MAIN DISH: STUFFED STEAK ROLL-UPS (click here to print)

                                                                                                    

3. INGREDIENTS

Makes six.

2 tablespoons olive oil, divided
3 tablespoons chopped garlic
2 sweet onions, such as Vidalia, chopped
2 cups mushrooms, thinly sliced
½ tablespoon kosher salt
½ tablespoon freshly ground black pepper
2 pounds flank steak
Kosher salt
Freshly ground black pepper
1 (4-ounce) package baby spinach
9 slices provolone cheese

ID: 8256467

4. PREPARATION

Preheat oven to 350°F.

Heat one tablespoon of the oil in a pan over medium-high heat. Combine the garlic, onions, mushrooms, salt, and pepper in the pan and cook until almost all of the moisture has evaporated and the onions are caramelizing, 15–20 minutes. Remove from heat and set aside.
Lay the flank steak on a cutting board. Spoon the mushroom and onion mixture on top, spreading it evenly across the steak. Sprinkle the spinach on top, followed by the slices of provolone. Press down lightly to compress the spinach. Starting at the bottom of the flank steak, roll it up tightly, making sure the grain of the meat is running horizontally. Use six toothpicks to secure the steak roll. Slice the steak roll into six equal rolls.
Heat the remaining oil in a pan over high heat. Sear the steak rolls on one side for one to two minutes, then flip. Sear the second side for about one minute, then bake for 10–15 minutes, until medium rare.
Remove the toothpicks, then serve!

Nutritional values for this recipe:click here

source:buzzfeed.com

ARTICLE: WHY THE AMERICAN DIABETES ASSOCIATION IS NOT YOUR FRIEND

http://www.deathtodiabetes.com/American_Diabetes_Assoc.html#.V5ozwSN_y1t

SALADS: AMISH BROCCOLI (click here to print)

Amish Broccoli Salad... This is to die for...
1 head broccoli, chopped...
1 head cauliflower, chopped
1 cup mayonnaise
1 cup sour cream
1/2 cup sugar (substitute Splenda or Stevia to taste)
1/2 teaspoon salt
1/2 pound bacon, fried and crumbled
1 cup shredded Cheddar cheese

Nutritional values for this recipe: click here

BREADS: BEST LOW CARB BREAD EVER (click here to print)

this by far is the best tasting low carb bread. tastes just like whole wheat bread. BEST LOW CARB BREAD EVER (tastes just like whole wheat bread)
( this one had the texture of bread to me! )
made in a bread machine
3/4 cup hot water
1/4 cup sour cream ( lowest carb you can find!)
2 eggs
3 Tablespoons butter
1 teaspoon salt
1 T artificial honey from walmart.
1/3 cup ground flaxseed
1 1/2 cup vital wheat gluten (I used Hodgson Mill)
1/3 cup almond meal ( flour)
1/2 cup coconut flour
2 Tablespoons dried yeast
Cook on regular setting....light crust....it took 2 hours an 20 minutes!
3.5 carbs per slice..depending on how thick you slice it. I got 10 slices.
Note: I also added 2 tsp. sunflower seeds, 2 tsp. poppy seeds, and 2 tsp. sesame seed! Put in bread machine like you would regular bread..with water, salt, egg, sugar, butter, then "flour", then yeast goes on top so it does not touch the liquid.
Recipe submitted by Edith Weil

cut into 10 slices; 3 carbs per slice

MAIN DISH: PIGS IN A BLANKET (click here to print)

