easy low carb recipes for meal prep - angela drew · 2019-01-12 · a wide variety of fast and...

Low Carb 30 Minute Meals

For Healthy Happy Life...!

Angela Drew

A Wide Variety of Fast and Healthier Recipes at Your Fingertips!

Eat well, stay fit, and maintain your low-carb diet with these 400+ delicious and easy recipes that can be made in 30 minutes or less from start to finish. Simple and speedy cooking methods will lead you to a fabulous finished product every time.

The recipes I share with you in this book are geared to make your life easier and healthier. The recipes are easy to make and the benefits of good nutrition are astonishing. You don't have to be a trained chef to create gourmet dishes. Our easy to follow directions will make you an expert culinary aficionado. After all, we all are busy with our own lives and have no time to figure out complicated recipes and hard-to-follow eating protocols. Using these recipes will help you to live life to its fullest.

Our ingredients are carefully researched both for taste and for their health effects. We have worked around the clock to find ingredients and develop recipes that taste great and are good for you!

In the following pages you will find over 400 of the most complete and delicious low carb recipes anywhere. We found scrumptious recipes and changed them to their low-carb counterparts. They are delicious, delightful and easy to make. All of the following recipes have a carb count of no more than 10g of carbs per serving.

I hope you enjoy them as much as I did. Bon appetite!

To your Success,

Angela Drew

All Rights Reserved No part of this publication may be reproduced, stored in a retrieval system, or transmitted by any other means: electronic, mechanical, photocopying, recording, or otherwise, without prior written permission of the publisher.

Legal Notice While every attempt has been made to verify the information provided in this report, neither the author nor his affiliates assume any responsibility for errors, inaccuracies or omissions. This e-book is designed to provide accurate and authoritative information with regard to the subject matter covered. It is sold with the understanding that the publisher and the contributors are not engaged in rendering legal, accounting, or other professional advice. The reader is advised to consult with an appropriately qualified professional before making any business decision.

Disclaimer All the material contained in this book is provided for educational and informational purposes only. No responsibility can be taken for any results or outcomes resulting from the use of this material. While every attempt has been made to provide information that is both accurate and effective, the author does not assume any responsibility for the accuracy or use/misuse of this information.

Table of Contents

Breakfast Recipes ...............................................................................................................16 Almond-Pumpkin Pancakes ................................................................................................................................ 17 Almond Protein Pancake ..................................................................................................................................... 18 Asiago Arugula Eggs ........................................................................................................................................... 19 Bacon Potato Pancakes ...................................................................................................................................... 20 Bacon and Zucchini Eggs in a Nest ..................................................................................................................... 21 Baked Eggs and Asparagus ................................................................................................................................ 22 Basque-Style Eggs .............................................................................................................................................. 23 Breakfast Burrito .................................................................................................................................................. 24 Brittany's Breakfast Bites ..................................................................................................................................... 25 Broccoli Salad ..................................................................................................................................................... 26 Cheesy Italian Omelette ...................................................................................................................................... 27 Cheddar Omelet with Sautéed Onions ................................................................................................................ 28 Cheese and Spinach Omelet Topped with Avocado and Salsa .......................................................................... 29 Chicken-Portobello Broilers ................................................................................................................................. 30 Chicken Salad Stuffed Avocado .......................................................................................................................... 31 Chicken Chorizo and Cauliflower Saute with Cheese and Salsa ......................................................................... 32 Cheese Baked Eggs ............................................................................................................................................ 33 Cowboy Breakfast Skillet ..................................................................................................................................... 34 Cream Cheese Pancakes.................................................................................................................................... 35 Egg Fast Snickerdoodle Crepes .......................................................................................................................... 36 Eggs Scrambled with Asparagus, Bacon and Swiss Cheese .............................................................................. 37 Eggs Scrambled with Crisp Tortilla Strips............................................................................................................ 38 Eggs Scrambled with Sautéed Mushrooms and Zucchini ................................................................................... 39 Eggs That Taste As Good As Bacon ................................................................................................................... 40 Fluffy Flax Waffles ............................................................................................................................................... 41 Giant Zucchini Pancake....................................................................................................................................... 42 Gluten Free Squash Pancakes ............................................................................................................................ 43 Ham, Cheese & Mushroom Frittata ..................................................................................................................... 44 Ham, Swiss Cheese and Avocado Roll-ups ........................................................................................................ 45 Herb Breakfast Frittata ........................................................................................................................................ 46 Huevos Rancheros .............................................................................................................................................. 47 Huey’s Slow-Carb Scrambled Egg Breakfast ...................................................................................................... 48 Keto Muffins ........................................................................................................................................................ 49 Low Carb Breakfast Pizza ................................................................................................................................... 50 Low Carb Crepes ................................................................................................................................................ 51 Maple Sausage Patties........................................................................................................................................ 52 Mini-Veggie Pancakes ......................................................................................................................................... 53 Mini Chocolate Chip Muffins ................................................................................................................................ 54

Monte Cristo Breakfast Casserole ....................................................................................................................... 55 Mushroom Scramble ........................................................................................................................................... 56 Omelet Muffins .................................................................................................................................................... 57 Oatmeal with Cantaloupe and Turkey Sausage .................................................................................................. 58 Parmesan Zucchini Omelet ................................................................................................................................. 59 Poached Eggs with Cheddar and Tomato ........................................................................................................... 60 Pumpkin Flax Pancakes ...................................................................................................................................... 61 Ricotta-Filled Pancakes ....................................................................................................................................... 62 Sausage and Bell Pepper Frittata ........................................................................................................................ 63 Sausage & Cheese Muffins ................................................................................................................................. 64 Scrambled Eggs with Cheddar and Swiss Chard and Raspberries ..................................................................... 65 Scrambled Eggs with Turkey Sausage Topped with Smoked Gouda ................................................................. 66 Scrambled Tofu Burritos ...................................................................................................................................... 67 Smoked Salmon, Cucumber and Cream Cheese Roll-Ups ................................................................................. 68 Spinach Omelet Brunch Roll ............................................................................................................................... 69 Spinach Pancake with Sunflower Seeds ............................................................................................................. 70 Spinach and Swiss Cheese Omelet .................................................................................................................... 71 Sweet and Salty Almonds.................................................................................................................................... 72 Tomato, Mozzarella and Turkey Sausage Stack ................................................................................................. 73 Turkey Breakfast Sausage .................................................................................................................................. 74 Vegetable Frittata with Parmesan Toast.............................................................................................................. 75 Vinegar Biscuits ................................................................................................................................................... 76

