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Frittata or Quiche~you decide

9 Jul

I found these carb friendly recipes in the NYTimes today.  Always a great “go to” meal!


   Mushroom and Spinach Frittata

mushroom and spinach frittata

tunisian cauliflowerTunisian Style Baked Cauliflower Frittata

Leek Quiche 

leek quiche

Delish! Portabella Mushrooms filled with yummy things

8 Jul

Yield: 4 portionsportabella-skins

Serving size: 1 Portabella cap with toppings


1 T Chives, fresh, minced
1 Tomato, small, seeded and chopped
2 slices bacon, crisply cooked and crumbled
2 cup Cheddar cheese,  shredded
1 tsp Pepper
1 tsp Salt
1 T Olive oil
4 Portabella mushrooms
Cooking spray


Preheat oven to 450° F. Line a baking sheet with foil and spray lightly with cooking spray; set aside. Brush mushroom caps and edges with oil. Sprinkle stem-side with salt and pepper and place, rounded side down, on baking sheet. Divide cheese among mushroom caps and bake 10 minutes or until cheese begins to melt and edges begin to brown. Remove baking sheet from oven and sprinkle bacon, tomato and chives over mushrooms. Return baking sheet to oven and cook an additional 5 minutes, or until cheese is melted and mushrooms are hot. If desired, cut into wedges and serve with toothpicks.

this recipe originally from the Mushroom Council~ low fat cheddar and turkey bacon removed to include regular cheddar cheese and bacon.  LOVE the LOW CARB LIFE! 

Secret Menus at Panera? What is that about?

6 Feb

Just read that Panera has a secret low carb menu that you have to ask to see.  Here is the link to the menu.  Wonder why it is secret?

POWER MEDITERRANEAN CHICKEN SALAD one of six low carb options now at Panera.

All-natural, Antibiotic-free chicken, baby spinach, romaine, tomatoes, apple-wood smoked bacon, diced eggs, fresh squeezed lemon juice, and extra virgin olive oil.


Just in time for Mardi Gras!

6 Feb

If you like Jambalaya and love those great flavors I recommend you try this. So many yummy ingredients here and lots of spice!  All low carb.  I don’t think you will miss the rice. It goes well with a crunchy green salad.  This recipe sent from a friend who found it online at http://www.allrecipes.comphoto (2)

Jambalaya   serves 4-6

1-tablespoon olive oil

1-tablespoon butter

1 large onion, diced

2 Andouille sausage, halved lengthwise and cut into 1/4-inch half-moons (I found this in grocery store by Hillshire Farms products, any smoked sausage would do)

6 cloves garlic, finely chopped

1 (14 ounce) can crushed tomatoes

3 green bell peppers, seeded and diced

2 zucchinis, diced

2 tablespoons Cajun seasoning (available at grocery store)

1 teaspoon hot sauce, or to taste

1-cup chicken broth

1 pound chicken breast, cooked, cooled, and chopped

1 pound cooked, peeled, and deveined shrimp


1.     Heat olive oil and butter in a large saucepan over medium heat. Add the onion and Andouille sausage and cook and stir until the onion starts to brown, about 10 minutes. Stir in garlic and cook until fragrant, 1 to 2 minutes.

2.     Mix in crushed tomatoes, green bell peppers, zucchinis, Cajun seasoning, hot sauce, and chicken broth; bring mixture to a boil, reduce to a simmer, and cook uncovered until the liquid cooks off and the mixture is thick, about 15 minutes. Stir in chicken and shrimp and simmer until heated through, 1 to 2 minutes.

Whip up a Soufflé like a pro!

6 Feb

IMG_0144Last night I made a Spinach and Cheddar Soufflé.  It was light, fluffy and delicious.  This is a recipe from Ina Garten that I found in House Beautiful magazine.  Apparently the Barefoot Contessa swears by this recipe and I understand why!  Foolproof for sure.   My only recommendation is it took 40 minutes to bake.  At 35 mins it was not quite set. I served it with an arugula salad with radishes, red peppers and shaved parmesan cheese.  The dressing was a red wine vinegar variation on my usual balsamic vinaigrette.   Leftovers make a wonderful breakfast!

