Saturday, January 31, 2009


  • 4 Servings
  • 1 pound boneless chicken
  • 1/2 cup crumbled feta cheese (3 grams of carbs)
  • 1/2 tsp dried oregano (0.5 grams of carbs)
  • 1 tbsp lemon juice (1.3 grams of carbs)
  • 1 tbsp oil
  • salt and pepper to taste
  • 1 cup chicken broth
  • 1/2 cup tomato diced (5.8 grams of carbs)
  • 1 cup fresh spinach (2.4 grams of carbs)

Flatten chicken. Combine feta, lemon juice and oregano. Spread over chicken. Fold chicken to enclose filling; secure with a toothpick. Heat oil in a skillet until hot. Add chicken and cook until golden brown. Mix chicken broth, tomato and spinach. Add to skillet, heat to boiling. Reduce heat to low; cover and simmer 8-10 minutes. Serve.

Carb Count: Recipe Total 13 grams of carbs, Carbohydrates Per Serving: 3.2 grams of carbs

Cubed Burrito Beef

  • 3 lbs. beef cut into bite size cubes (chuck roast, london broil, etc.)
  • 1 packet taco seasoning
  • 1 packet onion soup mix
  • 1 cup water
  • 1 packet brown gravy mix
Put the beef in the crock pot. Mix the taco seasoning and soup with the water and pour over the beef. Turn the crock pot to low and cook for 8 hours, stirring on occasion.

With a slotted spoon, remove the meat, leaving the juices in the crock pot. Add the gravy mix to the juices and stir. (you can turn the temp. up to high for a few minutes to help the sauce thicken) Return the meat to the crock pot.

Serve with lc chips or tortillas, cheese, etc.

Friday, January 30, 2009

crockpot pizza soup

  • 1 to 1 1/2 lb Italian Sausage browned and crumbled
  • 1/4 lb sliced pepperoni
  • 1 Bell Pepper
  • 1 med Onion chopped and sauted
  • 2 cans beef broth (I use lo salt broth)1
  • 30 oz. can crushed tomatoes
  • oregano, basil, garlic powder, black pepper
  • topping parmesean and shredded mozzarella
  1. All you need to do is saute the onion then brown the sausage add all ingredients to the crock pot.
  2. I usually cook it on high for three hours then on low for three hours.
  3. At the end I add some parmesean cheese and stir. Serve in individual soup bowls and top with a generous amount of shredded mozzarella. DELISH
I also make individual tupperware containers and toss them in the fridge it stays good for a few days then I just warm it in the microwave.

Ham Filled Zucchini Gratin

  • 3 pounds zucchini. Sliced about 1/4 inch thick
  • 3 Cups finely chopped ham (about 1 pound)
  • 1 large egg
  • 1 tablespoon butter
  • 3/4 teaspoon salt
  • 1/8 teaspoon ground cloves
  • 1/l8 teaspoon mixed pepper blend
  • 1/2 pound ground turkey
  • 1 C cream
  • 1/2 C Grated Cheddar
  1. Preheat oven to 350º. Oil a 9 x 13 x 2 inch glass pan.
  2. Mix ham, egg, butter, salt, pepper, cloves and put in food processor. Pulse. Add ground turkey, cream and process until smooth.
  3. Arrange half the zucchini in the bottom of the dish. Spread ham evenly over them. Place remaining zucchini on top.

Thursday, January 29, 2009

Crock Pot Italian Chicken

3 to 4 pound boneless chicken breast
1 can chopped tomatoes
2-1/2 cups water
2 tsp. salt
2 tsp. pepper
2 tsp. garlic powder
4 tsp. Oregano
1 pkg frozen collard greens, or your favorite greens

Place collard greens in crock pot and pour in water. Sprinkle all of the dry ingredients onto the chicken breasts and then place the chicken on top of the greens. Pour tomatoes over chicken. Cook on high or 6 to 8 hours. Sprinkle with parmesan just before serving!

Zucchini Pancakes

  • Grated Zucchini (about 1)
  • Grated Onion (grated, to release the water for flavoring) (around 1/4 c.)
  • Lemon Zest (to taste)
  • Crushed Garlic (to taste, for worry of carbs)
  • Eggs (2)
  • Milk (enough to loosen)
Mix it into a chunky "batter", and then sautee them in oil. Put down one layer, then a thin layer of goat cheese, and another layer of zucchini, so that it made a pocket..

Wednesday, January 28, 2009

Template and header

For those of you who were wondering, I do create templates. I have a web page here: Twisted Templates. For anyone who requests a template or header within the next week and mentions this offer, I am willing to grant a 10% discount. If you are interested just send me an email at:

Chicken with Zucchini and Tomatoes

  • 8 broiler-fryer chicken thighs, boned and skinned
  • 1 tablespoon olive oil
  • 2 small zucchini, cut in 1/4-inch slices
  • 1 can (14 1/2 ounces) stewed tomatoes
  • 1/2 teaspoon Italian seasoning
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
In large skillet, heat oil over medium-high heat. Add chicken and cook, turning, 10 minutes or until browned. Drain off excess fat. Add zucchini, tomatoes, Italian seasoning, salt and pepper. Reduce heat to medium-low; cover and cook about 10 minutes more or until chicken is
no longer pink in center and zucchini is tender.

Serves 4.


  • Pork Roast (whatever is cheapest)
  • Salt
  • Pepper
  • Garlic Powder
  • Bagged Sauerkraut
Season the roast with salt, pepper, and garlic powder. Add the sauerkraut to the crockpot with the roast, juice and all. Also, add about a cup of water to the pot. Turn the crockpot on and let it go! Sometimes I add a couple of chunked red potatoes for the hubby and the kids. Letting the roast and the kraut go all day long really mellows out the sauerkraut flavor. Yummy! (you could use a low carb beer instead of water)

Tuesday, January 27, 2009

Zucchini Frittata

  • 5 Eggs
  • Salt and Pepper to Taste
  • 1 Tsp. Dried Basil
  • 1 Tsp. Dried Oregano
  • 1 Cup Cottage Cheese
  • 5 Tbs. Grated Parmesan Cheese
  • 2 Tbs. Olive Oil
  • 1 Large Tomato, Chopped
  • 1 Medium Zucchini, Washed, Halved Lengthwise and Thinly Sliced
  1. In a Medium Bowl, Beat Eggs Lightly with Salt, Pepper, Basil and Oregano.
  2. Stir in Cottage Cheese and Half of the Parmesan Cheese.
  3. Set Aside.
  4. In a 12-inch Nonstick Skillet, Lightly Saute Tomatoes and Zucchini in the Olive Oil until Zucchini Is Lightly Browned.
  5. Pour in Egg Mixture, and Sprinkle with Remaining Parmesan Cheese.
  6. Cook over Medium-low Heat until Eggs Are Well Set, Approximately 20 Minutes.
  7. Cut into 4 Wedges and Serve Immediately.
Servings: 4
Carbohydrates/serving: 5


So this is the creative new look I came up with. I am open to comments and criticisms! Let me know what you think. Can you read this one?

Italian Roast Beef

  • 3-4 lb rump roast
  • garlic cloves (3 or 4 sliced)
  • bottled italian dressing
  • pepper
  • grated parmesan cheese

Poke holes in the top of the rump roast (I use the tip of kitchen shears to make nice big slits) Put some sliced garlic cloves and grated parmesan cheese in each slit. ( I make about 12 holes in the roast). Put roast in crockpot, pour about 1 cup of italian dressing over it, sprinkle the top with parmesan cheese and pepper. Cover and cook on low for 8-9 hours. Slice and serve pot drippings over the beef.

Monday, January 26, 2009


I have created this template as a temporary solution to the problem that you have expressed to me with seeing the template. I am still thinking about and looking for inspiration for a more interesting template, but at least now you can read this.


Can you see on this template? Is the writing difficult to read? I am looking for a little input from you guys to see if I should give this blog a new look that is easier to read.

Turnip Casserole

  • 4 medium turnips, peeled and cubed
  • 1 cup water
  • 1 egg, beaten
  • 1/3 cup Splenda
  • 3 tablespoons butter
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground cinnamon
1. Place turnips in a large saucepan and cover with water. Bring to a boil. Reduce heat; cover and cook for 15 minutes or until tender and drain.
2. Transfer turnips to a bowl and mash. Add the egg, sugar, butter and salt; mix well. Transfer to a greased 1-qt. baking dish; sprinkle with cinnamon. Cover and bake at 350 degrees F for 20-25 minutes or until a thermometer reads 160 degrees F and turnip mixture is heated through.

Bacon Turnip Mash

  • 2 pounds orange turnip
  • 2 tablespoons butter
  • 1 pinch salt
  • 1 pinch ground black pepper
  • 1 dash garlic powder
  • 1/2 pound bacon - cooked and crumbled
  • 2 tablespoons rendered bacon fat
1. Peel and cube the turnip. Cook in a saucepan in salted water until very tender. Drain then mash with the butter or margarine, salt, pepper and garlic powder to taste. Set aside.
2. In a skillet fry the bacon until nice and crispy. Remove from the skillet and crumble. Reserve 2 tablespoons of the bacon grease.
3. To the skillet with the 2 tablespoons of bacon grease add the mashed turnip and crumpled bacon. Stir and heat to the desired temperature before serving.

Sunday, January 25, 2009


  • Round steak - cut into bite sized pieces & browned (or ground beef, browned)
  • 1/2 stick butter
  • onion
  • gr. pepper
  • 2 Tbs cummin
  • 1/4 cup white vinegar
  • dried red chili peppers (to taste- I like my chili very spicey)
  • black soy beans
  • rotel tomato/chili's (as much as your carb count for the day allows)
  • tomato sauce or
  • diced tomato (as much as your carb count for the day allows)
Put all the above in a crockpot and simmer for several hours. The longer the simmer the better in my opinion. The original recipe also added sliced black olives. Add water as necessary.