Lunch Recipes .....................................................................................................................77 Avocado Aioli ....................................................................................................................................................... 78 Avocado, Prawn & Fennel Cocktails ................................................................................................................... 79 Bacon-Cheddar Cauliflower Chowder ................................................................................................................. 80 Bbq Chicken Cobb Salad .................................................................................................................................... 81 Caprese Avocado Salad ...................................................................................................................................... 82 Chicken, Broccoli & Beetroot Salad with Avocado Pesto .................................................................................... 83 Chicken Quesadilla ............................................................................................................................................. 84 Chicken and Asparagus Lemon Stir Fry .............................................................................................................. 85 Goan Mussels ..................................................................................................................................................... 86 Goat Cheese & Spinach Salad Bowl ................................................................................................................... 87 Greek Salad Omelette ......................................................................................................................................... 88 Grilled Halloumi Salad ......................................................................................................................................... 89 Leftover Roast Beef Salad with Shiitake Mushrooms and Soft Goat Cheese...................................................... 90 Low Carb Chicken Salad ..................................................................................................................................... 91 Mushroom Scrambled Eggs ................................................................................................................................ 92 Paillard of Chicken with Lemon & Herbs ............................................................................................................. 93 Paleo Lettuce Wraps ........................................................................................................................................... 94 Prawn & Crab Cocktail Lettuce Cups .................................................................................................................. 95 Prawn & Chorizo Frittata ..................................................................................................................................... 96

Spiced Scrambled Eggs ...................................................................................................................................... 97 Spicy Yogurt Chicken .......................................................................................................................................... 98 Steamed Fish & Pak Choi Parcels ...................................................................................................................... 99 Thai Chicken & Mushroom Broth ....................................................................................................................... 100 Zucchini Pasta with Poached Eggs and Quick Heirloom Cherry Tomato Basil Sauce ...................................... 101 Zucchini Shrimp Scampi .................................................................................................................................... 102

Dinner Recipes .................................................................................................................. 103 Asparagus Turkey Stir-fry .................................................................................................................................. 104 Bacon & Tomato-topped Haddock .................................................................................................................... 105 Baked Cod Piccata with Asparagus .................................................................................................................. 106 Baked Mushroom Chicken ................................................................................................................................ 107 Balsamic Chicken and Peppers ......................................................................................................................... 108 Best-ever Lamb Chops ...................................................................................................................................... 109 Best Rosemary Chicken .................................................................................................................................... 110 Blue Cheese Flat Iron Steak .............................................................................................................................. 111 Cajun Shrimp Skillet .......................................................................................................................................... 112 Caprese Chicken ............................................................................................................................................... 113 Caprese Chicken with Bacon ............................................................................................................................ 114 Caramel Glazed Salmon ................................................................................................................................... 115 Chicken Alfredo with Grilled Apples .................................................................................................................. 116 Caribbean-spiced Pork Tenderloin with Peach Salsa ........................................................................................ 117 Chili Pork Tenderloin ......................................................................................................................................... 118 Chicken & Garlic with Fresh Herbs .................................................................................................................... 119 Chicken Thighs with Shallots & Spinach ........................................................................................................... 120 Dilly Salmon ...................................................................................................................................................... 121 Enchilada Chicken ............................................................................................................................................. 122 Flavorful Flank Steak ......................................................................................................................................... 123 Gingered Chicken Stir-fry .................................................................................................................................. 124 Grilled Brown Sugar-mustard Chicken .............................................................................................................. 125 Grilled Lemon-garlic Salmon ............................................................................................................................. 126 Grilled Pork Tenderloins .................................................................................................................................... 127 Grilled Salmon With Avocado Salsa .................................................................................................................. 128 Grilled Shrimp with Cilantro Dipping Sauce ....................................................................................................... 129 Ham With Mustard-cream Sauce ...................................................................................................................... 130 Herbed Pork Chops ........................................................................................................................................... 131 International Stuffed Zucchini ............................................................................................................................ 132 Mahi Mahi & Veggie Skillet ................................................................................................................................ 133 Lemony Shrimp & Tomatoes ............................................................................................................................. 134 Parsley-crusted Cod .......................................................................................................................................... 135 Pecan-coconut Crusted Tilapia ......................................................................................................................... 136 Pecan-crusted Chicken Nuggets ....................................................................................................................... 137 Pistachio-crusted Salmon with Lemon Cream Sauce ........................................................................................ 138

Pork Chops with Glaze ...................................................................................................................................... 139 Pork Tenderloin Medallions with Strawberry Sauce .......................................................................................... 140 Red Pepper & Parmesan Tilapia ....................................................................................................................... 141 Scallops with Wilted Spinach ............................................................................................................................. 142 Sage Pork Chops With Cider Pan Gravy ........................................................................................................... 143 Sausage Potato Supper .................................................................................................................................... 144 Savory Marinated Flank Steak .......................................................................................................................... 145 Seared Scallops with Citrus Herb Sauce ........................................................................................................... 146 Sole Fillets in Lemon Butter ............................................................................................................................... 147 Soy-glazed Scallops .......................................................................................................................................... 148 Snow Peas & Beef Stir-fry ................................................................................................................................. 149 Spicy Beef & Pepper Stir-fry Recipe .................................................................................................................. 150 Spice-rubbed Salmon ........................................................................................................................................ 151 Spicy Shrimp Kabobs ........................................................................................................................................ 152 Spinach and Mushroom Smothered Chicken .................................................................................................... 153 Sweet Mustard Salmon ..................................................................................................................................... 154 Turkey Curry ...................................................................................................................................................... 155 Turkey Marsala .................................................................................................................................................. 156 Turkey Piccata With Capers .............................................................................................................................. 157