Ina Garten’s Spinach and Cheddar Soufflé

Serves 2 to 3

3 tablespoons unsalted butter, plus extra for greasing the dish

1/4 cup finely grated Parmesan cheese, plus extra for sprinkling

3 tablespoons all-purpose flour
 (the flour adds about 5 carbs per serving)

1 cup scalded milk

1/4 teaspoon nutmeg

Pinch of cayenne pepper

Kosher salt and freshly ground black pepper

4 extra-large egg yolks, at room temperature

1/2 cup grated aged Cheddar cheese, lightly packed

1 package frozen chopped spinach, defrosted and squeezed dry

5 extra-large egg whites, at room temperature

1/2 teaspoon cream of tartar

1. Preheat the oven to 400 degrees. Butter the inside of one 6-to-8-cup soufflé dish (6 1/2 to 7 1/2 inches in diameter x 3 1/2 inches deep) and sprinkle evenly with Parmesan.

2. Melt the butter in a small saucepan over low heat. With a wooden spoon, stir in the flour and cook, stirring constantly, for 2 minutes. Off the heat, whisk in the hot milk, nutmeg, cayenne, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Cook over low heat, whisking constantly, for one minute, until smooth and thick.

3. Off the heat, but while still hot, mix in the egg yolks. Stir in the Cheddar, the Parmesan, and the spinach, and transfer to a large mixing bowl.

4. Put the egg whites, cream of tartar, and a pinch of salt in the bowl of an electric mixer fitted with the whisk attachment. Beat on low speed for one minute, on medium speed for one minute, then finally on high speed until firm, glossy peaks are formed.

5. Whisk one-quarter of the egg whites into the cheese sauce to lighten, and then fold in the rest. Pour into the prepared soufflé dish, then smooth the top. Draw a large circle on top with the spatula and place in the middle of the oven. Turn the temperature down to 375 degrees. Bake for 30 to 35 minutes (don’t peek!) until puffed and brown. Serve immediately.    IMG_0138

NOTE: To make in advance, prepare the recipe through Step 3 (adding the cheeses). You can do this up to 2 hours ahead. Keep mixture covered at room temperature, and then proceed with the recipe just before baking.  This is what I did and it worked perfectly.  


Chicken Roll Ups low carb style..

12 Nov

As much as we all love chicken parmesan the breading is not compatible with low carb eating.
So this recipe puts lots of goodness inside the chicken breast. It really works but you must take care not to overcook the chicken.

Italian Chicken Roll Ups (for two)

2 large boneless chicken breasts (about 1 lb total)

1/2 C ricotta cheese

3 T fresh chopped parsley

1/2 C shredded parmesan cheese

1 C shredded mozzarella cheese

1 can petite cut tomatoes, drained

Preheat oven to 350 degrees, and prepare small baking pan with cooking spray.

Put chicken breasts in large zip lock baggie, flatten with meat mallet to 1/4″.

In medium bowl mix ricotta, parsley, parmesan and 1/2 C mozzarella cheese.  Season with salt and pepper.

Spread cheese mixture over each chicken breast.   Top this with 1/2 can tomatoes divided evenly over each chicken breast.  Carefully roll chicken and and set with seam down on baking pan.  Sprinkle shredded parmesan over each piece of chicken.  This forms a bit of a crust.

Bake for 25 minutes.  Remove from oven, add remaining chopped tomatoes and remaining mozzarella. Check internal temp of chicken rolls. Bake for about 10 minutes more.  Done when internal temp of 165 is reached.  Watch this carefully or chicken will be very dry.

Slice each piece of chicken in half before serving.

Alternate options- Before spreading the cheese mixture on each chicken breast put a slice of prosciutto first. The saltiness of this would be great.  Or add chopped baby spinach to cheese mixture.

Tortilla soup with no tortillas?

8 Nov

This recipe is from Jean another of my resolute partners in exercise.  She is an amazing cook and is surrounded by low carb foodies, so today she came up with a great soup. Here is the recipe and the mouth watering picture she sent along.  An ideal way to use leftover roasted chicken.

Chicken Tortilla Soup without the Tortilla

Quoted from Jean: “I had chicken and I put it in chicken broth (the kind in the box).  Added a can of Rotel tomatoes* and heated it.  Added 1/4 avocado, diced and a little pepper jack cheese.  Would have added cilantro but I do not have any in the house and you could add sour cream.  Pretty yummy chicken tortilla soup without the tortilla.  Added a dash of fresh lime juice.

