Adkins Diet Recipes,Eggplant Parmesan Pizza Thingies

Eggplant Parmesan Pizza Thingies
Serves:1 Prep Time:1 hour
Effort:Average
Ingredients:
eggplant, sliced in 1/2" thick slices
egg
heavy cream
parmesan cheese
spaghetti/marinara sauce
shredded italian blend cheese, or mozzarella
How to Prepare:
I didn't put any measurements on the ingredients because it just
depends on how much eggplant you're fixing. I usually just do one
eggplant at a time, which makes two meals for me - I usually get
about 10 slices out of one of them.
After you slice the eggplant, salt it and put it between paper
towels to absorb the bitter juices. Let it sit like this for about
an hour. Blot off the juices. Then beat your egg, and mix it with
the heavy cream. For one eggplant, I use 1 egg, and about 1/4 cup of
cream. Heat some oil for frying in a skillet. Put some parmesan
cheese in a small bowl. Dip the eggplant first in the egg/cream
mixture, then in the parmesan cheese, then put it into the heated
oil. You'll want to use a medium temperature, maybe a little less
than medium, or else your parmesan cheese will get browned/burned
before the eggplant is cooked.
After you've fried all the eggplant pieces, and drained them on
paper towels to soak up the excess grease, place the individual
slices on a cookie sheet. Top them with a scant spoonful of
spaghetti sauce (this is where the "bad carbs" are, so go as lightly
as you can, unless you're using lowcarb spaghetti sauce), and then
the shredded cheese. Stick the pan under the broiler in your oven
just until the cheese is melted and I like mine a little browned.
Broccoli Casserole
Serves:4
CarbsPerServing:26 total carbs, subtract 13 grams of fiber =
3.1 carbs
Prep Time:5-10 minutes
Effort:Average
Ingredients:
1 7 ounce can of mushrooms, drained, 1 10 ounce package broccoli, 2
eggs beaten, 1/2 cup Dukes mayonaise, 1 cup shredded cheddar cheese,
salt and pepper to taste
How to Prepare:
cook broccoli according to package directions, remember to salt
water. Drain broccoli well, I drain on paper towels after drainging
in colander. Mix broccoli, beaten eggs, drained mushrooms, Dukes and
shredded cheese. Pour into greased casserole dish or pie plate, bake
at 350 for 25-30 minutes
Creamed Cabbage with Ginger and Chilies
Serves:10
Effort:Average
Ingredients:
6 Quarter-size pieces crystallized ginger
6 dried small hot red chilies
2 large heads savoy cabbage (about 3 pounds total), thinly sliced
crosswise
1 1/2 cups whipping cream
3 tablespoons butter
1 tablespoon white wine vinegar
2 tablespoons grated orange peel (optional)
1 cup thinly sliced fresh basil leaves
How to Prepare:
Combine ginger and chilies in medium metal bowl. Pour enough boiling
water over to cover. Let stand 15 minutes. Drain, reserving 1/4 cup
soaking liguid. Transfer ginger, chilies and reserved soaking liquid
to blender. Puree until smooth. Cook cabbage in large pot of boiling
salted water 2 minutes. Drain, rinse under cold water until cool.
Drain well. Boil whipping cream, butter, and vinegar in large pot
until slightly thickened, about 3 minutes. Mix in chili puree. Add
cabbage and orange peel; toss until heated through. Mix in basil.
Season with salt and pepper.
Spaghetti Squash alla Carbonara
Serves:6,10,7,7,10,10
CarbsPerServing:9g (1g is fiber)
Prep Time:45-60 minutes
Effort:Easy

Ingredients:

Ingredients:
1 large spaghetti squash (4 lb)
1/2 lb bacon, cut crosswise into 1/4 inch pieces
1/4 cup dry white wine
1 cup heavy cream
2 egg yolks1/2 cup Parmigiano Reggiano cheese (worth the extra cost
to get the real stuff!)
1/4 cup fresh Italian Parsley (flat-leaf), finely chopped
black pepper to taste
How to Prepare:
Pierce the spaghetti squash multiple times with a fork. Bake in a
400 degree oven for 45-60 minutes, until tender.
While squash is baking, fry bacon until crisp. Drain fat and set
aside on paper towels to drain.
Add the wine to the pan and cook for 3-4 minutes on medium until
reduced in volume by about half. Reduce heat to low.
Beat together egg yolks and cream, then slowly stir into wine
mixture. Cook on medium-low until sauce begins to thicken (warning:
make sure temperature is not too high or you will end up with
scrambled eggs).
Once the sauce coats the back of a wooden spoon, return the bacon to
the pan and add the parsley. Cook for 1-2 minutes to heat through.
Cut the spaghetti squash in half, scoop out seeds, then pull strands
out with a fork into a large serving dish.
Pour sauce over hot squash. Sprinkle parmesan over all and toss
well.
Add freshly ground pepper to taste.
Chinese Stir-Fried Asparagus
Serves:6 as a side dish,9
CarbsPerServing:3-4
Prep Time:20 mintues
Effort:Easy
Ingredients:
A medium bundle of asparagus
1/4 pound pork loin
And entire head of garlicsalt
MSG
small red chile (optional)
lard
How to Prepare:
Prep: Cut off the tough ends of the asparagus, or peel the lower
portions. Cut the asparagus into bite size pices. Wash them in a
bowl of water. Slice the pork into very thin small strips (much
easier to do if the pork is slightly frozen).
Peel all the garlic cloves and slice thickly.
Cook: Heat the wok. Add at least 3 T. lard. Throw the garlic in and
stir-fry til slightly browned. Throw in the pork and cook until
color changes, the garlic will also hopefully be very browned at
this point. Throw in the chile and about 1/2 teaspoon salt, stir
briefly. Throw in the asparagus, add 1/4-1/2 teaspoon MSG, stir-fry
a few mintues. Put in about 3/4 cup water, cover and cook until
asparagus is just tender. Add more salt to taste. Serve. Be sure to
eat the garlic also!
Ante Pasta
CarbsPerServing:no counts provided
Effort:Easy
Ingredients:
How to Prepare:
chop finely - 3 tomatoes, 2 gr. peppers, onion to taste, 4 med to lg
mushrooms, and garlic cloves to taste. Toss with olive oil and a
little salt. Add tobasco or jalepenos if you like it spicy, and a
few red pepper flakes. Wrap in lettuce leaves for a crunchy treat
that is healthy and low carb.
Artichoke and Spinach Frittata
CarbsPerServing:18 total recipe
Effort:Easy
Ingredients:
6 ounces marinated artichoke heart
1 cup chopped onion
1 cup grated parmesan cheese
1 teaspoon minced garlic
1/2 teaspoon oregano4 eggs
1 teaspoon salt
1/2 teaspoon pepper
10 ounces frozen chopped spinach -- thawed
How to Prepare:
Preheat oven to 350. Spray a 9" pie pan with vegetable oil. Drain
oil from artichokes into a small skillet. Add onion and garlic. Cook
until onion is tender. In a mixing bowl, beat eggs until foamy. Dice
artichokes and add to eggs, along with cooked
onion and remaining ingredients. Stir well. Pour into prepared pie
pan and bake 25 minutes. May be made the night before and
refrigerated. Serves 6.

Asparagus stir-fry

Asparagus stir-fry
CarbsPerServing:29 total recipe
Effort:Easy
Ingredients:
1 pound asparagus -- fresh spears
1 can bamboo shoots
1 can waterchestnuts -- sliced
2 stalks celery -- sliced 1/2" thick1 cup fresh mushrooms -- sliced
4 tablespoons oil -- for cooking
1 each salt and pepper -- to taste
How to Prepare:
Cut all vegetables about the same thickenss to promote even cooking.
Heat oil in wok or large skillet. Stir fry asparagus for about 2
minutes. Reduce heat to medium, cover and cook for 5 more minutes,
stiring occasionally to prevent burning. Add all the other
ingredients and raise heat to med/high, stir fry 3 - 5 minutes,
making sure to stir often.
Bacon Flavored Asparagus
CarbsPerServing:no counts provided
Effort:Easy
Ingredients:
Asparagus
REAL Bacon Bits
Extra Virgin Olive OilButter
Pepper
How to Prepare:
Simply melt a little butter in a large frying pan.
Add a little bit of olive oil and heat.
Add asparagus and sprinkle REAL bacon bits over top.
Cover and let simmer for about 5-8 minutes, turning asparagus
twice.
Pepper to taste - serve warm.
Bacon-Stuffed Cherry Tomatoes
CarbsPerServing:18 total recipe
Effort:Easy
Ingredients:
1 pound bacon
1/4 cup mayonnaise1/4 cup green onions
1 pint cherry tomato
How to Prepare:
Cook bacon until very crisp.
Crumble up bacon and mix with mayonnaise (add more if you need it)
and green onions.
Cut off top and scoop out inside of cherry tomatos. (Trick to make
tomatos stand still cut a small sliver off the bottom).
Fill with bacon mixture. Better when they sit a while so the flavors
meld and they taste like a little BLT without the L!
The carb count for a cherry tomato is .8 per tomato with .2 fiber,
but you are scooping out the guts so it should be less.
So under 1 carb per treat. I used to serve them for parties and
never had any left. Enjoy.
>From Dawn:
I make this too but instead of mayonnaise, I use a package of cream
cheese. I cut the tomatoes in half, scoop out the insides,
sprinkle them with salt and pepper and let them drain cut side down
on papertowels. You have to whip the cream cheese
until light & fluffy (use a bit of heavy cream to thin out the
mixture) and then mix in the onion and bacon. I use a pastry bag to
fill the cups to give a nice finishing touch. If you use a bag, then
you have to make sure the onion and bacon are chopped fine so they
can pass through the pastry tip. Or, you can fill them with a
teaspoon.

Baked Cheese-Zucchini

Baked Cheese-Zucchini
CarbsPerServing:16 total recipe
Effort:Easy
Ingredients:
2 medium Zucchini -- sliced very thin
1 Egg
1 tablespoon prepared mustard
1/8 teaspoon Ground white pepper1/8 teaspoon Ground nutmeg
1 Green onion -- sliced thin
1/2 cup Swiss cheese -- grated
How to Prepare:
Put the zucchini in a colander or on towels to drain off the
moisture. Combine the remaining ingredients.
Add the zucchini and mix well. Pour into a lightly oiled 2-quart
casserole. Bake at 350 F for 40 to 45 minutes.
Baked Eggplant Hashbrowns
CarbsPerServing:31 total recipe
Effort:Easy
Ingredients:
1 small eggplant
salt
pepper
oregano2 cloves garlic
2 tablespoons ricotta cheese
How to Prepare:
Peel skins off of eggplant and cut the flesh into 1 inch pieces.
Sprinkle with salt/pepper/oregano (to taste) and then sprinkle
minced garlic
over the top of the eggplant.
Pull off little piece of the ricotta and put on top of the whole mix.
Bake until golden brown at 400 deg. You can also broil for 2 minutes
to make
them crispy.
I was liberal with the salt which made them taste great! Use all
spices to
taste though.
This is for those people who miss the greasy hashbrowns from diners
and pancake places
Roasted Cauliflower
Serves:Makes 2 to 4 servings.
CarbsPerServing:No carb count
Prep Time:5 minutes
Effort:Easy
Ingredients:
1 medium head cauliflower 2 tablespoons olive oil ½ teaspoon coarse
salt ¼ teaspoon coarsely ground black pepper 2 cloves garlic
(pressed)
How to Prepare:
Preheat oven to 400ºF. Rinse cauliflower; cut into medium size
floweretts. In a large bowl or resealable plastic bag, mix together
floweretts, olive oil, salt, pepper and garlic. Spread in a single
layer in a non-stick baking dish or rimmed baking sheet. Bake
approximately 20 to 25 minutes, or until cauliflower is browned or
caramelized on edges and tender. Serve warm or at room temperature.
Baked Turnip 'Taters
Serves:5,7
CarbsPerServing:26 total recipe
Effort:Easy
Ingredients:
3 small turnips -- tennis-ball sized
3 tablespoons butter -- melted
2 tablespoons sour cream2 eggs -- beaten
1/4 cup grated parmesan cheese
salt and pepper -- to taste
How to Prepare:
Peel turnips, making sure to remove the tough top bits; place in a
saucepan.
Cover with water and bring to a boil. Cover with pan lid, lower heat
and
simmer for about an hour until tender. Drain then cut into chunks
small
enough to fit in your food processor. Place chunked veggies, butter,
and
sour cream in a food processor and puree. Add beaten eggs and cheese
and
whirr some more until ingredients are well-mixed (it won't take
long). Pour
into casserole dish and bake for about 20 minutes at 350F until it's
a
little brown on top and edges (or you can nuke it for about 7-10
minutes).
You might want to experiment the first couple of times you make it
to see
how brown you like the top. You can sprinkle a little more cheese on
the top
before baking, if you like. Makes 4 servings.
(You can also cube the turnips ahead of time then simmer and it
doesn't take
so long to cook, but some turnips are so hard to cut when raw that
I've
given up on that technique and just boil them whole.)
Optional: add a garlic clove to the cooking veggies and puree along
with
everything else; adds .25 carbs to each serving.
Other options: 1/4 tsp dill, crumbled bacon, etc.
Fluffier than other mashed-potato substitutes, because of the egg
baked in.
Mmmm!