Pseudo Saltimbocca Recipe

serves 6

  • cooking spray
  • 1/4 cup sun-dried tomatoes, chopped
  • 2 pounds skinless, boneless chicken breasts, trimmed and cut into thirds lengthwise
  • 12 thin slices provolone cheese
  • 1/2 pound sliced prosciutto or good-quality boiled ham
  • 1/4 cup fresh sage leaves
  • 1/2 teaspoon black pepper
  • 1/4 cup heavy cream
  • 1/4 grated Parmesan cheese

  1. Coat the slow cooker crock with cooking spray; set aside.
  2. Slice the cheese in half crosswise, making two stacks. Then cut each stack in half again, making rectangular pieces.
  3. Assemble the roll-ups: On a cutting board or clean counter, lay one prosciutto or ham slice with a short end closest to you. Lay two pieces of cheese atop the prosciutto slice, lined up with the bottom edge of the prosciutto slice. Lay one strip of chicken across the cheese.
  4. Roll up, starting at bottom edge (chicken may stick out the ends of the roll-up). Place roll-up in the slow cooker crock and repeat until all prosciutto, cheese, and chicken is used, making layers of roll-ups in the crock as you go. Tuck the sage leaves around and between the roll-ups. Sprinkle roll-ups with pepper.
  5. Cover and cook on LOW for 4 hours. When done cooking, use tongs to remove the roll-ups to a platter. Turn slow cooker to high. Stir cream and Parmesan into the juices in the crock; cover and cook about 10 minutes.
  6. Return roll-ups to the slow cooker crock to coat them with the sauce, and serve.
  7. approximate nutritional content Calories: 459, Protein: 59g, Net Carbs: 3g,

Saturday, January 24, 2009


  • 6 frozen skinless/bonless chicken breasts (YES - frozen!)
  • 1 jar of your favorite salsa
  • 1 green pepper, sliced in rings
  • Sliced onion if desired

Layer ingredients beginning with a little salsa in the crockpot.
Cook on low for 8 hours.

This would be good served with some shredded cheese and a dollop of sourcream. It would also be a good filling for lowcarb tortillas.


Some recipes call for wine, sometimes only 1/2 or 1 cup. Instead of opening a new bottle (while that may be GREAT for YOU! - HA!), I freeze leftover wine in ice cupe trays. When a recipe calls for it, I can just throw in 2 or 3 cubes.

Friday, January 23, 2009


The dip is good with any low-carb cracker, over steamed veggies, or even as a dip for celery. It's up to you what you do with it.
  • 2# block of Velveeta cheese
  • 1 can of chili without beans
  • 1 can Ro-Tel tomatoes (mild or hot)
Put all ingredients in a crock pot and cook on low until everything is melted. Stir well and then put it on the warm setting. Leftovers can be stored in the refrigerator and heated up as needed. This is very versatile and I hope you like it. I do not know the carb count on this dip.

Crockpot Kalua Pork

  • 1 bone-in or boneless pork shoulder or butt or fresh ham - whatever will fit in your crockpot
  • 2 tablespoons Hawaiian red sea salt
  • 2 tablespoons hickory-type liquid smoke
  1. Poke the pork all over with a carving fork. Rub first side with salt, then liquid smoke; turn over and rub the other side.
  2. Place in crockpot and cook on Low at LEAST 12 hours or til the pork shreds easily. Reserve some of the liquid that will have accumulated - pour off the rest - shred the pork and add back to the crockpot with enough liquid to moisten.
  3. This is moist and tender and really tasty and VERY easy!
  4. Don't use too lean a cut of pork - the fat cooking into the meat over the long crockpot time is what makes it tender and tasty.
  5. I ate mine with some Chipotle Tabasco sauce - LC BBQ sauce would be good too.

Thursday, January 22, 2009

Crock Pot Jambalaya

  • 1 chopped Bell Pepper
  • 1 chopped Onion
  • 2 Medium Tomatoes Chopped
  • 1 Cup chopped Celery
  • 1 Clove Garlic Crushed (I'll probably use two!)
  • 2 tablespoons minced parsley
  • 2 teaspoons thyme leaves
  • 2 teaspoons oregano
  • 1/8 teaspoon chilli pepper
  • 1/2 teaspoon salt
  • 2 cups beef or chicken broth
  • 4 oz smoked sausage (I use Turkey Sausage)
  • 8 oz chicken breast
  • 1/2 pound cooked shelled shrimp
Combine all ingredients and cook in a slow cooker on low 9-10 hours add shrimp in the last 30 minutes. And I didn't even buy the fancy shrimp I bought a bag of cooked salad shrimp. They are small but they work great in recipes. And only $3.50 a bag.

Crockpot Hot Wing Chicken

  • 4-6 skinless chicken breasts
  • 1 1/2 cups franks hot sauce
  • 1/4 cup butter
  1. Put breasts in crockpot cover with hot sauce.
  2. Cut your butter into pieces and put in crockpot.
  3. Cook around 4 hrs.
  4. When cooked shred chicken up with tines of a fork.

Wednesday, January 21, 2009

LOW CARB Beef and Cabbage Soup Recipe

Beef and bacon provide flavor and protein for this delicious soup made with cabbage, vegetables, herbs, and wine. The soup is slow-simmered for 3 hours to tenderize the beef, so plan ahead.

  • 1-1/4 pounds beef top round roast
  • 1 slice thick-cut or 2 slices regular bacon, finely chopped
  • 1 medium onion, cut into 1/4-inch dice
  • 1 medium carrot, cut into 1/4-inch dice
  • 2 medium ribs celery, cut into 1/4-inch dice
  • 1 medium green bell pepper, cored, seeded and cut into 1/4-inch dice
  • 1/2 cup rich red wine (try a cabernet sauvignon)
  • 1/4 cup A-1 sauce
  • 2 Tablespoons Worcestershire sauce
  • 1-1/2 teaspoons salt
  • 1/2 teaspoon fresh-ground black pepper
  • 1 teaspoon granulated garlic (try bottled chopped garlic)
  • 1/4 teaspoon dried oregano, crushed
  • 1/4 teaspoon dried thyme, crushed
  • 1/2 teaspoon whole caraway seeds
  • 8 to 9 cups water
  • 2 beef bouillon cubes, crumbled (or use 2 teaspoons Better Than Bouillon Beef Base)
  • 1/2 large head green cabbage (about 12 ounces), cut into 1-inch large dice
  • 1 (3-ounce) jar roasted red peppers, drained and diced
Trim beef, saving fat. Cut beef into 1/2-inch cubes and fat into 1/4-inch cubes.

In a nonreactive large pot (6 quarts), add bacon and beef fat. Cook over medium heat, stirring occasionally, until all fat has been rendered and remaining pieces of fat and bacon are brown but not burned. Remove browned fat and bacon pieces and set aside. Leave liquefied fat in pot.

Saute onions, carrots, celery, and green peppers about 4 minutes or until soft and fragrant. Add beef, raise heat to medium high and saute meat about 3 minutes or until just beginning to take on color. Return browned pieces of fat and bacon to the pot.

Stir in wine, A-1 sauce, Worcestershire sauce, salt, pepper, garlic, oregano, thyme, and caraway seeds. Stir about 1 minute. Pour in 8 cups water and add crumbled beef bouillon cubes (or base). Stir until cubes or base have dissolved completely.

Add cabbage and roasted red peppers; bring to a boil. Reduce heat and simmer several minutes, or until scum stops accumulating on top. Partially cover and continue to simmer 3 hours, stirring occasionally. Skim again, if needed. Taste for seasonings and if too thick, add more water. (May need up to 1 cup.)

Per (1-cup) serving: 110 calories, 20 percent calories from fat, 14 grams protein, 8 grams carbohydrates, 2 grams total fiber, 2 grams total fat, 30 milligrams cholesterol, 622 milligrams sodium.

Yield: 10 cups

Low Carb Refried Beans

This version of the Mexican classic is made with black soy beans.

Prep Time: 15 minutes


  • 1-2 strips of bacon, cut into small pieces
  • 1 can black soy beans
  • 1/2 teaspoon garlic powder
  • salt or seasoning salt and pepper to taste
  • 2 T cream or milk


1) Fry bacon pieces until crispy.

2) Carefully add beans (it may splatter).

3) Stir, and mash beans. I use a potato masher, or sometimes a stick blender. You could put them in blender.

4) Add seasonings and adjust to taste. Heat until bubbling.

5) Add cream or milk, and serve.

Each of 4 servings has 4.5 grams effective carbohydrate plus almost 6 grams of fiber.

The Baby Fat Diet - Book Review

I was given the opportunity to review a wonderful book called, The Baby Fat Diet: A Busy Mom's Guide to Losing Weight and Looking Fabulous!". I thoroughly enjoyed this book and I appreciated the opportunity to check it out.

It is a very well written book and you could tell that the authors, Monica Bearden, RD and Shara Aaron, MS, RD were not only dietitians but also moms. They have written from a point of understanding, they get what it is to try to lose weight when you are a mom. If you are interested in seeing an interview with these authors, check it out here.

In The Baby Fat Diet, moms learn that small changes can make a big difference. In the exhausting time after having a baby, restrictive dieting can be difficult. The Baby Fat Diet shows that restrictive dieting and cutting out favorite foods to the extreme isn't necessary. The book offers simple, easy-to-live-by health and nutrition tips that help women change the behaviors that make losing weight so difficult. The 30 timeless tips throughout are eminently practical and the recipes are delicious. Not only will moms lose weight on The Baby Fat Diet, they'll feel good about themselves, too. Moms will discover: Eating for one again, The importance of portion sizes, Why breakfast is a weight-loss ally, The fast-food solution, Pairing pleasure with healthy foods Exercising to the Wiggles.

Some links you might find helpful are:

The Baby Fat Diet on Amazon:

The Baby Fat Diet Website:

The Baby Fat Diet Blog:

Tuesday, January 20, 2009

Crockpot Cabbage rolls

  • 12 Lg Cabbage Leaves
  • 1 Lb Ground Beef
  • 2 Tsp Lemon Pepper
  • 1/2 Tsp Seasoned Salt
  • 1 Lg Egg
  • 1 C Cauliflower Florets -- Cooked
  • 1 C Tomato Sauce
  • 1 Tbsp Worcestershire Sauce
  • 1 Tbsp Splenda
  • 1 Tbsp Apple Cider Vinegar (or Lemon Juice)
Blanch the cabbage leaves in a kettle for 3 minute or until tender and wilted. MIx ground beef, lemon pepper, seasoned salt, egg and cauliflower. Place 1/4 cup of meat mixture in the center of cabbage leaf fold in sides then roll up. Put in slow cooker. In a small bowl mix tomato sauce, worchestershire, splenda and cider vinegar and pour over cabbage rolls. Slow cook on low for 8 hours or on high for 4.

