Category: Low-Carb recipes


Idle Not Ground Beef and Vegetable Casserole

 

Ingredients

  • 3 cups new potatoes
  • 1 medium onion
  • 1 pound lean ground beef
  • 1 or 2 cloves of grated garlic
  • 1/4 cup low fat sour cream
  • 2-1/2 cups water
  • 3 cups fresh shelled green peas
  • 2 cups low-sodium beef broth
  • 2 tablespoons cornstarch
  1. Peel and cube potatoes and place in a large pot of water; bring to a boil. Remove from heat, drain water and add fresh room temperature water. Bring potatoes to a boil and cook for 10 minutes. Drain.
  2. Chop onion. Simmer ground beef, onion and 1/2 cup of water in a 3-quart pan until meat is crumbled and brown.
  3. Add potatoes, green peas, fresh grated garlic and remaining 2 cups of water to ground beef mixture. Continue to simmer for 10 minutes, until peas are tender.
  4. Mix 1/4 cup of beef broth with cornstarch and stir until cornstarch is dissolved.
  5. Add cornstarch mixture to pan along with remaining broth, and simmer until casserole is thick.
  6.  Add sour cream, stir and serve.
  7. Serve hot and enjoy!

 

Nutrients per serving

Calories 268

Protein 21 g

Carbohydrates 28 g

Fat 8 g

Cholesterol 50 mg

Sodium 154 mg

Potassium 632 mg

Phosphorus 270 mg

Calcium 44 mg

Fiber 5.2 g

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Spicy Roasted Cauliflower with Tahini

Recipe courtsey of Sauver  Featured in: Eating Israel with Michael Solomonov

SERVES 4-6

 

Ingredients

1 head cauliflower (about 2 14 lbs.), leaves intact
12 cup olive oil
2 tbsp. kosher salt
1 tsp. ground turmeric
1 tsp. sweet paprika
4 cloves garlic, thinly sliced
1 jalapeño, stemmed, halved, seeded, and thinly sliced crosswise
1 lemon, halved
12 cup tahini
Cilantro leaves, to garnish

Instructions

Heat the oven to 400°. On a cutting board, quarter the cauliflower, leaving the core and leaves intact. Transfer the quarters to a large bowl and rub with the olive oil, salt, turmeric, paprika, garlic, and jalapeño. Arrange the cauliflower on a foil-lined baking sheet and roast until tender at the core and lightly browned on the outside, about 45 minutes. Heat the broiler and broil the cauliflower until lightly charred on the top, 1 to 2 minutes.
Remove the cauliflower from the broiler and transfer to a serving dish. Squeeze the lemon halves over the cauliflower, covering them in the juice, and drizzle with the tahini. Garnish the cauliflower with cilantro and serve while hot.

 

Honey-Dijon Chicken Paillards with Zucchini Slaw  Courtesy of My Recipes website

“Paillard” is a French term for any cut of meat that’s been sliced or pounded thin, a brilliant shortcutting technique for plump chicken breasts.

 

Slow Cooker Quinoa Breakfast Casserole with Tomatoes and Spinach

Recipe courtesy of Slow Cooker Gourmet Web

4 hrs 15 mins
Servings4 people
Calories270 kcal
AuthorSlow Cooker Gourmet
Ingredients
  • 1/2 cup quinoa rinsed well and uncooked
  • 1 1/2 cups milk I used 2%
  • 6 large eggs
  • 1/2 teaspoon salt
  • 1/8 teaspoon pepper
  • 1/2 cup frozen cut leaf spinach or use a handful of fresh!
  • 3/4 cup grape tomatoes halved
  • 1/4 cup shredded cheese colby, monterey jack, cheddar, etc.
  • 1/4 cup shredded Parmesan cheese
Instructions
  1. In a mixing bowl whisk 6 eggs until beaten. Add quinoa, milk, salt and pepper and whisk until combined.
  2. Gently mix in spinach, tomatoes and 1/2 cup shredded cheese
  3. Spray crock well with nonstick spray
  4. Add egg and quinoa mixture to crock
  5. Top with Parmesan cheese
  6. Cover and cook on high for 2-4 hours until eggs are set and edges are lightly browned
Nutrition Facts
Slow Cooker Quinoa Breakfast Casserole with Tomato and Spinach
Amount Per Serving
Calories 270Calories from Fat 108
% Daily Value*
Total Fat 12g18%
Saturated Fat 5g25%
Cholesterol 263mg88%
Sodium 570mg24%
Potassium 421mg12%
Total Carbohydrates 20g7%
Dietary Fiber 1g4%
Sugars 5g
Protein 18g36%
Vitamin A22.7%
Vitamin C5.9%
Calcium26.4%
Iron13.1%
* Percent Daily Values are based on a 2000 calorie diet.

