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.

Ingredients:

• 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)

Preparation:

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.

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

Preparation:
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