Sauteed Peppers and Zucchini

  • 2 med red bell peppers, seeded and cut in 1/2 -inch strips
  • 2 med zucchini, cut in 1/2 -inch strips
  • 1 clv garlic minced
  • 2 T olive oil
  • 1/2 t salt
  • 1/8 t black pepper
  • 2 T parsley minced fresh

In a large skillet over medium heat, saute peppers, zucchini, and garlic in hot olive oil until zucchini is golden. Sprinkle with salt and pepper. Cover and simmer 4 to 5 minutes until
crisp-tender. Sprinkle with parsley. Makes 4 servings.

Nutritional information: 62 calories, 5 g fat, 2 g protein, 2 g carbohydrates, 15 mg cholesterol, 217 mg sodium, 1 g fiber.

Monday, January 19, 2009

Crockpot Carnitas

  • 3 lb boneless pork roast (shoulder or butt), cut into bite size strips
  • 1/2 c water
  • 2 minced cloves garlic or 2 tsp. garlic powder
  • 1 cup chopped onion
  • 1 tsp salt
  • 1/2 tsp each: black pepper; cumin; oregano; lemon pepper
  • 1/4 tsp cayenne

Combine ingredients in crockpot. Cook on high 1 hour, then low 8 hours. Remove pork with slotted spoon. Pour liquid into a nonstick skillet and boil down to about 1/2 c. Add pork and saute until browned.

Serve with sourcream and lowcarb tortillas if desired.


  • 2 Medium Zucchini, Cut Lengthwise and Sliced 1/2" Thick
  • 2 Tablespoons Butter
  • 1/2 Cup (Approx) Half & Half
  • 4 Oz. Cheddar Cheese
1) Heat butter in saucepan, add zucchini. Sautee until all sides are just browned
2) Add half & half and cheddar lower heat to a simmer and stir until all cheese is melted
3) Adjust sauce thickness with more cream, or perhaps a nice dry white wine. Serve immediately

Sunday, January 18, 2009

Creamy, Cheesy, Italian Chicken Breasts

  • 4 - 6 bonless, skinless chicken breasts (starting with frozen is fine)
  • 1 cup bottled Italian oil/vinegar style dressing
  • 1/2 cup sourcream
  • 1/4 cup grated parmesan (green can stuff is fine)

Put a thin layer of dressing on the bottom of the crockpot. Add the frozen chicken breasts. Pour remaining dressing over chicken. Cook on low 8 hours. Remove chicken from the crockpot. Add sourcream and parmesan to hot dressing/juices, mix well.

The sauce can be spooned over chicken and a hot vegetable, such as broccoli, that has been steamed in the microwave for a quick lowcarb meal.

Crispy Turnip 'Fries'

  • 3 pounds turnips
  • 1 tablespoon vegetable oil
  • 1/3 cup grated Parmesan cheese
  • 1 teaspoon garlic salt
  • 1 teaspoon paprika
  • 1 teaspoon onion powder
1. Preheat oven to 425 degrees F (220 degrees C). Line a baking sheet with a piece of aluminum foil and lightly grease.
2. Peel the turnips, and cut into French fry-sized sticks, about 1/3 by 4 inches. Place into a large bowl, and toss with the vegetable oil to coat. Place the Parmesan cheese, garlic salt, paprika, onion powder in a resealable plastic bag, and shake to mix. Place the oiled turnips into the bag, and shake until evenly coated with the spices. Spread out onto the prepared baking sheet.
3. Bake in preheated oven until the outside is crispy, and the inside is tender, about 20 minutes. Serve immediately.

Saturday, January 17, 2009

Taco Seasoning

1 t. chili powder
3/4 t. paprika
3/4 t. cumin
1/2 t. onion powder
1/2 t. salt
3/8 t. garlic powder
pinch cayenne

Combine and add to 1 pound browned and drained hamburger. Add a little water, if desired. This will be drier than taco meat made with a commercial mix due to the lack of thickeners. It tastes just as good as the store bought kind and is a lot cheaper to make. Makes enough for 1 lb. hamburger (4.5 carbs for the whole batch)(4-6 servings - 1 carb each)

A package of Taco Bell taco seasoning has 18 carbs and Old el Paso brand has 30 per package.

Mix up a bunch of this and put it in a small jar. Just measure out 4 teaspoons of the mixture per 1 pound of hamburger. See recipe below.

This recipe makes enough for about 6 batches of taco meat:

2 T. chili powder
5 t. paprika
4 1/2 t. cumin
1 T. onion powder
1 T. salt
2 1/2 t. garlic powder
1/8 t. cayenne

Mix and store in a small jar. Mix well before measuring. Makes 24 teaspoons.

1 t. = 1 carb
2 t. = 2.5 carbs
3 t. = 3.5 carbs
4 t. = 4.5 carbs
5 t. = 6 carbs
6 t. = 7 carbs
8 t. = 9.5 carbs

VARIATION: Add a tablespoon or so of Taco Bell restaurant-style sauce to it to taco meat after draining the fat and stirring in the seasoning. It made it a bit more like it was made with a taco seasoning mix. It was juicer and held together better. The carbs in Taco Bell sauce are minimal, but be careful of the Ortega brand taco sauce. It has a lot of sugar in it.

Low Carb Taco Salad

  • 1 lb Extra Lean Ground Beef
  • 1 package Old El Paso Taco Seasoning
  • 3/4 cup water
  • 2 tbsp Olive Oil
  • 4 cups shredded Romaine Lettuce
  • 1/2 cup chopped Red Ripe Tomatoes
  • 8 tbsp Breakstone Fat Free Sour Cream
  • 1 cup shredded Cheddar Cheese
  1. Chop or shred lettuce to salad-sized pieces. Set aside with tomatoes, cheese, and sour cream.
  2. Brown the beef with olive oil in a large skillet as per instructions on the taco seasoning packet. When beef is browned, mix taco seasoning with water and add to skillet. Simmer until reduced. Remove from heat when done.
  3. In 4 bowls or deep plates, spread one cup of shredded lettuce each. Sprinkle 1/4 cup of chopped tomatoes over lettuce. Add 1/4 of taco beef, top with 1/4 cup cheese and two tbsps cream cheese.
Makes four servings.

Number of Servings: 4

Nutritional Info

Fat: 36.1g
Carbohydrates: 9.6g
Protein: 31.0g

Crockpot Chicken Cacciatore

  • - chicken (any af your favorite pieces is fine - breast, leg, thigh, or a combination)
  • - 14 oz. can of stewed tomatoes
  • - wine (red or white)
  • - onions (sliced thin or in chunks)
  • - mushrooms (sliced)
  • - zucchini (cubed or sliced)
Grill chicken first so that it has some color. Does not need to be cooked through. Used chicken with skin on, but can do without as well. Throw in the veggies, the tomatoes and as much of the wine as you would like (used about 1/2 to 3/4 of a cup). Place chicken in crockpot, spoon some of the veggies and juices on top and around the chicken and cook on low for 7 to 9 hours. Absolutely delicious and the meat falls off the bone (literally). Most cacciatore recipes only call for mushrooms and onions, but I found the zucchini to be one of the best additions to this.

Magic Pizza Crust

as seen on Youtube -- preheat oven to 450

  • 8 oz grated parmesan cheese (in the green can)
  • 1/4 tsp baking powder
  • 2T shredded mozerella
  • 2 T olive oil
  • 3 eggs
  1. Beat together; spread thinly and evenly in a 12" pizza pan with a lip (as this batter is a bit thin and runny but will risea lot if you leave any thick places )
  2. Bake til slightly browned. Reduce oven to 350
  3. Spread crust with your choice of toppings:
    - pizza sauce,
    - italian seasonings,
    - mushrooms,
    - onions etc
  4. Top with mozerella cheese, pepproni etc and bake again until cheese is bubbly and toppings are warmed.
You can make this w/ 4 oz. of parmesan instead of 8 0z and use it as a "bread" for sandwiches. Yummy

Friday, January 16, 2009

Tex-Mex Zucchini

Low carb southwestern style! This beefy Tex-Mex Zucchini recipe requires no side dishes. If your in the Atkins induction phase, use caution. This recipe has 9.2 carbs per serving.
  • 1 pound ground beef
  • 1 1/2 tsp chili powder
  • salt and pepper to taste
  • 1/2 cup salsa
  • 1 can (14 1/2 ounces) diced tomatoes with the juice
  • 3 zucchini
  • 4 tbsp butter
  • 2 tsp lime juice
  • 1 1/2 cups shredded cheddar cheese
1. In a large skillet or dutch oven, cook beef until browned over medium high heat. Stir in the chili powder, salt and pepper. Add the salsa and simmer over low heat for 10 minutes.

2. Using a peeler, peel the zucchini into long strips. In a skillet, cook the zucchini with the butter until soft. Add the lime juice and 1 cup of the cheese. Stir until the cheese is melted.

3. Divide the zucchini over the dinner plates, put the ground beef mixture on top and sprinkle with the remaining cheese.

Serves 4 with 9.2 carbs per serving. Carb count may vary depending on the brands you use. Make sure to read food labels.

Slow-Cooked White Chili With Chicken

Serving Size: 6

-= Ingredients =-
  • 1 pound boneless skinless chicken thighs ; cut into thin strips
  • 1 cup dried great northern beans ; rinsed, sorted *optional* omit to reduce carb count
  • 1 medium onion ; chopped
  • 1 garlic clove ; minced
  • 2 teaspoons dried oregano leaves
  • 1/2 teaspoon salt ; (optional)
  • 1 (10 3/4 ounce) can condensed cream of chicken sou
  • 5 cups water
  • 1 teaspoon cumin
  • 1/4 teaspoon hot pepper sauce
  • 1 (4 1/2 ounce) can old el paso chopped green chili
-= Instructions =-
8 hours 15 minutes 15 mins prep
  1. In 3 1/2 or 4-quart slow cooker, combine chicken, beans, onion, garlic, oregano, salt, soup and water; mix well.
  2. Cover; cook on low setting for 8 to 10 hours or until beans are tender and chicken is no longer pink.
  3. Just before serving, stir in cumin, hot pepper sauce and chiles. Serve with additional hot sauce if desired.