Benihana Vegetable Delight

Benihana Vegetable Delight
CarbsPerServing:19 total recipe
Effort:Easy
Ingredients:
1 ounce cauliflower -- fresh, boiled
5 slices mushroom
1 ounce sliced zucchini
1 ounce snap beans -- fresh, boiled
salt and pepper (optional)
1 teaspoon oil
1 ounce carrot -- fresh, cooked2 ounces sliced onion
2 ounces broccoli -- fresh, boiled
1 teaspoon white wine
1/4 lime
1 teaspoon butter -- optional
How to Prepare:
Coat one side of a square foot of damp rice paper with oil and
butter.
Combine ingredients with 2 teaspoons water. Place in paper and wrap
tightly.
Cook seven minutes (turning once) in heated non-stick skillet until
paper
expands. For electric skillet, start at 300 F and raise temperature
to 360F.
Place paper on plate and cut open with scissors. Use caution air
inside
paper is very hot. Makes one serving.
Better Fake Mashed Potatoes
Serves:10,10,10
CarbsPerServing:7 total recipe
Effort:Easy
Ingredients:
1 head cauliflower
8 tablespoons butter1 teaspoon pepper -- up to 1 tablespoon
How to Prepare:
Cook 1 head of cauliflower until very soft.
MASH all the water out of it through a screen mesh colander (If you
skip this step you get cauliflower soup)..
Add 1 stick butter and considerable pepper (min 1 teaspoon up to a
tablespoon - careful it goes from perfect to HOT very fast). Whip
with mixer or in food processor, re-heat if necessary.
I have served this at parties and no one has known they were not
real.
Brittish Brussels Sprouts
Serves:8
CarbsPerServing:8 total recipe
Effort:Easy
Ingredients:
1 cups brussels sprouts -- boiled (cut off bottoms and trim off
extra leaves) - 1 to 2 cups
1 cup Gruyere cheese -- shredded
slice bacon -- several
How to Prepare:
Cook the bacon in a large frying oan--brown it well so it will
crumble easily.
In the same pan, brown the brussels sprouts in the bacon fat. Don't
actually get them brown, but sort of glaze them so they
are teneder and have acquired some of the yummy bacon drippings.
Put them into a baking dish. Put 3/4 cup of the gruyere and the
crumbled bacon on top.
Stir gently (the sprouts might come apart). Top with the rest of the
cheese. Serve hot.

Broccoli au Gratin for 1

Broccoli au Gratin for 1
Serves:10,10,10
CarbsPerServing:13 total recipe
Effort:Easy
Ingredients:
1 1/2 cups broccoli, frozen
1 tablespoon Butter2 tablespoons Sour Cream
1 ounce cheddar cheese -- shredded
How to Prepare:
Microwave broccoli until done, drain.
Add remaining ingredients & microwave. Stir until thouroughly mixed
Broccoli Bacon Salad
CarbsPerServing:36 total recipe
Effort:Easy
Ingredients:
8 slices bacon -- fried and cooled
1 bunch broccoli -- broken up1/2 cup mayonnaise
1 tablespoon vinegar
2 tablespoons artificial sweetener
How to Prepare:
Mix mayonnaise, sugar, and vinegar, and pour over broccoli. Break up
bacon into salad and stir.
Broccoli Casserole
Serves:10,10
CarbsPerServing:26 total recipe excluding mushrooms
Effort:Easy
Ingredients:
10 ounces frozen broccoli -- cooked, 10-15 ounces
1 cup mayonnaise
1 can cream of mushroom soup -- or cream of chicken2 eggs
1 1/2 cups shredded cheddar cheese
mushrooms or bacon (optional)
How to Prepare:
Preheat oven to 350 and grease 9x9 glass dish.
Beat eggs, soup, mayo and shredded cheddar in bowl until well mixed.
Add cooked broccoli (and mushrooms & bacon if you desire).
Pour mixture into glass dish and bake about 45 minutes or until top
is browned.
Broccoli w/Cheese Meringue
Serves:10,10
CarbsPerServing:no counts provided
Effort:Easy
Ingredients:
..
How to Prepare:
Steam broccoli til nearly done (tender but not mushy). Put it in a
baking dish & salt to taste. You may want to put a little butter on
it too if you want to.
In a small-to-medium mixing bowl, beat 2 egg whites with a mixer til
it forms soft peaks. Fold in about 1/4 to 1/2 cup mayonnaise
(depends how much broccoli you're using) and 1-2 cups grated cheddar
and/or swiss cheese. Mix that together gently (don't w
ant those egg whites to break down altogether) & spread it over the
cooked broccoli in a baking dish. Bake uncovered in a preheated 400
degree oven until lightly golden brown (depends on how hot your over
really is -- usually about 5 to 10 minutes).
If you're fixing this for a lot of broccoli (like for 6 people) you
may want to use 3 egg whites.
Tip: room temperature eggs yield the most egg whites when you
separate them from the yolks & beat up the highest.
This is also good on steamed asparagus.

Brussels Sprouts in Lemon Sauce

Brussels Sprouts in Lemon Sauce
CarbsPerServing:56 total recipe
Effort:Easy
Ingredients:
20 ounces brussels sprout -- 2 10 oz frozen packages
1/4 cup butter
2/3 cup mayonnaise
2 tablespoons lemon juice1/2 teaspoon celery salt
2 tablespoons parmesan cheese -- grated
1/4 cup almonds -- sliced
How to Prepare:
Cook Brussels sprouts according to package directions, omitting
salt; drain.
Place Brussels sprouts in a shallow 2-quart casserole and keep warm.
Melt butter in saucepan; add mayonnaise, lemon juice, and celery
salt.
Beat with a wire whisk until smooth; cook over medium heat until
hot, stirring constantly (do not boil).
Pour sauce over Brussels sprouts; sprinkle with cheese and almonds.
Serves 6.
Buttery Green Beans with Tofu julienne
CarbsPerServing:31 total recipe
Effort:Easy
Ingredients:
2 cup green beans
1 6"x6" tofu block
4 tablespoons sliced almonds3 tablespoons butter
1/2 teaspoon salt (or measure salt to taste)
How to Prepare:
Slice tofu cube into julienne strips. Set aside.
Sprinkle sliced almonds onto a cookie sheet and heat in a 275 degree
oven until lightly crisp and golden.
Steam green beans until al dente.
In a bowl, toss green beans with almonds, tofu, butter and salt.
Enjoy!
Sorry, no exact carb count on this, but be assured it is very low!
Also, this recipe is very forgiving, so be free with you moderations
on this if you're serving more than two people. Untoasted almonds
are also great with this warm veggie mixture.
Zucchini Hashbrown Cakes
Serves:12,9,10
CarbsPerServing:Total 1.94 Fiber 0.74 Atkins 1.2
Prep Time:10 minutes
Effort:Easy
Ingredients:
2 medium unpeeled zucchini, shredded (1 cup grated)
1 small onion, grated
1 egg
3 Tbs soy powder
1 cup cheddar cheese, shredded
salt and pepper to taste butter for frying
How to Prepare:
In a bowl, combine zucchini, onion and egg. Add soy powder one
tablespoon at a time, until the mixture holds together. Stir in
cheese, salt and pepper. In skillet or griddle over medium heat,
melt butter. Drop batter by ¼ cupfuls into skillet and flatten.
Cook until crispy and brown, turn and cook the other side.
Cabbage 'Macaroni' and Cheese
CarbsPerServing:24 total recipe
Effort:Easy
Ingredients:
3 cups cooked cabbage
10 ounces cheddar cheese -- I like extra sharp2 tablespoons heavy
cream
How to Prepare:
Separate cabbage leaves individually, cut into 1 inch cubes. Put in
pan of cold water and boil until tender but slightly undercooked.
Grate 10 oz of cheddar cheese. Use 8X8 inch square pan. Place 2
tbsps of heavy cream in the bottom of the pan. Layer
cabbage and cheese like you would a lasagna making sure top layer is
cheese. Bake in 350 degree oven for 10-15 minutes or until cheese is
melted. Enjoy! This receipe makes 6 1/2 cup servings.

Cabbage Stir Fry

Cabbage Stir Fry
Serves:10
CarbsPerServing:40 total recipe
Effort:Easy
Ingredients:
8 cups shredded cabbage
1/2 cup sliced onions
2 tablespoons soy sauce
2 tablespoons olive oil
2 teaspoons sesame seeds1 each salt and pepper to taste
2 each dried red chili pepper -optional
2 tablespoons butter
How to Prepare:
Heat wok or deep skillet/dutch oven with the oil. Add in onions and
stir fry over high heat for about 30 seconds. Add in cabbage and
stir fry for 2 minutes or until cabbage is all starting to wilt. Add
red pepper(if using) and soy sauce. Stir fry another
minute. Remove from heat and stir in butter, salt, pepper and sesame
seeds.
CAULIFLOWER BAKE
Serves:10
CarbsPerServing:14 total recipe
Effort:Easy
Ingredients:
1/2 head cauliflower
8 ounces cream cheese
1/2 cup heavy cream
2 tablespoons butter1/2 teaspoon salt
1/4 teaspoon pepper
1 cup cheddar cheese -- shredded (optional)
How to Prepare:
Cut the cauliflower into small pieces and boil till tender. Place
the cream
cheese and cream into a blender and blend. Place the cauliflower
into the
blender one piece at a time until smooth. Add butter salt and
pepper.
Transfer to a baking dish and top with cheese (if desired) and bake
at 400
for 15 minutes till cheese is bubbly. Serves 4
Cauliflower Casserole
Serves:7,10
CarbsPerServing:55 total recipe
Effort:Easy
Ingredients:
5 cups cauliflower
2 cups sour cream
1 1/2 cups grated cheddar cheese
6 green onions -- chopped (separate white and green)5 1/2 teaspoons
salt
1/2 teaspoon pepper
6 slices bacon -- cooked crisp and crumbled
How to Prepare:
Cook cauliflower until tender but firm, chop into pieces about the
size of hashbrowns.
Mix in sour cream, 1 cup of the cheddar, white part of the green
onions, salt and pepper.
Stir in cauliflower. Place in greased baking dish and sprinkle rest
of cheddar on top.
Bake at 350* for 20 minutes or until heated through. crumble bacon
on top and sprinkle on the tops of the
green onion. reheats well in the micro, but doesn't freeze well.
recipe can be doubled, serves 10
Cheese Sauce for Vegetables
CarbsPerServing:2 total recipe
Effort:Easy
Ingredients:
1 tablespoon butter
3 tablespoons heavy cream1/3 cup shredded cheddar cheese -- or any
flavor
How to Prepare:
Melt it slowly while stirring in a small non-stick saucepan until
heated through. Add fresh ground pepper if you'd like.
This makes approximately 2 servings.