Chicken Recipes ................................................................................................................ 158 Baked Chicken Chalupas .................................................................................................................................. 159 Chicken Artichoke Skillet ................................................................................................................................... 160 Chicken & Garlic with Fresh Herbs .................................................................................................................... 161 Chicken Thighs With Shallots & Spinach........................................................................................................... 162 Citrus-marinated Chicken .................................................................................................................................. 163 Contest-winning Chicken with Mushroom Sauce .............................................................................................. 164 Chicken Veggie Skillet ....................................................................................................................................... 165 Cumin Chicken .................................................................................................................................................. 166 Grilled Basil Chicken ......................................................................................................................................... 167 Grilled Basil Chicken and Tomatoes ................................................................................................................. 168 Grilled Brown Sugar-mustard Chicken .............................................................................................................. 169 Italian Chicken Tenderloins ............................................................................................................................... 170 Italian Sausage and Provolone Skewers ........................................................................................................... 171 Quick Chicken Parmesan .................................................................................................................................. 172 Quick Chicken Piccata....................................................................................................................................... 173 Lime-ginger Chicken Tenders ........................................................................................................................... 174 Lime Chicken with Salsa Verde Sour Cream ..................................................................................................... 175 Maple-thyme Chicken Thighs ............................................................................................................................ 176 Mushroom & Herb Chicken ............................................................................................................................... 177 Seasoned Chicken Strips .................................................................................................................................. 178 Spicy Barbecued Chicken ................................................................................................................................. 179 Spicy Lemon Chicken Kabobs ........................................................................................................................... 180

Strawberry Mint Chicken ................................................................................................................................... 181 Tandoori-style Chicken with Cucumber Melon Relish ....................................................................................... 182 Tandoori Chicken Thighs................................................................................................................................... 183

Beef Recipes ...................................................................................................................... 184 Army SOS Creamed Ground Beef .................................................................................................................... 185 Asian Beef with Snow Peas ............................................................................................................................... 186 Best Barbequed Burgers ................................................................................................................................... 187 Best Burger Ever ............................................................................................................................................... 188 Best Hamburger Ever ........................................................................................................................................ 189 Black Pepper Beef and Cabbage Stir Fry .......................................................................................................... 190 Cajun Style Burgers .......................................................................................................................................... 191 Cola Burgers ..................................................................................................................................................... 192 Creamed Chipped Beef on Toast ...................................................................................................................... 193 Delicious Grilled Hamburgers ............................................................................................................................ 194 Filet Mignon with Bacon Cream Sauce ............................................................................................................. 195 Filet Mignon with Rich Balsamic Glaze.............................................................................................................. 196 Gyros Burgers ................................................................................................................................................... 197 Jeff's Sloppy Joes .............................................................................................................................................. 198 Juicy Steak ........................................................................................................................................................ 199 Minute Steaks with Barbeque Butter Sauce ...................................................................................................... 200 Sirloin Steak with Garlic Butter .......................................................................................................................... 201 The Best Meatballs You'll Ever Have ................................................................................................................ 202 Thit Bo Xao Dau ................................................................................................................................................ 203 The Perfect Basic Burger .................................................................................................................................. 204

Pork Recipes ...................................................................................................................... 205 Amazing Pork Chops in Cream Sauce .............................................................................................................. 206 Aimee's Quick Chicken ...................................................................................................................................... 207 Blue Cheese, Bacon and Chive Stuffed Pork Chops ......................................................................................... 208 Breakfast Sausage ............................................................................................................................................ 209 Dad's Excellent Scallops ................................................................................................................................... 210 Fiery Pork Skewers ........................................................................................................................................... 211 Garlic Seasoned Baked Pork Chops ................................................................................................................. 212 Italian Sausage, Peppers, and Onions .............................................................................................................. 213 Italian Style Sausage ......................................................................................................................................... 214 Mini Ham And Cheese Rolls .............................................................................................................................. 215 Pork Chop and Feta Skillet ................................................................................................................................ 216 Pork Chops Stuffed with Smoked Gouda and Bacon ........................................................................................ 217 Pork Chops with Blue Cheese Gravy ................................................................................................................ 218 Stir-Fry Pork with Ginger ................................................................................................................................... 219 Tomato Bacon Squares ..................................................................................................................................... 220

Vegetarian Recipes ........................................................................................................... 221 Avocado Salsa .................................................................................................................................................. 222

Baby Spinach Omelet ........................................................................................................................................ 223 Cauliflower Tortillas ........................................................................................................................................... 224 Courgette Mint and Feta Fritters ........................................................................................................................ 226 Creamy Keto Cauliflower Risotto ....................................................................................................................... 227 Egg Fast Fettuccini Alfredo ............................................................................................................................... 228 Eggplant Parmesan Bites .................................................................................................................................. 229 Egg Salad .......................................................................................................................................................... 230 Egyptian Feta Cheese Omelet Roll ................................................................................................................... 231 FatHead Crackers ............................................................................................................................................. 232 Feta Eggs .......................................................................................................................................................... 233 Green Fathead Pizza ........................................................................................................................................ 234 Greek Scrambled Eggs ..................................................................................................................................... 235 Grilled Portobello Mushrooms ........................................................................................................................... 236 Italian Cucumber Sandwiches ........................................................................................................................... 237 Lime-ginger Chicken Tenders ........................................................................................................................... 238 Quick and Easy Pimento Cheese ...................................................................................................................... 239 Mamma Rita's Eggs and Tomato Sauce ........................................................................................................... 240 Manicotti Pancakes ........................................................................................................................................... 241 Mock Meatballs ................................................................................................................................................. 242 Pesto Pizza ....................................................................................................................................................... 243 Scrambled Tofu ................................................................................................................................................. 244 Spiralized Zucchini Asian Salad ........................................................................................................................ 245 Tofu Sandwich Spread ...................................................................................................................................... 246 Veggie Poached Eggs ....................................................................................................................................... 247 Vegetarian Sandwich Spread ............................................................................................................................ 248 Yummy Veggie Omelet...................................................................................................................................... 249 Zucchini and Eggs ............................................................................................................................................. 250 Zucchini and Pecan Saute................................................................................................................................. 251 Zucchini Oven Frittata ....................................................................................................................................... 252

Appetizers .......................................................................................................................... 253 Artichoke Crescent Appetizers .......................................................................................................................... 254 Avocado Dip ...................................................................................................................................................... 255 Avocado Salsa .................................................................................................................................................. 256 Avocado Shrimp Salsa ...................................................................................................................................... 257 Bacon-stuffed Mushrooms ................................................................................................................................. 258 Bacon Jalapeno Poppers .................................................................................................................................. 259 Bacon Ranch Dip .............................................................................................................................................. 260 Basil Cream Cheese Bruschetta ....................................................................................................................... 261 Better Than Fried Shrimp .................................................................................................................................. 262 Bbq Chicken Bites ............................................................................................................................................. 263 Bbq Chicken Pizza Roll-up ................................................................................................................................ 264 Caprese Salad Kabobs...................................................................................................................................... 265

