Friday, November 14, 2008

Low Carb Main Meals Recipes

SEOUL CHICKEN

6-8 chicken thighs, skin on
5 tablespoons soy sauce
1/4 cup granular Splenda or equivalent liquid Splenda
1/4 teaspoon pepper
1/4 cup green onion, chopped
1 tablespoon garlic, minced
1 tablespoon sesame oil
5 tablespoons water
Xanthan gum, optional Place the chicken pieces in a gallon size ziploc bag. Mix the remaining ingredients, except the xanthan gum, in a small bowl. Pour the marinade into the bag with the chicken. Close the bag and knead gently to coat all of the chicken pieces. Place in a shallow pan, just in case the bag leaks. Put in the refrigerator and marinate at least 1 hour, turning the bag over occasionally. Dump the entire contents of the bag into a 9x13" glass baking pan. Arrange the thighs skin side up. Bake at 425º for 35-40 minutes until the meat is done. Remove the chicken from the baking pan to a serving platter and keep warm. Skim most of the fat off the juices remaining in the pan and pour into a small saucepan. Bring to a boil and lightly sprinkle the xanthan over the liquid while whisking briskly. Be careful not to let it get too thick. Stop before you think it's thick enough or you'll get glue. Serve the sauce over chicken. The unthickened pan juices can also be served over the chicken and are very tasty over Fried "Rice". Makes 6-8 servings
Can be frozen With granular Splenda:
Per 1/6 Recipe: 300 Calories; 21g Fat; 23g Protein; 3g Carbohydrate; trace Dietary Fiber; 3g Net Carbs
Per 1/8 Recipe: 225 Calories; 16g Fat; 17g Protein; 2g Carbohydrate; trace Dietary Fiber; 2g Net Carbs
With liquid Splenda:
Per 1/6 Recipe: 296 Calories; 21g Fat; 23g Protein; 2g Carbohydrate; trace Dietary Fiber; 2g Net Carbs
Per 1/8 Recipe: 222 Calories; 16g Fat; 17g Protein; 1.5g Carbohydrate; trace Dietary Fiber; 1.5g Net Carbs

Hamburger Cabbage Casserole
  • 1 lb lean ground beef
  • 1 small head cabbage
  • 1 can rotel tomatoes (you can use regular tomatoes)
  • shredded cheddar to taste
  1. brown the ground beef with spices preferred
  2. chop cabbage and add to beef until cooked down some
  3. throw in the can of rotel tomatoes
  4. after it's all cooked nicely throw in your cheddar to taste. the cheddar and juice from the rotel make a nice cheese sauce.

Mexican Pork chops
  • 1 teaspoon ground cumin
  • 1 teaspoon chili powder
  • 4 boneless pork chops
  • 1 tablespoon vegetable oil
  • 1 1/4 cups salsa
  • 1teaspoon baking cocoa
  • 1/8 tesapoon ground cinnamon
  • 2 tablespoons choppe cilantro
  • 1 green onion chopped

  1. Combine cumin and chili powder; rub over both sides of pork. In a large skillet brown pork chops in oil on both sides over medium heat.
  2. In a smallbowl, combine salsa, cocoa and cinnamon: pour over pork. Bring sauce to a boil. Reduce heat; simmer, uncovered, for 8-10 minutes or until meat is tender, turning once and stirring the sauce occasionally. Sprinkle with cilantro and green onion.
1 chop with 1/3 cup of sauce=213 calories, 10g fat, 4 carbs, 1 fiber, 22g protein

COUNTRY PORK RIBS
  • two packages Country style Pork Ribs
  • 8 oz can tomato sauce
  • 1/4 cup vinegar
  • 2 tbsp worcestershire
  • 1 tbsp dry mustard
  • 1/2 tsp chili powder
  • 2 tbsp splenda

Brown ribs in frying pan, then put in crockpot. Mix bbq sauce ingredients and pour over ribs. Cook on low 10 hours.

I added a little guar gum to the sauce to thicken a little, but it was pretty loose (but tasty). We got four servings of meat, with lots of sauce left over. Carbs are hard to determine since you don't actually consume a lot of the sauce. You can substitute any other bbq sauce. The meat just fell off the bones and was great!

Mayonnaise Baked Chicken
  • 6 Breasts or whatever parts are your favourite.
  • 1 Cup 0 Carb Mayonnaise
  • 1 Tablespoon Garlic
  • 1/4 Cup Parmesan Cheese
  • Salt & Pepper or whatever seasonings you like

Mix all above together in a separate bowl. Spread over chicken and bake at 375 degrees until done.

CHICKEN SYBIL
  • 1 tablespoon unsalted butter
  • 4 boneless, skinless chicken breasts, about ¼ pound each
  • Salt & pepper

  • OPTIONAL VARIATIONS
  • Handful of capers, sliced mushrooms, diced tomato, green onion, frozen peas, cooked bacon or your choice

  • SAUCE
  • ¼ cup chicken broth
  • ¼ cup cream or sour cream or fat-free half ‘n’ half
  • 2 tablespoons good mustard

  • OPTIONAL SAUCE INGREDIENTS
  • 2 tablespoons orange juice concentrate (my favorite) or maple syrup, marmalade, tomato paste, barbecue sauce or your choice

Melt the butter in a large skillet on MEDIUM HIGH. Between two sheets of waxed paper, pound the chicken breasts with a rolling pin until about a half-inch thick. Season one side, transfer to the skillet seasoned-side down (the meat should sizzle), then season the top side. Reduce the heat to MEDIUM, cook for 4 minutes on one side, then 3 – 4 minutes on the other side. Transfer to warm plates and cover with foil.

