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Category Archives: Recipes

Crustless Spinach Quiche

Posted on September 13, 2019 by

A brunch favorite filled with flavor! 

Ingredients
6 eggs
10 oz pkg frozen spinach, thawed & drained
1 medium onion, diced
2 cloves garlic, minced
1 Tbls butter
½ green olives, sliced
1 tsp red pepper flakes
2 cups shredded cheddar (I use the Mexican blend)
Salt & Pepper to taste

Directions

  1. Preheat oven to 350 degrees. Spray large (9”) quiche dish with cooking spray.
  2. Saute onions & garlic in butter until softened. Stir in spinach and cook until heated through. Remove from heat.
  3. Add olives and pepper flakes.
  4. Whisk eggs and stir into spinach mixture.
  5. Stir in cheese and pour into baking dish. Sprinkle a little more cheese on top if desired.
  6. Bake for 35-40 minutes or until eggs are set and edges turn slightly brown.
  7. Remove and allow to cool before serving.

Makes 6 servings

Nutrition Facts:
Calories                       171
Total Fat                      10g
Total Carbohydrates      5g
Dietary Fiber               1.5g
Protein                         17g

Print Recipe: Spinach Crustless Quiche

Chicken Diablo

Posted on August 13, 2019 by

You can make it as spicy as you want – I like it hot!

Ingredients
2 chicken breast halves, cut into 1-2” chunks
1 red or yellow bell pepper, diced
1 can black beans, rinsed and drained
1 cup Mexican cheese blend, shredded
1 package frozen riced cauliflower
10 oz can of Rotel (any style you like) or 1 cup salsa
1 pkg of creamy chicken protein soup mix
½ cup hot water

Directions

  1. Thaw cauliflower and spread in the bottom of casserole dish.
  2. Top with chunks of chicken, pepper and black beans.
  3. Stir soup mix with hot water until mixed and add tomatoes/salsa (not drained).
  4. Pour over entire casserole.
  5. Sprinkle with cheese and bake at 350 degrees for 45 minutes.
  6. Serve with sour cream if desired.

Makes 6 servings

Nutrition Facts:
Calories                                 135
Total Fat                                  3g
Total Carbohydrates             7.5g
Dietary Fiber                        1.5g
Protein                                  18g

Note: Try using green beans in place of riced cauliflower for a bit of variation!

Print Recipe: Chicken Diablo

Lime and Cilantro Shrimp Skillet

Posted on July 12, 2019 by

Tangy & tasty with a hint of smoke!

Ingredients|
1 Tbls olive oil
1 Tbls butter
2 limes, sliced thin
4 cloves garlic, minced or crushed
1 tsp smoked paprika
½ tsp red pepper flakes (if desired)
½ cup white wine
2 lb large shrimp (peeled & deveined with tails)
1 Tbls Fresh ground pepper
½ Tbls Sea salt
½ cup fresh cilantro, chopped

Package of riced cauliflower – cooked

Directions

  1. Heat oil over medium to high heat and allow to coat the bottom of the cast iron skillet.
  2. Add butter and heat until it bubbles.
  3. Add lime slices and garlic. Cook for 30-45 seconds.
  4. Add paprika, salt, peppers & wine and allow to simmer for 2-3 minutes to reduce by half.
  5. Add the shrimp and stir often allowing it to cook until pink. Remove from skillet and plate.
  6. Serve with riced cauliflower and sprinkle with more cilantro if desired.

Makes 4 servings

Nutrition Facts: (not including cauliflower)
Calories                       255
Total Fat                            8g
Total Carbohydrates    2.5g
Dietary Fiber                0g
Protein                                        34g

Print Recipe: Lime and Cilantro Shrimp Skillet

Strawberry No-Bake Cheesecake – Low Carb Too!

Posted on July 03, 2019 by

Cool & creamy dessert for those special occasions – like tonight!

Ingredients:

nonstick cooking spray
¾ cup almond meal or almond flour
2 tablespoons butter, melted
3 cups strawberries, sliced
2 envelopes protein strawberry-banana gelatin
3 envelopes unflavored gelatin
2 cups cold water, divided
32 oz cream cheese, softened
1 ¼ cups sugar substitute, divided
1 teaspoon lemon juice
½ cup almond milk (soy or coconut work well too)
⅔ cup hot water
1 cup diet sprite or any sparkling water

Directions:

  1. Spray the sides of an 8” or 9” springform pan and line bottom with parchment paper.
  2. Combine almond meal, ¼ cup of sugar substitute and melted butter until crumbly.
  3. Transfer the crumb mixture to the springform pan. Use a spatula or back of spoon to press down to form a base. Chill for 10 minutes.
  4. In a small bowl, combine 1 cup cold water, 1 envelope of protein gelatin and 2 envelopes of unflavored gelatin. Let bloom for 3 minutes, until the water is mostly absorbed. Microwave for 20–30 seconds, or until the gelatin is melted.
  5. In a large bowl, beat the cream cheese, 1 cup sugar substitute and lemon juice together with an electric hand mixer until combined.
  6. Add the milk and melted gelatin and beat for another 1-2 minutes, until fluffy & well combined.
  7. Spread cheesecake mixture over the chilled crust. Chill for 10 minutes.
  8. In a small bowl, combine the remaining 1 cup cold water with the remaining 2 envelopes (1 plain & 1 flavored) of gelatin. Let the gelatin bloom for 3 minutes. Microwave 20–30 seconds, until the gelatin is melted.
  9. Add 1 cup sparkling water or diet soda slowly and stir to combine. Let sit for 5 minutes to cool slightly. Skim off foam and set aside.
  10. Arrange the sliced strawberries over the cheesecake layer in a circular pattern with the flat sides facing out. Begin with the larger slices near the outside and continue toward center until filled.
  11. Spoon half of the gelatin over the strawberries. Refrigerate for 30 minutes. Pour the remaining gelatin over the berries. Refrigerate for several hours.
  12. Release the springform and remove the parchment – then slice & serve.

Serves 16

Nutritional Info:
Calories:               195
Fat:                          14g
Carbohydrates:     5g
Fiber:                        1g
Protein:                    8g

Print Recipe: Strawberry No-Bake Cheesecake

Golden Mahi Mahi with Citrus Slaw

Posted on June 28, 2019 by

A delicious blen of sweet & savory that’s bound to become a favorite!

Ingredients
Fish:
1 lb mahi mahi filets
1 ½ tsp paprika
1 tsp brown sugar
1 tsp garlic powder
1 tsp onion powder
1 tsp ground cumin
½ tsp chili powder
¼ tsp oregano
Salt & pepper to taste
1 Tbls olive oil

Slaw:
1 6 oz. package cole slaw mix with carrots
¼ red pepper, sliced thin
½ cup green onions, sliced
2 Tbls lime juice + zest
1 Tbls honey
1 clove garlic, minced
2 Tbls olive oil
¼ cup fresh cilantro, chopped

Directions

  1. Combine spices & sugar in shallow dish and mix thoroughly.
  2. Coat both sides of mahi filets.
  3. Heat olive oil in cast iron skillet to medium-high heat.
  4. Add fish and allow to cook until golden on one side, then turn gently.
  5. Fish is done when it flakes easily. Remove from heat and plate.
  6. Combine slaw mix, pepper & onion together.
  7. Combine remaining ingredients in a small bowl and whisk to mix.
  8. Pour over slaw mix and toss. Serve next to fish.

Makes 4 servings

Nutrition Facts:
Calories                       285
Total Fat                      12g
Total Carbohydrates    16g
Dietary Fiber                3g
Protein                        36g

Print Recipe:  Golden Mahi Mahi with Citrus Slaw

Low Carb Pineapple Whip with Protein!

Posted on June 21, 2019 by

A fresh and sunny summer treat!

Ingredients
1 pkg vanilla protein pudding & shake mix
1 pkg pineapple protein drink mix
¾ cup half & half
¾ cup unsweetened almond milk

Directions

  1. Fill quart sized Ziploc bag with protein mixes, half & half and almond milk – seal tightly.
  2. Squeeze/knead to mix.
  3. Fill gallon sized Ziploc bag with 4-6 cups of ice and a tablespoon of rock salt.
  4. Place smaller bag inside the larger and seal tightly.
  5. Wrap a dish towel around the bag and shake for about 5 minutes. Examine mix at that point and continue to shake if the mix is not yet the consistency that you’re looking for.

Makes 4 servings

Nutrition Facts:
Calories                                 103
Total Fat                                  6g
Total Carbohydrates               4g
Dietary Fiber                           1g
Protein                                     9g

Print Recipe: low carb pineapple whip

Turkey Sliders with Spinach and Feta

Posted on June 12, 2019 by

Serve as a main entrée or an appetizer – they’re a crowd-pleaser!

