SOUPS: CHEESY BACON CAULIFLOWER(click here to print)

CHEESY BACON CAULIFLOWER SOUP http://generositiesoftheheart.blogspot.com
Serves 8, 265 calories, 7 grams of carbs, and 15 grams of protein per serving
Ingredients*:
8 slices center-cut bacon, chopped (half used for garnish)
1/2 small onion, chopped OR 1 teaspoon onion powder
1 celery stalk, chopped
2 garlic cloves, minced
salt & pepper
4 cups shredded or grated cauliflower (1/2 large head)
2 Tablespoons water
2 Ts. xanthan gum
2 cups chicken broth, divided
2 cups heavy whipping cream
3-4 dashes hot sauce (or more or less)
2-1/2 cups (12oz) shredded sharp cheddar cheese, divided (half used for garnish)
2 green onions, chopped (optional)
Directions:

1. Whisk together flour and 1/4 cup chicken broth in a small bowl then set aside.
2. Saute bacon in a large soup pot over medium heat until crisp. Using a slotted spoon, transfer bacon to a paper towel-lined plate then remove all but 1 Tablespoon drippings from the pot. Add chopped onion (if using,) celery, and garlic to the pot then season with salt and pepper and saute until vegetables are tender, about 4-5 minutes.
3. Add cauliflower and onion powder (if using) to the pot then stir to combine. Add water then place a lid on top and steam cauliflower until tender, stirring a couple times, about 5-7 minutes. Add remaining chicken broth and whipping cream then turn up heat and bring to a boil.
4. Slowly whisk in xanthan gum/chicken broth mixture while stirring, then turn down heat and simmer for 3-4 minutes, or until chowder has thickened. Turn off heat then stir in 2 cups cheddar cheese until smooth, then stir in half the cooked bacon. Taste and adjust salt, pepper, and/or hot sauce if necessary. Serve topped with remaining shredded cheese, cooked bacon, and green onions, if desired.  *www.iowagirleats.com*

*Use a food processor’s chopping and grating blades to make prepping veggies and cheese a breeze!

DESSERTS (LOW CARB): JELLO RAINBOW CAKE (click here to print)

This recipe is from 1962..Five flavors of whipped gelatin form this spectacular dessert

1 package(3oz) each KROGER Black Raspberry, Lime, Lemon, Orange, and Strawberry (if you can't find all these in sugar free, use whatever flavors you can find) we use Kroger because it does not contain maltodextrin which is made from corn)
5 cups boiling water
2 1/2 cups cold water
1 container sugar free cool whip or 2 cups real whipping cream

Dissolve each package of Jello separately in 1 cup boiling water. Add 1/2 cup cold water to each. Chill black raspberry gelatin until very thick. Smoothly line sides of a 9 or 10 inch springform pan with wax paper, cut to extend 3 inches above pan. Whip black raspberry gelatin until fluffy. Spoon into pan. Chill until set, but not firm. Chill, whip, and layer remaining flavors in pan, letting each layer chill until set, but not firm before adding next layer. Loosen around edges and remove sides of pan and paper. spread cool whip over top and sides of cake.   How to whip Jello: Prepare jello and chill until very thick. Then beat with an electric mixer until mixture is fluffy and thick...about double in volume results in the best eating quality and flavor. To shorten the chilling and beating time, chill the jello until slightly thickened. Then place the bowl of jello in another bowl of ice and water before starting to beat. Serves 12.  :Tip: Make sure to put this in refrigerator overnight so that all layers are firm.  This must remain cold.  When you take it out of the refrigerator, it must be served right away

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

Recipe submitted by Edith Weil

COOKIES: MACAROONS FOR EASTER(click here to print)

• 2 cups unsweetened shredded coconut
• 4 egg whites from large eggs (should be about ½ cup)
• 1 teaspoon vanilla extract
• 1 cup sugar substitute (7 packets of Splenda)
• about 2 Tablespoons water

Preparation:

1) Heat oven to 375 F. Line baking sheet with either parchment paper on a silicone mat. 2) Measure egg whites. If they aren't quite ½ cup, add a little water to reach that level. Then add the vanilla, liquid sweetener if using, and water so that sweetener and water together equal 2 Tablespoons. Add a few drops of food coloring at this point.
3) If using powdered sweetener, mix in with unsweetened coconut.
4) Mix dry and wet ingredients together. The mixture should just hold together. Let set a minute or two and you'll be able to mold them better.
5) Roll into balls a little bigger than an inch in diameter. Slightly flatten and put on baking sheet (whatever shape you put them in is how they will stay, so this is your chance). Put at least half an inch apart.
) Turn down the oven to 325 F, and bake for about 15 minutes, but start checking them a couple of minutes before. You want them golden brown on the bottom, and just barely starting to brown on top (though if you like them a little crispier, bake a couple of minutes longer). Important:While the macaroons are still warm make an indentation with your thumb in each cookie
Makes about 14 cookies, but yield will vary based on size of the cookies.
Nutritional Information: Each cookie has 1 gram effective carbohydrate plus 2 grams fiber, 2 grams protein, and 76 calories.
Melt one bar of the Choco Rite dark chocolate(or use any good quality dark chocolate) in a double boiler. Put one tiny teaspoon of melted chocolate in center of each cookie.  Add 3 sugar free jelly beans. Let the chocolate harden before eating.  about 15 carbs per cookie 
Recipe submitted by Edith Weil

CARBOHYDRATES IN DIFFERENT CHEESES

CARBS IN CHEESES

American Cheese
Babybel Cheese
Blue Cheese
Camembert
Cheddar
Cheddar (Reduced Fat)
Cheddar (Fat-Free)
Cheese Spread
Cheese String
Cheshire
Colby-Jack
Cottage Cheese (Creamed)
Cottage Cheese (Lower-Fat)
Cottage Cheese (Low-Fat)
Cottage Cheese (Non-Fat)
Cottage Cheese (W/Fruit)
Cream Cheese
Cream Cheese (Fat-Free)
Feta
Kraft Cheese Singles
Kraft Cheese Spread
Laughing Cow
Low Fat Cheese
Monterey Jack
Mozzarella
Mozzarella (Low Fat)
Muenster
Neufchatel
Parmesan
Philadelphia Cheese Spread
Pizza Cheese
Provolone
Quark Cheese
Quark, Skimmed
Ricotta
Ricotta (Low Fat)
Romano
Smartbeat Cheese Slices
Stilton
Swiss
Vermont
Weight Watchers Cheese Slices
Wensleydale
Whey Cheese

SOUPS: ITALIAN WEDDING (click here to print)

ITALIAN WEDDING SOUP





16 1/2 ounces meatballs(homemade--substitute ground pork rinds instead of bread crumbs)
6 cups chicken broth
1 cup cooked chicken, chopped

1/2 cup celery, diced

2 ounces frozen, chopped spinach, defrosted


1/4 cu romano cheese

salt & pepper to taste



Directions:




1 Pop the meatballs in the microwave for 1 minute on defrost so you can quarter them.

2 Combine rest of ingredients except pasta in crock pot and cook all day on low.



4 Freezes well.     servings 8;  carbs 3.9        *www.food.com*

SOUPS: SLOVAK SAUERKRAUT SOUP(click here to print)

Ingredients

1. 1 16 Oz Jar Sauerkraut (To Include Juice)
2. 12 Oz Good Quality Smoked Kielbasa
3. 2 C Heavy Cream
4. 2 Chicken broth
5. 2 T Butter
6. 1 Medium Onion Small Diced
7. 1 Large Stalk Celery Small Diced
8. 
   