Cheesy Tenderloin Strips .................................................................................................................................. 266 Chicken Enchilada Dip ...................................................................................................................................... 267 Chicken Nacho Dip ............................................................................................................................................ 268 Christmas Meatballs .......................................................................................................................................... 269 Creamy Buffalo Chicken Dip ............................................................................................................................. 270 Cucumber Salsa ................................................................................................................................................ 271 Diploma Sandwiches ......................................................................................................................................... 272 Favorite Hot Artichoke Spinach Dip ................................................................................................................... 273 Fontina Asparagus Tart ..................................................................................................................................... 274 Four-cheese Broiled Tomato Slices .................................................................................................................. 275 French Quarter Cheese Spread ........................................................................................................................ 276 Fresh Summer Salsa ......................................................................................................................................... 277 Fresh Peach Mango Salsa ................................................................................................................................ 278 Fresh Tomato Bruschetta .................................................................................................................................. 279 Fresh Tomato Mexican Salsa ............................................................................................................................ 280 Grilled Cheese-stuffed Jalapenos ..................................................................................................................... 281 Grilled Cheese & Tomato Flatbreads ................................................................................................................ 282 Grilled Chipotle Shrimp...................................................................................................................................... 283 Grilled Prosciutto Asparagus ............................................................................................................................. 284 Ham & Pickle Wraps ......................................................................................................................................... 285 Homemade Guacamole..................................................................................................................................... 286 Jalapeno Popper Spread ................................................................................................................................... 287 Mandarin Salsa ................................................................................................................................................. 288 Mediterranean Tomato Bites ............................................................................................................................. 289 Mexican Chicken Meatballs ............................................................................................................................... 290 Mini Muffuletta ................................................................................................................................................... 291 Mini White Pizzas .............................................................................................................................................. 292 Olive Zucchini Spread ....................................................................................................................................... 293 Savory Rye Snacks ........................................................................................................................................... 294 Shrimp Appetizer Spread .................................................................................................................................. 295 Shrimp Tartlets .................................................................................................................................................. 296 Spicy Maple Chicken Wings .............................................................................................................................. 297 Steak Teriyaki Quesadillas ................................................................................................................................ 298 Stuffed Portobello Mushrooms .......................................................................................................................... 299 Speedy Homemade Salsa ................................................................................................................................. 300 Sweet 'n' Spicy Wings ....................................................................................................................................... 301 Taco Dip ............................................................................................................................................................ 302 Warm Black Bean Dip ....................................................................................................................................... 303 Veggie Pinwheel Appetizers .............................................................................................................................. 304

Side Dishes ........................................................................................................................ 305 Asparagus With Mushrooms ............................................................................................................................. 306 Bravo Broccoli ................................................................................................................................................... 307

Broccoli Side Dish ............................................................................................................................................. 308 Broccoli with Sesame ........................................................................................................................................ 309 Brussels Sprouts & Kale Saute ......................................................................................................................... 310 Cherry Tomato Mozzarella Saute ...................................................................................................................... 311 Creamed Peas .................................................................................................................................................. 312 Curried Sweet Potato Latkes ............................................................................................................................. 313 Herbed Green Beans ........................................................................................................................................ 314 Italian Broccoli with Peppers ............................................................................................................................. 315 Lemon-dilled Brussels Sprouts .......................................................................................................................... 316 Mashed Cauliflower with Parmesan .................................................................................................................. 317 Mushroom and Spinach Saute .......................................................................................................................... 318 Quick Creamed Spinach.................................................................................................................................... 319 Roasted Italian Vegetables................................................................................................................................ 320 Roasted Rosemary Cauliflower ......................................................................................................................... 321 Rosemary & Garlic Mashed Cauliflower ............................................................................................................ 322 Sauteed Radishes with Green Beans ................................................................................................................ 323 Shredded Gingered Brussels Sprouts ............................................................................................................... 324 Spinach-parm Casserole ................................................................................................................................... 325 Sweet Carrots .................................................................................................................................................... 326 Thyme-roasted Carrots...................................................................................................................................... 327 Whipped Squash ............................................................................................................................................... 328 Yellow Squash and Tomatoes ........................................................................................................................... 329 Zucchini Parmesan ............................................................................................................................................ 330

Soups ................................................................................................................................. 331 Asparagus Cress Soup...................................................................................................................................... 332 Beefy Mushroom Soup ...................................................................................................................................... 333 Cool as a Cucumber Soup ................................................................................................................................ 334 Cream of Cauliflower Soup ................................................................................................................................ 335 Creamy Reuben Soup ....................................................................................................................................... 336 Creamy Turkey Noodle Soup ............................................................................................................................ 337 Curried Pumpkin Soup ...................................................................................................................................... 338 Effortless Broccoli Soup .................................................................................................................................... 339 Homemade Chicken Tortilla Soup ..................................................................................................................... 340 Lemon-chicken Velvet Soup .............................................................................................................................. 341 Marvelous Mushroom Soup ............................................................................................................................... 342 Mexican Shrimp Bisque ..................................................................................................................................... 343 Mushroom Onion Soup...................................................................................................................................... 344 Reuben Soup .................................................................................................................................................... 345 Salsa Chicken Soup .......................................................................................................................................... 346 Shrimp Gazpacho .............................................................................................................................................. 347 Speedy Vegetable Soup .................................................................................................................................... 348 Smooth Carrot Soup .......................................................................................................................................... 349

Summer Garden Soup....................................................................................................................................... 350 Tomato Zucchini Soup....................................................................................................................................... 351

Snacks ................................................................................................................................ 352 Avocado Crisps ................................................................................................................................................. 353 Basil & Olive Eggs ............................................................................................................................................. 354 Butter Coffee ..................................................................................................................................................... 355 Coconut Butter Cups ......................................................................................................................................... 356 Curried Tropical Nut Mix .................................................................................................................................... 357 Garlic Pumpkin Seeds ....................................................................................................................................... 358 Granola Bars ..................................................................................................................................................... 359 Green Bean Fries .............................................................................................................................................. 360 Herbed Tortilla Chips ......................................................................................................................................... 361 Homemade Barbecue Potato Chips .................................................................................................................. 362 Kale Chips ......................................................................................................................................................... 363 Keto Lava Cake ................................................................................................................................................. 364 Keto Protein Shake ........................................................................................................................................... 366 Mediterranean Dip with Pita Chips .................................................................................................................... 367 Mexican Chocolate Pudding .............................................................................................................................. 368 Mocha Pumpkin Seeds...................................................................................................................................... 369 Microwave Potato Chips .................................................................................................................................... 370 Nutty Chicken Satay Strips ................................................................................................................................ 371 Pecans Diablo ................................................................................................................................................... 372 Peppery Fennel & Carrot Salad ......................................................................................................................... 373 Pumpkin Pie Spiced Pecans ............................................................................................................................. 374 Rosemary Walnuts ............................................................................................................................................ 375 Salted Almond and Coconut Bark ..................................................................................................................... 376 Savory Popcorn Seasoning ............................................................................................................................... 377 Seasoned Popcorn ............................................................................................................................................ 378 Simple Heart of Palm & Tomato Salad .............................................................................................................. 379 Spicy Cheese Bites ........................................................................................................................................... 380 Spicy Peanuts ................................................................................................................................................... 381 Sweet Potato Chips ........................................................................................................................................... 382 Tex-mex Popcorn .............................................................................................................................................. 383