Add variation ingredients (if any) to skillet, stir 1 – 2 minutes until warm. Add sauce and optional sauce ingredients (if any) to hot skillet, stirring to incorporate bits of chicken left in pan. Let thicken slightly. Pour sauce over chicken. Serve and enjoy!

NUTRITION ESTIMATE Per Serving: 178 Cal (36% from Fat); 7g Tot Fat; 4g Sat Fat; 1g Carb; 0g Fiber; 82mg Cholesterol; Weight Watchers 4 points

Orange Chicken

  • 4-5 chicken breasts
  • 1 can diet orange soda
  • 1/3 cup soy sauce


Combine chicken, soda and soy in gallon freezer bag. Refrigerate overnight. Bake at 350 degrees for 1 to 1 1/2 hours. Basted it every now and then while it is cooking. I have also made this in the crock pot it has wonderful flavor.

CABBAGE AND HAMBURGER

Brown some ground beef, drained it, then stir-fried it with chopped cabbage. Cook it until the cabbage is tender then season to taste.

Makes about 8 servings

Per Serving: 215 Calories; 13g Fat; 20g Protein; 5g Carbohydrate; 2g Dietary Fiber; 3g Net Carbs

Zucchini Skillet Lasagna

  • 1 pound ground beef (0)
  • 1 clove garlic, minced
  • 1/2 cup yellow onion, diced (5.9)
  • 1 cup cottage cheese, creamed (4/.6)/3.4
  • 1 large egg (.6)
  • 1 tablespoon dried parsley(.2)
  • 1 tablespoon parmesan/romano cheese (0)
  • 1 tablespoon Italian seasoning (0)
  • 1 pound zucchini slices (12.53/5.18/7.35)
  • 8 ounces Bella Vita Low Carb Pasta Sauce (8)
  • 16 ounces shredded mozzarella cheese (8)

  1. Mix cottage cheese, egg, dried parsley flakes, 1 tablespoon dry Parmesean/Romano cheese mixture
  2. Slice 1 pound zucchini in 1/8" slices.
  3. In large skillet cook ground beef and onion till all pink in meat is gone and onion is clear. Add 1 clove minced garlic, stir in Hunt's tomato sauce. Heat through.
  4. Place zucchini slices over ground meat mixture. Cover zucchini slices with cottage cheese mixture.
  5. Cover and cook on medium heat till zucchini is fork tender and most of liquid is cooked off. About 45 minutes. It may be necessary to cook for a while without lid.
  6. Turn off heat and cover with shredded mozzarella cheese. Cover a few minutes till cheese is melted.

Per Serving (excluding unknown items):

314 Calories; 21g Fat (59.9% calories from fat); 24g Protein; 7g Carbohydrate; 2g Dietary Fiber; 105mg Cholesterol; 716mg Sodium.

Chicken Cordon Bleu

4 servings

  • 4 boneless skinless chicken breasts
  • 8 slices of ham; thin
  • 4 oz Bleu Cheese (or Swiss if you prefer)
  • 1 Tablespoon melted butter
  • 1 Large egg; beaten
  • 3/4 cup Parmesan cheese

1 Pound chicken breasts to about 1/3" thick. Place ham on breast then 1/2 oz of bleu or swiss cheese. Roll up; securing with a toothpick. Dip each breast-roll into a mixture of the melted butter and beaten egg. Roll in Parmesan cheese and place in buttered baking dish. Bake at 350ºF for 30 to 35 minutes or until browned and tender.

Carbs: Less than 1 gram per serving.

Poor Man's Cordon Bleu

* 8 oz. pkg. cream cheese, softened
* 4 green onions, minced
* garlic powder to taste
* 6 boneless skinless chicken breasts
* 12 bacon strips

combine cream cheese, onions and garlic powder together. Set aside. Flatten
chicken breasts using a rolling pin; spread cream cheese mixture down the
center of each chicken breast. Fold chicken in half. Wrap 2 bacon strips around each
chicken breast. Secure with toothpicks. arrange in an ungreased 13 x 9"
baking pan; bake at 350 for one hour. Makes 6 servings

Atkins Fajitas

Ingredients:

* 1 pound flank steak, top sirloin steak, or skirt steak
* 1/4 teaspoon kosher salt
* 1/2 teaspoon chili powder
* 1/4 teaspoon freshly ground pepper
* 1/4 teaspoon ground cumin
* 1/4 teaspoon garlic powder
* 1/4 teaspoon onion powder
* 2 tablespoons fresh lime juice (1/2 lime)
* 1 tablespoon butter
* 1 leek, white and light-green parts only, cleaned and cut into strips (1 1/4 cups)
* 8 (8-inch) Atkins Bakery\xc2\x99 Tortillas Wrap
* 3 ounces jicama, peeled and cut into thin strips (1 cup)
* 1 cup shredded cabbage
* 1 cup coarsely chopped fresh cilantro leaves
* 1/2 cup PageLink(Verdemole) (optional)
* 1/4 cup low-carb green taco sauce (such as LaVictoria)
* 1/4 cup sour cream
* 2 limes, cut into wedges