Serving size 1/2 cup

Menu Plan and Grocery List

Lunches, breakfasts and Side-dishes:
  1. Atkins Revolution Rolls (substitute for sandwich buns)

  2. Roasted Zucchini with Feta

  3. Cream Cheese Muffins

  4. One-Minute Muffins

  5. Scotch Eggs

  6. Induction Breakfast

  7. Taco Salad


  1. Smothered Chicken--Supper Tonight

  2. Poor Man's Cordon Bleu

  3. Chicken Parmesan

  4. Cajun Burger Pups

  5. Buffalo Chicken Wings

  6. Heroin Wings

(other meals various combinations of pork chops, chicken and roasts with side dishes)

Shopping List for recipes above:
Chicken for 5 dinners
1 green pepper
1 onion
cheese for 1 meals
5 - 8 oz pkg cream cheese
green onions
2 tomato sauces
parmesan cheese
1 pkg hot dogs
hot sauce
24 Eggs
cream of tartar
1 lb zucchini
flax seed meal
uncooked sausage meat
sour cream
cottage cheese
ground beef

Thursday, January 15, 2009

Induction Breakfast

Serves 1
  • 4 eggs
  • 4 ounces cream cheese (softened 30 seconds in
  • microwave)
  • 2 ounces heavy cream
  • 1/8 tsp. nutmeg
  • ½ tsp. melted butter
  • 3-4 packets Splenda
Combine & pour into small greased baking dish.
20-30 minutes at 350º.

grilled bacon zucchini

  • zucchini
  • bacon
  • George Foreman Grill

  1. Take a med. zucchini and slice it long ways, down the length....
  2. Take 2 slices of thick-cut bacon and lay them on the grill, slightly overlapping....Place the zucchini slice on top of the bacon and top with 2 more slices of bacon....Basically, making a "sandwich", with the zucchini between the bacon...
  3. Close the grill & cook til the bacon is crisp...the zucchini will be just tender...
  4. The saltiness of the bacon seasons the zucchini enough that you don't really need additional seasoning.....You need thicker cut bacon so it doesn't overcook before the zucchini is tender....

Scotch Eggs

  • eggs
  • bulk breakfast sausage
  1. Hard boil eggs & let them cool, then peel them.
  2. Take about 1/4 lb of uncooked bulk breakfast sausage & wrap the sausage around the egg. (Use a bit more if the sausage is a more fatty) So, in essence, you have a really big hard-boiled egg filled sausage ball.
  3. Put it on a cookie sheet and bake in a 350 degree oven until the sausage is cooked.
  4. Lay them on a paper towel to drain a bit, then wrap them in some foil & put them in the fridge.
  5. Note that you cannot freeze these, unless you like your eggs rubbery & generally icky...

One-Minute Muffins

1/4 cup flax meal
1/2 tsp. baking powder
1 tsp. Splenda
1 tsp. Cinnamon
1 egg
1-2 tsp butter, melted

Servings: 1 Carbs per serving: about 1.5

Mix together the dry ingredients in a large coffee cup. Add the egg and butter, mix well. Microwave on high 50-60 seconds. The muffin pops right out! Butter and enjoy.

Chocolate Spice Cake

One minute muffin recipe + *see above*
1 tsp cloves
1 tsp apple pie spice
2 tsp cocoa powder
2 more packets splenda

Cream Cheese Frosting

2 oz cream cheese
1 packet splenda
1/2 tsp vanilla extract

Nuke cream cheese for 30 secs. Add splenda and vanilla. Stir together with a spoon until smooth.

Parmesan chicken w/ cabbage "noodles"

  • 1 chicken breast
  • 1/2 c. spaghetti sauce
  • 1/2 c. mozzarella
  • 1/2 c. canned mushrooms
  • 1/4 c. parmesan cheese
  • salt, pepper, garlic powder and onion powder to taste
  • 1 c. cabbage, shredded into strips

Spice and bake chicken in a dish covered at 350 for 25 mins. Take out and add sauce, mushrooms and and cheeses. Back in it goes for another 15- 20 mins, keeping lid off.

Sautee cabbage in 1 tbsp each butter/oil mix (so the butter doesn't burn). I like to do mine until its nice and dark (soooo sweet yum! better than pasta!). Put chicken on top of cabbage noodles and enjoy!

I cannot tell you how good this is.

Alfredo Beef and Broccoli Bake

  • 1.5 lbs ground beef
  • 1 c. diced onion
  • 1 can sliced mushrooms, drained
  • 1 bag frozen broccoli flowerettes, thawed (gettin used fresh)
  • 1/2 bottle of Ragu alfredo sauce (gettin used Classico Brothers portabello mushroom)
  • salt, pepper and garlic powder to taste
  • extra parm for on top

Brown beef with onions. Drain if needed. Add spices to taste then add mushrooms and broccoli. Cover and let steam for about 5 minutes, stirring occasionally.

Raise heat to high, pour on alfredo and let simmer 2-3 minutes. Top with parm and enjoy

Serves 4

Cajun Burger Pups

  • 1 pkg hot dogs
  • 1lb ground beef
  • 8 strips of bacon
  • toothpicks (gettin did not use any)
  • Cajun seasoning to taste

Split hot dogs lengthwise without cutting in half. Stuff in 2 oz beef, wrap bacon around to hold and secure with toothpicks (one on each end). Sprinkle with cajun seasoning. Grill or bake at 350 until done. If grilling, do not grill over coals directly or flame as the fat will cause a flare up.

Meat Paprika

1 pkg ground meat, browned
1 can of consomme
garlic powder to taste
chopped onions- use your carb ladder for this one
1 - 3 tbsps of paprika
sour cream

Toss together in a pan and when consomme cooks down, add sour cream and stir til heated.

Chicken Parmesan

  • 1 chicken breast
  • 1/4 c. spaghetti sauce (*see note)
  • parmesan cheese
  • mozzarella cheese
Mix together sauce and parmesan. Cover chicken with mixture and cover pan with foil. Bake at 400 for 35-40 mins or until chicken is done. Cover with Mozzarella and put back into oven for 5-10 mins until cheese is melted.

Induction Power Breakfast

3 eggs
1 oz cream cheese
1/2 small onion, diced
4 slices yellow squash
4 slices zucchini squash
6 brown and serve sausage
2 tbsp butter/ 1 tsp oil

Melt butter in pan, add onion and squashes to sautee. Begin frying sausage and scramble eggs with cream cheese. When squash and onions are getting opaque, remove squash and add egg mixture to the onions. Add salt and pepper to taste.

Note: the onion really cuts down on the eggy flavor.

Cream Cheese Muffins

Very easy, quick, and everyone loves them!

2 8oz. pks. philadelphia cream cheese
1/2 cup sweetener (I use spenda)
2 eggs
1/2 tsp. vanilla

Soften cream cheese about 40 seconds in microwave. Add other ingredients. Beat with mixer till smooth. Pour into 12 muffin pans lined with the papers. Bake at 350 for 20 min.

Crockpot - Pizza Chicken

  • 8 boneless, skinless chicken breasts
  • 1/4 tsp. salt
  • 1/4 tsp. pepper
  • 1 chopped onion
  • 2 green bell peppers, cut into 1" pieces
  • 2 c. jarred pizza sauce or low carb tomato sauce
  • 1 c. shredded pizza cheese
  1. Sprinkle chicken with salt and pepper.
  2. Place in a 3 - 4 quart crockpot/slow cooker.
  3. Top with the onions and bell pepper.
  4. Pour the pizza sauce over all.
  5. Cover and cook on low for 4 - 5 hours, until chickenis thoroughly cooked.
  6. Stir well.
  7. Sprinkle with cheese and let stand 5 minutes to melt cheese.
Makes 8 servings.


  • 2 small zucchini
  • 2 T oil
  • 1 garlic clove
  • 1 c diced tomatoes
  • 1 t oregano
  • 1/2 lb. cooked Italian sausage
  • s&p
  • 1/4 c grated parmesan

Slice zucchini into ribbons, using vegetable peeler and turning as you go. Saute zucchini in oil til soft and edges are clear. Add s&p. Meanwhile, heat 1 T oil in pan, add garlic. Saute, then add tomatoes and oregano. Simmer few minutes, stir in sausage. Serve sauce over zucchini; sprinkle with parmesan.

Serves 2 @ 12 carb, 4 fiber (8 NET carbs), 492 Calories, 39 fat, 17 protein

Wednesday, January 14, 2009

Taco Salad

Serves 1 - Approximately 10 total carbohydrates for entire recipe
  • ½ pound ground beef
  • 1 T onion, chopped
  • 1 tsp. minced garlic
  • ½ tsp. pepper
  • 1 T green chile sauce (optional)
  • Half-bag of Romaine lettuce, set aside in large bowl

The 3 following ingredients to be added LAST:
  • Handful shredded cheddar cheese
  • 1-2 T sour cream
  • 2 T tomato sauce

Brown ground beef on Medium heat - really break it apart! Once this is done, remove from heat,
drain meat thoroughly, & incorporate the onion, garlic, pepper, tomato sauce, & optional green
chili sauce - mixing together well. Once combined, add cheddar cheese, & transfer to large salad
bowl. Finally, add sour cream & serve quickly!

Chicken Paprika

(not measured)
  • Onions
  • chicken thighs
  • paprika (I use approx 4 tablespoons)
  • salt
  • cabbage (optional)
  • vinegar or wine(optional)
  • heavy cream or sour cream
  1. Slice some onions thinly.
  2. Take skinless chicken thighs (NO BREASTS! You can leave the skin on and brown it, or you can be lazy. Both work excellently) and toss them in a zip top bag with
  3. An OBSCENE amount of paprika. Really, you want the thighs to be solidly coated with the paprika. Don't worry, it'll be good.
  4. Layer onions, chicken thighs, salt, onions.
  5. Optional: add layers of sliced cabbage.
  6. Add a good glug of vinegar. Also optional, equally good without. glug of wine would be nice too.
  7. Cook on low (I actually cook on "warm") until thighs are done and onions are totally wilted, cabbage is totally killed.
  8. Splash some heavy cream in there, or serve with a dollop of sour cream.