Dessert Recipes ................................................................................................................ 384 Almond Panna Cotta ......................................................................................................................................... 385 Almond-Raspberry Cupcakes ............................................................................................................................ 386 Black Velvet Cupcakes ...................................................................................................................................... 387 Berry Cream Dessert ......................................................................................................................................... 388 Berries with Chocolate Ganache ....................................................................................................................... 389 Bittersweet Chocolate Brownie Drops ............................................................................................................... 390 Butterscotch Toffee Cookies ............................................................................................................................. 391 Candy-licious Fudge .......................................................................................................................................... 392

Chewy Coconut Macaroons .............................................................................................................................. 393 Chocolate Buttercream ...................................................................................................................................... 394 Chocolate Chip Oatmeal Cookies ..................................................................................................................... 395 Caramelized Pear Custard ................................................................................................................................ 396 Chocolate Donut Delight.................................................................................................................................... 397 Chocolate Mousse ............................................................................................................................................. 398 Chocolate Peanut Butter Cookies ..................................................................................................................... 399 Chocolate Pecan Shortbread Drops .................................................................................................................. 400 Chocolate Pudding ............................................................................................................................................ 401 Chocolate Walnut Cookies ................................................................................................................................ 402 Chocolate-Cappuccino Mini Cupcakes .............................................................................................................. 403 Chocolate Caramel Thumbprints ....................................................................................................................... 404 Chocolate-Sour Cream Cupcakes ..................................................................................................................... 405 Cinnamon Churritos .......................................................................................................................................... 406 Cinnamon-sugar Crackle Cookies ..................................................................................................................... 407 Coconut Macaroons .......................................................................................................................................... 408 Coconut Thumbprints ........................................................................................................................................ 409 Colossal Batch of Oatmeal Cookies .................................................................................................................. 410 Cookie Jar Gingersnaps .................................................................................................................................... 411 Cream Cheese Bonbons ................................................................................................................................... 412 Crinkle-top Chocolate Cookies .......................................................................................................................... 413 Crispy Potato Chip Cookies ............................................................................................................................... 414 Key Lime Mousse Cups..................................................................................................................................... 415 Maple Nut Truffles ............................................................................................................................................. 416 Mascarpone Parfait ........................................................................................................................................... 417 Microwave Marshmallow Fudge ........................................................................................................................ 418 Molten Chocolate Cake ..................................................................................................................................... 419 Peanut Butter Chippers ..................................................................................................................................... 420 Peanut Butter Kiss Cookies ............................................................................................................................... 421 Peanut Butter Clusters ...................................................................................................................................... 422 Peanut Butter and Jelly Thumbprints ................................................................................................................ 423 Peanut Butter Granola Mini Bars ....................................................................................................................... 424 Pecan-Orange Macaroons ................................................................................................................................ 425 Pumpkin Cookies With Penuche Frosting ......................................................................................................... 426 Pumpkin Spice Donuts ...................................................................................................................................... 427 Rainbow Gelatin Cubes ..................................................................................................................................... 428 Salted Toffee Cashew Cookies ......................................................................................................................... 429 Split-second Cookies ......................................................................................................................................... 430 Toffee Chip Fudge ............................................................................................................................................. 431 Toffee Peanut Clusters ...................................................................................................................................... 432 Vanilla Mousse with Rhubarb Sauce ................................................................................................................. 433 Yummy Chocolate Double-chip Cookies ........................................................................................................... 434

Drink and Smoothie Recipes ............................................................................................ 435 Avocado Green Tea Power Shake .................................................................................................................... 436 Avocado Mint Green Keto Smoothie ................................................................................................................. 437 Blackberry Cheesecake Smoothie .................................................................................................................... 438 Chocolate Keto Smoothie .................................................................................................................................. 439 Citrus Fresh Smoothie ....................................................................................................................................... 440 Coconut Milk Strawberry Smoothie ................................................................................................................... 441 Cookie Dough Shake ........................................................................................................................................ 442 Creamy Keto Cinnamon Smoothie .................................................................................................................... 443 Cucumber Green Tea Detox Smoothie ............................................................................................................. 444 Dark Chocolate Frosty Milkshake ...................................................................................................................... 445 Frozen Coffee Pudding...................................................................................................................................... 446 Frozen Hot Chocolate ....................................................................................................................................... 447 Frozen Peppermint Hot Chocolate .................................................................................................................... 448 Green Low Carb Breakfast Smoothie ................................................................................................................ 449 Key Lime Pie Protein Shake .............................................................................................................................. 450 Mcketo Strawberry Milkshake ............................................................................................................................ 451 Mint Chip Protein Shake .................................................................................................................................... 452 No-Sugar Kale & Coconut Shake Recipe .......................................................................................................... 453 Peanut Butter Chocolate Milkshake .................................................................................................................. 454 Peanut Butter Cookie Dough Whiteout .............................................................................................................. 455 Pumpkin Spice Smoothie .................................................................................................................................. 456 Raspberry Chocolate Avocado Smoothie .......................................................................................................... 457 Raspberry & Chocolate Cheesecake Smoothie ................................................................................................ 458 Rocket Fuel Keto Milkshake .............................................................................................................................. 459 Strawberry Cheesecake Smoothie .................................................................................................................... 460 Strawberry Keto Milkshake ................................................................................................................................ 461 Strawberry & Rhubarb Pie Smoothie ................................................................................................................. 462 Strawberry Fluff Protein Smoothie ..................................................................................................................... 463 Summer Blackcurrant Smoothie ........................................................................................................................ 464 Vanilla Keto Smoothie ....................................................................................................................................... 465