* Rotel Tomatoes-10 oz can has 2.5 servings and 5g carbs per serving with 1g fiber.  I do the net carb thing so that is 4 g carbs per serving.

Help with a name for this soup would be appreciated!

New twist on burgers

4 Nov

I posted a lamb burger recipe in the summer featuring feta cheese which is hard to beat.  The other night looking for a fresh take on burgers I found a recipe using a flavorful combination of spices.  The sauce is perfect with these burgers, it comes together in seconds in the blender.  We even dipped our veges in the sauce so we could get every drop.  This is a recipe I have adapted from Fine Cooking.

Middle Eastern Burgers                    

1 1/2 lbs ground lamb or turkey

2 cloves garlic, minced

kosher salt

1/4 C chopped fresh parsley

2 T olive oil

2 tsp paprika

1 tsp ground cumin

1/2 tsp ground coriander

1/4 tsp cayenne pepper

In large bowl break up ground meat and add all ingredients, mix well with a large fork.  Shape into 4 equal size patties.  Refrigerate for 30 minutes or up to 4 hours.  (cover carefully with plastic wrap as these smell strongly or garlic!)  Grill until meat thermometer reads 165 degrees, let rest off the grill for at least 5 minutes before serving.

Serve with Cucumber Dill Sauce

1/2 of English cucumber

8 oz sour cream

1 T olive oil

2 tsp fresh chopped dill

1 tsp fresh lemon juice, and some lemon zest

garlic optional

Put all ingredients in a blender for less than one minute. Cover and refrigerate for an hour to let flavor develop and it will thicken.  So delicious!

Quicker than it looks..

24 Oct

Pork Tenderloin is a great meat to have on hand for a quick delicious meal.  I have made this recipe a few times and each time I change it up a little bit.  I have used mushrooms on occasion which are a great addition and this time I added fresh spinach.

Pork Medallions with Prosciutto Sage Sauce

1.5 lb pork tenderloin, cut into 1/2″ medallions. (cut across the grain)

4 T olive oil

2-3 ounces prosciutto, chopped

2 T fresh parsley, chopped

1 T fresh sage, chopped

4 ounces petite cut canned tomatoes, drained (substitute fresh if available)

1 small yellow onion, chopped

1/2 C dry white wine (may substitute chicken broth)

1/2 C heavy cream

6 ounces baby spinach, lightly chopped

freshly ground pepper and salt to taste

In medium saute pan heat 2 T olive oil over medium heat and cook prosciutto with onions, sage, parsley and tomatoes. Cook until onions translucent and tender about 5-8 minutes. Remove from heat.

In large skillet heat 2 T olive oil over medium heat and cook the pork medallions turning occasionally until browned on both sides, about 1o minutes.  Add the onion mixture, wine and cream then heat to just boiling then reduce to a gentle simmer.  Add spinach and stir. Simmer uncovered, about 20 minutes until pork cooked through and sauce thickened.  Stir occasionally during this time.  Season with salt & pepper.

I served this with Roasted Brussels Sprouts*.

Cut each sprout in half and toss with olive oil, salt and pepper. Bake in 425 degree oven for 30 minutes.  Top with fresh shredded parmesan cheese before serving.

Brussels sprouts get a bad rap and most people don’t like them. I am on the fence. It was nice to have a different vegetable but my husband thinks they smell funny and is not a fan!  You decide.

*Just and FYI-the proper spelling is Brussels sprouts not Brussel sprouts, because they were named after the city of Brussels, Belgium.  The word sprouts ends in the letter ‘s’ because we usually eat more than one, unless you are my husband.

Great dinner last night..

16 Oct

I decided I really should try a recipe from my last post. Low-Carb Chicken Breasts with Fresh Sage and Mushrooms.  It was so good and so worth a little extra effort.

I served it with fresh steamed broccoli with butter and a big green salad. The sauce was so good I wanted to lick the plate! Not sure I am a huge fan of fresh sage so I used it sparingly.

Below are a few pictures taken during preparation. I find putting chicken breasts in a zip lock bag before flattening with meat mallet saves a big mess. I also prepare all the sauce ingredients ahead of time, then making the sauce was a breeze.

Carb Kick

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