Directions:

1. Place steak in a large container. In a small bowl, combine chili powder, salt, pepper, cumin, garlic powder and onion powder. Rub thoroughly over both sides of steak.Sprinkle lime juice over top, cover and marinate in the refrigerator 1 1/2 hours.
2. Meanwhile, in a medium skillet, melt butter over medium heat. Add leeks, and cook, stirring occasionally, until wilted but not brown, 6 to 8 minutes. Remove from heat; set aside.
3. Preheat grill or broiler*.
4. Remove steak from refrigerator, and let stand at room temperature 1/2 hour before grilling. Grill steak: for medium-rare, until an instant-read meat thermometer registers 130F when inserted into thickest part of steak, 3 to 4 minutes per side; for medium, until an instant-read meat thermometer registers 150F when inserted into thickest part of steak, 4 to 5 minutes per side; for well-done, until an instant-read meat thermometer registers 160F when inserted into thickest part of steak, 5 to 6 minutes per side. Transfer to a platter, and let stand while preparing tortillas.
5. Place tortillas on grill or in a lightly oiled, heated skillet, and cook 15 seconds per side. Wrap in aluminum foil to keep warm.
6. With a sharp knife, thinly slice meat across the grain. Arrange on a serving platter, and surround with leeks, jicama, cabbage and cilantro. Add taco sauce, sour cream and limes on the side.
7. To serve, let everyone make their own fajita as theyd like. Add 1 tablespoon Verdemole to each, if using (dont forget to add in the extra carbs!). Roll up, and enjoy.

Nutritional Information Per Serving:
Net Carbs: 17.5 grams
Fiber: 10.5 grams
Protein: 18.0 grams
Fat: 9.5 grams
Calories: 401
Makes: 4 servings

Asian Pork

* 1 lb Boneless Pork
* 2 T Olive Oil
* 1 T Sesame Oil
* 1 T Soy Sauce
* 1 t Ground Ginger
* 1 t Onion Powder
* 1 t Garlic Powder
* 1 ds Salt
* 1 ds Pepper

Cut pork into 1 inch cubes. Mix all ingredients in a bowl. Place in fridge to marinate at least 15 minutes. Saute over medium heat until browned on all sides.

Pork Chops in Mushroom Gravy

* 4 Pork Chops
* 1 cn Cream of Mushroom Soup
* 1 c Water
* 1 Onion
* 1 c Mushrooms
* 1 ds Salt
* 1 ds Pepper

Place pork chops in bottom of 9" x 13" baking pan. Cut onion into thin slices and arrange in the pan all over the chops. Add mushrooms (if desired) and salt & pepper to taste. In small mixing bowl, add the mushroom soup and use the cup of water to rinse out the soup can and add this to the soup in the bowl. Wisk or stir the soup and water mixture for a few seconds until combined. Pour this over the chops and onions. Bake at 400 degrees for approximately 50 minutes until chops are no longer pink and top is lightly browned. Serve with the onion (and mushrooms), but not with the extra gravy unless you can spare a few extra carbs.

Cheesy Chili Pork Chops

* 4 Boneless Pork Chops
* 1 pn Salt
* 1 ds Pepper
* 1⁄2 cn Chopped Green Chiles
* 1 T Cumin
* 4 oz Cream Cheese
* 1⁄2 Shredded Cheddar Cheese
* 1⁄3 c Salsa

Season chops with salt&pepper, saute in oil 'til nearly done. Combine salsa, chilies and cumin in a bowl.Pour salsa over chops. stir into juices, simmer for about 10 min.Combine cream cheese and cheddar cheese.Top pork chops with cheese mixture. Chops are done when cheese mixture melts. Make sure to top with salsa that is on the bottom of the pan.

Tasty Country-Style Pork Ribs

* 1 pk Pork Ribs
* 1 ds Salt
* 1 ds Pepper
* 1 ds Garlic

Sprinkle the above seasonings to your liking onto the ribs and wrap them fairly tightly in foil. Place in a 9x12 baking dish and bake at 375 degrees for about an hour. Then, transfer ribs to an outdoor gas grill and cook for about 6 minutes on each side. (During cooking, I closed the grill lid, but used something to keep it propped it open about 1" or so for better temperature control.) When they are as brown as you'd like, remove from heat and serve plain or with low-carb BBQ or steak sauce

Serve these with a wonderful low-carb version of restaurant-style coleslaw.

BBQ Pork Ribs


* 4 lb Pork Ribs
* 8 oz Tomato Sauce
* 1 T Red Wine Vinegar
* 1 T Soy Sauce
* 1 T Sugar Substitute
* 1⁄8 t Hot Sauce

Put ribs in a large pot, and simmer gently for about 1 hour. Remove. prepare the above sauce by adding all ingredients to a small pot, and simmer for 10 minutes.. You could add a thickener if you wished, but I didnt' find it neccessary.. Place ribs in a large pan or container and bake in a 375 degree oven for 45 minutes... Remove and cover with the sauce... Return to oven for another 15-20 minutes...