Pigs In a Blanket

Source:www.t2dcoaching.com
Recipe Name: Pigs in a Blanket
Estimated Prep Time: 30
Ingredient List and Amount used: 3/4 cup of Almond Flour 1/4 tsp of Xanthan Gum 1 heaping cup of Cheese shreds 1/4 tsp of Baking Soda 2 Tbs of coconut oil Spices, onion, garlic, red pepper powder
Recipe instructions: Blend everything except for the cheese shreds in a food processor. Add the cheese shreds and process. A dough should form, if it is to sticky to work with add additional Almond flour in very small increments. You can also refrigerate to remove some of the stickiness. Roll sections out and wrap around 6 hot dogs. Bake at 400 for approximately 10 minutes then reduce heat to 350 for an additional 10 minutes.
General Comments : These come out really good and often thought what wold happen if I deep fried them in coconut oil, haven't tried that yet. The nutritional information does not include the hot dog.
Estimated Servings: 6
Calories per Serving: 210
Carbohydrates: 7
Fiber: 1
Carbs-fiber: 6
Protein: 9
Fat: 16
Type of Recipe: "American"
(Sent via T2DCoaching http://t2dcoaching.com

MAIN DISH: SOUTHERN CHICKEN STEW (click here to print)

Recipe Name: Southern Chicken Stew
Estimated Prep Time: 30
Ingredient List and Amount used: 1 Rotisserie chicken meat removed and cut up
3 cups of fresh green beans
2 large zucchini sliced
4 large stalks of celery cut into 1/2 inch pieces
1 small bag of red radishes
1 stick of butter
1/4 cup of coconut oil
1/2 cup of heavy cream
1 cup of chicken broth
1/2 red onion sliced
1 clove of garlic
10 oz of smoked sausage sliced 1/2 inch thick(check for fillers and sugar)
Spices, thyme, basil, parsley, sage, salt, pepper, red pepper
Recipe instructions: In a large sauce pan on high heat melt the coconut oil and fry the radishes, green beans and celery until tender with lid off. Once tender add in the zucchini and onions, garlic and butter, reduce heat to medium. Cook with the lid off until all is tender. Add the smoked sausage and the chicken pieces and cover the pot and simmer until the chicken begins to break up. Add all of your spices at this point you are going to use. Pour in the chicken broth and the heavy cream and turn the heat down to low.
General Comments : I also made parmesan quick bread to go with this dish.
Estimated Servings: 10
Calories per Serving: 325
Carbohydrates: 5
Fiber: 2
Carbs-fiber: 3
Protein: 12
Source: www.t2dcoaching.com

MAIN DISH: CREAMY TUSCAN GARLIC CHICKEN (click here to print)

Creamy Tuscan Garlic Chicken

Prep time

10 mins

Cook time

15 mins

Total time

25 mins

Creamy Tuscan Garlic Chicken has the most amazing creamy garlic sauce with spinach and sun dried tomatoes. This meal is a restaurant quality meal ready in 30 minutes!

Author: Alyssa

Serves: 4-6

Ingredients

• 1½ pounds boneless skinless chicken breasts, thinly sliced
• 2 Tablespoons olive oil
• 1 cup heavy cream
• ½ cup chicken broth
• 1 teaspoon garlic powder
• 1 teaspoon italian seasoning
• ½ cup parmesan cheese
• 1 cup spinach, chopped
• ½ cup sun dried tomatoes

Instructions

1. In a large skillet add olive oil and cook the chicken on medium high heat for 3-5 minutes on each side or until brown on each side and cooked until no longer pink in center. Remove chicken and set aside on a plate.
2. Add the heavy cream, chicken broth, garlic powder, italian seasoning, and parmesan cheese. Whisk over medium high heat until it starts to thicken. Add the spinach and sundried tomatoes and let it simmer until the spinach starts to wilt. Add the chicken back to the pan and serve over zoodles (zucchini pasta) 
3. 
   