Colorfull Grilled Marinated Vegetables/Foreman Grill

Colorfull Grilled Marinated Vegetables/Foreman Grill
CarbsPerServing:11 total recipe excluding
salad dressing
Effort:Easy
Ingredients:
1 bunch asparagus spears -- trimmed to about 8"
1 bunch green onions, whole -- trim to about 8"
1 large red bell pepper -- clean and slice into long thin strips1/2
cup any brand italian salad dressing
1 clove garlic -- crushed
1/2 teaspoon pepper -- fresh cracked is best
How to Prepare:
Mix dressing, pepper, garlic and italian seasoning well. Pour into a
gallon-sized ziplock bag.
Blanch the asparagus in boiling water for 3 minutes or until it
turns darker green. Drain well and put into the baggie of marinade
along with the onions and pepper. Let marinate at room temperature
for 1 hour, turning bag as needed to get an even coating.
After an hour, drain the marinade off.
Preheat foreman grill. Place veggies in a single layer across the
grill - - fit as many as you can on in the 1st batch. Close lid and
grill for 4 minutes. The onions should remain tender/crsp. If you
desire them to be softer, cook another 2 minutes, but d
on't get them too soft.
Arrange on a platter and drizzle with a little melted butter if
desired.
Cottage Cheese, Broccoli Casserole
Serves:10
CarbsPerServing:48 total recipe
Effort:Easy
Ingredients:
2 cups Cottage Cheese
3 Eggs
8 ounces shredded cheddar cheese20 ounces Frozen Broccoli --
partially thawed
Salt and Pepper to taste
How to Prepare:
Preheat oven to 350 F.
Combine Ingrediants and place into a casserole or baking dish.
Bake uncovered for 60 mins.
Delicious Yellow Squash Casserole
CarbsPerServing:36 total recipe excluding
cheese
Effort:Easy
Ingredients:
4 yellow squash -- (4 to 6)
1 large tomatoes
1 large white onion3 strips bacon -- (3 to 4)
1/2 block sharp cheddar cheese (enough to cover top
of casserole)
How to Prepare:
(note: scale quantities to your casserole dish)
In 9 by 13" casserole dish, begin by slicing the squash into 1/4"
slices. Add enough to cover the bottom of the dish about 2 slices
deep.
Next, slice the white onion and layer on top of the squash. Do the
same with the sliced tomato. Finish by placing a slice of cheddar on
top of each tomato, then topping off the dish with the raw bacon
slices.
Bake in a 350 degree over for about 1 hour or until the bacon on top
is done.
(important - don't add any liquid to the recipe. The veggies will
generate plenty of juice on their own.)
DUM GOBHI (Cauliflower steamed with herbs and spices)
CarbsPerServing:33 total recipe escluding
tumeric and garam masala
Effort:Easy
Ingredients:
1 pound cauliflower
1/2 teaspoon chili powder
1/4 teaspoon tumeric
2 teaspoons grated ginger root
1/3 cup chopped tomatoes1 green chile -- chopped
1 tablespoon nonfat plain yogurt
2 tablespoons chopped cilantro -- (2 to 3)
1/2 teaspoon garam masala
How to Prepare:
Wash, drain, and cut cauliflower into 1 inch flowerets, including
stem.
Combine chili powder, ginger, tomato, green chili, tumeric with the
yogurt in
A small bowl. Spray with pam, use nonstick pan, use a little water,
whatever you do to nonstick yourself. Put Cauliflower into pan then
pour spices over the top. Cover pan tightly and cook over LOW heat
for 10-15 minutes (Cauliflower will steam in the spi
cy mixture). Stir in half the cilantro
leaves, increase heat to medium, and cook with lid off, for another
5-6
minutes, to drive off excess moisture. turn off heat and sprinkle
with
garam masala and reamaining cilantro. Make sure all liquid is driven
off.

Fake Mashed Potatoes

Fake Mashed Potatoes
CarbsPerServing:17 total recipe
Effort:Easy
Ingredients:
1/2 cauliflower, head
1 ounce butter
2 ounces cream cheese1 teaspoon dried onions -- ground
white pepper -- salt
How to Prepare:
Cook the caoliflower, until very tender. Dry it and put in food
processor. Add the remaining ingredients and process, until you get
a smooth paste. If the result is too thin, put back in pot and cook,
while stirring, until the texture is ok.
Fantabulous Creamed Spinach
Serves:4
CarbsPerServing:6.5g tot - 3.25g fiber = 3.25g digestible carbs
Effort:Easy
Ingredients:
1 package (10 oz) frozen chopped spinach, thawed
1 cup chopped mushrooms
1/2 cup chopped onion
2 Tbsp. butter
2 Tbsp. heavy cream
2 Tbsp. cream cheese
2 Tbsp. mayonnaise
1 tsp. Thicken/Thin not StarchVege Sal (or Salt) & Pepper
Optional: 2 slices bacon, cooked and crumbled
How to Prepare:
Saute onion in butter until transluscent in a medium skillet. Add
mushrooms and saute until both onions and mushrooms are soft and
cooked.
Add in thawed chopped spinach and mix well with mushrooms and onions.
Add cream, cream cheese, and mayo. Stir in until everything is
melted and/or incorporated. Add salt and pepper to taste. Sprinkle
Thicken/Thin not Starch over entire pan and stir in until the
liquids thicken. (Optional: sprinkle 2 slices of crumbled bacon over
everything.) Serve hot.
Notes:The Thicken/Thin Not Starch is optional, but it makes things
really nice and creamy. Guar/Xanthan gum could also be used for this
(although I do not know what amount).
If you don't use Thicken/Thin, it won't change the digestible carbs
because it is all fiber. If you add bacon, it adds a bit more
protein and fat, but no carbs.
Flavored Mushrooms
CarbsPerServing:3 total recipe
Effort:Easy
Ingredients:
1/2 cup sliced mushrooms
1 teaspoon butter1 teaspoon basil
1/2 teaspoon garlic salt
How to Prepare:
put all ingredients in a pan a saute til mushrooms are slightly
browned.
eat them alone or with a favorite meat.

French Fries

French Fries
CarbsPerServing:8 total recipe
Effort:Easy
Ingredients:
6 ounces daikon -- radish
1 EggCrushed Pork Rinds
How to Prepare:
Slice the radish like you would French Fries.
Beat egg in a bowl and coat the fries
Put fries in a bag filled with crushed Pork Rinds and shake
Put fries in pan containing 1/4 inch hot oil
Cook until golden brown and crispy
These are wonderful, you will never miss potato fries again and they
total to only 8 carbs
Fried Cabbage 1
Serves:10
CarbsPerServing:32 total recipe
Effort:Easy
Ingredients:
1/2 cabbage head -- julienned
3 slices bacongarlic -- to taste
1/2 cup chopped onion
How to Prepare:
Cook bacon in large skillet. Remove and chop. In same skillet, cook
garlic and onion in bacon grease. When both begin to brown, add
bacon and cabbage and fry, stirring often until warmed through. You
want the cabbage to remain crispy, not soggy.
This is the only way I will eat cabbage. Great for veggie haters!
Garlicky Brussels Sprouts
CarbsPerServing:27 total recipe
Effort:Easy
Ingredients:
1/2 cup water
3 tablespoons butter
1 tablespoon minced garlic
1 teaspoon ground ginger1 dash salt and pepper -- each
10 ounces brussels sprouts -- fresh or frozen
How to Prepare:
Cut sprouts into 1/2 or 1/4s through the stem end. Bring everything
except sprouts to a simmer in a large saucepan. Add the sprouts,
cover and simmer over med heat for 10 minutes or until tender.
Uncover and let simmer until most of the liquid is gone -m
ay take 3-4 minutes.
Green Bean Casserole
Serves:10 CarbsPerServing:35 total recipe excluding cheese
Effort:Easy
Ingredients:
2 cans green beans, canned -- french cut
4 ounces mushroom stems and pieces -- drained
1/2 medium yellow onion -- sliced thin, separated into rings
2 stalks celery -- sliced small
2 tablespoons butter1/2 cup heavy cream
1/4 cup mayonnaise
1 cup assorted cheeses cut into small -- jack, pepper jack, cream
-your choice) diced
3/4 teaspoon salt -- or 1/2 lite, and 1/4 reg
1/2 teaspoon pepper
1/2 teaspoon garlic powder
How to Prepare:
Melt the butter in a skillet and sautee the onions, celery and
mushrooms until soft(about 7-8 minutes). Mix the mayonnaise and
cream. Mix everything together in a casserole and bake at 350f,
covered, for 30 minutes. Uncover and brown if desired.
Green Bean Parmesan
CarbsPerServing:29 total recipe excluding
garlic powder and parmesan
Effort:Easy
Ingredients:
1 pound green beans -- fresh
1/4 cup melted buttergarlic powder -- to taste
parmesan cheese -- to taste
How to Prepare:
Par-boil green beans rapidly for 10-15 minutes. Drain water.
Put beans in 13x9 casserole dish. Toss with butter, garlic and
cheese.
Bake for 10 minutes at 400 degrees.
good! Beans are still slightly crunchy!
You can do this with fresh asparagus too!

Green Beans a la Cheese

Green Beans a la Cheese
CarbsPerServing:20 total recipe
Effort:Easy
Ingredients:
2 cans green beans, canned -- french cut2 cups grated cheese
Paprika
How to Prepare:
Drain green beans; mix in 1 c. cheese; place in microwave safe dish.
Sprinkle top with rest of the cheese and paprika. Nuke for about 2
1/2 to 3
minutes on high.
Broccoli Onion Swiss Quiche
CarbsPerServing:30 total recipe
Effort:Easy
Ingredients:
3 cups chopped broccoli -- cooked, drained, cooling
1/2 cup chopped onion -- favorite color
3 tablespoons butter -- (or less)
1 1/2 tablespoons soy flour
3/4 teaspoon salt
pepper and nutmeg to taste (pinch)3 eggs
1/2 cup heavy cream
with enough water to equal 2/3 cup liquid
4 slices cooked bacon -- crumbled or cut in
small pieces
2 ounces shredded swiss cheese
How to Prepare:
9" pie plate sprayed with non-stick spray
375 degrees, 25 minutes
1. Set aside cooked broccoli
2. Saute onions gently in butter, when tender add soy flour and cook
a
couple more minutes.
3. Whisk together eggs, cream & water. Blend in salt and spices.
4. Combine egg mix, prepared vegetables and cheese.
5. Pour into prepared pie plate.
6. Bake until puffed and browned.
Personal notes: Next time I will increase the 2 oz cheese to 4 oz
because I
want the swiss flavor more pronounced. Also I think this would make
a great
appetizer if baked in a 7 x 11" chilled and cut into small squares,
served
cold or reheated. Very pretty if topped with small strips of pimento
or red
bell pepper laced through a slice of black olive?
Hash Browns
CarbsPerServing:11 total recipe
Effort:Easy
Ingredients:
2 cups cabbage -- thinly sliced
salt and pepper -- to taste1 green onion -- chopped
1 egg
How to Prepare:
Shred cabbage very thin add S & P, the green onion and egg.
Mix well. Fry in oil in non stick frying pan. Makes 2 patties.
Holiday Mashed Potato Casserole
CarbsPerServing:12 total recipe excluding
cauliflower
Effort:Easy
Ingredients:
2 packages frozen cauliflower
1/2 cup butter
1 bunch green onions -- (4 or 5)
1/4 heavy cream -- 1/4 to 1/28 ounces cream cheese -- at room temp
1 cup grated Parmesan cheese
Salt and pepper to taste
How to Prepare:
Place the cauliflower in a large saucepan and cover with lightly
salted cold water. Bring to a boil, reduce heat to medium and simmer
for 15 to 20 minutes or until tender when pierced with a fork. Drain
thoroughly; transfer to a large mixer bowl.
Preheat oven to 350 degrees. While cauliflower is cooking, in a
medium skillet over medium low heat, melt butter. Add green onions
and saute until tender. Add 1/4 cup milk, cream cheese and Parmesan
cheese; stir until cheeses are melted. Add the melted ch
eese mixture to cauliflower and beat with electric mixer until
fluffy. Season to taste. If mixture seems too stiff, add a little
more milk. Pour into a 9 X 13 inch casserole dish and bake at 350
degrees for about 30 minutes. Mixture should be nicely brown
ed on top and slightly bubbly.

