Category: Meatless


 

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.

 

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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

Related image

I purchased a spiralizer from Amazon and it has been perfect for my consumption of low carb veggies, easy to use, no electric needed just turn that handle and then create noodle dishes that are healthy and full of flavor.    Experiment and create your own.   This one is one of my favorites and I am a garlic freak.

Ingredients

You can adjust this to your personal favorite ingredints

  • 2 tablespoons grapeseed oil
  • 1 vidalia  onion , spiralized
  • 3/4 cup sliced mushrooms (your choice of type, I use baby white mushrooms sliced medium)
  • small zucchini , spiralized, patted dry with paper towel
  • 1 tablespoon  Tsang szechuan spicy stir-fry sauce (available at Walmart)
  • 2 tablespoons Beijing Sweet and tangy Sauce (Panda Express available at Walmart only 7g sugar)
  • 1 large clove crushed fresh garlic
  • 1 small piece of real butter
  • 1 tablespoon sesame seeds (optional)

Instructions

  1. Heat oil in a wok over medium heat.
  2. Add onions,  crushed garlic,  and cook for 4 to 5 minutes, or until translucent and tender.
  3. Stir in zucchini, butter, mushrooms  and continue to cook for 2 minutes.
  4. Add Tsang sauce and Beijing sauce and sesame seeds; mix and continue to cook for 5 minutes, or until zucchini is tender.
  5. Remove from heat.
  6. Serve.

Creole Eggplant Eggs Benedict

  • Makes: 4 servings
  • Serving Size: 2 eggplant slices, one poached egg, 1/2 cup Creole sauce, and 1 tablespoon “hollandaise” topper
  • Carb Grams Per Serving: 20

Ingredients

  • 1/2 cup chopped onion (1 medium)
  • 1/2 cup chopped celery (2 stalks)
  • 1 clove garlic, minced
  • 5 teaspoons olive oil
  • 1 14 1/2 – ounce can no-salt-added diced tomatoes, undrained
  • 2 teaspoons Worcestershire sauce
  • 1/2 teaspoon sugar
  • 1/2 teaspoon dried thyme, crushed
  • 1/8-1/4 teaspoon cayenne pepper
  • 1 tablespoon snipped fresh Italian (flat-leaf) parsley
  • 1/2 cup panko (Japanese-style bread crumbs)
  • 1 teaspoon dried parsley flakes
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon paprika
  • 1/8-1/4 teaspoon ground black pepper
  • 1/8 teaspoon salt
  • 1/4 cup refrigerated or frozen egg product, thawed
  • 8 1/2-inch-thick slices peeled eggplant (2-1/2 to 3 inches in diameter)
  • 4 eggs
  • 1/4 cup plain fat-free Greek yogurt
  • 2 teaspoons lime juice
  • 1 teaspoon yellow mustard
  • 1/8 teaspoon ground white pepper
  • Paprika or ground black pepper (optional)

Directions

  1. Preheat oven to 200 degrees F. For Creole sauce,* in a medium saucepan cook onion, celery, and garlic in 1 teaspoon of the olive oil until tender. Add tomatoes, Worcestershire sauce, sugar, thyme, and cayenne pepper. Bring to boiling; reduce heat. Simmer, uncovered, for 10 minutes. Stir in the fresh parsley.
  2. In a shallow dish combine panko, the dried parsley, garlic powder, paprika, the 1/8 to 1/4 teaspoon black pepper, and the salt. Place egg product in another shallow dish.
  3. In a large nonstick skillet heat 2 teaspoons of the remaining olive oil. Dip each eggplant slice in the egg, then dip in the crumb mixture to lightly coat. Add half of the eggplant slices to the hot oil; cook for 12 to 14 minutes or until golden brown and tender (if eggplant browns too quickly, reduce heat slightly), turning once halfway through cooking. Transfer eggplant slices to a foil-lined baking sheet; place in oven to keep warm. Repeat with the remaining 2 teaspoons olive oil and the remaining eggplant slices.
  4. Meanwhile, in a large skillet bring 1 inch water to boiling; reduce heat to simmering (bubbles should begin to break the surface of the water). Break an egg into a cup and slip egg into the simmering water. Repeat with the remaining eggs, allowing each egg an equal amount of space in the water. Simmer eggs, uncovered, for 3 to 5 minutes or until whites are completely set and yolks begin to thicken but are not hard. Using a slotted spoon, remove eggs from water.
  5. To make “hollandaise” topper,** in a small bowl stir together Greek yogurt, lime juice, mustard, and the white pepper.
  6. For each serving, place an eggplant slice on a plate; top with 1/4 cup of the Creole sauce, one poached egg, another eggplant slice, another 1/4 cup of the Creole sauce, and about 1 tablespoon of the “hollandaise” topper. If desired, sprinkle with paprika or black pepper.