4. Note: for nutritional values go to
5. https://www.caloriecount.com/cc/recipe_analysis.php

Source:therecipecritic.com

MAIN DISH: JUST LIKE THE REAL THING LASAGNA (click here to print)

INGREDIENTS

For the “Noodles” 

2 Eggs

4 oz. Cream Cheese – Softened

¼ Cup Parmesan Cheese – Grated

1 ¼ Cup Mozzarella Cheese – Shredded (without cornstarch or potato flour)

1/4 tsp. Italian Seasoning

1/4 tsp. Garlic Powder

1/4 tsp. Onion Powder
For the Filling

1 lb. Ground Beef

1 ½ Cups  Marinara Sauce, Divided (sugar free)

¾ Cup Mozzarella Cheese – Shredded

6 Tbs. Whole Milk Ricotta Cheese

1 Tbs. Minced Onion

1 tsp. Dried Oregano

1 tsp. Garlic Powder
1 tsp. Dried Basil
1 tsp. Italian Seasoning

DIRECTIONS

For the “Noodles” – This part will take the longest so feel free to make the “noodles” the night before and just leave them in the fridge until you are ready for them.Preheat oven to 375° Line a 9×13 baking dish with parchment paper
In a large mixing bowl, using a hand mixer, cream together cream cheese and eggs.
Next, add Parmesan cheese, Italian seasoning, garlic powder, and onion powder.  Mix until all ingredients are well combined.  Using a rubber spatula, fold in mozzarella cheese and mix until well incorporated.
With a rubber spatula, spread the mixture into the baking dish, forming a nice even layer.  Bake on the middle rack for 20-25 minutes.
When the “noodles” are done baking, cool in the fridge for about 20 minutes and then cut into thirds.  This makes three perfectly sized “noodle” layers for an 8.5 X 4.5 X 2.5 loaf pan.
For the FillingIn a large skillet, over medium-high heat, combine ground beef, minced onion, oregano, garlic powder, dried basil and a pinch of salt.  Cook until meat is browned.
Drain excess fat from pan and add ¾ Cup marinara sauce to meat.  Reduce heat to low and simmer for 10 minutes.
Pour ¼ cup marinara sauce into bottom of loaf pan.  Top with the first “noodle” layer
Layer a third of the ground beef mixture.  Top with ¼ cup mozzarella cheese and 3 Tbs. ricotta cheese, and cover with another “noodle” layer.  Repeat these steps.
Cover the top “noodle” layer with remaining ground beef, and mozzarella cheese.  Sprinkle Italian seasoning over top.  Bake for 20 minutes.
Prep Time – 30 Minutes

Cook Time – 40 MinutesMakes Servings: 4

Per Serving:

Calories – 486

Protein – 57 g

Carbs – 9.5 net g

Fat – 34 g

Source: www.peaceloveandlowcarb.com

ARTICLE: HOW TO EAT LOW CARB ON A $25.00/WEEK BUDGET

 



http://healthteamadvisor.com/budget-low-carb-25-seven-day-meal-plan-recipes-three-meals-daily/

ARTICLE: HOW TO MAKE COCONUT BUTTER

http://www.thekitchn.com/how-to-make-coconut-butter-cooking-lessons-from-the-kitchn-166405

BREAKFAST: PIZZA FRITTATA (click here to print)

Ingredients   serves 4                   

• 

• 
  

1 tbsp. extra-virgin olive oil 

1 onion diced  

• 2 cloves garlic, minced
• 2 c. baby spinach
• kosher salt
• 8 large eggs
• 2 tsp. dried oregano
• 2 tbsp. milk
• Freshly ground black pepper
• 1/2 c. shredded mozzarella
• 1/4 c. sliced pepperoni

Directions

1. Preheat oven to 425 degrees F. In a large oven-proof skillet over medium heat, heat oil. Add onions and garlic and cook until tender, 5 minutes, then add spinach. Cook until wilted, 2 to 3 minutes. Season with salt.
2. In a large bowl, whisk together eggs, oregano, and milk and season with salt and pepper. Pour eggs over vegetables in skillet and cook until edges are cooked, 4 to 5 minutes.
3. Top with cheese and pepperoni and transfer to the oven to bake until eggs are cooked through, 5 to 6 minutes more.