Breakfast Recipes

16

Almond-Pumpkin Pancakes

Servings: 6

Per Serving. Net Carbs: 3.8g Total Cook Time: 15 Minutes

Ingredients: 4 oz Vanilla Whey Protein 1/4 cup Blanched Almond Flour 1/4 cup Whole Grain Soy Flour 1 tsp Baking Powder (Sodium Aluminum Sulfate, Double Acting) 1/2 tsp Pumpkin Pie Spice 4 large Eggs (Whole) 1/4 cup Large or Small Curd Creamed Cottage Cheese 1/2 cup Pumpkin (Without Salt, Canned) Directions: Be sure to use canned pumpkin purée, not pumpkin pie mix (which has added sugar), to make these pancakes. Serve with sugar-free pancake syrup or almond butter. 1. Mix the protein powder, almond meal, soy flour, baking powder and pumpkin pie spice mix

in a medium mixing bowl. Stir in the beaten eggs, cottage cheese and pumpkin purée until blended.

2. Heat a large nonstick skillet or griddle over medium heat. Lightly grease skillet with butter or canola oil.

3. Using about 1/4 cup per pancake, drop batter onto the skillet. When bubbles begin to form in the middle of the pancakes, turn and cook another 2 minutes or until firm.

4. Repeat, keeping pancakes warm in the oven before serving.

17

Almond Protein Pancake

Servings: 4


Ingredients: 2 oz Vanilla Whey Protein 1/4 cup Almond Meal Flour 3 tbsps Whole Grain Soy Flour 1 tsp Baking Powder (Straight Phosphate, Double Acting) 3 large Eggs (Whole) 1/3 cup Large or Small Curd Creamed Cottage Cheese Directions: Serve with almond butter or sugar-free pancake syrup. Garnish with toasted almonds, if desired.

1. Mix the protein powder (1oz is about 4 Tbsp), almond meal, soy flour and baking powder

together. Whisk the eggs, then blend together with the cottage cheese (substitute cream cheese if cottage cheese is not on your accepted foods list).

2. Heat a large nonstick skillet or griddle over medium heat. Lightly grease with butter or canola oil.

3. Using about 1/4 cup per pancake, drop batter onto the skillet. When bubbles begin to form in the middle of each pancake, turn over and cook another 2 minutes or until firm.

4. Repeat, keeping pancakes warm in the oven.

18

Asiago Arugula Eggs

Servings: 1


Ingredients: 3 eggs 2 tablespoons Asiago cheese, shredded ¼ cup fresh arugula leaves Directions: 1. Spray a small skillet with cooking spray and heat to medium high. 2. Beat your eggs and then fold in the arugula and cheese. 3. Pour in the egg mixture into the pan, lower heat to medium and cover with a lid. 4. Cook until eggs are cooked on top. Usually 5-10 minutes.

19

Bacon Potato Pancakes

Servings: 8

Per Serving. Net Carbs: 14g Total Cook Time: 30 Minutes

Ingredients: 5 to 6 medium uncooked red potatoes, peeled and shredded (about 3 cups) 5 bacon strips, cooked and crumbled 1/2 cup chopped onion 2 eggs, beaten 2 tablespoons all-purpose flour Salt and pepper to taste Dash ground nutmeg Oil for deep-fat frying Directions: 1. Rinse and thoroughly drain potatoes. In a bowl, combine the potatoes, bacon, onion, eggs,

flour, salt, pepper and nutmeg. 2. In an electric skillet, heat 1/8 in. of oil to 375°. Drop batter by 2 heaping tablespoonful into

hot oil. Flatten to form patties. Fry until golden brown; turn and cook the other side. Drain on paper towels.

20

Bacon and Zucchini Eggs in a Nest

Servings: 4


Ingredients: 4 cups zucchini noodles or shreds 4 slices raw bacon 1/2 cup grated Asiago cheese 4 eggs salt and pepper to taste Directions: 1. Cut your bacon slices in half, then cut them lengthwise into 1/4 inch thick strips – like bacon

noodles. 2. In a heavy saute pan, cook the bacon for about 3 minutes. 3. Add the zucchini and mix well. Season with salt and pepper and flatten slightly, creating

four depressions for the eggs. 4. Sprinkle with the Asiago cheese. 5. Break one egg into each dent. 6. Cook on medium-high heat for about 3 minutes, then cover and cook for an additional 2-4

minutes, or until the eggs are cooked to your liking and the bottom is crispy. Serve hot.

21

Baked Eggs and Asparagus

Servings: 1


Ingredients: 8 spear, small (5" long or less) Asparagus 1/4 cup Heavy Cream 2 large Eggs (Whole) 2 tbsps Almond Meal Flour 1 tbsp Parmesan Cheese (Shredded) 1/8 tsp Garlic 1/8 tsp Black Pepper Directions: 1. Preheat oven to 400°F. Prepare a small oven safe casserole or 4-inch by 3-inch dish with a

little bit of oil. Set aside. 2. Boil the asparagus spears for 2 minutes until tender-crisp. Drain and run under cold water

then pat dry. Arrange in the prepared baking dish. 3. Pour cream over the asparagus and then crack two eggs on top. 4. In a small bowl blend together the almond meal, Parmesan cheese, garlic and black pepper.

Sprinkle over the eggs and place in the oven. Cook for 5-10 minutes depending upon how you like your eggs cooked. Longer time will result in a firmer yolk. The cream will puff over the edges of the eggs and the topping should be golden brown and fragrant.

22

Basque-Style Eggs

Servings: 4


Ingredients: Peperonata (recipe follows) 1 cup chopped tomato 6 eggs 2 tablespoons reduced-fat milk Salt and pepper, to taste Directions: 1. Make Peperonata, adding chopped tomato during last 10 minutes of cooking time. 2. Beat eggs and milk. Move Peperonata to side of skillet; add eggs. Cook until eggs are set,

stirring occasionally. Gently stir eggs into Peperonata; season to taste with salt and pepper.

