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 Veggies
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Green Beans in Hot Bacon Dressing
Ingredients:
• 1 lb green beans (string beans, haricots)
• 4 slices bacon
• 2 Tbs butter or bacon drippings
• 1/4 cup red wine vinegar
• 1 Tbs sugar sub.
• Salt and freshly ground pepper to taste
• 2 Tbs chopped fresh parsley
Instructions:
Boil or steam the green beans until they are tender but still firm. Drain and set aside. Fry the bacon until crisp and drain on paper towels. Crumble the bacon into small pieces and set aside. Melt the butter or bacon drippings in a small saucepan over moderate heat. Add the vinegar, sugar substitute, salt, and pepper and bring to a simmer. Add the bacon to the sauce and pour over the green beans while still hot. Sprinkle with chopped parsley.
Serves 4 to 6.
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Beef and Broccoli Stir-Fry
Ingredients:
• 1 tablespoon canola oil
• 2 cups broccoli – blanched
• 1/2 cup thinly sliced carrot
• 1/2 cup onion – wedges
• 6 ounces sirloin steak -- boneless, strips
• 1 1/2 tablespoons chicken broth -- or broth
• 1 tablespoon soy sauce, low sodium
• 1/2 teaspoon guar gum -- or cornstarch
• 1/4 teaspoon splenda
• 1/8 teaspoon salt – optional
Instructions:
In a 10" skillet or wok heat the oil; add the prepared vegetables. Cook, stirring quickly & frequently until veggies are crisp tender & onions are browned. Stir in the beef strips, cook till desired doneness. In a small bowl, combine the remaining ingredients, stirring to dissolve the cornstarch; add to the beef mixture& cook stirring constantly until sauce is thickened, 2 -3 minutes.
Carb count per serving: 9.4 minus 4 grams fiber= 5.4 carbs & 19.1 gr. protein
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Bleu Broccoli with Walnuts
Ingredients:
• 1 1/2 cups broccoli
• 1/4 cups bleu cheese
• 1/4 cup cream
• 2 tsp butter
• 1 small clove garlic minced
• 1/2 cup chopped walnuts
• Pepper to taste
Instructions:
Cut off the tops of the broccoli and separate into flowerets. Slice the stems vertically into strips. Steam until tender.
Mash the cheese with the cream until fairly smooth. Melt the butter in a small saucepan. Add the garlic and the walnuts. Cook until the garlic is tender. Add the broccoli he walnuts. Then add the cheese mixture and freshly ground pepper. Toss together until just mixed.
Serves 4
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Green Beans with Mushroom Cream Sauce
Ingredients:
• 1 pound green beans – fresh
• 1 teaspoon splenda
• 1 teaspoon salt
• Pinch baking soda
• Hot water
• 2 ounces butter
• 4 ounces button mushrooms – sliced
• 1/2 cup cream
• Salt & pepper -- to taste
• 1 tablespoon chopped parsley -- to garnish
Instructions:
Wash, string and diagonal slice the beans. Place them in a saucepan together with splenda, salt, soda and enough water to cover. Simmer gently for about 15 minutes. Drain. In a saucepan melt the butter and in it sauté the sliced mushrooms. Add the beans and gently blend in the cream. Simmer for 2 minutes. Season to taste and serve garnished with chopped parsley.
Per serving: 6.4 minus 2.7 gr. fiber= 3.7 carbs & 2.1 gr. protein
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Mushroom Delights
Ingredients:
• 1 pound fresh mushrooms -- large caps
• 1/2 pound fresh shrimp -- tiny ones
• 1 cup mayonnaise
• 1 tablespoon fresh lemon juice • 1/2 pound mozzarella cheese
Instructions:
Mix mayonnaise & lemon juice together. Add the shrimp & mix well. Remove the stems from the mushroom caps; chop stems very fine, stir these into the mayo mixture. Fill the mushroom caps until heaping. Grate the cheese & place in equal amounts on top of each cap. Bake at 400*F for 15-20 minutes, then place under the broiler until lightly browned.