1. for nutritional information click here

source: delish.com

DESSERTS: LOW CARB DONUTS (click here to print)

Low Carb Donuts:

Serves 1 donut

Keto Low Carb Donuts

 

Ingredients

• 1/2 Cup Coconut Flour
• 8 Tbsp Unsweet Coconut Flakes
• 6 Large Eggs
• 1/2 Cup Coconut Oil
• 1/4 Cup Almond Milk
• 1/4 Cup Erythritol
• 1 Tbsp Vanilla Extract
• 1/4 Tsp Stevia
• 1/4 Tsp Baking Powder
• 1/4 Tsp Salt

Instructions

1. Preheat oven to 350
2. Add all ingredients to a mixing bowl (make sure coconut oil is melted)
3. Mix until completely blended
4. Pour dough into mini bundt cake pan (or donut pan)
5. Bake for 20 minutes (check with toothpick)

6.6.8

chocolate glaze

6 Tbsp Butter
1/4 Cup Almond Milk
3-4 Tbsp Cocoa Powder
1/8 Cup Erythritol (throw in a food processor to make powder)
1/4 Tsp Vanilla
6 Drops Liquid Stevia

for nutritional values, click here

MAIN DISH: BACON WRAPPED SCALLOPS (click here to print)

Ingredients Related Tips

• 

Spicy- Cilantro Mayonnaise:                                    
3/4 cup mayonnaise (Primal Kitchen)
1 1/2 tablespoons ground chili paste (sugar free)
1 medium lime, juiced
1 tablespoon finely chopped cilantro

Scallops:
1 1/2 pounds scallops, rinsed and dried
3/4 to 1 pound thin sliced bacon (not center cut), strips cut in half crosswise
sea salt & freshly ground black pepperlarge lettuce leaves, for serving
lettuce leaves, for serving

Directions

1. Prepare the spicy cilantro mayo: In a medium bowl, combine mayonnaise, hot chili paste, lime juice and cilantro; stir well. Cover and refrigerate until ready to serve.

2. Prepare the scallops: Preheat your oven broiler. Spray a rimmed baking sheet with nonstick spray. Wrap each scallop with a piece of bacon and secure with a wooden toothpick. Place the bacon-wrapped scallops onto the prepared baking sheet and season them with salt and pepper. Cook them under the broiler for about 15 to 20 minutes, or until the bacon is cooked through- turning once mid-way through.

3. To serve, line a large platter with lettuce leaves and place the bacon-wrapped scallops on top. Serve with a dish of the spicy mayonnaise for dip

For nutritional information click here

source:myfridgefood.com

MAIN DISH: BACON TACO SHELLS (click here to print)

		10
		1
		307
		1
		21

Ingredients Related Tips

Bacon

Directions

I placed bacon strips on a paper towel, uncut because the bacon will shrink. You want to make sure that each slice slightly overlaps each other. That way when it cooks, they fuse together to make the shell. I microwaved my bacon for about 3 minutes. You may want to check on it each minute to make sure it is not cooking too fast or is not burning. Once out of the microwave, you fold it over and place something in the middle so it creates the inside of the shell.

(I just used a baking sheet on it's side between two books - just make sure to cover the books lol)

After a few minutes, the bacon shell has hardened and you can fill it with your favorite taco stuffing. I only made one to try it out and one was enough. If you love bacon you will love this. It is one of those things you just have to try at least once if you love bacon.

You can also "weave" the Bacon to make the shells - here's a quick video on how!

source: myfridgefood.com   makes 1 taco shell; 1 carb

VEGETABLE SIDE DISH: KALE AND BACON CASSEROLE (click here to print)

                                                                    KALE & BACON CASSEROLE

Ingredients

• 4 slices raw bacon, chopped
• 1 Tbsp butter
• 2 cloves garlic, minced
• ½ cup unsweetened almond milk
• ¼ tsp ground nutmeg
• 10 cups raw kale, chopped
• 1 cup mascarpone cheese
• ⅓ cup grated parmesan or romano cheese
• salt and pepper to taste
• ¼ cup walnuts, chopped