 

Berry-Cream Cheese Tart

Courtesy  of Diabetic Living

Ingredients

  •  1/2 8 – ounce package reduced-fat cream cheese (Neufchatel), softened
  •  tablespoons reduced-calorie orange marmalade spread
  •  1/2 8 – ounce container frozen light whipped dessert topping, thawed
  •  recipe Baked Tart Pastry (see recipe below)
  •  cups assorted fresh berries (such as sliced blueberries, raspberries, blackberries, and/or quartered strawberries)

Directions

  1.  Preheat oven to 450 degrees F. On a lightly floured surface, flatten the ball of pastry dough with your hands. Roll dough from center to edge into a circle about 11 inches in diameter. To transfer pastry, wrap it around the rolling pin. Unroll pastry into a 9-inch tart pan with a removable bottom. Ease pastry into tart pan, being careful not to stretch pastry. Press pastry into fluted side of tart pan. Trim pastry to the edge of the tart pan. Prick the bottom and side of pastry generously with the tines of a fork. Line pastry with a double thickness of foil. Bake for 8 minutes; remove foil. Bake for 6 to 8 minutes more or until pastry is golden brown. Cool in pan on a wire rack for 30 minutes.
  2.  For filling, in a medium bowl, beat cream cheese with an electric mixer on medium to high speed about 30 seconds or until fluffy. Beat in marmalade. Fold in topping. Spread filling in Baked Tart Pastry. Top with berries. Cover with foil and chill until ready to serve. Makes 12 servings.

Make Ahead Tip

  •  Make Baked Tart Pastry up to 24 hours ahead; cover and store at room temperature. Prepare as directed through Step 1 without berries. Cover; chill for up to 4 hours. Before serving, arrange berries on filling.

Baked Tart Pastry

Ingredients

  • 1 1/4 cups all-purpose flour
  • 1/4 teaspoon salt
  • 1/3 cup shortening
  • 4 – 5 tablespoons cold water

Directions

  1.  In a large bowl, stir together flour and salt. Using a pastry blender, cut in shortening until pieces are pea-size. Sprinkle 1 tablespoon cold water over part of the mixture; gently toss with a fork. Push moistened dough to the side of the bowl. Repeat moistening dough, using 1 tablespoon cold water at a time, until all the dough is moistened (4 to 5 tablespoons cold water total). Form dough into a ball.

Nutrition Facts Per Serving:

Servings Per Recipe: 12
PER SERVING: 156 cal., 9 g total fat (4 g sat. fat), 7 mg chol., 86 mg sodium, 15 g carb. (2 g fiber), 2 g pro.

Diabetic Exchanges

Other Carb (d.e): 1; Fat (d.e): 2

Blueberry Muffin Bars
courtesy of Betty Crocker
  • Makes: 32 servings
  • Serving Size: 1 bar each
  • Carb Grams Per Serving: 15

Ingredients

  •  Nonstick cooking spray
  •  1 3/4 cups quick-cooking rolled oats
  •  3/4 cup all-purpose flour
  •  3/4 cup whole wheat flour
  •  3/4 cup packed brown sugar*
  •  teaspoon apple pie spice
  •  1/2 cup light butter (1 stick)
  •  1/2 cup coarsely chopped slivered almonds
  •  cup sugar-free blueberry preserves
  •  1/2 teaspoon almond extract