23

Breakfast Burrito

Servings: 2


Ingredients: 1/2 tsp Salt 1/4 tsp Red or Cayenne Pepper 1 tbsp Canola Vegetable Oil 4 large Eggs (Whole) 3 tbsps Sweet Red Peppers 2 tbsps chopped Scallions or Spring Onions 1 Jalapeno Pepper 1/8 tsp Tabasco Sauce 2 tortillas Low Carb Tortillas 2 oz Salsa Directions: 1. Whisk eggs, salt and cayenne together in a bowl. 2. In a medium skillet over medium heat, toast tortillas 1 minute per side until brown in spots;

set aside and cover with foil to keep warm. 3. In the same skillet add oil, red pepper, scallion whites and jalapeno. Cook until vegetables

are softened, about 3 minutes. 4. Add eggs and continue to cook, stirring, until eggs are set, about 2 minutes. 5. Place tortillas on plates. Divide eggs between tortillas, season with hot sauce and gently roll

up. 6. Serve with salsa and scallion greens. Note: This can be made with a whole wheat or low-carb tortilla if you are in an acceptable phase. The whole wheat tortillas used here have 20g NC each so be sure to adjust the NC to the tortilla you are using. Low-carb tortillas typically have less NC than the whole wheat.

24

Brittany's Breakfast Bites

Servings: 8


Ingredients: 1 tablespoon butter 2 eggs 3 tablespoons crumbled cooked bacon 3 tablespoons finely chopped deli ham 3 tablespoons shredded cheddar cheese 1 tube (8 ounces) refrigerated crescent rolls Directions: 1. In a large skillet, melt butter over medium-high heat. Whisk eggs; add to skillet. Cook and

stir until set. Remove from the heat; add the bacon, ham and cheese. 2. Unroll crescent dough; separate into triangles. Place 2 tablespoons egg mixture at the wide

end of each triangle; roll up and seal edges. Place point side down 2 in. apart on a foil-lined baking sheet; curve ends to form a crescent.

3. Bake at 375° for 11-13 minutes or until golden brown. Serve immediately. Refrigerate leftovers.

25

Broccoli Salad

Servings: 1


Ingredients: 6 cups broccoli ⅓ small onion, chopped 1 cup mayonnaise ½ cup almonds, chopped 2 tablespoons red vinegar 8 slices cooked bacon, chopped salt and pepper to taste Directions: 1. In a large bowl, combine broccoli, bacon, onion, and almonds. 2. In a separate bowl, mix mayonnaise, vinegar, salt and pepper, in a small bowl. 3. Pour dressing over broccoli mixture and stir until evenly coat. 4. Cover and refrigerate for at least one hour or until ready to serve.

26

Cheesy Italian Omelette

Servings: 1


Ingredients: 2 eggs 1 Tbsp water 1 Tbsp butter 3 thin slices deli Sopressata (you can sub in salami or prosciutto if that’s what you have) 6 fresh basil leaves 5 thin slices fresh, ripe tomato 2 oz fresh mozzarella cheese salt and pepper to taste Directions: 1. Whisk together the eggs and water in a small bowl. 2. Melt the butter in a nonstick saute pan over low to medium heat. 3. Pour in the egg mixture and cook for 30 seconds. 4. Spread the meat slices on one half of the egg mixture. Top with the cheese, tomatoes, and

basil slices. Season with salt and pepper. 5. Cook for about 2 minutes or until the empty half of the egg mixture is firm enough to fold

over the ingredients. Use a spatula to gently fold the omelette in half. 6. Cover the pan and cook on low heat for another minute or two or until the omelette is

cooked through and there is no raw egg left in the middle. 7. To remove, tilt the pan and slide the omelette gently out onto a plate.

27

Cheddar Omelet with Sautéed Onions

Servings: 1


Ingredients: 1/3 cup, chopped Onions 1 tablespoon Extra Virgin Olive Oil 1/2 cup, shredded Cheddar Cheese 2 large Eggs (Whole) Directions: 1. Sauté white onions in 1 tablespoon virgin olive oil in a small skillet over medium heat until

translucent and tender. Remove from pan and set aside. 2. Lightly beat eggs and add to the same skillet. Allow to form bubbles then carefully flip over.

Spread cheese and onions over half the surface. Cook for 1 minute more, fold other side over onions and cheese. Cook 1 more minute.

3. Slide off skillet and on to plate. Season to taste with salt and freshly ground black pepper.

28

Cheese and Spinach Omelet Topped with Avocado and Salsa

Servings: 1


Ingredients: 1/2 fruit without skin and seed California Avocados 2 cups Baby Spinach 1 slice (1 oz) Monterey Jack Cheese 2 large Eggs (Whole) 1 tablespoon Extra Virgin Olive Oil 1 serving Salsa Cruda Directions: Use 2 tablespoons of no-sugar-added salsa to make Salsa Cruda.

1. Sauté spinach in a nonstick skillet with 1/2 tablespoon oil over medium high heat until

wilted. Remove and set aside. 2. Lightly beat the eggs with salt and freshly ground black pepper. 3. Add 1/2 tablespoon oil to the same skillet used for the spinach then add the eggs. Cook for

3 minutes, flip over, and continue to cook on the other side for 2 minutes. 4. Add the cheese and sautéed spinach to half of the omelet. Flip other half over top. Cook an

additional 1-2 minutes to melt cheese. Top with avocado and salsa.

29

Chicken-Portobello Broilers

Servings: 6


Ingredients: 2 tablespoons Extra Virgin Olive Oil 8 oz, raw (yield after cooking, bone removed) Chicken Breast 3 tbsps chopped Scallions or Spring Onions 4 large Eggs (Whole) 6 caps Portobello Mushroom Cap 1/4 tsp Salt 1/4 tsp Black Pepper 1/4 tsp Italian Seasoning 1/4 cup, shredded Mozzarella Cheese (Whole Milk) Directions: 1. Preheat broiler. 2. Cut chicken breast in half lengthwise, then thinly slice crosswise. 3. Heat oil in a large nonstick skillet over medium heat. Add the chicken and green onion and

cook 3 4 minutes until chicken is no longer pink. Add the eggs and cook until firm. 4. Meanwhile, place the mushroom caps, ribbed side up, on a foil-lined baking sheet. Sprinkle

with salt, pepper and herbs and broil for about 7 minutes, turning once, until slightly soft and dark in color.

5. Remove mushroom caps from oven and spoon egg mixture into them. Optional: add freshly diced tomatoes or red bell pepper to increase your veggies for the day. Top with cheese and broil for 1 minute until melted.