Instructions

1. Cook the bacon in a large saute pan until golden but not quite crisp. Remove the bacon and set aside for the topping.
2. Add the butter and garlic to the bacon grease in the pan and cook for about 1 minute or until the garlic is fragrant.
3. Add the almond milk and nutmeg and stir well.
4. Pile the kale into the pan, it's ok if it's heaped up, just let it cook, stirring occasionally for about 5 minutes or until completely wilted.
5. Stir in the mascarpone and parmesan cheese until well blended.
6. Season to taste with salt and pepper.
7. Transfer to a greased casserole dish.
8. Bake in a preheated 350 degree (F) oven for about 30 minutes.
9. Remove from the oven and top with the bacon and walnuts. Put back in the oven and cook for an additional 10 minutes.
10. Serve hot.

Notes   Approx nutrition info per ½ cup: 200 calories, 16g fat, 6g net carbs, 6g protein 10 servings

Source: www.ibreatheimhungry.com

MAIN DISH: BACON PARMESAN CRUSTED CHICKEN (click here to print)

                     

• 1/2 tsp salt
• 1-1 1/2 cups shredded cheese – for melting on top (I used Mozzarella)
• 3-4 slices of bacon- cooked and crumbed (can leave slightly under-done, it will finish cooking under broiler)
• 1 egg beaten
• 1 tablespoon water
• Oil for frying – about 1/2 – 3/4 cup depending on size of skillet
• 4 boneless skinless chicken breasts – about 4-5 oz each
• 1 cup grated Parmesan cheese 
• 1/4 tsp garlic powder
• 1/4 tsp pepper

Directions

• Preheat oven to 350 degrees
• Bowl 1- mix egg and water
• Bowl 2 - Parmesan cheese, pepper, salt and garlic
• Bowl 3 - Grated Cheese and Bacon Crumbles
• Heat oil over high heat (Make SURE it's hot)
• Dip Chicken in "Bowl 1" then "Bowl 2"
• Fry in hot oil until golden brown
• Prepare a baking pan by covering with foil and placing wire rack on top
• Place chicken on rack and bake about 20 minutes or until juices run clear
• Remove from oven top with "Bowl 3" and bake it til Cheese melts
• 
  
• ....Cooking Time: 30 Recipes Makes: 5 Calories: 4 Carbs: 0.9 Fat: 22.7 Protein: 48.7

Source: myfridgefood.com

BREADS: HOT DOG BUNS (click here to print)

Ingredients  

                                                                                     

                                 

• 6 eggs, separated
• 1/2 tsp cream of tartar
• 6 ounces sour cream
• 1/2 tsp baking soda
• 1/4 tsp garlic powder
• 1/4 tsp onion powder
• 1/4 tsp salt
• 1/2 cup whey protein powder

Instructions

1. Preheat oven at 300 degrees F.
2. Place your egg whites in a stand mixer with the cream of tartar and whip until stiff peaks. Set aside.
3. Place the egg yolks in a bowl with the remaining ingredients and stir well to combine.
4. Fold in a small amount of egg whites into the yolk mixture a little at a time until it's all incorporated.
5. Pour this into a greased 9 by 13 loaf pan.
6. Cut the cardboard into 10 pieces about 3 inches in length for the center slits to resemble a slice in a hot dog roll.
7. Place Just halfway into batter not all the way to bottom. 5 on one side of the dish and 5 on the other half of the dish and divide batter in half using two baking cardboard liners.
8. Bake 30 minutes or until a toothpick or skewer stick in the center comes out clean.
9. Allow to cool completely before removing cardboard sections. Use a sharp knife and work around cardboard to loosed and lift them out.
10. Slice into 10 hot dog rolls about an inch on either side of the center slice you made with the cardboard.
11. Place them on a baking sheet and heat a skillet with butter or cooking spray to brown each side of hot dog roll.
12. If not eating right away, place in an air tight container, use parchment to layer rolls on top of one another, keep refrigerated. When ready to serve from the refrigerator simply reheat in a toaster oven for just a minute to warm or in a dry hot skillet.
13. serves 10; 1 g. carb