Make Ahead Tip

  • * The sauce can be made the day ahead. Refrigerate and reheat before serving.

Make Ahead Tip

  • ** The topper can be made the day ahead and refrigerated until needed.

Courtesy of Diabetic Weekly

Nutrition Facts Per Serving:

Servings Per Recipe: 4
PER SERVING: 229 cal., 12 g total fat (2 g sat. fat), 212 mg chol., 294 mg sodium, 20 g carb. (5 g fiber, 9 g sugars), 13 g pro.

Diabetic Exchanges

Medium-Fat Meat (d.e): 1; Fat (d.e): 1.5; Vegetables (d.e): 2; Starch (d.e): 0.5

Sweet Pepper Hash Brown Baked Eggs

  • Makes: 8 servings
  • Serving Size: 1 egg with pepper ring and 1/2 cup hash browns
  • Carb Grams Per Serving: 18

Ingredients

  • Nonstick cooking spray
  • 1 20 – ounce package O’Brien-style refrigerated shredded hash brown potatoes (such as Simply Potatoes brand)
  • 1 tablespoon olive oil
  • 1 large green sweet pepper
  • 1/2 cup pizza sauce
  • 1/4 cup finely shredded Parmesan cheese (1 ounce)
  • 8 eggs
  • Freshly ground black pepper and/or snipped fresh basil (optional)

Directions

  1. Preheat oven to 375 degrees F. Coat a 3-quart rectangular baking dish with cooking spray. Add potatoes to prepared baking dish. Drizzle oil over potatoes; toss to combine. Spread potatoes evenly in the baking dish. Bake for 10 minutes. Stir potatoes; spread evenly in the baking dish again. Bake for 10 minutes more.
  2. Meanwhile, slice the sweet green pepper into eight 1/4- to 1/2-inch-thick rings. Remove seeds. Remove potatoes from oven. Reduce oven temperature to 350 degrees F. Arrange pepper rings in two rows on top of the potatoes. Spread 1 tablespoon of the pizza sauce within each pepper ring, then break an egg into each pepper ring. Top each egg with a rounded teaspoon of the shredded Parmesan cheese. Bake for 15 to 20 minutes more or until egg whites are set and yolks begin to thicken but are not hard.
  3. If desired, garnish with freshly ground black pepper and/or snipped fresh basil.
 Courtesy of Diabetic Weekly

Nutrition Facts Per Serving:

Servings Per Recipe: 8
PER SERVING: 179 cal., 7 g total fat (2 g sat. fat), 188 mg chol., 491 mg sodium, 18 g carb. (2 g fiber, 2 g sugars), 9 g pro.

Diabetic Exchanges

Medium-Fat Meat (d.e): 1; Starch (d.e): 1; Fat (d.e): 0.5

Found this via Real Simple website and it is pretty tasty, I eat with a nice crispy side salad

Prepare before guests arrive letting it bake just in time for serving

 

spaghetti-squash-casserole

Serves 8,  total time 1 hr 30 minutes

INGREDIENTS

  1. 13-pound spaghetti squash, halved lengthwise and seeded
  2. tablespoon olive oil
  3. 15-ounce container ricotta
  4. large egg
  5. cups baby spinach, chopped  ( I use kale for lower potassium content)
  6. garlic clove, chopped
  7. 1/8teaspoon ground nutmeg
  8. kosher salt and black pepper
  9. cups grated mozzarella (1/2 pound)