The whole 4 lbs of ribs have only the carbs in the can of Tomato sauce.. Hunts is a total of 8 carbs. The soy sauce I used had no carbs. This dish can be made to your taste according to how much hot sauce or soy sauce you wish in it. Red wine is optional.

Country Ribs with Sauerkraut

* 10 Pork Ribs
* 1 pk Sauerkraut

Liberally spray a 9x12 casserole (I always use glass) with Pam or other cooking spray. Dump sauerkraut into the casserole, sprinkle with some caraway seeds if you wish, then lay ribs on top of the kraut. Bake at 350° for 45 to 60 minutes, until ribs are cooked through. We got two nights of dinners for two hearty eaters out of this; the first night I served the ribs whole. When preparing the leftovers for the fridge, I cut the meat up (removing the fat and bone) and put it all with the kraut.
There are only 2.5 net grams of carbs in a whole CUP of cooked sauerkraut and lots of fiber. Chow down!

Mushrooms with Mexican Sausage

* 1 pk chorizo
* 1 c Shredded Cheese
* 1 c Mushrooms

Cook your chorizo on the stovetop...when cooked thoroughly, add sliced fresh mushrooms. Saute mushrooms for a few minutes. When it appears to be done, add shredded cheese on top, turn off heat and cover for 3-5 minutes until cheese is melted. This is a delicious appetizer or meal.

Chorizo varies in carbs, so check the package. Shredded cheese per cup = 4 grams, mushrooms per cup = 3 grams. Hope you enjoy!

Stuffed Pork Roast

* 1 Pork Roast
* 1 cn chicken broth
* 1⁄2 c fresh mushrooms
* 1 cn spinach
* 3 italian sausage links
* 1 bn crumbled blue cheese

Crumble and cook Italian sausage. Add drained, chopped canned spinach. Add sauted mushroom and crumbled blue cheese. Stuff the roast and bake. Use the can of chicken broth to add to the water for extra flavor in basting. Yummy!

Personal Pan Pizza!

* 1⁄2 c mozzarella cheese
* 20 sli pepperoni
* 1 c Pizza Sauce
* 1⁄2 t Garlic Powder
* 1⁄2 t Oregano
* 1⁄2 t Onion Powder

Suggested toppings:

* Olives
* Mushrooms
* Sliced Jalopeno peppers
* Green peppers

Line the bottom a pan (sprayed with Pam) with pepperoni...Heat this thoroughly...Sprinkle on mozzarella, sauce, and seasonings...Heat this until the cheese melts to the bottom of the pan and browns...Slide your pizza onto a plate and ENJOY!!!

Pizza Meat Loaf


* 2 c hamburger
* 1 1⁄2 c crushed porked rinds
* 2 Eggs
* 1 chopped green pepper
* 1 cn Pasta Sauce
* 1 c shredded mozzerella

1. Use the spiciest pork rinds you can find. Preheat oven to 350 degrees F. In a large bowl combine all ingredients except 1/2 cup Sauce and 1/2 cup cheese.
2. In a 9x13 baking dish, shape into loaf. Top with remaining Sauce.
3. Bake uncovered for 1 hour. Sprinkle top with remaining 1/2 cup cheese. Bake an additional 10 minutes. Let it stand for 10 minutes before serving.

Pizza Casserole


* 1 pk lc pizza crust
* 16 oz lc pizza sauce
* 1 c cheese
* 16 oz sausage

Add other meats desired and any extras you like on pizza.

Start with sausage. Fry sausage in pan. Pre-heat oven 350 degrees. Put sausage in strainer, and push with paper towels to remove grease. Spread sausage in baking pan at least 3 inches tall. Layer your cheese, sauce, other meats, extras. Layer twice if possible. Spread crust over the top evenly. Bake until crust is finished.

Pepperoni Pizza


* 1 1⁄2 oz Grated Mozarella Cheese
* 1 1⁄2 T Grated Parmesan Cheese
* 2 sliced black olives
* 1 ds crushed red pepper
* 12 sli pepperoni

Lay a paper towel on a microwave safe plate and spread pepperoni slices in slightly overlapped fashion. Sprinkle with mozzarella and parmesan cheese and olive slices. Microwave for one minute or until cheese is melted and bubbly. Sprinkle with red pepper to taste.

Placing the pepperoni on the paper towel removes most of the oil, resulting in a crispy, satisfying snack with only 1-2 carbs.

Chicken crust pizza


* 1 chicken breast
* 1⁄4 c lc pizza sauce
* 1⁄4 c Shredded Cheese

Once the chicken has been pounded as thin as possible without breaking, place in a pie plate and top with a thin layer of cheese. Bake just long enough to melt the cheese - it binds the chicken. Then add desired toppings and bake.
Creamy Chicken Mexicana

* 4 boneless chicken breasts
* 4 oz Cream Cheese
* 2 1⁄2 T Olive Oil
* 1 t cayene pepper
* 1 ds Garlic Powder
* 1 t Sea Salt
* 1 cn rotel with green chilies

1. Cut cream cheese into slices or cubes(for easier melting)
2. Garnishes, optional:
grated cheddar
sour cream
salsa
3. Wash and pat dry chicken breasts. Sprinkle both sides of chicken with seasonings. Put oil in non stick skillet and cook chicken, covered with lid, on med-high on each side for 10-12 minutes, or until juices run clear.
4. Decrease heat to low-med, and add Rotel and allow chicken to simmer, covered for another 8-10 minutes. Add neufchatel or cream cheese, and stir until cheese is melted. Continue to simmer on low and watch carefully as it thickens, about another 5 minutes or so.
5. To serve, place equal amounts of creamy rotel sauce over each chicken breast.
Makes 4 servings. Top with garnishes if desired; just add carbs accordingly.
6. Total Carbs in recipe=12.0 without garnishes.