  • 3/4 lb ground beef
  • 1/4 cup chpd onion
  • 1 1/2 cups tomato sauce
  • 1 cup shredded cheddar (or other)
  • 1 med. Zucchini, sliced
  • 1/2 cup sliced mushrooms
  • 1 T oil
  • 1/2 t ea: oregano, basil, salt
  1. Sauté zucchini, onion and mushrooms in oil till tender.
  2. Brown ground beef in pan and add tomato sauce with seasonings.
  3. Mix beef with vegetables and put in baking dish.
  4. Top with cheese. Bake, uncovered, at 350 for 30 min.
  5. Serves 3 @ 10 carbs, 3 fiber (7 NET carbs), 592 cal, 47 fat, 31 protein.
This is fairly high in carbs, but includes your vegetable.

The McDougall Diet

The McDougall Diet is based on unrefined starches - this means these are the foods you consume mostly. To this starch centerpiece you add fresh or frozen fruits and vegetables. Simplicity has great value and makes the diet easy to prepare - there is no requirement for great variety to assure nutritional adequacy. The foods were designed complete long before they reached the dinner table.

Starch Staples

The following starchy foods are high enough in calories that they can serve as the center of a meal:

Whole Grains

* barley
* oats
* brown rice
* quinoa (pronounced "keen-wa")
* buckwheat
* rye
* bulgur (cracked wheat)
* triticale
* couscous (refined wheat)
* wheat berries
* corn
* wild rice
* millet

Unrefined flours

* barley
* rice
* buckwheat
* rye
* corn
* soy
* garbanzo beans
* triticale
* lima bean
* wheat
* oat
* whole wheat pastry
* potato

Egg-Free Pastas
Pastas come in many shapes including spaghetti, macaroni, lasagna noodles, flat noodles, spirals, wheels, alphabet noodles. Most of these are made from highly refined flours and therefore should play a small role in your diet.

* artichoke pasta
* tomato pasta
* corn pasta (no wheat)
* whole wheat pasta
* spinach pasta
* rice pasta (no wheat)

Oriental Noodles
Most of these are made from highly refined flours and therefore should play a small role in your diet.

* bean threads
* somen
* buckwheat soba
* udon
* rice noodles


* burdock
* sweet potatoes
* celeriac (celery root)
* tapioca
* Jerusalem artichoke (sunchoke)
* taro root
* jicama
* water chestnuts
* parsnips
* white potatoes
* rutabaga
* yams

(Carrots, beets, turnips, daikon, and salsify are low in carbohydrates and calories and so are not considered starch staples.)

Winter Squashes

* butternut
* acorn
* Hubbard
* banana
* pumpkin
* buttercup
* turban squash

(Summer squashes usually cannot serve as the center of a meal because of their low calorie content. They are also lower in carbohydrates than winter squashes.)


* aduki (azuki)
* red kidney
* black
* mung
* fava (broad)
* navy
* garbanzo (chick-peas)
* pink
* great northern
* pinto
* limas
* white kidney (cannellini)

(Soybeans cannot be considered a starch staple because they are too high in fat to be allowed on the diet regularily.)


* brown
* red
* green


* black-eyed
* split yellow
* split green
* whole green

Fruits and Vegetables

Green and yellow vegetables are too low in calories to serve as the center of your meals, but can be added without restriction to your meals, particularly if you wish to lose more weight, faster. In general fruits should be limited to 3 servings a day. They are tasty, high in simple sugars and easy to over consume. The sugar in fruit is fructose, which causes triglycerides and cholesterol to rise too high in sensitive people. People with these concerns should limit fruits even more.

Familiar Fruits and Vegetables are too numerous to list. Try some of these unfamiliar ones.


* carambola
* papaya
* cherimoya
* persimmon
* guava
* pomegranate
* kiwifruit
* passion fruit
* kumquat
* pummelo
* loquat
* quince
* lychee
* soursop
* mango


* aduki beans
* jicama
* arugula
* kale
* bok choy
* kohlrabi
* broccoli de rabe
* radicchio
* burdock
* salsify
* celeriac (celery root)
* sprouts (alfalfa, lentil, mung bean, wheat)
* chicory (curly endive)
* Swiss chard
* cocozelle
* taro root
* collard greens
* turban squash
* daikon
* water chestnuts
* endive
* watercress
* garbanzo beans (chick-peas)
* Jerusalem artichoke (sunchoke)

Foods Not Allowed

The following is a list of the foods that are not allowed on my diet, with ideas for possible substitutions.

Don't Eat:
Possible substitutes:
Cow's Milk (for cereal or cooking)
Lowfat soy milk, rice milk, fruit juice, water, use extra when cooking hot cereal or pour over cold cereal
Cow's Milk (as beverage)
None; drink water, juice, herb tea, or cereal beverages
None; after 12 days you may substitute soy- and nut-based cheeses
Cottage cheese
None; after 12 days you may substitute crumbled tofu
Sour cream
Ice cream
Pure fruit sorbet, frozen juice bars; after 12 days you may substitute Lite Tofutti
Eggs (in cooking)
Ener-G Egg Replacer
Eggs (for eating)
Meat, poultry, fish
Starchy vegetables, whole grains, pastas, and beans; after 12 days you may substitute tofu "meat" recipes
Tofu mayonnaise
Vegetable oils (for pans)
None; use Teflon, Silverstone, or silicone-coated (Baker's Secret) pot and pans
Vegetable oils (in recipes)
None; omit oil or replace with water, mashed banana, or applesauce for moisture
White rice (refined)
Whole grain (brown) rice or other whole grains
White flour (refined)
Whole grain flours
Refined and sugar-coated cereals
Any acceptable hot or cold cereal
Carob powder
Coffee, decaffeinated coffee, and black teas
Non-caffeinated herb tea, cereal beverages, hot water with lemon
Colas and un-colas
Mineral water or seltzer (flavored or plain)

Achieve 100% Health with Exercise

Although dietary changes will take you a long way to being completely healthy, you will need some exercise to improve your fitness and well being. Exercise, as simple as a daily walk, can benefit you. You will experience:

* More appropriate appetite
* An increase in muscle tissues, and thus a better ratio of lean body tissue to fat
* Loss of excess weight
* Improved muscle tone and flexibility
* More energy, less fatigue
* Some improvement in circulatory system
* Improved digestion
* Better mood - including less depression and anxiety
* A fall in blood pressure
* Lower triglyceride and blood sugar levels
* Higher HDL ("good") cholesterol level

Track Your Progress

It is useful to track your meals, exercise, physical status (include symptoms that have disappeared), mental status, test results, and medications. I always advise my patients to take as many body measurements as they can on the first day of the program, and then to take the measurements again on the last day. These measurements are necessary for health reasons, but even perfectly healthy people like to do it so they can track their progress. I recommend the following:

* Weighing yourself
* Having your blood pressure taken (or, if you wish to buy an inexpensive blood pressure cuff, doing it yourself)
* Getting blood tests to determine your levels of cholesterol, triglycerides, glucose, BUN, uric acid, and everything else your doctor may deem important

The most significant findings from your blood tests will be:

* Cholesterol level: If your level is above 180 mg/dl, you should consider this a warning sign of potential circulatory problems. Ideal is below 150 mg/dl. Sometimes the findings are broken down into HDL ["good"] and LDL ["bad"] cholesterol levels, but I feel the total cholesterol is the most significant.
* Triglyceride level: This measures the amount of fats floating along in your blood. Probably it will be between 50 and 200 mg/dl. Higher levels sludge the blood, cause resistance to insulin activity, and are associated with an increased risk of heart disease.
* Glucose (blood sugar) level: Normal level is between 70 and 120 mg/dl. Higher levels indicate diabetes.
* BUN (Blood Urea Nitrogen): This level reflects the amount of protein you eat and the function of your kidneys. Normal is less than 15 mg/dl.
* Uric acid level: Normal is less than 7 mg/dl. A higher figure indicates a risk of developing gout and/or kidney stones.

The McDougall All-You-Can-Eat Cookbook

Starches are the key to discovering health

The secret of the McDougall Program is in making starches the centerpiece of your diet and to this you add fruits and green and yellow vegetables. To make these meals taste great add your favorite sauces, seasonings, and dressings. Choose recipes that contain your favorite spices and whenever possible adjust the spicing to your liking. There are over 2000 recipes published in the McDougall books and newsletters; finding new favorites will be an enjoyable adventure.

Below, you will find a 12-day menu plan with recipes. You do not have to follow it exactly. When you find favorite meals, feel free to repeat them over and over again. You can have the same thing for breakfast, lunch, and dinner every day.

You can also visit the McDougall forums for recipes and support.

Tuesday, January 13, 2009

Low Carb Article

Low-carb diet improves type 2 diabetes control
Monday, January 05, 2009

NEW YORK (Reuters Health) - A low-carbohydrate diet such as the familiar Atkins diet improves control of blood sugar levels in obese individuals with type 2 diabetes, researchers have shown.

In fact, the diet allows some patients to reduce or eliminate their medication, according to the report in the medical journal Nutrition and Metabolism.

Carbohydrate restriction is at the heart of a diabetic diet. A very low carb diet causes the body to use protein to provide energy, which produces ketones, and it is therefore called a ketogenic diet. Another dietary approach is to use foods with a low glycemic index, ie, that don't cause a rapid rise in blood sugar, and to cut back on calories.

Dr. Eric C. Westman, of Duke University Medical Center, Durham, North Carolina, and colleagues compared the effectiveness of the two diets in 84 obese patients with type 2 diabetes. They were assigned to a low carbohydrate (less than 20 grams per day) ketogenic diet or to low-glycemic reduced-calorie diet for 24-weeks. Those on the low-carb ketogenic diet had no restrictions on their daily calorie intake.

The participants on the low-carb ketogenic diet had greater improvements in A1C, a measure of long-term blood glucose control, than those in the low-glycemic reduced-calorie diet group.

Those in the low-carb ketogenic diet group also lost more weight and had an increase in "good" HDL cholesterol compared with those in the other diet group.

It was possible for 95.2 percent of those in the low-carb ketogenic diet group and 62.1 percent on the low-glycemic reduced-calorie diet to eliminate or reduce their diabetes medications.

"Lifestyle modification using low carbohydrate interventions is effective for improving and reversing type 2 diabetes," the researchers conclude.

SOURCE: Nutrition and Metabolism, December 2008.

LOW CARB Cauliflower Au Gratin

Three cheeses and ham give a rich depth of flavor to bland cauliflower. The meat may be omitted, if necessary. Cauliflower gratin makes a great side dish, but consider it also for breakfast or brunch. Great for low-carb diets.