DIRECTIONS

  1. Heat oven to 400° F. Place the squash on a rimmed baking sheet, drizzle the cut sides with the oil, place cut-side down, and roast until tender, 40 to 50 minutes.
  2. Meanwhile, in a large bowl, combine the ricotta, egg, spinach or kale, garlic, nutmeg, 1 teaspoon salt, and ⅛ teaspoon pepper.
  3. With a fork, gently scrape out the strands of flesh and add to the ricotta mixture. Mix gently to combine.
  4. Transfer the mixture to an 8-inch square baking dish, sprinkle with the mozzarella, and bake until browned and bubbling, 18 to 22 minutes.

NUTRITIONAL INFORMATION

Per Serving

  • Calories245 calories
  • Calories142 calories from fat
  • Fat16 g
  • Sat Fat9 g
  • Cholesterol76 mg
  • Sodium514 mg
  • Protein14 g
  • Carbohydrate13 g
  • Sugar4 g
  • Fiber3 g
  • Iron1 mg
  • Calcium295 mg

 

 

 

 

Sometimes an individual just wants a meal for one and this one is tasty, healthy and easy to fix, serve with easy over egg on side, just double for two people

1 medium turnip chopped

6 frozen brussel sprouts

1/4 cup chopped onion

1 small Habanaro pepper chopped very, very fine

salt to taste

small iron skillet

1/4 cup cooking oil (canola, vegetable, coconut your choice)

Fry on medium heat with lid for about 10 minutes, then stir, season with salt to taste, cook on low for 15 minutes or until tender (just poke fork thru turnip and when soft is done)

Serve with over easy egg.

 

 

 

Cleaning out refrigerator soup

Thanks to Peter Schaller, who says “There’s nothing better than a lazy Sunday morning to get life in order. This is what I made after cleaning out the vegetable drawer.”

Ingredients

  • 1 large carrot
  • 4 medium sized potatoes (or swap some for sweet potatoes)
  • 3 celery stalks
  • ½ zucchini
  • 4 tomatoes
  • 1green pepper
  • 1 small onion
  • 5 garlic cloves
  • 1 teaspoon curry
  • ½ tspn black pepper
  • Several dashes soy sauce
  • 1 tspn turmeric.

Method

  • Dice carrots and potatoes and simmer 5 minutes in covered pot with enough water to cover.
  • Meanwhile dice all other veggies and smash garlic and dice finely, then add to pot.
  • Add spices and seasoning to pot and cook approximately 15-20 minutes.

Note: This ends up thick and chewy, but add more liquid if you like. I also added some fat to help absorb nutrients by swirling 1 Tbln coconut oil through the soup. Flavours are even more delicious after several hours or overnight.

Preparation: 10 minutes
Cooking: 20 minutes
Makes: 1-2 serves

Bought some green tomatoes from the grocery store and don’t know what to do with them? Try to make a healthier version of the classic Fried Green Tomatoes.

Ingredients

  • 2 Large organic green tomatoes
  • 1/2 cup homemade almond milk
  • 1/2 cup almond flour
  • 1/2 cup nutritional yeast
  • 1/2 teaspoon organic garlic powder
  • 1/2 teaspoon pink himalayan salt
  • 1/4 – 1/2 teaspoon organic cayenne pepper

Preparation

  1. Slice the green tomatoes into thick slices.
  2. Pour the almond milk into a small bowl, set aside.
  3. Add the almond flour, garlic powder, pink himalayan salt, cayenne pepper and nutritional yeast in a medium sized bowl and stir until well combined.
  4. Dip the tomato slices (one at a time) into the almond milk, then into the coating mixture covering both sides completely.
  5. Put on a baking tray and bake at 425 degrees for approximately 15 – 20 minutes or until golden brown.
  6. Serve with your favorite dip and they are best when served hot.
  7. Enjoy!
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