Italian Zucchini Pie

Italian Zucchini Pie
Serves:10,10,10,10
CarbsPerServing:44 total recipe
Effort:Easy
Ingredients:
4 cups sliced zucchini -- unpeeled, thinly sliced
1 cup onions -- coarsely chopped
2 cloves garlic -- crushed
1/2 cup butter
1/2 cup chopped fresh parsley
1/2 teaspoon salt1/2 teaspoon pepper
1/4 teaspoon basil
1/4 teaspoon oregano
8 ounces shredded mozzarella cheese
1/2 cup grated parmesan cheese
2 eggs -- well beaten
4 tomato slices -- (4 to 5
How to Prepare:
Preheat oven to 375. In a skillet, cook onion til golden, throw in
garlic
and cook two more minutes. Throw in zucchini and cook til tender.
Stir in
parsley and all seasonings. In a large bowl, blend eggs with
cheeses, stir
in vegetable mixture. Butter an 11-inch quiche or glass pie plate
and pour
mixture in evenly. Layer the tomato slices over and sprinkle a
little bit of
parmesan over. Bake for 18 to 20 minutes.
Ultimate Low-Carb Mashed
Serves:4
CarbsPerServing:Per Serving: 97 Calories; 7g Fat (59.3%
calories from fat); 3g Protein; 8g Carbohydrate; 3g Dietary
Fiber; 20mg Cholesterol; 357mg Sodium.
Prep Time:20 minutes
Effort:Easy
Ingredients:
1 cup turnips -- diced, measure uncooked
16 ounces frozen cauliflower -- thawed before cooking
1 clove garlic -- peeled and halved1/2 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons soft butter
2 tablespoons heavy cream
How to Prepare:
Bring 4 cups water to a boil. Add diced turnips and garlic. Boil for
5 minutes, then add thawed cauliflower and boil for 10 minutes or
until all veggies are fork tender.
Drain well and use a spoon to smoosh out as much water through the
colander as possible.
Put into a bowl and add cream, butter, salt and pepper.
Using a stick mixer(like the Thunder Stick or Braun kind), puree
until smooth and well blended. Serve immediately.
You can do this in a blender or food processor, but I like the stick
mixer for control.
Macafoni and Cheese
Serves:10,10,9,8,10,3
CarbsPerServing:17 total recipe
Effort:Easy
Ingredients:
12 ounces firm tofu
8 ounces sharp Cheddar cheese -- grated
2 eggs -- beaten
1/4 cup cream1/4 teaspoon onion powder
1 dash cayenne
1/4 teaspoon garlic powder
1/4 teaspoon dry mustard
How to Prepare:
Drain tofu well (i let mine sit in the colander for awhile and then
squished even more liquid out of it with my hand)
Mix all ingredients together mashing the tofu well (but leaving a
few chunky pieces),
Place in a buttered casserole dish. Sprinkle with Parmesan & a
little paprika. Bake at 350 for 30-40 minutes. The top should be
golden brown. (its the crispy brown parts that really give it the
flavor)

Marinated Garden Tomatoes

Marinated Garden Tomatoes
CarbsPerServing:45 total recipe
Effort:Easy
Ingredients:
6 large tomatoes -- cut into wedges
1/2 cup green onions -- thinly sliced
1/3 cup olive oil -- or canola
1/4 cup red wine vinegar
1/4 cup minced fresh parsley2 garlic cloves -- minced
1 teaspoon salt
1 tablespoon fresh thyme -- or 1 teaspoon dried
1/4 teaspoon coarsely ground pepper
How to Prepare:
Place tomatoes and oinions in a shallow serving bowl. In a bowl,
combine the remaining ingredients: pour over tomatoes. Cover and
refrigerate for at least 2 hours or overnight. Yield: 10 servings or
3/4 cup
Mashed Cauliflower and Broccoli
CarbsPerServing:no counts provided
Effort:Easy
Ingredients:
..
How to Prepare:
Steam cauliflower and broccoli, when softened put in a food
processor with sour cream, half and half, salt, and a little pepper.
Blend together and serve. It has a similar consistency to mashed
potatoes, it is delicious! And adds fiber to your meal.
Mushroom Pie
CarbsPerServing:42 total recipe
Effort:Easy
Ingredients:
200 grams mushrooms -- chopped fresh
1 large onion -- chopped
salt
pepper3 tablespoons mushroom soup
750 grams cream cheese -- (5% fat)
3 eggs
How to Prepare:
Fry the onion with the mushrooms. Add salt and pepper and the
mushroom
soup. Then when it is all blended together with all the aroma and
taste, you pour to a pan and stir with the cheese and eggs. That's
it! You
put in the oven for about 45 min. at 250 degrees. Bon appetit!!! (-:
Noodles Romanoff Atkins style
CarbsPerServing:35 total recipe
Effort:Easy
Ingredients:
1 head cabbage -- sliced into noodles
1 pound cream cheese -- softened
8 ounces sour cream
2 tablespoons butter -- melted
1/2 cup scallions -- chopped(green onions)1 clove garlic -- crushed
1/4 teaspoon black pepper
1/4 cup TVP -- (or omit for topping)
1/2 cup grated Parmesan cheese
How to Prepare:
Cook until barely tender. Drain. Mix together cream cheese, sour
cream, and butter. Stir into cabbage. Add scallions, garlic, and
pepper, and turn into buttered baking dish. Combine TVP(crumbs) and
Parmesan cheese and sprinkle over top of noodle mixture.
Bake at 350 degrees for 30 minutes.
**Note: If you have leftover protein bread that has dries, pules in
the foodprocessor for crumbs and use in place of the TVP.

Parmesan Onions

Parmesan Onions
CarbsPerServing:12 total recipe
Effort:Easy
Ingredients:
1 medium white onion
2 cloves minced garlic
butter1 teaspoon balsamic vinegar
Parmesan cheese
Black pepper
How to Prepare:
Slice onion into rings. Melt butter in pan, and saute garlic for
about a minute. Add onions. Sprinkle with vinegar. Cook until soft,
then sprinkle with cheese and pepper (to taste). Allow cheese to
melt, then serve.
PEPPER-VODKA-SOAKED CHERRY TOMATOES WITH SEASONED SEA SALT
CarbsPerServing:17 total recipe
Effort:Easy
Ingredients:
1 pint cherry tomatoes -- vine-ripened
1/2 cup vodka -- pepper-flavored3 tablespoons sea salt -- coarse or
fine
1 tablespoon lemon pepper
How to Prepare:
Store-bought seasoned salt can also be used in the following recipe.
Can be prepared in 45 minutes or less but requires additional
unattended time.
Poke 5 or 6 holes with a wooden pick or skewer in each tomato and
put in a shallow bowl. Pour vodka over tomatoes and let stand,
covered, tossing occasionally, 1 to 2 hours, or until soaked to
desired taste.In a small bowl stir together salt and pepper.S
erve tomatoes with seasoned salt for dipping using toothpicks. Makes
2 cups.
If you cant find the pepper vodka,, to use red pepper flakes mixed
into the vodka.
Portobello's and Cheese
CarbsPerServing:20 total recipe
Effort:Easy
Ingredients:
2 portobello mushrooms -- (2 to 3)
cooking wine -- red, or balsamic vinegarolive oil
2 slices provolone cheese
How to Prepare:
Using skillet w/ about a capfull of olive oil, and medium heat,
place portobello caps in skillet, and add the wine/ vinegar, and
give the mushrooms time to absorb the liqiud. then repeat , and
slice the mushrooms into 3/4 inch slices. when still hot, top
with sliced provolone.
Prosciutto and Spinach
Serves:10
CarbsPerServing:no counts provided
Effort:Easy
Ingredients:
..
How to Prepare:
Heat up a frying pan over medium heat (about 5 on an electric stove
top). Melt about 2 tablespoons of butter in the pan. Peel and chop
one
clove of garlic, and fry it in the pan, just until it's light brown.
Add 8
slices of prosciutto, cut into smaller pieces. Fry the prosciutto
for about
3-5 minutes; you're not trying to make it crisp, just flavor the
butter.
Add 12 ounces of chopped spinach, toss all of it together in the
pan, cover
the pan. Let it cook until the spinach is cooked (it's better if the
spinach is not over cooked), about 3-5 minutes. Delicious and fast!
Vegitable medly
Serves:2-3
CarbsPerServing:very low
Prep Time:10 minutes
Effort:Easy
Ingredients:
4 slices Bacon chopped1 onions chopped2 peppers chopped1 large
zucchini chopped1 clove Garlic crushed1 teaspoon saltnone
How to Prepare:
dice bacon and brown in fry pan. add onion and peppers and saute
till lightly browed, add zucchini, garlic and salt and continue till
zucchini is tender and cooked thru. Great side dish or add chicken,
sausage etc. it is quite vesatile. try other seasonings as well for
variety.

Puffy Asparagus & Ham Bake

Puffy Asparagus & Ham Bake
CarbsPerServing:53 total recipe
Effort:Easy
Ingredients:
1 pound fresh asparagus -- cooked and drained
6 slices ham
4 ounces mushrooms -- sliced3/4 cup mayonnaise
1 tablespoon lemon juice
2 egg whites
1 dash salt
How to Prepare:
Spray bottom of baking dish with Pam. Place ham on bottom, top with
asparagus, then mushrooms. Combine mayo with lemon juice. Beat egg
whites
with salt until stiff, fold in mayo mixture. Spoon over mushrooms.
Broil at least 6 inches from heat for 5 minutes, or until puffed and
brown.
You can also bake at 425 degrees for 3-5 minutes, watching carefully.
Salmon-Stuffed Mushrooms
Serves:10
CarbsPerServing:15 total recipe
Effort:Easy
Ingredients:
8 ounces mushroom -- fresh
1 tablespoon butter
1 clove garlic -- pressed
2 tablespoons onion -- minced
1/2 cup salmon -- smoked, canned, or crumbled salmon burger1/2
teaspoon parsley -- flakes
1/4 teaspoon pepper
1/8 teaspoon marjoram
1 tablespoon lemon juice
How to Prepare:
Saute in 1 Tbs. butter until tender but not brown: finely chopped
mushroom stems, onion, and garlic.
Remove from heat and add: salmon, parsley, pepper, marjoram, lemon
juice; mix thoroughly.
Press a teaspoonful of mixture into each mushroom button.
Cook under broiler 3 to 5 minutes until mushroom buttons turn dark,
but aren't browned.
Serve hot on small crackers or by themselves.
Makes about 24 stuffed mushrooms
Sauteed Broccoli Florets, Zucchini and Mushrooms
Serves:10
CarbsPerServing:11 total recipe excluding broccoli, lemon
juice and italian seasonings
Effort:Easy
Ingredients:
1 1/2 zucchini -- sliced and chopped
1/2 cup sliced mushrooms -- 1 large handful - I estimated 1/2 cup
for nutritional counting
2 stalks broccoli florets
(I save the stalks to make Appletree Salad
later in the week, YUM)1 clove garlic -- crushed
salt and pepper
sprinkling of Italian Seasonings
1 squeeze of lemon
2 tablespoons olive oil
How to Prepare:
In a skillet, heat the olive oil and throw in all the veggies,
sprinkle on
the seasonings and cover with a lid so that the steam helps cook
them too.
Temp should be med-high. Stir occasionally and when the broccoli is
bright
green throw in the garlic and cook for two more minutes. Before
taking off
heat, squeeze lemon juice over.
Slice three tomato slices for each plate, season with salt and
pepper and
drizzle balsamic and olive oil over. Exquisite!!
Serve with a lemon wedge alongside Chicken Breasts with Rosemary,
Lemon & Garlic - recipe in the Chicken/Poultry/Eggs category here.