Directions

  1.  Preheat oven to 350 degrees F. Line a 13x9x2-inch baking pan with foil, extending foil up over the edges of the pan. Lightly coat foil with cooking spray; set aside.
  2.  In a large bowl combine oats, all-purpose flour, whole wheat flour, brown sugar, and apple pie spice. Using a pastry blender, cut in light butter until mixture is crumbly. Transfer 3/4 cup of the crumb mixture to a small bowl; stir in almonds. Set aside.
  3.  Press remaining crumb mixture into the bottom of the prepared pan. Bake for 10 minutes.
  4.  In a small bowl stir together the preserves and almond extract. Carefully spread preserves evenly over crust. Sprinkle with reserved crumb mixture; press lightly.
  5.  Bake for 20 to 25 minutes or until top is lightly browned. Cool completely in pan on wire rack. Lift from pan using foil and cut into bars. Wrap remaining bars in foil to store.

Tip

  • *Sugar Substitute: We do not recommend using a sugar substitute for the brown sugar for this recipe.

Nutrition Facts Per Serving:

Servings Per Recipe: 32
PER SERVING: 89 cal., 3 g total fat (1 g sat. fat), 4 mg chol., 18 mg sodium, 15 g carb. (1 g fiber, 5 g sugars), 2 g pro.

Diabetic Exchanges

Starch (d.e): 0.5; Fat (d.e): 0.5; Fruit (d.e): 0.5

Ingredients

  •  Disposable slow cooker liner
  •  Nonstick cooking spray
  •  10 – ounce package frozen chopped spinach, thawed and squeezed dry
  •  tablespoon olive oil
  •  cups coarsely chopped fresh portobello mushrooms
  •  1/2 cup chopped orange sweet pepper (1 small)
  •  3/4 cup shredded Swiss cheese (3 ounces)
  •  1/2 cup low fat packaged biscuit mix
  •  cups refrigerated or frozen egg product, thawed, or 8 eggs, lightly beaten
  •  cups lowfat milk
  •  tablespoon snipped fresh chives or 1 teaspoon dried chives
  •  1/4 teaspoon salt
  •  1/4 teaspoon black pepper
  •  Salsa (optional)

Directions

  1.  Line a 3 1/2- or 4-quart slow cooker with a disposable slow cooker liner. Generously coat liner with cooking spray. Press spinach with paper towels to remove as much liquid as possible; set aside.
  2.  In a large skillet heat oil over medium heat. Add mushrooms and sweet pepper; cook until tender, stirring occasionally. Stir in spinach, cheese, and biscuit mix.
  3.  In a medium bowl combine egg product, milk, chives, salt, and black pepper. Stir into spinach mixture in skillet. Pour mixture into the prepared cooker.
  4.  Cover and cook on low-heat setting for 1 3/4 to 2 3/4 hours or until a knife inserted in the center comes out clean, rotating the crockery liner 180 degrees halfway through the cooking time. Turn off cooker. If possible, remove crockery liner from cooker. Cool, uncovered, for 15 minutes.
  5.  Top crockery liner with a cutting board. Holding the cutting board in place, invert to unmold quiche onto the cutting board. Remove the crockery liner and disposable slow cooker liner. Invert quiche again onto a serving platter; cut into slices. If desired, serve with salsa.

Nutrition Facts Per Serving:

Servings Per Recipe: 8
PER SERVING: 158 cal., 6 g total fat (3 g sat. fat), 13 mg chol., 349 mg sodium, 13 g carb. (2 g fiber, 5 g sugars), 14 g pro.

Diabetic Exchanges

Vegetables (d.e): 0.5; Starch (d.e): 0.5; Lean Meat (d.e): 1.5; Fat (d.e): 0.5;

Garlic Parmesan Tomato Zucchini Bake. A simple, beautiful summer side dish. Just ONE bowl! Healthy, low carb, gluten free, and perfect for extra summer veggies. Recipe at wellplated.com | @wellplated

 

YIELD: 6 servings  PREP TIME: 15 minutes  COOK TIME: 45 minutes

TOTAL TIME: 1 hour

Ingredients:

  • 3 medium zucchini (about 1 1/2 pounds)
  • 1 small/medium eggplant (about 3/4 pound—see notes if your eggplant is large)
  • 1 pint cherry or grape tomatoes
  • 1/4 cup chopped green peppers (spicy ones if you prefer)
  • 1 tablespoon extra-virgin olive oil
  • 4 large cloves garlic, minced
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon ground black pepper
  • 2/3 cup freshly grated Parmesan cheese, divided (about 2 1/2 ounces)
  • 1/4 cup chopped fresh basil, divided
  • 1/4 cup chopped fresh parsley, divided

