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Tag Archives: weight loss recipe

Pumpkin Sausage Soup

Posted on November 01, 2019 by

Perfect for a chilly Fall evening!

Ingredients
1 lb. pork sausage
1 medium white onion, chopped
1 clove garlic, minced
4 cups chicken broth
1 (15 oz) can pumpkin puree
¼ cup half & half
Salt & pepper to taste

 

Directions

  1. Brown sausage with onion and garlic. Drain excess fat and set aside.
  2. In medium saucepan, whisk together chicken broth and pumpkin puree.
  3. Add sausage mixture and stir. Heat over medium high heat until hot and turn down heat to simmer. Add half & half and season to taste.
  4. Garnish with pepitas or toasted pumpkin seeds.

Makes 6 servings

Nutrition Facts:
Calories                       224
Total Fat                       12g
Total Carbohydrates       9g
Dietary Fiber                   3g
Protein                          20g

Print Recipe: Pumpkin Sausage Soup

Note: You may substitute turkey sausage for the pork.

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

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