Sauteed Garlic Spinach

Sauteed Garlic Spinach
CarbsPerServing:no counts provided
Effort:Easy
Ingredients:
Raw Spinach
Sliced Garlic cloves
Jane's Crazy Mix-Up Salt SeasoningsCracked Black Pepper
-- (or seasonings of choice)
Olive Oil or one of your choice
How to Prepare:
Heat about one tablespoon of olive oil in hot skillet (I use a wok).
Throw as much spinach in pan as you would like (use your own
judgement); then put sliced garlic cloves in (again, you as much as
you would like -- I use about 3 large cloves). Season wi
th the salt seasoning and cracked pepper.
Don't blink! As soon as the spinach wilts (takes seconds, if pan is
hot) take spinach out of pan. This is a very simple and delicious
dish.
SAVORY SPINACH BALLS
CarbsPerServing:no counts provided
Effort:Easy
Ingredients:
2 pkg frozen chopped spinach -- cooked and drained
1 lg onion -- chopped fine
4 eggs -- beaten
3/4 c butter1/2 tsp salt
1/2 tsp garlic salt
1/2 tsp thyme
1/2 c Parmesan cheese
2 c stuffing mix
How to Prepare:
Mix all ingredients in a large bowl; chill 1/2 hour.
Preheat oven to 350 degrees. Grease cookie sheets or line with
parchment paper. Roll spinach mixture into small balls (rounded
teaspoons or tablespoons). Bake 15 minutes.
This recipe is a handy make-ahead appetizer--you can prepare a batch,
freeze the unbaked balls, and then bake as many as you need later.
But, thanks to a shortcut ingredient (stuffing mix), these Spinach
Balls are also quick and easy at the last minute. Makes about 4
dozen.
Side Salad
CarbsPerServing:11 total recipe excluding grape
tomatoes
Effort:Easy
Ingredients:
1/2 pound salami -- hard, cut 1/2" thick
1/2 pound mozzarella cheese -- cubed
1 cup grape tomatoes -- halved1/8 cup fresh basil -- chopped fine
1/4 cup olive oil -- light
salt and pepper to taste
How to Prepare:
toss together
serve with diet flat bread
grilled with olive oil and garlic salt
Smothered Mushrooms
CarbsPerServing:58 total recipe
Effort:Easy
Ingredients:
1 1/2 pounds fresh mushrooms -- fresh - I use white button
12 ounces bacon -- may sub ham
2 cups sour cream8 ounces cream cheese -- softened
1 can black pitted olives -- sliced
How to Prepare:
1. Wipe mushrooms clean, slice.
2. Fry bacon until just not quite crisp, drain, cut into small
pieces with
kitchen shears
3. In bacon fat or (equal amounts of real butter and worchestershire
if
your daily carb count can take it--the worchestershire gives it real
ZIP)saute mushrooms on medium until tender, but not browned or crisp.
4. In crockpot mix together sour cream and cream cheese.
5. Toss in mushrooms, bacon and olives. Keep hot in crockpot, not boiling
or heat in 1 1/2 qt casserole in 350 oven.
Then call me and I will come right over to share it with you!
This isn't exactly carb 'cheap' and is so good you will have to
limit your
amount of servings. But everything is Atkins "legal". On a low-fat
diet I
always used to feel guilty making and serving this--one of my all
time
favorite potluck dishes!

Spaghetti (Squash) Pie

Spaghetti (Squash) Pie
CarbsPerServing:44 total recipe exluding
tomato sauce
Effort:Easy
Ingredients:
3 cups spaghetti squash -- cooked, strands
1 egg -- beaten
1/3 cup parmesan cheese
1 tablespoon butter -- melted
1 cup ricotta cheese
1 egg -- beaten
1/2 pound ground beef -- or bulk Italian Sausage
1/2 cup chopped onion1/4 cup green pepper -- chopped
2 small cans tomato sauce
1 teaspoon garlic powder
1/2 teaspoon dried oregano -- crushed
1/2 teaspoon dried basil -- crushed
1 teaspoon dried parsley -- crushed
1/2 cup shredded mozzarella cheese
How to Prepare:
Mix squash, 1 egg Parmesan Cheese and butter well. Press evenly into
a 9" pie plate to form crust.
Mix Ricotta and 1 egg and spread evenly over squash mixture in pie
plate.
In large skillet, brown meat with onion and green pepper. Drain off
excess fat. Add tomato sauce and spices. Simmer a few minutes, then
spoon over Ricotta mixture in pie plate.
Bake at 350 for approximately 15 minutes. Sprinkle mozzarella over
top, then bake an additional 5 Ð 10 minutes to melt cheese and set
crust. Let sit 5 Ð 10 minutes before
cutting.
-------
Wondering about spaghetti squash?
It is a sorta football-shaped squash, fairly large and quite yellow
in color. Cut it in half lengthwise (it is pretty hard to cut-be
careful!) and scoop out the seeds in the middle.
To oven bake, place in a baking pan, cut side down, with 1" water.
Bake at 350 for 20-30 minutes (until its somewhat soft). To
microwave bake, place in glass pan, cut side
down, with 1" water and nuke on med-high for at least 10 minutes
(until somewhat soft).
After cooking, use a fork to remove the pulp from the rind-it'll
come out in spaghetti-like strands.
The smallest one I've ever bought yielded 3 c. strands. Larger ones
may yield 3 c. per half of the squash!
Spanish 'Rice'
CarbsPerServing:39 total recipe
Effort:Easy
Ingredients:
1 head cauliflower -- freshly ground
1 bell pepper -- diced rough
1/2 cup onion -- diced rough
olive oil
14 1/2 ounces whole tomatoes -- canned
1 tablespoon balsamic vinegar1 teaspoon worcestershire sauce -- 1 to
2
1 teaspoon splenda -- 1 to 2
salt and pepper -- to taste
2 scallions - optional -- green only, chopped
garlic powder/salt - optional
How to Prepare:
1) In a small saucepan, add tomatoes, vinegar, worcestershire sauce,
splenda, salt and pepper, and garlic, if using. Break up tomatoes
with a
wooden spoon. Simmer on medium low, covered for at least 30 minutes.
Be careful not to let it cook down too much.
2) Chop up peppers and onion and saute in olive oil a large skillet
over
medium high heat, until the pepper and onion start to get a little
charred.
3) While peppers and onions are cooking, remove outer leaves of
cauliflower,
and cut away at the base until you are left with a stalk stem to
hold onto
and all the green cut away. Use the stalk as a handle and grate the
entire
head of cauliflower on the largest hole. It should be in small,
grainy rice like pieces.
4) Add a little more olive oil to the skillet, and the cauliflower.
Stir,
to make sure the cauliflower is coated and continue to cook until
it's soft
like rice, but not mushy. (You may want to cover skillet with a lid
and
steam it a bit if you're in a hurry)
5) Serve topped with tomato sauce and little chopped scallion
(optional).
Spanish spinach omlet
CarbsPerServing:no counts provided
Effort:Easy
Ingredients:
1 box frozen chopped spinach
1 dashes of: Salt -- pepper, garlic salt
or other prefered spicesolive oil
2 eggs
How to Prepare:
Thaw spinach and drain excess liquid.
Saute spinach in about 3 TBLS. of olive oil .
Add desired spices ( also very good with chopped onions and fresh
garlic.)
Beat eggs in a bowl.
Add sauted spinach and mix with eggs.
Return to pan and fry on both sides till done. Yummy!
Easy Creamed Cabbage
Serves:2 large,10
CarbsPerServing:2 net carbs
Prep Time:20 minutes
Effort:Easy
Ingredients:
1/2 Head Cabbage - leaves seperated
3 oz Cream Cheese
1/3 Stick Butter3 Tablespoon heavy cream
1/4 Teaspoon Onion Powder
salt and pepper to taste
How to Prepare:
Steam cabbage until very tender. (You can do this in the microwave
or steamer.)In medium pan on med low heat - melt butter - add cream
and cream cheese, onion powder and salt and pepper. Stir until all
is melted. Add steamed cabbage - mix well. Contiue to cook until
desired doneness. Serve hot.
Squash and Zuccini with onions
CarbsPerServing:31 total recipe
Effort:Easy
Ingredients:
2 yellow squash -- large, diced
2 zucchini -- large, diced
1 yellow onion -- shredded, or vidalia
(2 small will do as well)garlic salt
salt and pepper
lemon pepper
How to Prepare:
Grease the frying pan with a small pad of butter. Cooking spray or
vegetable oil can be used if prefered.
In a large frying pan saute onions until limp. Add zuccinis and
squash.
While cooking add 1 tsp garlic salt and one tsp of lemon pepper.
Cook on
med/high until soaft but not mushy. Add salt and pepper to taste.
And
viola! Simple and easy in 10 min!

Stuffed Mushrooms with Goat cheese topping

Stuffed Mushrooms with Goat cheese topping
CarbsPerServing:6 total recipe
Effort:Easy
Ingredients:
6 medium mushrooms -- white
6 large pork rinds (smashed to bread crumb consistency)
2 tablespoons butter
1/2 tablespoon olive oil1 tablespoon red onion -- finely chopped
1/2 ounce goat cheese
black pepper and garlic-salt to taste
How to Prepare:
Preheat oven to 450 F
Clean mushrooms, chop stems and set aside.
Heat olive oil in small skillet.
Add: smashed porkrinds, butter,
chopped onions and mushroom stems.
Cook until onion is soft.
Season with enough garlic salt and black pepper
to hide "pork" flavor.
Spoon mixture into mushroom caps.
Lightly brush tops with olive oil.
Bake in glass pie plate or teflon cookie sheet,
uncovered for approx. 10 minutes.
Mushrooms should look slightly translucent.
Add a nickel size drop of goat cheese to
the top of each stuffed mushroom and bake 5 minutes
longer.
Makes appetisers for two!
Summer Squash casserole
CarbsPerServing:6 total recipe
excluding squash
Effort:Easy
Ingredients:
4 medium yellow squash -- sliced
1/4 cup sour cream
1 tablespoon butter
1 cup grated cheddar cheese -- divided
1 teaspoon paprika
1 egg yolk -- beaten
1 tablespoon chives -- chopped
4 slices bacon -- fried crisp
1/2 teaspoon salt
How to Prepare:
Simmer squash, covered, in 1/4 c. water until tender. Drain well.In
a saucepan,combine sour cream,butter,1/2 c.cheese,salt and
paprika.Stir over low heat until cheese is melted.Remove from heat
and add egg yolk, chives,and bacon. Add squash.Place in buttered
dish and top with remaining cheese. Bake at 350 degrees for 30-35
minutes.
Turnips Au Gratin
CarbsPerServing:41 total recipe
Effort:Easy
Ingredients:
4 turnips -- washed peeled and thinly sliced
1 Small onion -- thinly sliced
2 tablespoons Olive Oil -- (2 to 3)1 Cup grated cheddar cheese
Salt to taste
How to Prepare:
Place turnips and oil in skillet and saute until tender. Add onion
and continue to saute until some are golden. Remove from stove and
place turnips and onion into a baking dish. Add cheese over the top
of the turnips and onion and bake at 350 til chees
e is melted.
Twice Baked Turnips
CarbsPerServing:33 total recipe
Effort:Easy
Ingredients:
4 medium turnips
2 tablespoons olive oil
1/2 teaspoon salt
1/4 teaspoon pepper1/4 cup heavy cream
4 tablespoons butter
1/2 cup shredded sharp cheddar cheese -- (or so), or 3 oz cream
cheese
How to Prepare:
Preheat oven to 350f. Cut the stem end off each turnip and rub with
oil. Wrap each tightly in foil and roast for 1 hour or until soft.
Carefully scoop out most of the insides, leaving the 'shell' intact.
Beat the insides w/remaining ingredients until smooth. Put back in
shells and bake, uncovered, for 20 minutes or until nicely browned
on top(place in a small baking dish for best results -so they are
touching).
(Too carby? Instead of cutting off the stem end, just cut in 1/2
across the equator and follow same directions -you get 8 - 1/2
turnip servings instead of 4!)
Yum Yum Mashed Potatoes
CarbsPerServing:17 total recipe
Effort:Easy
Ingredients:
1 head cauliflower
1/4 cup almond meal
1/4 stick butter1/4 cup heavy cream
salt and pepper to taste
How to Prepare:
steam the cauliflour till reasonably soft
mash with a potato masher or ricer
add the almond flour
add the butter
add the cream and water if a thiner mixture is desired
add salt and pepper desired
place contents in a food processor if you desire a creamier mash
*****(this mixture can be diluted with more cream, water or chicken
broth
for a good mock potato soup)add a cube of ementhaller , chedder or
whatever
cheese you like to bowl before pouring hot mock soup and top with
fresh
cracked pepper mmmmmmmm
Chinese Stir-Fried Greens
CarbsPerServing:no counts provided
Effort:Easy
Ingredients:
Any green leafy vegetable (spinach, cabbage, nappa cabbage, kale,
swiss chard, etc.) about 1 lb.
3-4 cloves garlichot red chile (optional)
oil
salt
MSG
How to Prepare:
Chop the vegetable in large pices, wash in a large bowl, drain
water. Cut garlic into large pieces. Cut red chile on diagonal, one
or two slices is okay if the chile is very hot. Heat about 3 T. oil
in wok until hot. Swirl the oil around with spatula. Add garlic and
chile. Add about 1/2 t. salt. Stir briefly with spatula, don't let
garlic brown. Throw in the vegetables. Stir briefly. Add more salt
to taste, probably another 1/4-1/2 teaspoon. Add about 1/4 teaspoon
MSG. Stir some more. If it is a very watery vegetable like Spinach
you won't need to add any water. Other vegetables need some water.
If it needs water add 1/4-1/2 cup. Tender, watery vegetables only
need 1-2 minutes to cook, others like cabbage or kale may need up to
5 minutes, it also depends on how soft or crunchy you like them.
Transfer to serving dish and eat immediately. Eat the garlic, too,
it's yummy.
NOTE: I live in Taiwan and have tried to copy the fabulous taste of
the vegetables here to no avail. My friend finally taught me the
exact method and it's very important to follow this process as
closely as possible. And unfortunately, the secret to the fabulous
taste is MSG. You can leave out the MSG, of course, but be warned
that your dish won't have a fraction of the flavor. And as a side
note, if you can ever find a vegetable that in Chinese is called
"Dragon Beard Vegetable" snatch it up, or grow it yourself, it's the
best tasting green I've ever had.
Garlic Mashed
Serves:10
CarbsPerServing:no counts provided
Effort:Easy
Ingredients:
1 head cauliflower
1/3 stick butter
1/2 pkg cream cheesegarlic salt to taste (we use about 1/2 lid full)
How to Prepare:
cut cauliflower from head and put in microwave safe bowl with a
small amount of water. Cover with plastic wrap and cook on high
until soft. (I usually cook at 5 min intervals for 15 min total).
Lightly mash the cauliflower, then mix with a hand mixer until
smooth, all the while adding the butter, cream cheese and garlic
salt. Creamy and delicious!