  • 1 head cauliflower, cut into florets (discard core and large stems)
  • 1 (14 ounces) can chicken or vegetable broth (or homemade - about 1-3/4 cups)
  • 2 Tbsp butter
  • 2 ounces cream cheese
  • 2 Tbsp sour cream
  • 1 cup shredded cheddar cheese, divided use
  • 1/4 cup sliced green onions, white and green parts
  • 2 large eggs
  • Salt and freshly ground black pepper to taste
  • 1/4 cup chopped ham, smoked turkey breast, or cooked bacon pieces
  • 1/4 cup grated Parmesan cheese
  • Sweet Hungarian paprika
  • Vegetable spray

Place cauliflower florets in a large saucepan. Add chicken broth and bring to a boil. Cover and simmer until very tender, about 12 minutes. Drain thoroughly through a fine sieve and return to the pot over low heat. Cook about 2 more minutes to dry out excess moisture, stirring constantly. (It's okay that it breaks apart.)

Pour cauliflower into food processor fitted with the metal blade. Add butter, cream cheese, sour cream, half of the cheddar cheese, green onion, salt, pepper, and eggs. Pulse to combine. Fold in ham, turkey or bacon pieces.

Spray an oven-proof casserole with vegetable oil. Pour cauliflower mixture into casserole dish and sprinkle evenly with remaining 1/2 cup cheddar cheese and all of the Parmesan cheese. Dust lightly with paprika. Bake in a preheated 375 F. oven for about 45 minutes.

Yield: 6 to 8 servings

Veggie Pizza with Zucchini Crust

  • 2 cups grated raw yellow or green zucchini
  • 1 teaspoon salt
  • 2 eggs, lightly beaten
  • 1 cup shredded low fat Mozzarella cheese
  • Oil, for coating baking sheet
  • 2 cups prepared pizza sauce
  • 1 each large red and greeen bell pepper, cored, seeed and sliced in rings
  • 1 meaty tomato, sliced thick seeded and drained
  • 1/4 cup diced canned green chilies, drained (optional)
  • 1/2 cup grated Parmesan cheese

In a colander, toss together the zucchini and salt. let sit for 10 minutes. Rinse well. Squeeze liquid from the zucchini by hand and blot with paper towels to remove excess moisture. Combine in a bowl with the eggs and mozzarella.

Heat oven to 375 degrees. Lightly oil a medium pizza pan or baking sheet. Press the zucchini mixture evenly onto the pan. Bake until lightly browned and crisp (12-15 minutes)

Spread the sauce over the zucchini crust. Top with the bell pepper rings, tomato and, if desired, chilies. Sprinkle with Parmesan cheese. Bake 10 minutes more and serve hot.
Serves 6 people.

Per serving: 150 calories, 13 gr protein, 11 gr carbs, 6 gr sugar, 6 gr fat,
79 Milligrams cholesterol, 754 milligrams sodium, 3 gr dietary fiber.

You can add pepperoni, sausage, bacon...whatever you like but be sure to add the additional carbs!

Monday, January 12, 2009

Pork Chops Alfredo

  • 6 pork chops
  • 1 tablespoon butter
  • Garlic powder
  • Salt and pepper
  • 8 ounces fresh whole button mushrooms
  • 1 (16 ounce) jar Parmesan alfredo sauce or Better Than Olive Garden Alfredo Sauce
  • 1/2 cup shredded Parmesan cheese
  • 1/2 teaspoon thyme
  1. Sprinkle the chops on both sides with the garlic powder, salt and pepper.
  2. Melt butter and brown chops on both sides.
  3. Arrange chops in bottom of 9x13 casserole.
  4. Slice the mushrooms and scatter over the chops.
  5. Pour the alfredo sauce into the skillet and stir around to loosen any browned bits.
  6. Add Parmesan cheese to sauce.
  7. Pour sauce over chops.
  8. Sprinkle with thyme.
  9. Cover and bake at 300 degrees for 1 hour.
  10. Let rest for 10 minutes before serving.

These are great in the crock pot too.

LOW CARB Red Chicken Curry

  • 2 Tbsp Curry Paste
  • 3 Tbsp olive oil
  • 1.5 pounds chicken breast, cut into chunks
  • 1 can unsweetened coconut milk
  • 1 cup water or chicken broth
  • 1 can bamboo shoots, sliced
  • 1 can water chestnuts
  • salt to taste
  • 1/2 red bell pepper, julienned
Fry curry paste in oil until fragrant. Add chicken, saute 1 minute over high heat. Add remaining ingredients, except red pepper, and bring to boil. Simmer 20-30 minutes. Stir in red pepper and serve over rice.

Make the sauce first, then shred some cooked chicken and add it right before serving. That way the sauce will get soaked up by the shredded chicken. Interesting to try it with lamb too.

Sunday, January 11, 2009

Cooking conversion chart for crock pots

This chart that converts regular oven times to crockpot equivalents.

Oven cooking time // Crock pot cooking time

15 - 30 minutes //1.5 -2 hours with high heat or 4 - 6 hours with low heat
30 - 45 minutes// 2 - 3 hours with high heat or 5 - 8 hours with low heat
45 minutes to 2 hours // 4 - 5 hours with high heat or 8 - 15 hours on low heat

Heroin Wings

  • 4 lb chicken wings
  • 1/2 cup butter
  • 1 cup grated parmesan cheese
  • 2 tbsp dried parsley
  • 1 tbsp dried oregano
  • 2 tsp paprika
  • 1 tsp salt
  • 1/2 tsp freshly-ground black pepper
  1. First, preheat the oven to 350°F.
  2. Cut the wings up into "drummettes". (Freeze the pointy "tips" for soup -- they make great broth!) *note: I don't do this step
  3. Then combine the grated cheese and the seasonings. Line a shallow baking pan with foil.
  4. Melt the butter in a shallow bowl or pan.
  5. Dip each "drummette" in butter, roll in the seasoned cheese, and arrange in the foil lined pan. Bake for 1 hour at 350°F. Kick yourself that you didn't make a double recipe!!
Description: "Once you try these, you'll understand the name -- utterly, totally addictive! You'll impress the heck out of your friends -- and wish you'd made more! They're great leftover, too."

Saturday, January 10, 2009

LOW CARB Mushrooms and Peppers with Wine and Herbs

This side dish can be made with wine or stock, or water, and any herb or herb mixture you like. You can also make it with any color peppers, though I like the look, taste, and nutrition in red peppers.


  • 1 cup chopped red Bell pepper
  • 8 oz sliced mushrooms
  • 2 cloves garlic
  • 1 t dried thyme or 1 T fresh thyme
  • 2 T dry white wine or chicken stock
  • small amount of olive oil to coat pan


Heat the oil in the pan on medium-high, and add the mushrooms. Cook until they begin to brown and add the peppers. Cook for 2-3 minutes,and then add salt and pepper, and the garlic and herbs. Cook for 30 more seconds (don't burn the garlic!), and add the wine or stock. Cook until the liquid evaporates.

Makes two pretty large servings, each with 7 grams of carb plus 3 grams of fiber.

Better Than Olive Garden Alfredo Sauce

This is the best Alfredo sauce ever. This is several recipes in combined into one. You can also add your choice of meat (chicken, shrimp or even crab.

25 min | 5 min prep

  • · 1/2 cup sweet butter
  • · 2 garlic cloves, minced
  • · 2 cups heavy cream
  • · 1/4 teaspoon white pepper
  • · 1/2 cup grated parmesan cheese
  • · 3/4 cup mozzarella cheese
1. Melt butter in medium saucepan over medium/low heat.
2. Add the garlic, cream, white pepper and bring mixture to a simmer.
3. Stir often.
4. Add the Parmesan cheese and simmer sauce for 8-10 minutes or until sauce has thickened and is smooth.
5. When sauce has thickened add the Mozzarella cheese and stir until smooth. STIR FREQUENTLY.
6. I would serve it over Spaghetti Squash.

Friday, January 9, 2009

Zucchini, Sour Cream and Jack Cheese Bake

Serves 4
  • 4 Tbsp. unsalted butter
  • 1/2 cup finely chopped green onion
  • 1 clove garlic, minced
  • 1 lb. zucchini, trimmed and sliced 1/8-inch thick
  • 1/2 cup grated Jack cheese - hot pepper is good!
  • 1 egg
  • 1/2 cup sour cream
  • 1/2 tsp. salt
  • 2 Tbsp. chopped fresh basil or I tsp. dried
  1. Preheat the oven to 350°F. Butter an 8 by 8-inch baking dish.
  2. Melt 1 Tbsp. of the butter in a large frying pan over medium heat.
  3. Add the onion and garlic and sauté until the onion is translucent.
  4. Scrape into a large bowl. Melt the remaining butter over medium high heat in the same frying pan.
  5. Add the zucchini and cook, stirring frequently until the moisture has evaporated and the zucchini is tender.
  6. Transfer to a food processor and pulse until smooth.
  7. Add the remaining ingredients and pulse to combine.
  8. Add the onions and pulse once.
  9. Pour into the prepared baking dish.
  10. Bake for 30 minutes until lightly golden.
Total Calories: 1008
Fat: 93 grams
Carbs: 16 grams
Fiber: 3 grams
Protein: 27 grams

LOW CARB Garlic Green Beans with Pine Nuts

These garlic green beans can be made with other nuts, or bacon if you want. I have only made this dish with fresh green beans, but it would probably work OK with frozen one. In that case, I would defrost the beans, but not cook them before the final step. The carb count is similar.


  • 1 lb. green beans, remove stem end
  • 1 Tbsp olive oil
  • 2 - 3 cloves of garlic, crushed
  • 3 Tbsp pine nuts
  • Salt and pepper to taste


1) Cook green beans for 2 to 3 minutes, either in a lot of salted boiling water (preferred) or in the microwave. You want them to be just barely fork-tender, but still retain their bright green color.

2) Heat oil in skillet over medium heat until hot, and sauté crushed garlic and pine nuts for about a minute, until garlic is fragrant. Add beans and toss until beans are coated. Add salt and pepper and toss again. Serve.

Nutritional Information: Each of 4 servings has 5 grams effective carbohydrate plus 4 grams fiber, 3 grams protein, and 108 calories.