Total carbs: 35.4 minus 5.4 gr. fiber= 30 carbs.{Divide number of servings into this number}
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Mini Frittatas
Ingredients:
• 6 oz. chopped spinach
• 1 cup ricotta cheese
• 2 Tbsp. Sour Cream
• 1/2 cup Parmesan Cheese
• 1/2 cup cheddar cheese
• 4 eggs
• 1/4 cup cream
• 4 drops Hot sauce
• 1 tsp. Cumin
• 1/4 tsp. Pepper
• 1/2 tsp. lemon pepper
• 2 Tbsp. Parsley
• 3 Tbsp. Salsa
Instructions:
Preheat oven to 375 degrees. Grease 12 muffin tin cups. In a bowl combine spinach, sour cream, Parmesan, Cheddar and Ricotta. Add remaining ingredients. Spoon into muffin pan. Bake for 20-25 minutes. Let stand 5 minutes. Remove from muffin tin. Serve warm.
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Lemon Asparagus with Toasted Sesame Seeds
Ingredients:
• 2 tablespoons butter
• 1 1/2 lbs asparagus, trimmed and washed
• 1 tablespoon fresh lemon juice
• 3 tablespoons sesame seeds, toasted
• Salt and pepper to taste
Instructions:
Blanch asparagus. Toast sesame seeds in a small nonstick saucepan over medium heat, shaking the pan until the seeds are golden brown.
Heat butter in a large skillet. Add asparagus; sauté until tender, about 2 minutes. Add lemon juice and sesame seeds; season with 1/2 teaspoon salt and 1/4 teaspoon pepper. Serve immediately.
6 servings
4 grams carbohydrates per serving
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Mock Mashed Potatoes
Ingredients:
• 2-10oz. pkgs frozen cauliflower or fresh 3/4 head
• 1tsp chicken bouillon granules
• 1/4 tsp pepper
• 1 tsp. minced onion flakes
• 2 Tbs. butter
• 2 Tbs cream
Instructions:
Preheat oven to 375 Cook cauliflower until very done fall apart fork tender. Drain WELL and mix cauliflower with all other ingredients except the cream. Using a hand mixer or a food processor. Be careful adding liquid; don't want to get it too moist. Spray an ovenproof dish with cooking spray and put mixture in it. Add pats of extra butter on top if you like an extra buttery potato and a bit of paprika sprinkled on top adds nice color as well. Bake 15-20 min. until hot.
4-6 Servings
5-7 per serving.
Note: For creamier "potatoes" add 2 oz. cream cheese before mixing with the hand mixer.
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Marinated Mushrooms and Zucchini
Ingredients:
• 8 oz. small whole fresh mushrooms (3 c.)
• 2 small zucchini or yellow summer squash, bias sliced into 1/2-inch thick slices (2 c.)
• 1 small sweet red pepper, cut in square pieces (1/2 c.)
• 1/4 c. lemon juice
• 2 Tbsp. olive or vegetable oil
• 1 Tbsp. Sugar
• 1/4 tsp. Salt
• 1/4 tsp. dried tarragon or oregano, crushed
• 1/4 tsp. Pepper
• 1 clove garlic, minced
Place mushrooms, zucchini and/or yellow summer squash and red pepper in a plastic bag; set in a deep bowl.
Marinade:
In small mixing bowl stir together lemon juice, oil, sugar, salt,
tarragon or oregano, pepper and garlic; mix well.
Pour marinade over vegetables in bag; seal. Marinate in the refrigerator for
8 hours or overnight (turn bag occasionally).
Pour into a serving dish. Serve with toothpicks.
8 (2/3 cup) servings.
Per Serving: 23 Calories, 1 g. Protein, 3 g. Carbohydrate, 1 g. Fat, 0 mg.
Cholesterol, 19 mg. Sodium and 188 mg. Potassium.