SWEETS

SWEETS
Hard Candy
Serves:for days
CarbsPerServing:0 carbs
Prep Time:3 minutes
Effort:Easy
Ingredients:
Jell-O 1 large package
1/2 cup of water 8 gelitine packages
How to Prepare:
mix jello and jelitine in bowl add water will not mix well at all
but do your best..put on medium heat until melted. Take off heat.
what I do is freeze it in the bowl I mixed it in until hard (5
min).Remove from bowl and cut into picese.. wait a few days it will
get harder and harder...Lasts a long time and gets harder and harder
from the air.. lasts for days
Coconut-Chocolate Fudge
Serves:18 squres
CarbsPerServing:4.5
Prep Time:less than 10 min.
Effort:Easy
Ingredients:
2 c. Splenda
3 tbs SF cocoa
1/2 c. butter1/4 c.heavy cream or 1/2n1/2
1/4 c. water 1 tsp vanilla
1/2 c. SF peanut butter
2-3 c. SF coconut
How to Prepare:
Mix Splenda, cocoa, butter, cream & water in sauce pan. Stirring
constantly bring to rolling boil for 1 min. Remove from heat. add
peanut butter & vanilla until melted. Stir in enough coconut until
most of chocolate mixture is absorbed. Spread into PAM sprayed pan.
Chill 2-3 hours.
Butterscotch Fudge
18 squares
CarbsPerServing:useable carbs about 1.9
Prep Time:5 min.
Effort:Easy
Ingredients:
1 c. heavy cream
8 oz cream cheese
2 tbs Splenda or 3 pkts Equal1/2 c. SF peanut butter
1 small box SF butterscotch pudding (I use Jello brand)
How to Prepare:
blend until very smooth heavy cream, cream cheese & sweetner. Add
peanut butter until smooth. Add pudding mix until smooth. Pour into
PAM sprayed 7x11 pan. Chill 2-3 hours.
Good Fudgie Chocolate Candy
Serves:25 pieces,9
CarbsPerServing:5 grams/piece
Prep Time:10-15 mins
Effort:Easy
Ingredients:
20 pkts "Splenda"
1 pkg "cook to serve" sugar-free chocolate pudding
1 oz butter or margerine
1 can evaporated milk1 pkg {8 ozs} unsweetened baking chocolate, any
brand
How to Prepare:
Melt baking chocolate in Microwave {about 7 mins @ 40% power} in
medium sized bowl.
Combine other ingredients in saucepan and cook according to pudding
directions.
Pour cooked pudding into melted chocolate, mix thoroughly, then pour
into glass pie plate.
Refrigerate. Gets really firm. Makes good dark chocolate candy!

Low Carb Chocolate Treats

Low Carb Chocolate Treats
Serves:24,10
CarbsPerServing:.33 grams of carbs each
Prep Time:30 minutes
Effort:Easy
Ingredients:
1 8oz pkg cream cheese softened1 large box sugar free jello1 oz
square unsweetened chocolate1 tbsp heavy cream1 pkg splenda1 tbsp
butter
How to Prepare:
Mix first two ingredients together in a mixer...Mix well. Form into
24 balls. chill for 1/2 hourMelt together chocolate, cream, butter
and splenda..Dip cream cheese balls in chocolate.Refrigerate for
another 20 minutes.
Chocolate No Bakes
Effort:Easy
Ingredients:
2 Tbs butter
1/3 cup chunky peanut butter
2 Tbs cocoa powder
10 packets Splenda
1/3 cup ricotta cheese
1 tsp vanilla
1 Tbs cream
How to Prepare:
On a very low heat, melt butter and peanut butter. Mix in cocoa
powder. Remove from heat. Add rest of ingredients and mix.
Lay wax paper on cookie sheet then spoon mixture onto wax paper.
(Usually makes 16) Refridgerate.
lower carb fudge
Serves:6 by 9 pan or pyrex,8,8,10
CarbsPerServing:48 total carbs
Prep Time:fast
Effort:Easy
Ingredients:
1/4 c. margarine or butter
2 oz unsweetened chocolate
24 packets Equal I tsp vanilla
1 (8oz)pkg cream cheese,
1/2 chopped nuts optional
How to Prepare:
melt butter over low heat. Add chocolate and stir until melted.
Remove from heat and stir in sweetner and vanilla. combine chocolate
mixture with cream cheese(softened)( don't use fat free) beat until
smooth. Stir in nuts and spread in lightly greased 8 inch square pan
.. Refrigerate until firm.
Gummi Jigglers
Serves:4,1
CarbsPerServing:0
Prep Time:15
Effort:Easy
Ingredients:
4 envelopes unflavored gelatin
14 Packets of saccharin 1/2 Cup Water-Cold
1/4 Packet of Kool-Aid Drink Mix Unsweetened
How to Prepare:
Add gelatin packets, Kool-Aid and saccharin together in a saucepan.
Mix together. Pour in the water and stir over medium heat until
melted. Pour the mixture into a shallow pan and place in the freezer
for 10 minutes. Remove from the freezer and use cookie cutters to
make jigglers!

Macadamia Nut Joys

Macadamia Nut Joys
Serves:6,10
CarbsPerServing:approx 6 (didnt take coconut carbs into this
recipe)
Prep Time:20 minutes
Effort:Easy
Ingredients:
3 Ozs cream cheese softened
1/2 Cup unsweetened shredded Coconut
1-2 Tablespoons of Heavy Cream
1 Teaspoon Vanilla Extract
4-5 Packets of Splenda
12 Macadamia nuts For chocolate coating
2-Low Carb Dark Chocolate bars
1-Tablespoon of Heavy Cream
How to Prepare:
Using tin foil, make a little tray approx the size of 3 x 6 and give
it a light coating of Pam or something similar.
Break up chocolate and add the cream and microwave for one min and
stir to make sure its all melted. Take half of the melted choc and
spread it on the bottom of the foil tray evenly. Place in freezer to
get hard for about 10 minutes. While waiting, mix the softened cream
cheese, coconut extract and Splenda and enough of the cream to make
a workable dough. Take foil tray out and spread the "dough" mixture
evenly over the top and place the Macadamia evenly so you can get 6
bars with 2 nuts each on them. Take remaining chocolate and spread
evenly over the top. Place back into the freezer for about 2 hours
and then cut into 6 equal portions. Store in freezer.
Just take and eat directly from the freezer!
Gummy Bears CarbsPerServing:0g
Effort:Easy
Ingredients:
1 package sugar free jello -- any flavor
6 packages gelatin powder, unsweetened -- unflavored1/2 cup water --
cold
How to Prepare:
In a small saucepan, mix flavored and unflavored gelatin. Stir it
up. Pour cold water in, stir with spatula until you have a
gloppy-chunky blob, not unlike play-doh. Turn heat on medium, melt
blob. Stir obsessively until melted. Pour into miniature bear molds.
Stick in freezer for 10 minutes to cool. If you don't have miniature
bear molds, do this: take the rack out of your toaster oven and put
it on the counter. Drape a big sheet of aluminum foil over it. Cram
the aluminum foil down into the gaps,
leaving striplike molds. Presto! Gummy tapeworms. Yummy.
Yummiest Chocolate Candy
Serves:1,1,10
CarbsPerServing:38g carbs total
Effort:Easy
Ingredients:
4 tablespoons butter
2 ounces unsweetened
baking chocolate squares
2 tablespoons heavy cream18 Splenda packets -- or
equal
2 ounces nuts -- crushed (I
used macadamias and
walnuts
How to Prepare:
Melt butter and chocolate in
microwave or on low heat
on stove Stir in cream. Add
vanilla flavoring. Stir in
equal or Splenda. Add nuts
(crushed). Drop by
teaspoon onto foil or wax
paper, or you could pour
and cut to divide into
servings.
TRUFFLES
Serves:4,3
CarbsPerServing:15g carbs total
Effort:Easy
Ingredients:
1 pkg Strawberry -- cherry,
oroange, or
raspberry sugarfree jello
2 cups water
1 cup heavy whipping
cream8 ounces cream cheese
1 square Hershey's
unsweetened baking
chocolate
1 teaspoon vanilla extract
artificial sweetner to taste
How to Prepare:
Prepare jello as directed
and chill to firm. In
microwave or double
broiler, melt chocolate
square. Add creamchesse
to soften. Stir. Remove from
heat and add vanilla and
sweetner until desired
sweetness. Allow to cool.
Whip cream until stiff
peaks
and add small amount of
sweetner. Fold firm jello
into chocolate mixture. Fold
in whip cream. Chill. This
recipe is really good without
the jello too, but i find it to
be incredibly rich and the
jello just makes it taste
yummier, like eating a box
of chocolates!
Okay, so its not really
truffles, but it tastes like
them.
NOTES : Counts for jello
and artificial sweetener not
included in totals.
Peppermint Patties
CarbsPerServing:16g carbs total
Effort:Easy
Ingredients:
1 stick butter
1 ounce unsweetened
baking chocolate
8 splenda packets2 teaspoons unsweetened
cocoa powder -- (2 to 3)
1 teaspoon peppermint
extract -- pure - to taste
How to Prepare:
Heat butter and chocolate in
microwave until liquid form;
try not to boil the mixture!
Mix well then add the
splenda
4 packages at a time. Mix
well! Add the cocoa to make
a
thicker consistency. I
usually use between 2 and
3 tablespoons.
Then add the peppermint to
taste. Start with a
little...taste
it and add more if you like!
Put in muffin tin with
papers, 1
tablespoon per paper. Any
leftovers add evenly. Put in
freezer
for at least an hour! YUM!!
The amount of carbs will
vary on
the amount of cocoa and
peppermint you use. On
average about
1.5 - 2 grams of carbs per
patty! ENJOY!

chocolate candy bar

chocolate candy bar
CarbsPerServing:10g carbs total
Effort:Easy
Ingredients:
1/2 stick butter
1 tablespoon cocoa powder
-- hershey's dutch2 packages artificial
sweetener
1/3 cup walnuts -- broken in
small pieces
How to Prepare:
Melt butter over low heat.
Add cocoa, sweetener and
walnuts.
Mix well. Now you can put
the whole thing in the foil,
close and freeze
for about 30 minutes. It's
like a candy bar, crunchy
and chocolaty. You can
also freeze it in paper
muffin cups for small
portions.
CHOCOLATE NUT CLUSTERS
Serves:9
CarbsPerServing:6g carbs total
Effort:Easy
Ingredients:
1/2 oz unsweetened baking
chocolate
1/4 cup walnuts -- (or
pecans or Almonds)
1 tablespoon butter --
poster said 1 pat2 packages artificial
sweetener
2 cupcake papers
How to Prepare:
melt chocolate in
microwave til melted, add
butter and stir til melted and
smooth then the
Equal. mix in the nuts and
coat all of the nuts. divide
into the 2 papers and put
into the freezer for
15 minutes til set eat and
enjoy variation I add a
tablespoon of cream after
stirring the butter in and is
cooled a little for a like milk
chocolate taste. total carbs
vary to nut choice

