Category: Low-Carb recipes


Image result for pictures of zucchini pie

Photography: Jennifer Causey; Food Styling: Chelsea Zimmer; Prop Styling: Mindi Shapiro Levine  from Cooking Light 2017  Anne Taylor Pittman

Active Time:
35 Mins
Total Time:
2 Hours
Yield:
Serves 6 (serving size: 1 wedge)

 

How to Make It

Step 1

Using the large holes of a spiralizer, cut zucchini into noodles, or cut zucchini into long noodles using a julienne peeler. Place zucchini in a colander in sink. Toss zucchini with 1 teaspoon salt. Let stand 20 minutes.

Step 2

Heat oil in a large skillet over medium-high. Add tomatoes, oregano, and garlic; cook, stirring often, until tomatoes are wilted, 3 to 4 minutes. Remove mixture from pan; cool slightly.

Step 3

Preheat oven to 375°F. Place half of zucchini noodles on a clean kitchen towel. Wrap towel around zucchini; twist and squeeze until all liquid is extracted. Repeat with remaining zucchini. Cut zucchini into manageable lengths.

Step 4

Whisk eggs in a large bowl until lightly beaten. Whisk in milk, flour, pepper, and remaining 1/2 teaspoon salt. Add tomato mixture, cheeses, and zucchini; toss.

Step 5

Wrap bottom plate of a 9-inch springform pan tightly with foil. Assemble pan; coat bottom and sides with cooking spray. Pour egg mixture into pan. Bake at 375°F until set in the middle, 50 minutes to 1 hour. Cool 10 to 15 minutes. Remove sides from pan; cut zucchini pie into 6 wedges.

Nutritional Information

 

 

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Ingredients

  • Kosher salt
  • 1  or 2 large clove garlic
  • 1 tablespoon garden dried oregano
  • 8 oz. dried whole-wheat linguine or spaghetti
  • 1 Tbs. olive oil
  • 4 oz. thinly sliced pancetta, finely diced (about 1 cup)
  • 1/4 tsp. crushed red pepper flakes
  • 1 pint grape tomatoes, halved
  • 6 cups (lightly packed) small tuscan kale  (about 2 bunches trimmed of stems), torn into bite-size pieces
  • 1/2 cup lightly packed finely grated Pecorino Romano

Preparation

  • Bring a large pot of well-salted water to a boil. Meanwhile, crush the garlic, sprinkle with 1/4 tsp. salt, and mash to a paste in your mortar and pestle  Set aside.

    Cook the pasta according to the package directions until al dente. Reserve about 1/3 cup of the cooking water, drain the pasta in a colander, and return to the pot.

    While the pasta cooks, heat the oil in a 12-inch cast-iron or nonstick skillet over medium heat until hot. Add the pancetta  and cook, stirring frequently, until the fat is rendered, 4 to 6 minutes.

  • Stir in the garlic and pepper flakes and dried oregano and cook, stirring constantly, until fragrant, about 30 seconds.
  • Stir in the tomatoes and cook, stirring frequently, until softened, 3 to 5 minutes. Remove the skillet from the heat and add the kale; stir until wilted, 1 to 2 minutes.

    Add the  pecorino to the pasta. Stir to combine, adding the reserved water 1 Tbs. at a time as needed to moisten.

  • Season to taste with more salt and serve.

Crispy Seared Chicken

from 2014 by Ingrid Beer  in Cozy Apron

 

 

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

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;

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