Ingredients
2 lbs ground turkey or ground turkey sausage
2 eggs
2 cloves garlic, minced
10 oz package of fresh baby spinach, chopped
4 oz feta cheese
Salt & pepper to taste

Tzatziki sauce
6 oz plain Greek yogurt
½ c cucumber, grated
1 tsp olive oil
2 tsp white wine or rice vinegar
1 clove garlic, minced
1 tso dill
Salt to taste

Directions

  1. Mix all ingredients for sliders together in a large bowl.
  2. Form 24 small patties on parchment paper or foil.
  3. Fry patties over medium to medium-high heat in non-stick skillet that has been sprayed with cooking spray. (These take a little heat to brown)
  4. Transfer to cooling rack.
  5. Serve with Tzatziki sauce.

 

Makes 8 servings (3 sliders)

Nutrition Facts (plain & with sauce):       Tzatziki sauce
Calories              230                                      20
Total Fat               13g                                    2.5g
Total Carbohydrates          2.5g                         1g
Dietary Fiber                     1g                             0g
Protein                               27g                         2.2g

Print Recipe: Turkey Sliders with Spinach and Feta

Parmesan & Garlic Protein Orzo

Posted on June 05, 2019 by

A perfect meatless entrée for your busy nights! 

Ingredients
1 tsp olive oil
2 packets of protein orzo
2 cloves garlic, minced
1 lg shallot or 3 green onions, sliced
2 cups chicken broth
½ cup milk
¼ tsp salt
¼ tsp fresh ground pepper
¾ cup Parmesan cheese, grated
2 cups fresh baby spinach

Directions

  1. Heat oil in skillet and add orzo (uncooked). Stir until slightly browned.
  2. Add garlic and shallots and cook until softened.
  3. Add ½ cup chicken broth until absorbed, then add another ½ cup of broth. Continue until all the broth is absorbed.
  4. Add ½ cup milk and cook until almost absorbed.
  5. Toss in the spinach, salt & pepper. Stir until wilted.
  6. Add ½ cup Parmesan and allow to start to melt.
  7. Divide into bowls and top with remaining cheese.

Makes 2 servings

Nutrition Facts:
Calories                                 355
Total Fat                                 10g
Total Carbohydrates               13g
Dietary Fiber                           3g
Protein                                   41g

Print Recipe: parmesan garlic protein orzo

fun with eggs

Fun With Eggs!

Posted on April 05, 2019 by

It’s no secret that eggs pack a great little protein punch and are extremely versatile in your diet. They average about 70-80 calories and contain 6-7 grams of protein. They are rich in choline, which helps promote normal cell activity and aids in the transportation of vitamins and minerals through your system. Eggs contain all 9 of the amino acids that are essential to your diet. What don’t they do?  They don’t add to your carb count!

This time of year, you’ll see eggs everywhere – have you colored a batch yet?  (You don’t need a child’s help but it could make it more fun). Pick up a dozen – or two – and make your own this weekend!  We made a batch last weekend with this no-mess trick that’s great for little fingers.

You’ll need a bag of rice and some basic liquid food coloring along with a number of small plastic containers with tight-fitting lids.  I picked up the rice & containers at the local dollar store.

Start with this great tip on cooking the perfect hard-boiled eggs.  Allow them to cool and dry completely.

Put about 3/4 – 1 cup of rice to each container and add 8-10 drops of coloring to each cup.

 

 

 

 

 

 

Shake the container to distribute the coloring to the rice.  Open the container and add a hard boiled egg, reseal and hand to a small child to shake!

 

 

 

 

Remove the colored eggs from the cups and lay on a paper towel to dry completely. You can make them multi-colored by tossing them into a second color.  If the rice seems to be drying out, add a few more drops of coloring and shake before adding a new egg.

 

 

 

 

 

 

Enjoy these colorful treats & Happy Easter everyone!

 

Low Carb Taco Bowl

Posted on March 21, 2019 by

You won’t miss the shell!

Ingredients
1 lb ground beef or turkey – your choice!
1 packet of taco seasoning
1 can Rotel tomatoes ( I like the cilantro one)
1 pkg cole slaw mix
1 4 oz. can sliced black olives
1 4 oz. can diced jalapenos – optional
1 avocado
3 green onions – sliced
Shredded cheese & sour cream for topping 

Directions

  1. Brown ground meat and stir in seasoning packet.
  2. Add tomatoes, olives & jalapenos.
  3. Stir in cole slaw mix and onions (save a bit for garnish).
  4. Serve with diced avocado, shredded cheese & sour cream. Sprinkle with remaining green onion.

Makes 6 servings

 

Nutrition Facts: (does not include sour cream & cheese – add accordingly)
Calories    256
Total Fat     17g
Total Carbohydrates   10g
Dietary Fiber    4g
Protein   18g

Note: You can control the heat on this one! Using salsa in place of the can of Rotel won’t change the nutritional data too much.

Print Recipe: Low Carb Taco Bowl