BISCUITS

BISCUITS
Chocolate Chocolate Chip Cookies
Serves:Makes 36 cookies
CarbsPerServing:~30 grams total
Prep Time:1 hr
Effort:Easy
Ingredients:
.8 cups Atkins Bake Mix
2 Tbl. unsweetened chocolate
1 tsp baking powder
3/4 tsp salt
1 stick (1/2 cup) unsalted butter
1/2 cup sugar (splenda)
3 large eggs
1 lb bittersweet chocolate
(I used 1 bag of LowCarb
Success sugar free semisweet
chocolate chips
plus 3 PureDelite dark
chocolate bars, because
that was what I had in my
kitchen)
How to Prepare:
Preheat oven to 350 degrees.
Stir together bake mix, cocoa and
baking powders and salt.
In a double boiler, melt 3/4 of the
chocolate and all the butter; stir
until smooth.
Remove chocolate mixture from
heat and stir in sugar. Mix eggs
in one by one. Combine with dry
ingredients and mix until just
combined. At this point, I mixed
in the additional chocolate chips,
though you may want to save
them to sprinkle on the dough
before baking.
Chill dough, covered in fridge, for
10-60 minutes.
Drop rounded tablespoon
measures of dough about 1 inch
apart on greased cookie sheet.
Stud cookies with additional
chocolate, if you didn't mix it into
the batter earlier.
Cook for 10 minutes. DO NOT
OVERCOOK!!! Cookies will have
a cake-like texture.
These are great for chocolate
lovers. I got the recipie off
Epicurious.com (originally from
Gourmet magazine) and altered
it slightly for us low-carb lovers.
Enjoy!
cream wafers
Serves:60 halves or 30 sandwiches
CarbsPerServing:Each cookie - 3g. Each sandwhich w/ frosting -
7g.
Prep Time:none really
Effort:Average
Ingredients:
Wafers -
1 cup butter
1/3 cup heavy whipping cream
2 cups all-purpose flour
Splenda (packets or bulk)Creamy Butter FillingButter Filling -
1/2 cup soft butter
10 - 12 Splenda packets or 3/4 cup bulk Splenda.
(You can use as much sweetener as you like...to taste)
Pink or blue tint (if you want to get festive!)
How to Prepare:
OK - First, make sure the butter is somewhat soft. Mix butter,
cream, and flour in a mixer until blended. Preheat oven to 375. Have
a shallow bowl of Splenda near by. Roll dough into 3/4" balls and
then roll in sugar. Place on an ungreesed cookie sheet. Flatten with
a flat bottomed glass dipped in Splenda. Prick each cookie 4 times
with a fork. Bake for 7-9 minutes. Remove from pan promptly and let
cool completely before frosting. These taste spectacular with or
without the frosting.
Snickerdoodles II
Serves:30 cookies
CarbsPerServing:.53 per cookie
Effort:Easy
Ingredients:
1/4 cup Butter
1/4 cup shortening
3/4 cup DiabetiSweet or Spenda
1 egg
1 tsp vanilla
3/4 cup almond flour
1/2 cup Atkins bake mix
1 tsp cream of Tartar
1/2 tsp baking soda
1/8 tsp salt
1 TBL DiabetiSweet
1 tsp cinnamon
How to Prepare:
Preheat oven to 400. Mix all dry ingredients in a bowl, set aside.
Cream butter, shortening, and sweetner in a large bowl. Add egg and
vanilla, beat well. Add dry ingredients and mix well. In a small
shallow bowl, mix DiabetiSweet and cinnamon. Using a teaspoon, roll
teaspoon of dough into a ball then roll ball in cinnamon mixture
then place on cookie sheet (use parchment paper if you have it).
Bake for 7-9 minutes until golden brown. Let cool on cookie sheet
before removing.

Cream Cheese Sugar Cookies

Cream Cheese Sugar Cookies
Serves:3 dozen cookies
CarbsPerServing:2 carbs per cookie
Prep Time:10 minutes
Effort:Easy
Ingredients:
1 cup Atkins Bake Mix
4 oz cream cheese
1 cup Splenda
1 tsp sf vanilla
1/4 tsp almond extract
1 cup butter
1 pinch salt
1 large egg (or 2 small)
1 tsp baking soda
Chopped Almonds
How to Prepare:
Cream butter, cream cheese, eggs, vanilla, Splenda, almond extract,
salt, soda. Add Atkins bake mix until it is a consistancy that
allows you to roll. Roll into small ball and flatten into cookie and
sprinkle with chopped nuts. Bake at 365 (about 8 minutes). These do
not brown on top, watch carefully. They are easily crumbled. I also
use these crumbled up for cheese cake crust!
Cinnamon Applesauce Bars
Serves:15
CarbsPerServing:11.5, appx 6 if oats ommitted and use 4 C.
almond flour instead
Prep Time:5-10 min.
Effort:Easy
Ingredients:
2 C. almond flour (meal)
2 C. oats
1 C. unsweetened applesauce
1 large egg
1 T. cinnamon
1 t. baking soda
1 C. Splenda
2 T. sugar free pancake syrup
How to Prepare:
Slightly beat egg and mix in applesauce and syrup. Mix in Splenda
then add almond flour, oats, baking soda and cinnamon. Press into
the bottom of a 9x13 pan and bake at 350 for 20 minutes.
KRAFT Super Easy Peanut Butter Squares
Serves:16,10,8
CarbsPerServing:3.2
Prep Time:5 minutes - 20 minutes baking
Effort:Easy
Ingredients:
½ cup Splenda
1 Egg1 cup Peanut Butter – Kraft Smooth
How to Prepare:
1. Mix together 1 cup of KRAFT Smooth Peanut Butter, ½ cup Splenda
and an egg.2. Press into an 8 or 9 inch square pan. 3. Bake at 325F
for 20 min. Do not over-bake!!! Makes 16 squares.
Total Grams of Carbs : 51
Total Calories: 1450
16 serves
Per Serve:
Total Grams of Carbs: 3.2
Total Calories: 90.5
Walnut Butter Cookies
Serves:5
CarbsPerServing:20g total
Effort:Easy
Ingredients:
8 packages artificial sweetener -- to taste
1 serving Creamcheese according to package
1 Serving Ricotta cheese according to package
1 ounce walnuts -- crushed
2 teaspoons cinnamon1 teaspoon vanilla
1/4 cup atkins bake mix
2 eggs
2 tablespoons butter
How to Prepare:
The bake mix and butter can be adjusted by using more or less of
either according to your desired consistency of the batter.
Mix everything together and bake on a greased cookie sheet for 20-25
minutes or until browned (I usually flip them over halfway through
so they don't get too done on the bottom). I set the oven (I cook
them in a toaster oven) at 350.
The counts I'm giving you are approximate, not exact, but you can
just add the carbs as you add the ingredients to the mix.
The cookies are a bit soft so they also make a good muffin mix if
you have the tins. Enjoy.
NOTES : Counts for cream cheese and ricotta cheese not included.
Pecan Macaroons
Serves:7
CarbsPerServing:27g total
Effort:Easy
Ingredients:
1 egg white
1/2 cup artificial sweetener1 cup ground pecans
How to Prepare:
Beat egg whites until stiff peaks form Add Splenda Fold in pecans.
Drop by tps. full onto greased cookie sheet. Bake at 375 until
golden brown or about 8 - 10 minutes.
I usually triple this recipe. Original calls for 1/2 cup sugar. Very
light and very good.

Walnut Butter Cookies

Walnut Butter Cookies
Serves:5
CarbsPerServing:20g total
Effort:Easy
Ingredients:
8 packages artificial sweetener -- to taste
1 serving Creamcheese according to package
1 Serving Ricotta cheese according to package
1 ounce walnuts -- crushed
2 teaspoons cinnamon1 teaspoon vanilla
1/4 cup atkins bake mix
2 eggs
2 tablespoons butter
How to Prepare:
The bake mix and butter can be adjusted by using more or less of
either according to your desired consistency of the batter.
Mix everything together and bake on a greased cookie sheet for 20-25
minutes or until browned (I usually flip them over halfway through
so they don't get too done on the bottom). I set the oven (I cook
them in a toaster oven) at 350.
The counts I'm giving you are approximate, not exact, but you can
just add the carbs as you add the ingredients to the mix.
The cookies are a bit soft so they also make a good muffin mix if
you have the tins. Enjoy.
NOTES : Counts for cream cheese and ricotta cheese not included.
Pecan Macaroons
Serves:7
CarbsPerServing:27g total
Effort:Easy
Ingredients:
1 egg white
1/2 cup artificial sweetener1 cup ground pecans
How to Prepare:
Beat egg whites until stiff peaks form Add Splenda Fold in pecans.
Drop by tps. full onto greased cookie sheet. Bake at 375 until
golden brown or about 8 - 10 minutes.
I usually triple this recipe. Original calls for 1/2 cup sugar. Very
light and very good.
Meringue Cookies
CarbsPerServing:28g carbs total
Effort:Easy
Ingredients:
4 egg white
dash salt
dash cream of tartar
1 teaspoon vanilla2 tablespoons good
chocolate
1/2 cup nuts -- to 3/4 cup,
chopped
1/2 cup unsweetened
coconut meat -- finely
shredded
How to Prepare:
you need to be home (and
patient)for at least an hour
to make these
preheat oven to 275 butter
cookie sheet well
Beat egg whites until stiff
with dash of salt and dash
of cream of tartar
Add vanilla ( or another
extract) In food processor
grate chocolate Chop nuts.
Mix chocolate, nuts and
coconut, then fold into
eggwhites. Make
Tablespoonsful into cookie
size drops on buttered
cookie sheet--they will not
change shape
or spread or anything---
Bake at 275 for 30 minutes.
DO NOT OPEN OVEN FOR
ANY REASON NO MATTER
WHAT OR THESE WILL BE
RUINED!!!!!!! Turn oven off
leaving cookies inside for 2
(two) more hours WITHOUT
OPENING OVEN AT ALL!!!!!!
NOTES : Carbs for
chocolate not included in
above total - adjust
accordingly 15 carbs
included
for nuts.
Serving Ideas : there are
lots of great combinations,
and these are about 1 carb
per
cookie. you could add a half
a teaspoon of stevia to the
eggwhites, but I try to cut out
sweet everywhere I can.
Addiction, you know.
2 T butterscotch chips and
cashews
2 T dark chocolate and
walnuts
2 T white chocolate and
macadamias
2 T milk chocolate and
pecans
sometimes it is hard to
have the chocolate around. I
try to buy tiny
quantities of good
(expensive) stuff at a local
health/premium food co-op.

Low Carb Sugar/Chocolate Cookies

Low Carb Sugar/Chocolate Cookies
Serves:4,4
CarbsPerServing:11g carbs total
Effort:Easy
Ingredients:
1/2 Cup atkins bake mix --
or any low carb flour
substitute
1/2 teaspoon baking soda
1/4 teaspoon salt
1/8 cup artificial sweetener
-- 10-12 packets
1/2 Cup butter
1/3 Cup brown sugar twin
1/2 teaspoon vanilla extract
1 egg
1 teaspoon unsweetened
cocoa -- optional
How to Prepare:
Preheat Oven to 375.F deg.
Mix flour, salt, and baking
soda in one small bowl.
In another bowl, blend
together butter, sugars, and
extract until creamy with
electric mixer.
When creamy, add egg to
mix and beat again until
even more creamier.
Gradually add dry mix into
the
wet mix bowl and continue
to beat until dough like.
Optional: Add cocoa into
mix and beat well.
Plop onto greased (I use
Pam) cookie sheet, flatten
out if you want to and bake
for 15-20 minutes. Take
out when done and let sit
for another 5 minutes.
Makes about 12 2x2in
cookies.
I got this recipe from the
back of chocolate chip bag
and switched some of the
ingredient to its low carb
equivalent. It tastes really
good but it never hurts
to add more sugar
sometimes.