Crock Pot Enchilada

* 7 la tortilla factory tortillas
* 2 cn eden black soy beans
* 1 lb diced cooked chicken
* 7 sli pepperjack cheese
* 14 T Salsa
* 1⁄2 c chopped green onion
* 2 diced jalepeno peppers

1. Can use other "hot" pepper in place of jalepeno.
2. Make three long aluminum foil strips and place in crock pot like the spokes of a wheel. This will allow you to remove the dish from the crock pot when finished.
3. Layer the above ingredients as follows: 1 tortilla, 2 Tbsp salsa, 1/4 cup beans, 2-3 ounces of chicken, a sprinkle of green onion, a sprinkle of peppers, and one slice of cheese. Repeat until all ingredients are used.
4. Cook on low for 8-10 hours.
5. carb count for the entire recipe at 45 grams (not including fiber). This will depend on the salsa, tortillas (if not La Tortilla), and cheese used. You can serve with a little bit of sour cream. Don't forget to add those carbs. Easily 8 servings.

Taco Stuffed Squash

* 1 lb Ground Beef
* 1⁄2 pk Taco Seasoning
* 8 Yellow Squash
* 1 c Grated Cheddar Cheese

1. Cut squash in half lengthwise. Hollow out center by removing seeds. Salt and pepper halves. Place in a greased casserole dish with cut side up.
2. Brown beef with dry taco seasoning. Drain beef then spoon into squash shells.
3. Bake 25 minutes at 350. Top with cheese and bake app. 10 more minutes

Beef & Cabbage

* 1⁄2 lb Bacon
* 1 lb Lean Ground Beef
* 1⁄2 Onion
* 1⁄2 Green Pepper
* 3 c Shredded Cabbage
* 3⁄4 Water
* 2 t Garlic Salt
* 2 t Caraway Seed
* 1 t Oregano
* 2 T Worcestershire Sauce
* 2 c Shredded Cheese
* 1 cn Rotel Diced Tomatoes

Dice onion and green pepper. Slice bacon crosswise into ½” strips. Fry in large skillet until crisp. Remove to mixing bowl with slotted spoon. Add beef, onion & green pepper to bacon grease and sauté until beef is browned. Drain well and return bacon to skillet along with all remaining ingredients except cheese. Stir well, bring liquid to boil then simmer uncovered for 20 minutes stirring occasionally. Scatter cheese on top, cover, turn off and let cheese melt about five minutes.
Use the rotal tomato can to measure the 3/4 cup of water.

Italian Meatball Bake

* 1 lb Lean Ground Beef
* 1 T Olive Oil
* 1 t Minced Fresh Garlic
* 1 Egg
* 2 T Grated Parmesan Cheese
* 1 T Dijon Mustard
* 1⁄4 t Sea Salt
* 1⁄2 t Black Pepper
* 1⁄4 c Chopped White Onions
* 1 t Ground Oregano
* 1 1⁄2 c Ragu Light Tomato Basil Sauce
* 4 oz Grated Mozarella Cheese

1. Preheat oven to 350 degrees. Heat oil in a non stick skillet. Cook onion and garlic until onion is translucent, about 5 minutes. Remove from heat and let cool. In a large bowl, combine all other ingredients except for sauce and cheese. Spray a medium casserole oven proof dish with olive oil spray.
2. Shape meat into 12 meatballs, about golf ball size. Place in baking dish and bake at 350 for 20 minutes.
3. I usually spoon out about half of the meat drippings after the meatballs bake the first 20 minutes.
4. While meat is baking, measure out 1 ½ C sauce from jar; cap and place jar of unused sauce in fridge. It will stay good for up to 7-10 days, for the next time you want to make meatballs or whatever else you want to use it for. Add to sauce, 1 drop liquid splenda ,or 1 pkt of splenda, a dash of garlic salt, and ½ tsp. Italian herbs.
Stir well. Pour over meatballs after the initial 20 minutes, top with cheese and return to oven and bake at 350 for an additional 10-12 minutes. Remove from oven and let stand for 5 minutes before serving.

* Try meatballs over zucchini noodles.
* Take a med size zucchini, wash and cut off ends. Take a vegetable peeler, and peel the zucch in strips, rotating with each stroke. Pile the "noodles" on a paper plate, and microwave for 2-2.5 minutes on high.
* Carefully press between paper towels(will be hot); toss with some butter and salt and pepper.
Top with meatballs and sauce.
* A 6oz medium size zucchini has approx 5 net carbs, so total carbs with the zucchini noodles and 4 meatballs with sauce is 13 carbs.

Best Pizza Burgers In Town!