9. 1 t Liquid Smoke
10. ½ t Dried Dill
11. ½ t Pepper

Instructions

1. Put butter in sauce pan on medium low and sweat the celery and onions making sure the celery is tender.
2. Meanwhile cut your kielbasa into ½” cubes and add to cooked vegetables.
3. Add rest of ingredients, bring to hot cooking about 5-10 minutes.
4. 6 Servings
5. 401 Calories, 48.7g Fat, 9.7g Protein, 5.8g Carbs, 1.4g Fiber, 4.4g Net Carbs

SOUPS: GERMAN GOULASH SOUP(click to print)

GERMAN GOULASH SOUP

INGREDIENTS

1 lb. onions diced
3 cloves garlic peeled and finely chopped
1/4 lb. thick bacon, finely chopped
2 1/2 lbs. beef shoulder cut into bite sized chunks like stew meat
2 tbs. bacon grease, butter, or lard
2 tsp. sweet Hungarian paprika
3 tbs. tomato paste (unsweetened)
5 1/2 cups low sodium beef broth or make homemade
1 red bell pepper bite size chunks
1 bunch fresh marjoram, stemmed and chopped











Directions:




1 In a large stewpot, heat the butter (or bacon grease or lard) until melted.

2 Add the beef chunks in small portions and brown on all sides (but not cook all the way through yet);remove each batch as it browns to a covered dish and set aside for now.

3 In the same pan, add the bacon, onion, and garlic and saute a few minutes until they begin to wilt and brown, maybe 5-10 minutes or so.

4 Return the meat to the pan, and sprinkle with paprika.

5 Whisk in the tomato paste until blended,stirring the whole time.

6 Add just a little of the broth and bring to a boil,stirring.

7 Repeat with a little more broth, after it boils, add the rest of the broth along with the lemon zest.

8 Reduce the heat to low, cover, and let stew about 80 minutes.

9 In the last 5 minutes of cooking time, add the diced peppers and the marjoram.

10 Test for flavor now- adding salt and pepper to taste.     10 carbs      *allrecipes.com*

TIP: Serve over miracle noodles or spaghetti squash noodles

SOUPS: CREAM OF LEEK(click here to print)

CREAM OF LEEK SOUP




3 cups sliced leeks

2 cups fat-free chicken broth

3/4 teaspoon fresh rosemary, divided

1 garlic clove

1 tsp xanthan gum thickener                               

2 cups cream

dash of ground nutmeg

2 teaspoons butter                               

Click to see savings

3/4 teaspoon salt

1/4 teaspoon grated lemon rind

Preparation

1. Combine leeks, broth, 1/2 teaspoon rosemary, and garlic in a large saucepan over medium-high heat; bring to a boil. Reduce heat, cover, and simmer 10 minutes. Discard bayleaf. Place leek mixture in a blender; process until smooth.
2. . Gradually add the milk and thickener to pan stirring with a whisk until blended. Add pureed leeks and ground nutmeg; stir to combine. Bring to a boil. Reduce heat; simmer 5 minutes, stirring constantly. Remove from heat, and stir in 1/4 teaspoon rosemary, butter, salt, and lemon rind.

      Carbs 9. 3   Servings 4            *Cooking Light Magazine April 2002*  

SLOW COOKER: CHILI(click here to print)

CHILI



Suggested slow cooker size 6 quart

1 pound boneless beef round steak, cut into 1/2 inch pieces
1 large onion, chopped(1 cup)
2 medium stalks celery, cut into 1/2 inch pieces(1 cup)
1 tbs chili powder
2 tsp. ground cumin
1/4 tsp. dried oregano leaves
1/4 tsp. ground cinnamon
2 cans(14 1/2 ounces) diced tomatoes, undrained
1 can (15 ounces) tomato sauce
1 medium bell pepper, cut into 1 inch pieces(1 cup)

Shredded Cheddar cheese, if desired

Mix all ingredients except bell pepper, beans and cheese in 4 quart slow cooker
Cover and cook on low heat setting 6 to 7 hour or until beef and veggies are tender
Stir in bell pepper and beans. Cook uncovered on high heat setting about 15 minutes or until slightly thick. Serve with cheese, onion, sour cream



