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Category Archives: Recipes

Tarragon Chicken & ‘Rice’ Soup

Posted on October 26, 2020 by

Using riced cauliflower in your favorite soup recipes brings down the carbs while maintaining the balance of textures!

Ingredients
4 cups chicken broth
2 large chicken breast halves, cooked and diced
1 small onion, diced
1 cup chopped or shredded carrots
4 stalks celery, sliced
2 cloves garlic, minced
2 Tbls dried tarragon
1 tsp dried basil
½ tsp fresh ground pepper
1 package frozen riced cauliflower

Directions
1. Cook your chicken breasts in the broth until done. Remove from broth and dice.
2. Return chicken to pot and add everything else but the riced cauliflower.
3. Simmer until carrots are tender and add frozen riced cauliflower. (do not cook first)
4. Simmer until tender & serve!

Makes 6 servings

Nutrition Facts:
Calories 156
Total Fat 4.6g
Total Carbohydrates 9.7g
Dietary Fiber 3.4g
Protein 19.2g

Print Recipe: Tarragon Chicken Soup

Spicy Black Bean Soup

Posted on September 18, 2020 by

A quick and easy soup with staples from your pantry!

Ingredients
2 cans black beans, drained & rinsed
1 can Rotel tomatoes (any variety)
2 cups chicken broth
1 tsp cumin
½ tsp cilantro
4 Tbls light sour cream
1 green onion, sliced

Directions
1. Drain and rinse beans. Add to soup pot.
2. Add tomatoes and chicken broth.
3. Stir in seasonings and heat over medium-high heat until hot.
4. Divide into bowls and top with 1 Tablespoon sour cream and sprinkle with green onions.

Makes 4 servings

Nutrition Facts:
Calories 152
Total Fat 4g
Total Carbohydrates 20g
Dietary Fiber 6g
Protein 9g

 

Print Recipe: Spicy Black Bean Soup

Low Carb Shrimp Sushi Bowl

Posted on September 11, 2020 by

A colorful dish that’s filled with flavors!

Ingredients
1 lb cooked shrimp, chilled
1 avocado, sliced
½ cucumber, sliced thin
1 green onion, sliced
4-6 sheets nori, sliced into ribbons
Black or toasted sesame seeds to sprinkle
1 package frozen riced cauliflower
2 Tbls rice vinegar
¼ cup mayo
2-3 tsp Sriracha sauce

Directions
1. Thaw shrimp and chill.
2. Heat riced cauliflower to package instructions. Stir in vinegar & mix well. Divide into bowls and allow to cool.
3. Mix mayo with Sriracha sauce and spoon into plastic bag. Seal & cut small tip off one side to drizzle.
4. Arrange shrimp, avocado slices, cucumber slices, green onion & nori on top of riced cauliflower.
5. Drizzle spicy mayo over entire bowl and sprinkle with black sesame seeds.

Makes 4 servings

Nutrition Facts:
Calories 358
Total Fat 18g
Total Carbohydrates 19g
Dietary Fiber 10g
Protein 31g

Print Recipe: Low Carb Shrimp Sushi Bowl

Turkey Slider Lettuce Wraps

Posted on September 04, 2020 by

These tasty little burgers make a great appetizer or small plate meal!

Ingredients
1 lb ground turkey
1 tsp lemon zest
1 tsp lime zest
2 cloves garlic, minced
2 green onions, sliced thin
1 Tbls olive oil
1 head Bibb or Butter lettuce
Slivered carrot or herbs for garnish

Directions
1. Mix ground turkey, lemon and lime zest, garlic and onions together.
2. Shape into small 1 ½-2” patties.
3. Heat olive oil in heavy skillet over medium high heat. Place patties in hot oil and cook about 2 minutes or until browned. Flip over and repeat.
4. Serve on lettuce leaves.
5. I generally have small bowls of Sriracha sauce or mustard to add if desired.

Makes 16 sliders

Nutrition Facts:
Calories 60
Total Fat 4g
Total Carbohydrates 1g
Dietary Fiber 0g
Protein 8g

Print Recipe: Turkey Slider Lettuce Wraps

Easy Ranch Chicken Kabobs

Posted on August 28, 2020 by

When you’re looking for a quick and easy weeknight meal!

Ingredients
1 lb chicken tenders (about 8)
1 envelope dry Ranch dressing mix
1 Tbls olive oil
1 Tbls white wine vinegar
8 6” skewers

Directions
1. Pour dressing mix, olive oil & vinegar into a 1 quart resealable bag. Mix together well.
2. Add chicken tenders and seal bag. Shake to coat and refrigerate for 1-2 hours.
3. Thread 2 tenders onto each skewer.
4. Grill over medium heat (turning once) until done.

Makes 4 servings

Nutrition Facts:
Calories 180
Total Fat 6.3g
Total Carbohydrates 1g
Dietary Fiber 0g
Protein 24g

Print Recipe: Easy Ranch Chicken Kabobs

Low Carb Zuppa Toscana

Posted on August 18, 2020 by

Every bit of the flavor & textures without the carbs!