Thursday, January 8, 2009

LOW CARB Italian Squash Casserole

You can actually use any mix of types of summer squash for this. A pesto sauce might be able to be substituted for the basil and garlic (say, a quarter cup), but I haven't tried it.


  • ~1¾ lbs. zucchini or other summer squash
  • ¼ cup minced onion
  • 4 cloves garlic, pressed or minced
  • 1 Tablespoon olive oil
  • 2/3 cup chopped fresh basil
  • 1/3 cup sour cream
  • 2 eggs
  • 1½ cup shredded Italian cheeses (e.g. Parmesan, fontina, mozzerella, etc.)*
  • Salt and pepper to taste
  • ~1 teaspoon worth sugar substitute
  • * I think it's best if part of the cheese is a hard cheese, like Parmesan or Asagio, but it isn't vital.


Heat the oven to 375° F.

1) Cut the squash into 1 to 2-inch lengths and run through a food processor, using the large blade. Alternatively, you can grate the squash.

2) Heat oil in a large skillet. Sauté the onion in the oil for 1 to 2 minutes, then add the squash. Season with salt and pepper to taste, (use seasoned salt, if you wish), and cook for an additional 5 to 6 minutes.

3) Push the squash toward the outside of the pan, add a trace of oil in the center, and sauté the garlic for 30 seconds or so. Mix it all together, add the basil, mix again, and turn the heat off.

3) Transfer the squash mixture to a casserole dish (2 quarts or so). Mix in one cup of cheese, the sour cream, and the sweetener. Taste for seasoning.

4) Add the eggs and combine well. Scrape down the sides of the casserole dish. Sprinkle the other half cup of cheese on the top.

Bake for about 20 to 22 minutes, until cheese turns a golden brown to

Makes 8 servings as a side dish.

Nutritional Information: Each serving has 4 grams effective carbohydrate plus 1 gram fiber, 10 grams protein, and 159 calories.

Tuesday, January 6, 2009


2 Servings
  • 1 pound chicken wings
  • 2 tbsp butter
  • 1/4 cup hot pepper sauce
Bake wings at 375 degrees F for 20 minutes. In saucepan, melt butter. Stir in hot pepper sauce. Brush wings with sauce. Bake for 10 more minutes. Turn over and baste with sauce. Bake 10 more minutes. Serve with blue cheese dressing and celery (1/2 cup = 1.9 grams of carbs).

Carb Count: Recipe Total 0 grams of carbs, Carbohydrates Per Serving 0 grams of carbs

Scrumptious Creamed Spinach

When cooled to room temperature, this also can be used as a spread or dip for vegetables.

This can also be made with a 16-oz bag of chopped frozen spinach. Just use 10 oz or so of mushrooms and a little more cheese.


  • 1 10 oz package chopped frozen spinach (or a larger bag, see above)
  • 1/2 C toasted pecan pieces (lightly toast in oven or on stove)
  • 6-8 oz sliced mushrooms
  • 1/4 C minced onion
  • 2 cloves garlic, minced, pressed, or smashed
  • 1/2 C grated cheese - at least some of it should be a hard cheese like Parmesan
  • 1 C ricotta cheese
  • Dry white wine - a little to deglaze and 1-2 T more
  • 1/2 t black pepper
  • Salt to taste
  • A little nutmeg


1) Put pecans in food processor.

2) Thaw and squeeze liquid out of the spinach, then add that in, too.

3) Cook onion in skillet in a little oil until beginning to soften.

4) Add mushrooms, and cook on medium high until most of the water is out of them and mushrooms are browning.

5) Deglaze the pan with white wine

6) Add garlic and seasonings and cook for a minute or so.

7) Add the contents of the pan and cheeses to the food processor and process. If there isn't enough liquid for the processor to do its thing (you hope), add the wine, a tablespoon at a time.

8) Now all that remains is to heat it through. Put it in a bowl or small casserole dish and either heat it in the microwave for a few minutes, or put in the oven at ~350 F. for 15 minutes or until the top browns.

Nutritional Information:
Each of 6 servings has 4 grams effective carbohydrate plus 3 grams fiber, 11 grams protein, and 192 calories.

Meatballs with Tomato and Zucchini Medley

  • 1/4 pound extra-lean ground beef --OR ground turkey breast
  • 2 tablespoons whole wheat bread crumbs
  • 2 tablespoons liquid egg substitute or 1/2 egg
  • 3/8 teaspoon ground black pepper
  • 1/4 teaspoon dried Italian seasoning
  • 3 tablespoons grated Parmesan cheese
  • 1/2 onion -- finely chopped
  • 1 cloves garlic -- minced
  • 1 zucchini, halved lengthwise -- sliced
  • 1/2 yellow squash, halved lengthwise -- sliced
  • 1/2 can Italian-style cut tomatoes -- (8 ounces)
  • 1/2 can crushed tomatoes -- (8 ounces)
  • 2 tablespoons chopped fresh basil
  • 1 Sprig basil -- for garnish
In a large bowl, combine the beef or turkey, bread crumbs, egg substitute or egg, 1/4 teaspoon of the pepper, the Italian seasoning, and 2 tablespoons of the cheese. Form into balls the size of

Spray a large nonstick skillet with cooking spray and heat over medium heat. Working in batches, add the meatballs and cook for 15 minutes, or until browned and no longer pink inside. Remove to a bowl, leaving drippings in the skillet. Repeat to cook the remaining meatballs.

In the same skillet in warm drippings over medium-high heat, add the onion and garlic and cook for 5 minutes, or until the onion is tender. Stir in the zucchini, yellow squash, cut tomatoes (with juice), crushed tomatoes, the remaining 1/8 teaspoon pepper, the remaining 1 tablespoon cheese, and the meatballs. Heat to boiling. Reduce the heat to low, cover, and cook for 20 minutes. Stir in the chopped basil. Garnish with the basil sprig.

Nutritional Information:
280 calories
20 total fat (5 g sat)
88 mg cholesterol
25 g carbohydrate
23 g protein
6 g fiber
646 mg sodium

Monday, January 5, 2009

Zucchini Lasagna

  • 3 zucchini, peeled and cut into thin slices
  • 1 lb hamburger
  • 1 lb hot Italian sausage
  • 1 c low carb spaghetti sauce
  • 1 container ricotta (or cottage cheese)
  • 1 egg
  • As much shredded mozzarella cheese as you want!
  1. Brown hamburger and sausage.
  2. Sauté zucchini slices in a bit of olive oil.
  3. Mix egg with ricotta cheese.
  4. Spray, 9x13 inch baking dish with cooking spray.
  5. Put 1 tablespoon of spaghetti sauce in bottom, then mix rest of sauce with meat. Layer it on up in the pan (use about half the ingredients each time) -- zucchini, meat, ricotta cheese, shredded cheese. Do this same layering again, then top with more shredded cheese.
  6. Bake at 350 degrees F for 30 min. Then turn it to broil and let the cheese on top brown a bit and get bubbly (about 2-3 minutes.)
  7. Let cool for a bit and then cut into squares.
Note: This also freezes well. Chill the leftovers, cut into single-serving squares, place on a plate and flash-freeze for a couple of hours and then put into airtight baggies or just freeze in Tupperware.

More info: Figuring that 3 zucchini would fill 2 cups, the ricotta cheese was in a pint container and you were using 2 cups of mozzarella cheese on this, the entire lasagna would have an effective carb count (ECC) of 60g. So splitting this into 6 nice sized servings would be 10g a serving, or 8 servings at 7.5 carbs each.

Sugar Free BBQ Sauce


  • 2 strips of thick bacon, chopped fine (or see note)
  • 1 small onion, minced
  • 1 clove garlic, minced or 1/4 teaspoon garlic powder
  • 1 small can (6 oz) tomato paste
  • 1 can (12 oz) diet (sugar-free) cola - Splenda-sweetened preferred
  • 1/4 cup low carb (sugar-free) catsup, (or see note)
  • 3 T mustard
  • 1 Tablespoon Worcestershire sauce
  • 1 pinch ground cloves
  • Hot sauce to taste


Note 1: If you prefer to leave the bacon out, add 1-3 teaspoons of liquid smoke, to taste, near the end of the cooking. Alternatively, add some smoky flavor using 1 teaspoon of smoked paprika, or chipotle powder to taste.

Note 2: If you can't find low carb catsup, leave it out, but add about a tablespoon of vinegar and some sweetener, to taste.

1) Fry the bacon in a saucepan - a 2 qt pan works well.

2) Add the onion and cook over medium until soft - 3-5 minutes. Add garlic at this point if you're using fresh and stir it for half a minute or so.

3) Add the rest of the ingredients, plus about half a cup of water. Stir well. 4) Simmer for 20-30 minutes. It will cook down a bit and flavors will combine. 5) Adjust the seasonings so you have the balance you want - you can add vinegar, artificial sweetener (liquid preferred), or hot sauce. (If it's too hot, adding more sweetener will tone it down.)

The recipe makes approximately 10 servings of 1/4 cup each. Each serving has about 3.5 grams of carbohydrate plus 1 gram of fiber.

Sunday, January 4, 2009

LOW CARB Beef Tenderloin with Mushroom Gravy

Easy to make but long on flavor, it's the mushroom gravy that shines in this dish. Classy enough for guests as well as family, you can make this roast in less than 45 minutes. Do not overcook the roast or it will become tough and chewy.

  • 1 whole beef tenderloin roast (about 4 pounds), trimmed
  • 1 tablespoon olive oil
  • 1/2 teaspoon ground black pepper
  • Mushroom Gravy:
  • 2 tablespoons vegetable oil
  • 1/4 cup all-purpose flour
  • 2-1/2 cups beef broth
  • 1/2 cup dry white wine or water
  • 12 ounces white mushrooms, cleaned and sliced thin
  • 2 teaspoons chopped fresh rosemary, or 1 teaspoon dried rosemary leaves, crumbled
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • Sprigs of fresh rosemary for garnish (optional)

Heat the oven to 500 degrees F. Rub the beef tenderloin with the olive oil and sprinkle with the pepper. Place diagonally on a 15-1/2 x 10-1/2-inch jelly roll pan, tucking the thin end under for even cooking.

Roast for 25 to 30 minutes, or until a meat thermometer inserted into the center of the thickest part registers 135 degrees F. for rare.

Meanwhile, make the gravy. In a large skillet, heat the oil over medium-high heat. Add the flour and whisk for 2 to 4 minutes, or until a dark golden color.