Serves 8
carbs 9 gr.                   *Betty Crooker Slow Cooker Cookbook*

SLOW COOKER: SAVORY CHICKEN AND VEGETABLES

CHICKEN AND VEGETABLE STEW



Recommended slow cooker size 6 quart

8 boneless, skinless chicken thighs
2 cups chicken broth
1 tsp. salt
1/4 tsp. pepper
8 ounces peal onions
6 slices bacon cooked and crumbled
2 cloves garlic, finely chopped
Bouquet Garni (see below)

1 pound small whole button mushrooms
1 tsp. low carb thickener xanthan gum)
2 tbs. cold water

Place chicken in 6 quart slow cooker. Add remaining ingredients except mushrooms flour and water.
Cover and cook on low heat for 8 to 10 hours, or until juice of chicken is no longer pink when center is cut.
Remove any fat from surface. Remove BOUQUET GARNI  (Tie 4 sprigs parsley, 2 bay leaves, and 1 tsp. dried thyme leaves in cheesecloth or place in tea ball). Stir in mushrooms. Mix flour and water, stir into chicken mixture.
Cover and cook on high about 30 minutes or until thickened
Serves 8
8 gr. carbs

Tip:  Serve over spaghetti squash or "miracle noodles"     *Betty Crocker Slow Cooker Cookbook*

SLOW COOKER: SPICY CHILI(click here to print)

SPICY CHILI



Ideal Slow Cooker size...4 quart
1/2 lb. sausage, either cut in thin slices or removed from casings
1/2 pound ground chuck
1/2 cup chopped onion
1/2 lb. fresh mushrooms, sliced
1/4 cup chopped celery
1/4 cup chopped green peppers
1 cup salsa(Hot or Medium)
16 oz. can tomato paste
salt and pepper to taste
1/2 tsp. dried oregano
1/2 tsp. Worcestershire sauce
1/4 tsp. basil


brown sausage, ground beef, and onion in deep skillet. Add mushrooms celery and green peppers. Continue cooking then drain.  Add remaining ingredients. Pour into slow cooker. Cover. Cook on high for 2 to 3 hours.
Serves 4  10 carbs
TIP: for variation add any or all of...1 tsp. chili powder, 1 tsp. ground cumin, 15 oz.  2 cloves garlic, smashed 
                                                              *Fix It and Forget It Diabetic Cookbook*

SOUPS: CREAM OF CAULIFLOWER SOUP II(click here to print)

CREAM OF CAULIFLOWER SOUP



This is a great basic soup recipe.  You can modify it by using broccoli or spinach instead of the cauliflower

2 tbs. butter
1 large onion, chopped
4 cloves garlic, minced
2 carrots, chopped
2 (14.5ounce) cans chicken broth
1 head cauliflower; chopped
1 cup  cream
1 tsp. salt
1/2 tsp. black pepper
pinch of nutmeg
1 tbs. dry sherry
1 tbs. chopped fresh parsley

In a large pot over medium heat, melt butter. Stir in onion and garlic and cook until onion is translucent, about 5 minutes. Add chicken broth and bring to a boil. Stir in cauliflower. Cover reduce heat, and simmer until tender, 10 to 20 minutes. Remove from heat. Puree in batches in a blender or food processor. Return to heat and stir in cream, salt, pepper, nutmeg and sherry. Heat through. Sprinkle with parsley.
6 servings
7 carbs                  *All Recipes Dinner Tonight Cookbook*

SOUPS: RED PEPPER SOUP(click here to print)

RED PEPPER SOUP



2 tbs. butter
4 red bell peppers, chopped (you can substitute 2 cups of fresh green beans if you like)
1 onion, chopped
4 cloves garlic, minced
3 cups chicken broth
1/2 cup whipping cream

Melt the butter in a large saucepan over medium heat. Place the bell peppers, onion and garlic in the saucepan and sauté for 5 to 10 minutes or until tender.

Pour in the chicken broth, stirring well; reduce heat to low and simmer for 30 minutes. Transfer to a blender and puree until smooth.