Ingredients
1 lb Italian turkey sausage (I used spicy)
1 medium onion, diced
1 rib celery, sliced
1 small green pepper, diced
3 cloves garlic, minced
16 oz package frozen cauliflower florets (or 1 lb head fresh)
6 cups chicken broth
6 cups kale, torn into bite-sized bits
½ cup half & half
Salt & pepper

Directions
1. Brown ground meat and add onions, celery, garlic & peppers. Saute until veggies are softened.
2. Add cauliflower & chicken broth and bring to boil. Reduce heat and simmer for 15-20 minutes or until cauliflower is tender.
3. Add kale and cook until tender.
4. Stir in half & half.
5. Serve hot!

Makes 4-6 servings

Nutrition Facts: (for 6 servings)
Calories 205
Total Fat 5.5g
Total Carbohydrates 16g
Dietary Fiber 3g
Protein 24g

Print Recipe: Low Carb Zuppa Toscana

Grilled Pesto Shrimp Kabobs

Posted on August 14, 2020 by

Pair shrimp kabobs with a fresh garden salad and a slice of melon!

Ingredients
1 lb jumbo shrimp, peeled and deveined
1 cup fresh basil leaves, chopped
1 clove garlic
¼ cup shredded parmesan cheese
3 Tbls olive oil
Salt & pepper

Directions

  1. Toss basil leaves, garlic, parmesan, olive oil and seasonings together in the bowl of a food processor and pulse until blended smooth.
  2. Combine raw shrimp with pesto and allow to marinate for an hour. (I don’t always have an hour and it still tastes great)
  3. Soak 4 wooden skewers in water for 20-30 minutes. Thread shrimp onto skewers and place on metal outdoor grill pan.
  4. Cook over medium-hot grill until shrimp turn pink. Remove from heat immediately to avoid over-cooking. 6-8 minutes should be enough.
  5. Garnish with fresh basil & extra shredded parmesan if desired.

Makes 4 servings

Nutrition Facts:
Calories         220
Total Fat          13g
Total Carbohydrates  1g
Dietary Fiber       0g
Protein           25g

Print Recipe: Grilled Pesto Shrimp Kabobs

Parmesan Meatloaf Minis

Posted on August 07, 2020 by

All of the flavors of Chicken Parmesan without the carbs!

Ingredients
1 lb ground turkey (or chicken)
1 cup grated Parmesan cheese
3 cloves garlic, minced
½ small onion, minced
1 tsp dried Italian seasoning
2 Tbls fresh basil, chopped
Salt & Pepper to taste
1 egg, beaten
1 cup marinara sauce
½ cup shredded mozzarella cheese for topping

Directions

  1. Preheat oven to 350 degrees F. Line baking sheet with foil.
  2. Mix together ground turkey, Parmesan, garlic, onions, Italian seasoning, basil, salt & pepper and egg.
  3. Divide into 4 equal parts and shape into mini loaves.
  4. Bake for 18-20 minutes or until cooked through.
  5. Remove from oven and spoon 2-3 Tbls of marinara sauce over each loaf and sprinkle with mozzarella cheese.
  6. Return pan to the oven and place under the broiler until cheese is browned & bubbly.

Makes 4 servings

Nutrition Facts:
Calories         305
Total Fat          16g
Total Carbohydrates  11g
Dietary Fiber       2g
Protein           28g

Print Recipe: Parmesan Meatloaf Minis

Tomato & Spinach Frittatas

Posted on July 27, 2020 by

For breakfast, brunch or appetizers!

Ingredients
2 cups baby spinach
1 (15 oz) can diced tomatoes, drained
2 cloves garlic, minced
½ cup shredded cheddar cheese
10 eggs
¼ cup milk
Salt & pepper to taste

Directions

  1. Preheat oven to 350 degrees F (175 degrees C). Spray muffin tin with cooking spray.
  2. Divide spinach, tomatoes & cheese in the muffin cups.
  3. Mix eggs, garlic, milk and salt & pepper in large bowl and whisk together.
  4. Pour mixture evenly into each cup.
  5. Bake for 25 minutes.

Makes 12 servings

Nutrition Facts:
Calories         82
Total Fat          5.4g
Total Carbohydrates  2.3g
Dietary Fiber       .6g
Protein           6.4g

Print Recipe: Tomato and Spinach Fritattas

Chicken and Avocado Cups

Posted on July 10, 2020 by

Savory goodness packed in a cup!

Ingredients
6 oz. chicken breast, cooked & chopped
3 oz. cream cheese
4 cherry tomatoes, quartered
1 clove garlic, minced
¼ tsp onion powder
Salt & pepper to taste
Dash of cayenne pepper
2 avocados, halved & pitted
½ cup parmesan cheese 

Directions

  1. Preheat oven to 375 degrees F. Spray small muffin pan or line with paper cups.
  2. Cut & pit avocados. Scoop a bit from the center to enlarge the cup. Add to bowl with remaining ingredients.
  3. Place avocado halves into muffin pan to stabilize.
  4. Mix ingredients together and divide into avocado halves.
  5. Bake until cheese is melted. Approx. 10-12 minutes.

Makes 4 servings

Nutrition Facts:
Calories           372
Total Fat          30g
Total Carbohydrates 14g
Dietary Fiber       8g
Protein           16g

Note: You can substitute the cherry tomatoes with sundried tomato for a little different taste!  Using light or fat-free cream cheese will also reduce the calories and fat in this dish.

Print Recipe: Chicken Avocado Cups