Source:www.sugarfreemom.com

BROWNIES: CHOCOLATE ZUCCHINI BROWNIES (click here to print)

Ingredients (8 x 8 pan)

• 1/2 cup dark chocolate chips (preferably >70% cacao and unsweetened)
• 2 tbsp cocoa powder
• 1/4 cup coconut flour
• 1/2 tsp fine sea salt
• 1/2 tsp baking soda
• 1 cup finely shredded zucchini, packed (about 1 1/2 small zucchini with skins)
• 1 egg (free run)
• 1 tsp vanilla
• 1/4 cup nut butter - I used sunflower
• 2 tbsp melted coconut oil
• 1/4 cup plus 1 tbsp artifical honey found at Walmart (Honey Tree)
• 1/4 cup chopped walnuts

Instructions

Preheat oven to 350 degrees.

Put the 1/2 cup choc chips in the food processor and pulse until they are the consistency of sand (course). Then add remaining ingredients, except walnuts, and pulse until fully blended.

Put into a 8 x 8 baking pan greased with butter.

Top with chopped walnuts. Bake for 35 minutes.

Serve and enjoy!   6 g. carbs..serves 12

source:mamaeatsclean.com

BREADS: ZUCCHINI WALNUT BREAD (click here to print)

Zucchini Walnut Bread 

Ingredients:

2 cups almond flour
1/2 cup ground golden flax seeds
1/4 cup coconut flour, sifted
1-1/2 cups Swerve granular sweetener (or preferred granular sweetener)
1/2 teaspoon salt
1 teaspoon baking powder
1 teaspoon baking soda
3 teaspoons cinnamon
3 large eggs
2 teaspoons vanilla extract
3/4 cup buttermilk (or sour cream)
1/4 cup oil (extra light olive oil or coconut oil)
3 cups grated zucchini
1-1/2 cups chopped walnuts, divided

Directions:

Preheat oven to 350 degrees F. Lightly grease a 9" x 13" baking pan.

Whisk almond flour, ground flax, coconut flour, sweetener, salt, baking powder, baking soda and cinnamon together in a bowl to break up any lumps.

In a separate bowl, beat eggs, vanilla, buttermilk and oil together. Add wet ingredients to dry ingredients and beat well. Stir in zucchini and 1 cup chopped walnuts. Pour batter into prepared pan and spread evenly with a spatula. Top with reserved 1/2 cup chopped walnuts.

Bake for 40 to 45 minutes, or until toothpick inserted in center comes out clean. Cool in pan. Serve topped with a dollop of whipped cream lightly dusted with cinnamon, if desired.

For nutritional values, click here

source:gourmetgirlcooks.com

MAIN DISH: ZUCCHINI PIZZA CASSEROLE (click here to print)

Zucchini Pizza Casserole

2 medium zucchini, shredded
2 egg whites
1/2 cup grated Parmesan cheese
1-1/2 cups shredded part-skim mozzarella cheese, divided (shred your own from block)
1.25  pounds extra lean ground turkey
1 cup marinara sauce (sugar free)
1 tbsp dried minced onion
1/2 tsp dried italian seasoning
1/2 tsp garlic powder
1/4 tsp salt
20 slices pepperoni
1. Place zucchini in strainer; sprinkle with salt. Let stand for 10 minutes. Squeeze out moisture.
2. Combine zucchini with the egg whites, parmesan, garlic powder, italian seasoning, and half of the mozzarella. Press into a greased 13×9-in baking dish.
3. Bake, uncovered, at 400° for 20 minutes. Meanwhile, cook turkey and dried minced onion over medium heat until meat is no longer pink; drain. Add marinara; spoon over zucchini mixture.
4. Sprinkle with remaining cheese; top with pepperoni. Bake 15- 20 minutes longer.

Nutritional Info (per 1/8th): 211 calories; 9,1 g fat; 6.4 g carbohydrates; 26.4 g protein.

source:kendrastreats.com