Strain soup and return the liquid to the saucepan over medium-low heat; discard solids. Stir in the whipping cream. Add a pinch of black pepper and heat through, about 10 minutes.

5 servings
8 gr. carbs     *All Recipes Dinner Tonight cookbook"

SOUPS: BUTTERNUT BISQUE WITH CRISPY BACON(click here to print)

BUTTERNUT BISQUE SOUP





1 large butternut squash(about 2 pounds)
1 pound medium leeks
8 slices nitrite-free bacon

cut the squash in half across its width.  Cut these pieces in half lengthwise. Place the squash, cut sides down on a rimmed baking sheet and pour 1/2 cup water over the quash. Roast for 50 minutes, moving the pieces around with a spatula after 30 minutes so they don't stick. Remove from oven and set aside.
Cut the leeks in 1/2 inch pieces, using the white and green parts and only 1 inch of the dark green parts. Wash the leeks well under running water making sure to remove all the dirt. Pat dry
Cut 6 slices of the bacon into 1/2 inch pieces and add to a 4 quart pot. Cook over high heat, stirring constantly to release some of the fat, for 1 minute. Add the chopped leeks to the pot with the bacon, reduce the heat to medium and cook until the leeks are well softened and beginning to color, about 10 minutes.
Scoop out the flesh of the squash shells and add to the pot with the leeks. Add 3 cups water and 1/2 tsp salt to the pot and bring to a boil. Reduce the heat to a simmer, cover the pot and cook 20 minutes. I 2 batches, transfer the soup to a bender. Process until very smooth.  add salt and pepper to taste. Return the soup to pot and reheat gently before serving. Add some water (or cream) if the mixture seems to thick. Meanwhile in a small skillet over medium heat, cook the 2 remaining slices of bacon until crisp. Drain and discard the fat.  Pat the bacon dry with paper towel. Coarsely crumble it, scatter it on the soup and serve
serves 6
Carbs 9    *taken from Low Carb 1-2-3*

SLOW COOKER: HAMBURGER VEGETABLE SOUP(click here to print)

HAMBURGER VEGETABLE SOUP





Ideal slow cooker size is 4 quart

1/2 lb. ground chuck(browned, drained, and patted dry with a paper towel)
1 beef bouillon cube, crushed
5 tsp. salt free beef bouillon powder (or use 3 cups beef broth)
16 ounce can of tomatoes
1 large onion, diced
1/4 cup sliced celery
1 garlic clove, minced
1 bay leaf
salt and pepper to taste
2 cups water
10 ounce bag of frozen green beans
3 tbs. chopped parsley

Combine all ingredient except veggies in slow cooker.
Cover. Cook on low 5 hours.
stir in veggies in  last hour
Garnish with parsley before serving
8 servings; 5carbs per serving  *Taken from Fix It and Forget It Diabetic Cookbook*

ARTICLE: LIST OF LOW CARB BOOKS(click here to print)

BOOKS FOR THE LOW CARB LIFESTYLE 30-Day Low-Carb Diet Solution - Drs. Michael and Mary Dan Eades

Atkins For Life - Robert C. Atkins, M.D
Blood Sugar 101-Jenny Ruhl
Colesterol Clarity- Jimmy Moore.

Dr. Atkins' Diet Revolution (Atkins '72) - Robert C. Atkins, M.D. *

...

Dr. Atkins' New Diet Revolution - Robert C. Atkins, M.D. 

Good Calories, Bad Calories - Gary Taubes

How I Gave Up My Low-Fat Diet and Lost 40 Pounds - Dana Carpender *
It's all about the food...Pat Smith

Livin' La Vida Low-Carb - Jimmy Moore *

Living Low-Carb: The Complete Guide to Long Term Low-Carb Dieting - Fran McCullough *

Living the Low Carb Life - Jonny Bowden *

Natural Health & Weight Loss - Barry Groves

Protein Power - Drs. Michael and Mary Dan Eades *

Protein Power Lifeplan - Drs. Michael and Mary Dan Eades *
Salt, Sugar, Fat-Michael Moss (How The Food Giants Hooked Us) ..NEW YORK TIMES BEST SELLER