* 1 lb Ground Beef
* 1 lb Pork Sausage
* 15 oz Pizza Sauce
* 1 Sliced Onion
* 8 Mozzarella Cheese Slices
* 1⁄3 c Parmesan Cheese

Combine the beef and sausage; mix well. Shape into 8 patties. Place in a skillet or on an inside grill and cook over medium heat for approx. 4 minutes or each side. Remove the patties and drain off pan drippings. Return patties to pan and add pizza sauce. Sprinkle with parmesan cheese, and top with onion. Cover and simmer for 10 minutes. Remove from heat and top each patty with mozzarella. Cover and let sit until cheese melts

Chops with Mustard Cream Gravy

* 4 chops
* 1 ds Olive Oil
* 1 Onion
* 5 T Dijon Mustard
* 2 T italian dressing
* 1⁄2 c heavy cream

1. What I do is brown the chops on both sides in a little olive oil and remove from the skillet. Add 1 medium onion, sliced, and saute the onion until soft. Push the onions to the side of the pan and return the chops to the pan.
2. Spoon a mixture of 3 Tbls Dijon mustard and 2 Tbls l/c Italian salad dressing on top of the chops and the onion.
3. Cover and reduce the heat to low-medium and cook until the chops are done. Depending on the thickness of the chops, it usually takes 15-25 minutes.
4. Remove the chops and onion from the skillet and stir in 2 Tbls Dijon mustard to the pan liquid, then add 1/2 cup heavy cream and bring to a boil.
5. Reduce heat, return the chops and onion to the gravy and heat until ready to serve.


Stuffed Chicken Breast

* 4 Chicken Breasts
* 1 ds red onion
* 1 ds Mushrooms
* 1 ds shredded spinach
* 1 ds crumbled feta
* 1⁄8 c Melted Butter

1. Slice chicken breast 3/4 to make pocket; finely dice onion, mushrooms, and finely shred spinach.
2. Sautee onion and mushrooms; add spinach, spices and feta. Mix well. Add oregeno, thyme, garlic, salt and pepper to taste. Spoon about 1 tbsp of mixture into each chicken pocket, close.
3. Add some of the same spices to melted butter and brush over chicken.
4. Cook on 350 degrees for about 30 mins or until internal temp is at least 170F; turn onto broil for 5 mins to crisp up top of chicken...ENJOY!!

Salsa Chicken Salad

* 2 c chicken
* 1⁄2 c Shredded Cheese
* 1⁄2 c green onion
* 1⁄3 c Mayonaise

Cook Chicken. Chop onions. Choose any type of cheese. Mix all ingredients; cover and refrigerate until chilled.

6 servings= 1/2 cup each; *If making a wrap, adjust carbs accordingly for the tortilla and any "extras" you add.*
Carbs: 2
Net Carbs: 2

Parmesan Garlic Chicken

* 1⁄2 c Grated Parmesan Cheese
* 1 pk good seasons italian dressing mix
* 6 boneless chicken halves
* 1⁄2 t Garlic Powder

1. Mix cheese, garlic powder, and salad dressing mix.
2. Mositen chicken with water and coat with mixture of the cheese,garlic and salad dressing mix.
3. Place in shallow baking dish. Bake at 400 degrees for 20 to 25 minutes or untill chicken is cooked through.
4. Very quick and easy. I added shredded parmesan cheese on top, after the chicken was cooked for a cheesey taste.

Calories: 230
Carbs: 2
Net Carbs:2
Protein: 37
Fat: 7
Saturated Fat: 3

Best Chicken in the World!!

* 6 - 8 chicken tenders
* 16 oz Sour Cream
* 8 oz Cream Cheese
* 3 T Butter
* 1 ds seasoning

* Place 1 tsp. of butter in a skillet and saute your chicken until completely done.
* Add 2 additional tsp. of butter along with cream cheese and sour cream... allow the cream cheese to melt
* Cover and cook until thick (like alfrado sauce but better!!!)
* let stand for 5 min. then serve
* (Goes really well with a tossed green salad!)

Nutritional information, per serving.
Carbs: 4.5
Net Carbs: 4.5

Creamy Chicken Entree

* 4 Chicken Breasts
* 8 sli swiss cheese
* 4 sli ham
* 4 c Broccoli
* 1 cn cream of chicken

1. Pre heat oven at 350 while you do the rest of preping.
2. Fillet your chicken breast and trim off that white cartlidge. Season as you like.
3. Put cream of what ever in sauce pan amd add a 1/4 cup of water to thin.
4. Put chicken in 350 degree oven for 15-20 mins. (until it's done)
5. Start steaming your broccoli
6. when chicken is cooked take out of oven
7. place slice of ham on each half then a slice of cheese
8. place other half on top then top with last slice of cheese
9. return it to the oven till cheese is melted.
10. To serve: Place broccoli on plate as a bed for the chicken and place chicken on broccoli and cover with your creamy sauce.