Slowly whisk in the broth and wine, then the mushrooms, rosemary, salt, and pepper. Reduce the heat to medium-low and cook for 10 to 15 minutes, stirring occasionally, until slightly thickened.

Remove the beef tenderloin from the oven, cover loosely with foil, and let stand for about 10 minutes, or until a meat thermometer registers 140 degrees F. The meat will continue cooking and the slicing will be easier.

Slice 1/4-inch thick and arrange on a serving platter. Garnish with rosemary sprigs and serve with the mushroom gravy.

Yield: 12 servings

Per serving: 295 calories, 32 g protein, 2 g carbohydrates, 16 g fat, 94 mg cholesterol, 503 mg sodium

LOW CARB Easy Three Berry Syrup or Sauce

An easy sugar-free berry syrup for pancakes or sauce for dessert. It can be made with fresh or frozen berries, in any proportions you like. I often just make it using a bag of mixed frozen blueberries, raspberries, and blackberries. If you use frozen berries, make sure there is no sugar added.


* 1 cup blueberries, fresh or frozen
* 1 cup raspberries
* 1 cup blackberries
* OR use 3 cups from a bag of mixed blueberries, raspberries, and blackberries
* 1/2 cup water
* Artificial sweetener to taste - about 1/2 cup makes a traditionally-sweetened syrup
* pinch of salt

Put ingredients in saucepan and bring to a boil. The berries will begin to break down as soon as the boiling begins. After 5 minutes, turn off heat and mash with a potato masher or fork to help break down the larger berries. Boil for another 2 minutes to combine. Remove from heat. Mixture will thicken as it cools.

Yield: about 1 and 1/4 cup of sauce. Each 1/4 cup serving contains about 7 grams of usable carbohydrate, 4 grams of fiber, and lots of antioxidants.

Zucchini Casserole

  • 1 lb. small zucchini squash
  • 1 large onion, finely chopped
  • 6 tbsp. butter
  • 2 cups shredded sharp cheddar cheese
  • 1 clove minced garlic
  • 1 tsp. salt
  • Dash pepper
  • 2 eggs, slightly beaten
  1. Cook zucchini whole in a small amount of water until crisp tender. Cool.
  2. Saute onion and garlic in 4 Tbsp butter. Cut cooled squash in cubes (or just circles, its easier) and add to onion. Stir in salt, pepper, and 1 1/2 cups
  3. cheese (reserve 1/2 cup for topping). Cool. Mix vegetable mixture with beaten eggs.
  4. Place mixture in buttered casserole dish. Top with reserved 1/2 cup cheese.
  5. Bake at 350 degrees for 30 - 45 minutes.

Saturday, January 3, 2009

Zucchini Hash Browns

  • 1 cup grated zucchini
  • 1 Tbsp. grated onion
  • 2 eggs, beaten slightly
  • Salt, pepper, onion powder, (garlic powder for those who use it)
Heat oil in my big cast iron skillet. Mix all ingredients together in medium sized bowl and drop by heaping tablespoons in hot oil. When brown on one side, turn and cook the other side. Stack on a plate and keep in warm oven 'till whole batch is done. You can top these with sour cream, or
butter, or smother in gravy.

Very low in carbs. Store in the fridge and heat and serve whenever your in the mood.

LOW CARB Mediterranean Summer Vegetables

This is similar to ratatouille, but has a slightly different texture and flavors. It is great cold as a salad the next day, or reheat for an omelet filling.


  • ¼ cup olive oil
  • 1 small onion, chopped (about ¼ lb)
  • 1 lb eggplant, any variety, chopped into cubes
  • 1 large green or red bell pepper, chopped
  • ½ lb. zucchini, chopped or sliced
  • 3 cloves garlic, pressed, grated, or minced
  • 3/4 lb tomatoes, fresh or canned and drained
  • 1/4 to 1/3 cup dry white wine, or can substitute vegetable or chicken broth
  • Salt and pepper
  • 1 or 2 drops hot sauce, if desired
  • ½ cup fresh chopped basil, or 1 T dried (but please get fresh if you can, it's a lot better)


In this vegetable sauté, depending on the heat of the pan and the juiciness of the vegetables, they may begin to stick. If this happens, add a splash of the wine or broth to loosen it up.

1. Heat oil in pan with onion. When onion is well-sizzling, add eggplant and cook for 4 to 5 minutes. Sprinkle salt over all. Then add peppers, cook for 2 to 3 minutes, add zucchini, and cook for 2 to 3 minutes.

2. Push the vegetables out to the edges of the pan and cook the garlic in the center (you may need to add a bit more oil) for 30 to 60 seconds until fragrant.

3. Dump the tomatoes in and stir to release juice (again, this keeps everything from sticking). Add the rest of the wine or broth and dried basil if you're using it. Cook until tomatoes are fairly well broken-down. The eggplant should be pretty mushy.

4. Add black pepper and hot sauce, if you're using it. (Only a drop of hot sauce; you just want it to "perk up" the flavors, not be spicy.)

5. Taste and adjust seasonings. If tomato and wine are making it a bit acidic, or the flavors don't seem to be blending nicely, add a very small amount of sweetener -- no more than 1 teaspoon worth. You'll be amazed how this can change the whole dish.

6. Mix in the fresh basil, and take off heat.

How long you cook it after this point are really up to you. Sometimes I cook it down to concentrate the flavors and make it a lot less chunky. If you stop at this point, though, you should have about 4 cups of vegetables, making 8 servings.

Nutritional Information: Each serving has 5 grams effective carbohydrate plus 3.5 grams fiber, 2 grams protein, and 97 calories.

Friday, January 2, 2009

LOW CARB Pork Chops with Dijon Cream Sauce Recipe

The Dijon mustard cream sauce on these pork chops is surprisingly light due to fat-free half-and-half or evaporated milk. This is a delicious low-calorie entree, fast and easy to make
  • 4 (4-ounce) boneless center-cut pork loin chops (1/2-inch thick)
  • 1/2 teaspoon salt
  • 1/2 teaspoon coarsely ground pepper
  • Cooking spray
  • 1/3 cup fat-free, reduced-sodium chicken broth
  • 1-1/2 Tablespoons Dijon mustard
  • 1/3 cup fat-free half-and-half or fat-free evaporated milk
Trim fat from chops. Sprinkle both sides of pork chops evenly with salt and pepper. Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add chops to skillet, and cook 3 to 4 minutes on each side or until browned. Remove chops from skillet, and keep warm.

Add broth to skillet, stirring to loosen browned bits. Combine Dijon mustard and half-and-half or evaporated milk and add to skillet. Reduce heat, and simmer 7 minutes or until sauce is thickened slightly. Spoon sauce over chops.

Yield: 4 servings

Per Serving: Calories 201 (40% from fat); Fat 9.0 grams (sat 3.0 grams); Protein: 23.5 grams; Carbohydrate: 2.7 grams; Fiber: 0.1 grams ; Cholesterol 68 mg; Sodium 567 mg; Exchanges: 3 lean meat


Hands-on time: 15 minutes
Time to table: 60 minutes
Serves 4
  • 1 tablespoon olive oil
  • 1 large onion, chopped
  • 1 pound turnips, trimmed, peeled, cut in 3/4-inch pieces
  • 1/2 teaspoon ground cumin
  • Salt & pepper to taste
In a large skillet, heat the oil on MEDIUM HIGH until shimmery. Add the onion and stir to coat with fat. Cook for 4 - 5 minutes until onion begins to turn gold. Add the turnips and stir to coat with fat. Let cook for about 15 minutes, stirring often, reducing heat if needed to keep the turnips from burning. Add the cumin. Continue to cook for another 30 minutes or so (this long may not be needed but it worked for me) until the turnips are cooked through and beginning to caramelize. Season to taste with salt and pepper. Serve and enjoy!

Per Serving: 78Cal; 3g Tot Fat; 1g Sat Fat; 0mg Cholesterol; 77mg Sodium; 11g Carb; 3g Fiber; 6g Sugar; 2g Protein; Weight Watchers 1 point

Thursday, January 1, 2009

LOW CARB Lasagna in a Bowl


  • ground meat, cooked and drained (1 lb makes about 6 servings)
  • Per Serving:
  • 1/3 C ricotta cheese
  • 1/2 C sugar-free spaghetti sauce
  • 1/4 C shredded mozzarella cheese
  • 2 T parmesan cheese
  • 1 C cooked spaghetti squash, or other low carb pasta alternative*


1. Cook the "pasta alternative", be it spaghetti squash or something else

2. Cook the meat with salt and pepper to taste. Drain off the fat.

3. Heat the ricotta (microwave works best)

4. Layer in bowl: pasta alternative, ricotta cheese, ground meat, mozzarella, sauce, parmesan.

Nutritional Information (with spaghetti squash): 19 grams ink ecc effective carbohydrate plus 3 grams fiber, 38 grams protein, and 435 calories.

LOW CARB Wild Mushroom Turkey Gravy

Serves: 8 servings (about 1 2/3 cups)

Here's the perfect way to use those juices and drippings from your next roasted turkey. There's more than one way to thicken a sauce or gravy! Since flour and cornstarch are out when you're eating low-carb, a classic French cream reduction is in order. This rich sauce is complemented by the hearty taste of the mushrooms, and it's a great accompaniment to anyone's Thanksgiving turkey!

  • 2 cups defatted turkey juices from turkey roasting pan or homemade turkey or chicken stock
  • 1/2 cup heavy cream
  • 3 tablespoons unsalted butter
  • 10 ounces shiitake mushrooms, rinsed, stemmed and sliced
  • 1 tablespoon chopped fresh thyme leaves
  • 1 clove garlic, minced
  • 1/4 cup dry sherry
  • Salt and freshly ground black pepper
  1. 1/2 teaspoon red wine vinegar
  2. Bring the juice to a simmer in a small saucepan over medium-high heat and reduce by half. Add the cream and cook until reduced enough to coat the back of a spoon, about 8 minutes.
  3. Heat the butter in a skillet over medium-high heat. Add the mushrooms, thyme, garlic, and sherry and cook, stirring occasionally, until tender and almost dry, about 6 minutes
  4. Combine the mushrooms with reduced gravy and season with salt and pepper. Reheat, if necessary, and stir in the vinegar. Transfer to a gravy boat and keep warm until serving.

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.