The Carbohydrate Addict's Lifespan Program - Rachael F. Heller and Richard F. Heller

The Complete Book of Food Counts - Corinne T. Netzer

The Fat Fallacy - Dr. Will Clower (not low carb, but very informative) *

The French Don't Diet Plan - Dr. Will Clower (not low carb, but very informative)
The Great Cholesterol Myth- Jonny Bowden

The Schwarzbein Principle - Diana Schwarzbein, M.D. *

Genocide: How Your Doctor's Dietary Ignorance Will Kill You!!!! - James Carlson

* Highly recommended


BOOK REVIEWS ON GOOD READ...4 & 5 STAR RATINGS
Why We get Fat...And What to Do About it...Gary Taubes
Wheat Belly: Lose the Wheat, Lose the Weight, and Find your Path To Health..William Davis
The Art and Science of Low Carbohydrate Living ...Jeff S. Volek
Dr. Atkins New Diet Revolution ...Robert C. Atkins
The Art and Science of Low Carbohydrate Performance..Jeff. S. Volek
Dr. Bernstein's Diabetes Solutions: The complete Guide to Normal Blood Sugars Richard K. Berstein
(highly recommended)
The New Atkins for a New You..Eric C. Westman
Grain Brain: The surprising Truth about Wheat, Carbs, and Sugar   David Perlmutter
The Great Cholesterol Con: The Truth about What really causes Heart Disease  Malcolm Kendrick
The Big Fat Surprise: why butter, meat and cheese belong in a healthy diet....Nina Teicholz
Sugar Nation:The Hidden Truth behind America's Deadliest Habit.....Jeff O'Connell
The Atkins Essentials: A two week program to jump start a low carb lifestyle..Robert C. Atkins
Atkins Diabetes Revolution; Controlling diabetes  Robert C. Atkins
Fat Chance: Beating the Odds against sugar, processed food, obesity and disease
Dr. Atkins New Diet Cookbook...Robert C. Atkins
Eat Fat, Lose Fat: The healthy alternative to trans fats...Sally Fallon Morell
Breaking Up with Gluten: ways to clean out your gut and save your butt...Roxanne N. McDonald
Atkins for Life: a controlled carb program for health..Robert C. Atkins
Carbohydrates Can Kill:  Robert K. Su
The Cholesterol Hoax..Sherry A. Rogers
Death By Food Pyramid:Denise Minger
Against the Grain: How Agriculture has Hijacked Civilization ...Richard Manning
The Obesity Epidemic: what causes it? How can we stop It?  Zoe Harcombe

***YOU CAN ALSO FIND NUMEROUS LOW CARB AND DIABETES BOOKS AT YOUR LOCAL LIBRARY***

SOUPS: CHEESY TORTILLA SOUP(click here to print)

CHEESY TORTILLA SOUP

• 1 envelope chicken fajita seasoning mix

• 1 pound boneless skinless chicken breasts, diced

• 2 tbs. spoon olive oil

• 1/2 cup chopped onion

• 1/4 cup butter, cubed

• 1 tsp. xanthan gum

• 2 cans (14-1/2 ounces each) chicken broth

• 1/3 cup canned diced tomatoes with chilies

• 1 cup cubed or shredded cheddar cheese

• 1-1/2 cups (6 ounces) shredded Monterey Jack cheese, divided

• 1-1/2 cups half-and-half cream

• 1/2 cup shredded cheddar cheese

  

Nutritional Facts

1 cup (calculated without guacamole and chips) equals 395 calories, 27 g fat (15 g saturated fat), 109 mg cholesterol, 1,273 mg sodium, 11 g carbohydrate, trace fiber, 23 g protein.