Nutritional information, per serving.
Carbs: 11
Net Carbs: 11

Creamy Chicken Mexicana

* 4 boneless chicken breasts
* 4 oz Cream Cheese
* 2 1⁄2 T Olive Oil
* 1 t cayene pepper
* 1 ds Garlic Powder
* 1 t Sea Salt
* 1 cn rotel with green chilies

1. Cut cream cheese into slices or cubes(for easier melting)
2. Garnishes, optional: grated cheddar, sour cream, salsa
3. Wash and pat dry chicken breasts. Sprinkle both sides of chicken with seasonings. Put oil in non stick skillet and cook chicken, covered with lid, on med-high on each side for 10-12 minutes, or until juices run clear.
4. Decrease heat to low-med, and add Rotel and allow chicken to simmer, covered for another 8-10 minutes. Add neufchatel or cream cheese, and stir until cheese is melted. Continue to simmer on low and watch carefully as it thickens, about another 5 minutes or so.
5. To serve, place equal amounts of creamy rotel sauce over each chicken breast.
6. Makes 4 servings. Top with garnishes if desired; just add carbs accordingly.

Total Carbs in recipe=12.0 without garnishes.

Stewed Chicken

* 1 pk cut up chicken w/skin
* 1 cn rotel with green chilies
* 2 large onions
* 1 ds salt & pepper
* 1 ds Garlic Powder

For the onions, Vidalia if you have them.**

Season chicken (both sides) with salt, pepper and garlic powder (We use a lot of garlic powder.).

Saute chicken in pan. You do not need to add oil for there is plenty of fat from the thighs, back, etc. of the chicken. After the chicken is lightly browned, remove the chicken to another pan. Pour out 1/2 of the grease. Now saute your sliced onions in the grease until lightly browned. Add all the juice from the Rotel tomatoes & chilies and 3/4 of the can of the tomatoes to the onions. Cook some more. Now add the chicken, cover and cook until tender (about 45 minutes). This is delicious.

** Note: Carb count is net for 2 large onions. Vidalias are larger than most large onions and sweeter, so carb count is likely to be higher. (editor)

Nutritional information, per serving.
Carbs: 8
Net Carbs: 8

Chicken Casserole

* 8 chicken pieces
* 1⁄2 t Ground Ginger
* 1⁄2 t chili powder
* 3 T butter or lard
* 16 oz tomatoes
* 1 large onion
* 4 oz sliced mushrooms
* 1 clv Garlic
* 1 1⁄2 t Salt
* 1⁄2 c heavy cream
* 2 t paprika

Pinse the chicken parts and pat dry. Melt the butter or lard in a skillet. Brown the chicken on all sides. Place the chicken in the crockpot. Combine all the other ingredients except the cream together. Mix well. Pour over the chicken. Cook on Low for 8 to 10 hours. Stir in the heavy cream just before serving.

Total Carbs for whole dish is 35 grams.
Nutritional information, per serving.
Carbs: 8.75
Net Carbs: 8.75

Greek Style Chicken


* 6 chicken pieces
* 3⁄4 c Olive Oil
* 2 T oregeno
* 1 lemon's juice
* 1 ds salt and pepper

Use legs or breast for the chicken pieces. Pour olive oil over chicken in a baking dish. Add the olive oil, oregano, a lot of salt & pepper & rub into chicken. Bake covered for 1 hour. Then Bake uncovered for 30-45 minutes turning chicken every time it browns on one side.

Nutritional information, per serving.
Carbs: 1
Net Carbs: 1

Chicken & Broccolli Alfredo/Stroganoff Kinda-Sorta

* 1⁄4 c Butter
* 1⁄3 c Olive Oil
* 1 1⁄2 lb chicken breast tenders
* 1⁄2 Onion
* 2 clv minced garlic
* 1 ds salt and pepper
* 10 oz frozen broccoli
* 1 1⁄4 c heavy cream
* 1⁄2 c Parmesan Cheese
* 1 ds xanthan gum
* 1 ds parsley


Saute the chicken in the butter and olive oil over medium heat in a large skillet. Add onion and garlic while sauteing and season with salt and pepper. (This will be an extremely aromatic process! The family will come and poke their noses around). Put the broccoli in a covered dish and microwave until tender (but don't over do it!). Add broccoli to chicken after the chicken is done. Mix the cream and parm in a cup, them pour into the chicken broccolli mixture. Mix over medium low heat until the butter/olive oil is incorporated. Let it some back to a boil and simmer for a minute or two. If not thickening up much, add xantham gum (see below). When nice and thick, sprinkle with parsley flakes and serve. Freakin' rocks!

Info for whole dish: Calories - 3405, Carbs - 24, Fiber - 6, ECC - 18. Serves 3 to 4 with decent portions.
Nutritional information, per serving.
Calories: 851.25
Carbs: 6
Fiber: 1.5
Net Carbs: 4.5

Creamy Garlic Chicken


* 4 Chicken Breasts
* 2 diced red peppers
* 2 T diced garlic
* 1 T chives
* 1⁄2 pt heavy cream
* 8 oz mozzarella cheese

1. Can use 1/2- 3/4 pint heavy cream
2. Place chicken rep peppers garlic and chives in casserole dish. Pour heavy cream over chicken. Cook 30-35 minutes at 350 degrees.
3. Remove casserole dish and spread mozzerella over top of chicken mixture and bake additional 15 minutes or until cheese is slightly brown-serve!

Serves 4- 7.4 carbs. or 8.2 carbs.per serving depending on usage of heavy cream!