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Green Beans with Onion, Garlic, and Tomato
Ingredients:
• 1 1/2 pounds fresh green beans
• 2 medium onions, sliced thin
• 4 cloves garlic, minced
• 1 pound Italian plum tomatoes, red-ripe or one large can of diced plum tomatoes
• 2 teaspoons olive oil
• 1 1/2 teaspoons salt
• 1/2 cup cold water
• 1/2 teaspoon oregano
• Fresh ground pepper
Instructions:
Cut the stems (but not the tails) off the beans, and cut them into 1inch pieces. If you want to peel the tomatoes drop them into boiling water for 15 seconds, remove to a bowl of ice water, then peel.
Chop the tomatoes into 1/2-inch pieces. Heat the oil in a non-stick pan, and stir-fry the garlic for 30 seconds, or so. Add in the onions, and stir-fry over medium heat for 2-3 minutes, being sure not to burn the garlic or color the onions.
Add in the tomatoes, beans, salt, pepper, oregano (if desired) and water, and bring to a boil. Cover, lower heat, and simmer for 10-15 minutes (depending on how done you like the beans), then uncover, increase the heat, and then reduce the liquid until it's thick. Adjust seasonings.
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Asparagus Quiche
Ingredients:
• 1 (10 1/2 oz.) can cut asparagus, drained
• 1 cup cream
• 5 eggs
• 1 small onion, minced
• 16 oz. Swiss cheese, shredded
• 1/2 tsp. ground basil
• 1 tsp. Salt
• 1 tsp. Pepper
Instructions:
Place asparagus spears in bottom of 9" pie plate. Beat milk and eggs in medium size bowl; add remaining ingredients. Bake at 325 degrees for 30 minutes.
8 servings
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Cabbage Rolls
Ingredients:
• 1 lb ground beef
• 1/2 lb ground beef
• 1/2 c diced onion
• 1 lb ricotta cheese
• 1 c grated Romano cheese
• 2 eggs
• 1 c shredded mozzarella
• Salt, pepper
• 1/2 c Tomato sauce
• 8 big cabbage leaves
Instructions:
First sautés the onion with the ground beef (1). Mix with ricotta cheese, Romano cheese, eggs and mozzarella. Add pepper and salt to taste. Put cabbage leaves for about 1/2 minute in boiling water, then immediately put in ice water. Dry the cabbage leaves and add the filling. Fry for about 20 minutes, until browned, then add the ketchup and 1 cup water. Simmer for about 1/2 hour.
Servings: 4
Per serving: 4g carbohydrates
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Brussels Sprouts Supreme
Ingredients:
• 1 pound Brussels sprouts, fresh or frozen.
• 4 strips bacon
• 1 tablespoon butter
• 1/2 small onion, diced
• 1 small roma tomato, seeded and diced
• Salt and pepper to taste • Sour cream
Instructions:
Steam Brussels sprouts until tender, cool, cut in half. Sauté bacon until crisp, remove from pan and drain on paper toweling. Sauté onion in 2 tablespoons bacon drippings and the butter until tender. Crumble bacon into onion, add the tomato to the pan along with the salt and pepper and the sprouts. Stir and cook until hot. Serve with sour cream if desired.
Serves 6
2.2 carbohydrates and 76.5 calories for 1/6 of recipe.
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Vera Cruz Tomatoes
Ingredients:
• 6 strips bacon
• 1/2 cup chopped onion
• 16 oz. fresh spinach (washed and stems removed)
• 1 cup sour cream
• dash hot sauce
• 8 medium tomatoes (spoon out the seeds and some pulp)
• 1 cup shredded mozarella cheese
Instructions:
Cook bacon until crisp. Drain and crumble. Re all but 2 Tbsp. bacon grease from the skillet. Sauté onions in the bacon grease till translucent. Stir in spinach and cook on low heat until wilted. Remove from heat. Stir in the sour cream and hot sauce. Add 3/4 of the crumbled bacon. Stuff the tomatoes. Top with cheese and remaining bacon. Bake at 375 for 25 minutes.
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