Directions

1. Prepare fajita mix according to package directions; add chicken and marinate as directed. In a large skillet, cook chicken in oil until no longer pink; set aside.
2. In a large saucepan, saute onion in butter until tender. Stir in xanthan gumuntil blended. Gradually stir in broth. Bring to a boil. Cook and stir for 2 minutes or until thickened and bubbly. Add the tomatoes, process cheese and 1 cup Monterey Jack; cook and stir until cheese is melted.
3. Stir in cream and reserved chicken; heat through (do not boil). Sprinkle with cheddar and remaining Monterey Jack cheese; top with guacamole and chips. Yield: 8 servings (2 quarts).

taken from www.tasteofhome.com

SOUPS: CHEDDAR BROCCOLI(click here to print)

CHEDDAR BROCCOLI SOUP

• 1 small onion, chopped

• 2 garlic cloves, minced

• 2 tablespoons butter

• low carb thickener(xanthan gum 1/2 tsp)

• 1 can (14-1/2 ounces) beef broth 1-1/2 cups whipping cream

• 1 package (10 ounces) frozen chopped broccoli

• 1 teaspoon ground mustard

• 1 teaspoon Worcestershire sauce

• 1/4 teaspoon ground nutmeg

• 1 cup (4 ounces) shredded cheddar cheese

1 cup equals 252 calories, 16 g fat (11 g saturated fat), 52 mg cholesterol, 750 mg sodium, 15 g carbohydrate, 3 g fiber, 13 g protein.

Directions

1. In a large saucepan, saute onion and garlic in butter until tender. Stir in flour until blended. Gradually stir in broth; bring to a boil. Cook and stir for 2 minutes.
2. Stir in the milk, broccoli, mustard, Worcestershire sauce and nutmeg. Bring to a boil. Reduce heat; simmer, uncovered, for 6-8 minutes or until heated through. Stir in cheese until melted. Yield: 4 servings.

Recipe taken from www.tasteofhome.com

SOUPS: CREAMY TOMATO SOUP(click here to print)

CREAMY TOMATO SOUP
2 tablespoons butter
1/2 cup onion, 2 3/4 ounces
28 ounce can diced tomatoes, undrained
2 cups chicken broth, homemade preferred
1 cup heavy cream
Salt and pepper, to taste
2 tablespoons parsley, minced, optional

In a 3-quart pot, sauté the onion in butter until tender. Add the tomatoes, with their liquid, and broth; bring to a boil. Simmer 5 minutes. Puree with a stick blender until smooth. Stir in the cream and adjust the seasoning. Stir in the parsley and serve at once.

Makes 6 cups or 6-8 servings
Freezing not recommended

Per 1/6 Recipe: 180 Calories; 15g Fat; 4g Protein; 8g Carbohydrate; 2g Dietary Fiber; 6g Net Carbs
Per 1/8 Recipe: 135 Calories; 11g Fat; 3g Protein; 6g Carbohydrate; 1g Dietary Fiber; 5g Net Carbs
recipe taken from:  www.genaw.com

SOUPS: FRESH MUSHROOM SOUP(click here to print)

FRESH MUSHROOM SOUP





4 cups low sodium chicken broth(for more flavor use your own homemade broth)
2/3 cup heavy whipping cream
2 tbs. butter
1 cup chopped onion
2 cloves garlic, minced
4 ounces mushrooms, finely chopped
4 ounces mushrooms, sliced
xanthan gum (1 tsp)
1 tbs. dry sherry(or white wine)
1/2 tsp. grated lemon
1 1/2 tbs. finely chopped fresh parsley(use dried in a pinch)
2 tsp. fresh lemon juice

In a small bowl, combine broth and  (cream). Set aside. Heat butter in large saucepan over medium heat. Add onion, garlic and both sliced and chopped mushrooms. Cover and cook 8 to 10 minutes. Uncover and cook on high, allowing moisture to evaporate.  Stir in xanthan gum thicener. With a whisk, blend chicken broth mixture with mushroom mixture. Bring to a boil.  Add sherry, lemon rind, parsley and lemon juice. Stir well. Serve hot.  4 servings; 1 cup each
Carbs: 8 grams 
*taken from American Heart Association Cookbook*