Parm Crusted Chicken Breast

* 1 chicken breast
* 1 drp Butter
* 2 Eggs
* 1 ds Grated Parmesan Cheese
* 4 oz chopped frozen spinach
* 4 oz chopped onions
* 1 oz mozzerella cheese


Pound Chicken breast, dip in beaten egg mixture, then dip in grated parm cheese, saute in frying pan on med heat. in seperate pan, melt butter,add chopped garlic and onion,let cook till golden, add frozen spinach. back to the chicken, keep flipping often.
Combine when done cooking.

Count depends on amount of onions added
4 ounces onions chopped = 10 carbs
frozen box of spinach = 12 carbs/9 fiber
Mozz cheese = 1 carb per ounce of cheese

Bacon, Chicken

* 16 oz frozen cauliflower
* 12 oz bacon bits
* 4 chopped green onions
* 13 oz canned chicken
* 1⁄2 c heavy cream
* 3 T Butter
* 1 T Garlic Salt
* 1 T nutmeg
* 1⁄2 c Grated Parmesan Cheese

Dice cauliflower into "hash brown" sized pieces and set aside. Cut bacon crossways in 1 inch pieces saute until almost crisp. Add onion and continue simmering a few minutes. Add chicken. Heat through. Place in bowl with slotted spoon reserving a tablespoon of bacon drippings in skillet.

Add cream to bacon drippings and simmer slowly a few minutes. Cream will thicken slightly. Do not allow to boil. Add parmesan cheese and garlic salt and stir until well blended. Add chicken - bacon mixture back to pan. Add butter and stir until well blended. Add cauliflower, tossing until well coated with sauce. Scatter nutmeg over dish, turn off heat and cover for five minutes or so to blend flavors.

Nutritional information, per serving.
Carbs: 5
Net Carbs: 5

Coconut Chicken Curry

* 1 cn unsweetened coconut milk
* 1 1⁄2 lb cubed chicken breast
* 2 T curry powder
* 1⁄4 c chopped mint or coriander

1. In a bowl, whisk together coconut milk, curry powder and a salt to taste. Heat a pan on medium heat and pour the coconut milk mixture in. Add the chicken cubes to the mixture and cook.
2. You will have to stir this mixture often so the coconut milk doesnt split. Be sure to cook this on a medium - low flame until the chicken in done - about 25 minutes. Serve hot garnished with the mint or coriander. Note - this gravy is also delicious with salmon or shrimp.

Nutritional information, per serving.
Carbs: 3
Net Carbs: 3

Chicken Dijon

* 4 skinless, boneless chicken breasts
* 3 T Butter
* 2 T all purpose flour
* 1 c chicken broth
* 1⁄2 c half and half
* 2 T Dijon Mustard

1. In a large skillet, brown chicken in butter for about 15-20 minutes or until cooked through and juices run clear. Remove from skillet and place on a warm oven-proof platter.
2. Preheat oven to 150 degrees.
3. Stir flour into skillet drippings. Add broth and deglaze skillet by stirring vigorously until flour is somewhat dissolved and liquid has the consistency of a sauce. Add cream.
4. Simmer, stirring, over moderate heat for about 10 minutes until sauce is a little thick. Stir in mustard and heat through. Pour mustard over chicken breasts.

Put platter in warm preheated oven for about 10-15 minutes, then serve.
Notes

Nutritional information, per serving.
Calories: 277
Carbs: 5.4
Fiber: 0.2
Net Carbs: 5.2
Protein: 29.7
Fat: 14.8
Saturated Fat: 0

Busy Day Chicken Dinner

* 2 c frozen chopped broccoli
* 2 skinless, boneless chicken breasts
* 1⁄2 c ragu parmesan/mozzerella sauce
* 1 ds grated paremesan cheese
* 1 ds sat and pepper

Preheat oven to 350 F.

Butter a 9"x9" square pan. On the bottom of the pan, place frozen broccoli pieces. On top of the vegetables, place 2 skinless, boneless chicken breasts (you can use the quick frozen kind). Pour 1/2 cup of Ragu Parmesan/Mozzarella sauce and sprinkle grated parmesan cheese, salt and pepper to taste.

Cover with foil and bake 35-45 minutes, depending on size of chicken breast. This recipe serves 2, with about 4 net carbs for each serving.

Spaghetti Squash Chicken Alfredo

* 4 boneless chicken breasts
* 1⁄2 stk Butter
* 1 c heavy cream
* 1 c muenster cheese
* 1⁄2 c grated paremesan cheese
* 4 lb spagetti squash

1. Use skinless, boneless chicken breasts,cubed.
2. Cook squash according to your preference. Lift out with fork into bowl. Skillet fry chicken in butter. In saucepan heat heavy cream until very hot, not boiling, stir in cheeses. Continue to stir until melted. If too thick add more cream. Stir all together in saucepan until well coated.

Nutritional information, per serving.
Carbs: 10
Net Carbs: 10

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**NOTE TO MY FRIENDS**
Come on in for a nice cup of coffee and a chat about my weight loss journey as well as all the healthy recipes I have found, including WW points and/or nutritional information if available. I am eating a vegetarian diet and concentrating on getting healthy and hopefully weight loss will follow. Thank to all my readers for their ongoing support.