Linzertorte Bars

Linzertorte Bars
CarbsPerServing:33g carbs total
Effort:Easy
Ingredients:
1 1/2 cups almond flour --
(or hazelnut or walnut
flours)
3 tablespoons artificial
sweetener -- splenda
1/2 cup artificial sweetener
-- splenda
1 cup Zero Carb Carbolite
Bake mix
1/2 teaspoon baking
powder
1/2 teaspoon cinnamon1/8 teaspoon ground cloves
1/8 teaspoon salt
3/4 cup butter -- room temp
(12 T)
3/4 teaspoon vanilla extract
2 egg yolks
4 tablespoons preserves,
apricot -- or raspberry or
strawberry
How to Prepare:
Preheat oven to
350degrees. Line a 9"
square baking pan with
aluminum foil. Butter the
foil.
Stir together the Nut Flour
and 3 T splenda. In a
separate bowl, sift together
Carbolite bake mix, baking
powder, cinnamon, cloves
and salt. Set both mixtures
aside.
Combine the butter, 1/2 c.
Splenda and the vanilla in a
large bowl. Using and
electric mixer set on high
speed, beat until light and
fluffy. Add the egg yolks and
beat until fluffy. Reduce the
speed to low and add the
nut and flour mixtures and
mix until just blended (it will
be crumbly-ish)
Spread 1 3/4 c of the batter
into the prepared pan. Top
with a thin layer of
preserves, leaving a 1/2
inch border. Spoon the
remaining
batter into a pastry bag fitted
with a 1/4" plain tip. Pipe the
batter in a lattice patter atop
the preserves. (i made little
ropes of batter and laid
them on top). Refrigerate for
20 min.
Bake until the preserves
begin to bubble and the
crust is just firm to the
touch, about 40 min. let cool
in pan on wire rack.
Using the foil, lift the sheet
from the pan. Peel back the
foil sides. Cut into 20
squares. Sprinkle a little
Splenda on top (lift you
would powdered sugar).
Makes 20 bars.
NOTES : Counts for bake
mix and preserves not
included in totals.
I found apricot preserves at
6g per T - total 24g.

Lemon Bars

Lemon Bars
Serves:8,8
CarbsPerServing:42g carbs total
Effort:Easy
Ingredients:
Crust
1 cup Atkins Bake Mix --
(Sorry -soy flour would be
too heavy...)
1 stick butter -- softened
1/4 cup artificial sweetener
-- splenda
Filling:
3 eggs
1/2 cup artificial sweetener
-- splenda
4 tablespoons lemon juiceTopping
1 tablespoon artificial
sweetener -- splenda
3 ounces cream cheese
1 tablespoon lemon juice
How to Prepare:
Put these 3 things in a food
processor and process in
pulses until
crumbly. Press into a
9X13X2 cake pan that has
been sprayed with Pam.
Bake in a
preheated 350f oven for 15
minutes or until just
browned. Let cool
while you prepare the filling.
Beat these 3 ingredients
together well. Pour over
slightly cooled crust
and put back in oven for 20
minutes or until set
(depends on your oven -
may take as long as 30 -
watch carefully). This is not
as thick as
traditional lemon bars -but
you *could* dou
ble the filling ingredients if
you're bold;)).
Allow to cool - then blend:
And drizzle over bars.
Makes 24 3"x1 1/2"
bars(approx)
Freezer Cookies
CarbsPerServing:4g carbs total
Effort:Easy
Ingredients:
1/2 cup heavy cream
1 tablespoon sugar free
pudding or mousse mix2 teaspoons artificial
sweetener -- or less
How to Prepare:
Whip that cream nice a
fluffy, THEN add your
pudding mix (gets hard fast)
the splenda if needed
I used 1 tsp, freeze on a
cookie sheet on wax paper.
Same idea as other similar
recipes, but less carbs. No
bitter aftertaste
from the cocoa powder too.
14 big 'cookies'
NOTES : Carbs for pudding
or mousse mix not included
- adjust accordingly
Cool Cookies
Serves:10,10,8
CarbsPerServing:13g carbs total
Effort:Easy
Ingredients:
2 cups heavy whipping
cream1 serving sugar free
chocolate pudding
How to Prepare:
Whip whipping cream until
thick consistancy (sorta like
cool whip) blend in the
pudding mix drop on cookie
sheet by teaspoon, put in
freezer until frozen, then
store in a freezer bag
Makes about 50 "cookies"
NOTES : Carbs for pudding
not included in above total
due to unknown quantity -
adjust accordingly
Chocolate Praline Bar
Serves:8
CarbsPerServing:6g carbs total
Effort:Easy
Ingredients:
1 ounce unsweetened
baking chocolate -- or
semisweet
2 ounces Unsalted Butter
4 tablespoons Peanut
Butter1 tablespoon heavy cream
-- to taste, optional
Splenda to taste (optional if
using semisweetened)
4 ounces nuts -- ground or
finely chopped in grinder
How to Prepare:
Melt chocolate in Microwave
and stir, add butter and PB,
melt ans stir to combine.
Heat only util just melted.
Add cream and Splenda if
using. Grind nuts and stir
in.
Spread into large thin slab
on baking paper on a tray
and freeze for a couple of
hours. Cut into small
squares and store in bag or
box.. I get at least 40
squares less than 0.5g
each ! They are very rich so I
just find 1 or 2 a night are
enough to satisfy my sweet
craving. I eat them straight
from the freezer, they keep
their Îcrispâ that way.
Notes for UK dieters
(Sainsbury's Luxury
Continental Belgian Dark

Cool Cookies

Cool Cookies
Serves:10,10,8
CarbsPerServing:13g carbs total
Effort:Easy
Ingredients:
2 cups heavy whipping
cream1 serving sugar free
chocolate pudding
How to Prepare:
Whip whipping cream until
thick consistancy (sorta like
cool whip) blend in the
pudding mix drop on cookie
sheet by teaspoon, put in
freezer until frozen, then
store in a freezer bag
Makes about 50 "cookies"
NOTES : Carbs for pudding
not included in above total
due to unknown quantity -
adjust accordingly
Chocolate Praline Bar
Serves:8
CarbsPerServing:6g carbs total
Effort:Easy
Ingredients:
1 ounce unsweetened
baking chocolate -- or
semisweet
2 ounces Unsalted Butter
4 tablespoons Peanut
Butter1 tablespoon heavy cream
-- to taste, optional
Splenda to taste (optional if
using semisweetened)
4 ounces nuts -- ground or
finely chopped in grinder
How to Prepare:
Melt chocolate in Microwave
and stir, add butter and PB,
melt ans stir to combine.
Heat only util just melted.
Add cream and Splenda if
using. Grind nuts and stir
in.
Spread into large thin slab
on baking paper on a tray
and freeze for a couple of
hours. Cut into small
squares and store in bag or
box.. I get at least 40
squares less than 0.5g
each ! They are very rich so I
just find 1 or 2 a night are
enough to satisfy my sweet
craving. I eat them straight
from the freezer, they keep
their Îcrispâ that way.
Notes for UK dieters
(Sainsbury's Luxury
Continental Belgian Dark
has 24g for whole 100g
bar).
Waitroseâs only has 32g so
itâs not bad and I find I do
not need the Splenda with
it. Lindt 85% Excellence is
also good
NOTES : Counts for
Splenda not included in
totals.
CHOCOLATE CRUNCH BAR
Serves:1
CarbsPerServing:27 total recipe
Effort:Easy
Ingredients:
4 oz unsweetened chocolate
16 pks sugar twin
2 oz crushed pork rinds
How to Prepare:
melt chocolate in microwave
add sugartwin and microwave about 1 1/2 mins
add crushed pork rinds
pout into pan and let set up
cut into 1 inch squares
makes about 30 pieces

EGGS AND BREAKFAST

EGGS AND BREAKFAST
Coconut Breakfast Bars
Serves:8 generous portions
CarbsPerServing:Don't know
Prep Time:20 mins.
Effort:Easy
Ingredients:
4 large eggs
1 cup heavy cream
1 cup water
3 tsp. vanilla
2 scoops vanilla whey protein powder1 cup almond flour(grind almonds
in blender)
1 cup Splenda
1 cup unsweetened coconut
How to Prepare:
Place all ingredients into a large bowl. Stir until well combined.
Pour into a greased(I use Pam)9x13 casserole.
I sprinkle splenda sweentened coconut on top,also.
Bake for approx. 1 hour at 350 degrees until golden brown.
Yummy Yoghurt Muesli
Serves:1-2
CarbsPerServing:2g
Prep Time:3 minutes
Effort:Easy
Ingredients:
3 TBL spoons strawberry yoghurt1/3 cup of muesli
How to Prepare:
Put the muesli into a breakfast bowl and then scoop in the yoghurt
and mix it all around until evenly distributed, and wa-la!
Awesom Quiche Lorraine
Serves:12
CarbsPerServing:2g
Effort:Average
Ingredients:
2 tbs. butter
1/2 cup chopped yellow onion
1 cup sliced fresh button mushrooms
2 eggs
2 egg yolks
1 1/2 cups half-n-half
2 tbs. sour cream1/2 pound bacon, cooked crisp, drained & crumbled
1/4 pound (1 cup) shredded swiss cheese
1 tsp. Dijon mustard
1/2 tsp. coarse salt
1/4 tsp. freshly ground pepper
1/8 tsp. cayenne pepper
How to Prepare:
Preheat oven to 350 degrees F. Lightly coat a quiche pan or a 1 1/2
quart baking dish with a nonstick vegetable spray. Set aside.
Melt butter in a medium skillet over medium heat. Add the onion and
saute' for 3 min.,stirring occasionally. Add the mushrooms and cook
for 3 min. or until softened, stirring occasionally.
Set aside.
Combine the eggs,egg yolks,half-n-half and sour cream in a medium
bowl. whisk until well blended. Add the cooked onion mixture and the
rest of the ingredients and blend well. Pour the mixture into the
prepared pan. Bake for 40 to 45 minutes or until set in the center
and golden brown on top. Cool at least 10 minutes befor serving.

Broc-shroom Quiche

Broc-shroom Quiche
Serves:4 -6
CarbsPerServing:22 total
Prep Time:10 min
Effort:Easy
Ingredients:
1/2 cup diced onion
a cup of brocolli flowerets (cut up pretty small)
1 cup minced fresh mushrooms
1 tbsp olive oil5 eggs
10 oz Half&Half
1 and 1/2 cup shredded Swiss cheese
How to Prepare:
saute left column in olive oil, (place in pie pan or glass oven ware
sprayed with non stick spray - a 9x9 pyrex pan works real well and
its easy to serve.)
beat eggs and add half and half and the cheese
season to taste, Pour on top of veggies and bake @ 350 40 minutes.
Diced ham works well in this too.
Meat Lovers Quiche (EASY & CRUSTLESS)
Serves:6-8 people
CarbsPerServing:1-2 per slice
Prep Time:5 mins to make, 40 mins to cook
Effort:Easy
Ingredients:
5 eggs
1 cup heavy cream
1/4 tsp. salt
1/4 tsp. pepper
1/4 tsp. seasoning salt
dash of oregano4 turkery sausage links ( cut into pieces)
3 pieces of bacon ( cut into pieces)
1/4 cup mushrooms
1/4 cup of cheese ( your choice)
How to Prepare:
Mix eggs and heavy cream until blended. Add all ingredients except
cheese in the bowl. Pour mixture into pie pan ( I did spray mine
with PAM)Crumble cheese over top! Bake at 350 degrees for about 40
mins!
Scotch Eggs 2 die For
Serves:5
CarbsPerServing:2
Prep Time:40 mins
Effort:Easy
Ingredients:
1 tube of jimmy dean breakfast sausage (I like the HOT)
5 peeled dry hardboiled eggs
1/2 cup porkrind crushed to a powder1/2 cup shedded cheddar Cheese
1/4 cup chopped Jalepenos or mild bannana peppers (optional)
1 tsp Garlic powder
How to Prepare:
Mix all ingredients together liek you would for a meatloaf, take 2
clumps of the meat mixture and press them out flat and thin about
1/4 inch.. tke your hard boiled egg and place it between the 2
patties and seal the egg inside and roll it like a meatball and make
sure its sealed inside. Repeat with the rest of the eggs.. I find
this is enough meat for 5 Jumbo eggs you might be able to make 6 or
7 with smaller eggs.. place "meatballs" in a baking pan and bake at
350 for 30 mins.. They might split while baking but thats ok still
tastes the same.. store in the fridge for a nice grab and go
breakfast just microwave for 30 seconds to reheat! Also great topped
with a spoon of Salsa! Try em youll love em!
French Toastless
Serves:1
Prep Time:10 minutes
Effort:Easy
Ingredients:
2-3 eggs
2-3 Tablespoons heavy cream
dash salt2 dashes cinammon
1/2 teaspon vanilla
How to Prepare:
Blend or whisk well all the ingredients. Cook in a buttered skillet
on medium to medium-high heat (I like it to turn out to be kind of
dry) for 2-3 minutes each side. Serve with butter and/or low-carb
syrup and/or a sprinkling of Splenda.