Directions:

  1. Preheat the oven to 350 degrees F. Lightly grease a deep 9×9-inch baking dish or similar 3 1/2-quart casserole dish with nonstick spray.
  2. Quarter the zucchini then cut into 1/2-inch slices and place in a large mixing bowl (each piece of zucchini should be roughly 1/2 to 3/4 inches in size). Next, slice the eggplant into 1/4-inch rounds, then stack the rounds and cut into roughly 3/4-inch pieces. Add to the bowl with the zucchini. Halve the cherry tomatoes and add them to the bowl. Add 1/4 cup green peppers…..Drizzle the cut vegetables with the olive oil, then add the garlic, salt, pepper, 1/3 cup of the Parmesan cheese, and half of the basil and parsley. Toss gently to combine.
  3. Transfer the vegetables to the prepared baking dish. Bake for 25 minutes, cover the pan with aluminum foil, then continue baking for 10 to 20 additional minutes, until the vegetables are tender. Sprinkle with the remaining Parmesan cheese, basil, and parsley. Serve warm.
  • Larger, more mature summer eggplant can have a slightly bitter taste. If you’d like to avoid this (or find eggplant a bit bitter in general), salt the eggplant first, which helps mellow its flavor. Before starting the recipe, cut the eggplant into 1/4-inch

Courtesy of Fine Cooking website

Yield: Yields about 10 cups.

Servings: six to eight.

 

This garlicky soup is a snap to pull together, and most of the ingredients are basic pantry staples. The whole thing is ready in about an hour, but the soup’s complex flavors belie the quick cooking time. You can serve it as soon as the kale is tender, but letting it sit for an hour and then reheating gently makes it even better (wait to add the lemon until just before serving). Crusty cheese toasts make an excellent accompaniment.

Ingredients

  • 1/2 lb. sweet Italian sausage (about 3 links)
  • 2 Tbs. olive oil
  • One-half small yellow onion, cut into small dice
  • 1 medium carrot, cut into small dice
  • 1 rib celery, cut into small dice
  • 5 large cloves garlic, minced (about 2 Tbs.)
  • 1/8 tsp. crushed red pepper flakes
  • Kosher salt and freshly ground black pepper
  • 6 cups lower-salt chicken broth
  • 1 lb. 3 oz. can cannellini or white kidney beans, rinsed and drained, or 2 cups cooked dried beans
  • 1 lb. kale, rinsed, stems removed, leaves torn into bite-size pieces (8 cups firmly packed)
  • 1 Tbs. fresh lemon juice
  • 1/2 tsp. finely grated lemon zest (optional)

Preparation

  • Remove the sausage from its casing and tear it by hand into bite-size pieces. Heat 1 Tbs. of the olive oil in a 4- or 5-quart heavy pot or Dutch oven over medium heat. Add the sausage and cook, stirring occasionally, until lightly browned, about 5 minutes. With a slotted spoon, transfer the sausage to a plate, leaving any rendered fat in the pot.

    Add the remaining 1 Tbs. olive oil to the pot, increase the heat to medium high, and add the onion. Cook, stirring frequently, until fragrant and beginning to soften, about 2 minutes. Add the carrot and celery and cook, stirring frequently, until they begin to soften and brown, about 2 minutes more. Be sure to scrape any brown bits from the bottom of the pan. Stir in the garlic, pepper flakes, 1/2 tsp. salt, and 1/4 tsp. pepper and cook, stirring, until the garlic is fragrant, about 1 minute more. Add the chicken broth and bring to a boil over high heat.

    When the broth reaches a boil, reduce the heat to medium, add the sausage along with any collected juices, and half the beans. Mash the remaining beans with a fork or wooden spoon and add them to the pot, stirring to distribute. Stir in the kale, adjust the heat as necessary to maintain a gentle simmer, and simmer until the kale is tender, 15 to 20 minutes. Stir in the lemon juice and lemon zest (if using) and season to taste with salt and pepper.

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