6. Serve immediately.

30

Chicken Salad Stuffed Avocado

Servings: 1


Ingredients: 3 oz. chicken breast (cooked, shredded) 1 tbsp red onion (diced) 1 stalk celery 1 medium avocado 1/3 cup sour cream Directions: 1. Cook the chicken breast on low heat until fully cooked. Then shred it using two forks. 2. Combine chicken, red onion & celery in a bowl. 3. Cut and pit an avocado. Scoop some of the avocado and add it to the bowl. 4. Add in the sour cream and season with salt and pepper. 5. Toss everything well and then scoop the mix back into the avocado halves.

31

Chicken Chorizo and Cauliflower Saute with Cheese and Salsa

Servings: 1


Ingredients: 1 cup Cauliflower 1 link Spicy Chorizo Chicken Sausage 1 slice (1 oz) Monterey Jack Cheese 1 serving Chunky Medium Salsa Directions: 1. Cut cauliflower into bite sized pieces and place in a medium non-stick skillet over medium-

high heat. Add 2 Tbsp water and cook until water evaporates and cauliflower is crisp-tender (add more water as necessary to prevent burning). Once cauliflower is crisp-tender add the chorizo breaking it up in the pan with a spatula into bite sized pieces. Cook until sausage is cooked through. Remove from heat and place on a serving plate.

2. Top the cauliflower and chorizo with cheese, allowing it to melt. Serve once cheese has melted with 2 Tbsp fresh salsa.

32

Cheese Baked Eggs

Servings: 1


Ingredients: 1 tsp Unsalted Butter Stick 2 large Eggs (Whole) 2 tbsps Heavy Cream 2 tbsps Parmesan Cheese (Grated) Directions: 1. Melt butter and coat the inside of a small oven safe dish. 2. Combine the eggs and cream in a bowl and lightly beat. 3. Add parmesan cheese and freshly ground black pepper and salt to taste. 4. Bake at 375°F for 10 minutes or until set.

33

Cowboy Breakfast Skillet

Servings: 1


Ingredients: 1 lb breakfast sausage 2 medium sweet potatoes, diced 5 eggs 1 avocado, diced handful cilantro hot sauce raw cheese, optional s & p Directions: 1. Preheat your oven to 400ºF. 2. In an oven safe skillet, we used cast iron, crumble and brown the sausage over medium

heat. 3. Once it’s brown, use a slotted spoon to remove the sausage and let it hang out while we

cook the sweet potatoes. Try to reserve as much of the grease as possible. 4. Toss the sweet potatoes into the sausage grease and let them get crispy and cooked

through. 5. Add the sausage back into the pan. 6. Make a few wells in the pan–one well for each egg. Crack your eggs into the wells. 7. Place the skillet in the oven. We’re just baking the skillet long enough for the eggs to set,

about 5 minutes. 8. Now, turn the oven to broil and hit up the top side of the eggs for a few minutes, but don’t

let the yolk cook all the way through–unless you don’t like runny yolks. But man, oh man, the runny yolks go down really nicely with the crispy sweet potatoes. Just sayin’.

9. Remove the pan from the oven and douse the whole thing with avocado, cilantro and hot sauce.

10. Serve by scooping out an egg, along with its neighboring goodies, with a large spoon.

34

Cream Cheese Pancakes

Servings: 4


Ingredients: 2 oz cream cheese 2 eggs 1 tsp granulated sugar substitute (IBIH recommends) 1/2 tsp cinnamon Directions: 1. Put all ingredients in a blender or magic bullet. Blend until smooth. 2. Let rest for 2 minutes so the bubbles can settle. 3. Pour 1/4 of the batter into a hot pan greased with butter or pam spray. 4. Cook for 2 minutes until golden, flip and cook 1 minute on the other side. 5. Repeat with the rest of the batter. 6. Serve with sugar free syrup (or any syrup of your choice) and fresh berries.

35

Egg Fast Snickerdoodle Crepes

Servings: 4


Ingredients: For the crepes: 6 eggs 5 oz cream cheese, softened 1 tsp cinnamon 1 Tbsp granulated sugar substitute (Splenda, Swerve, Ideal, etc.) butter for frying For the filling: 8 Tbsp butter, softened 1/3 cup granulated sugar substitute 1 Tbsp (or more) cinnamon Directions: 1. Blend all of the crepe ingredients (except the butter) together in a blender or magic bullet

until smooth. Let the batter rest for 5 minutes. 2. Heat butter in a nonstick pan on medium heat until sizzling. 3. Pour enough batter into the pan to form a 6 inch crepe. Cook for about 2 minutes, then flip

and cook for an additional minute. 4. Remove and stack on a warm plate. You should end up with about 8 crepes. 5. Meanwhile, mix your sweetener and cinnamon in a small bowl or baggie until combined. 6. Stir half of the mixture into your softened butter until smooth. 7. To serve, spread 1 Tbsp of the butter mixture onto the center of your crepe. 8. Roll up and sprinkle with about 1 tsp of additional sweetener/cinnamon mixture.

36

Eggs Scrambled with Asparagus, Bacon and Swiss Cheese

Servings: 1


Ingredients: 2 medium slice (yield after cooking) Bacon 1 large Egg (Whole) 1 oz Swiss Cheese 2 spear, medium (5-1/4" to 7" long) Asparagus Directions: 1. Cook bacon in a small skillet over medium high heat. Reserve some of the bacon fat in the

skillet and discard the rest or save for another use. Chop bacon into small pieces and set aside.

2. Cook asparagus in skillet with reserved bacon grease until tender, about 3 minutes. Remove and cut into bite-size pieces.

3. Add eggs, bacon, cheese and asparagus back to pan and scramble together until egg is cooked and cheese is melted, about 3 minutes. Or omit the cheese and instead sprinkle over the eggs after they are cooked.

4. Season to taste with salt and freshly ground black pepper.

37

Eggs Scrambled with Crisp Tortilla Strips

Servings: 6


Ingredients: 3 corn tortillas (6-inch), cut into 2 × ½-inch strips Vegetable cooking spray 6 eggs ¼ cup reduced-fat milk Salt and pepper, to taste 6 tablespoons crumbled Mexican white cheese, or farmer’s cheese 6 tablespoons finely chopped cilantro ¾ cup mild, or hot, salsa Directions: 1. Spray tortilla strips lightly with cooking spray; cook in skillet over medium to medium-high

heat until browned and crisp. 2. Beat eggs and milk until foamy; pour over tortilla strips in skillet. Cook over medium to

medium-low heat until eggs are cooked, stirring occasionally. Season to taste with salt and pepper; sprinkle with cheese and cilantro. Serve with salsa.

38

Eggs Scrambled with Sautéed Mushrooms and Zucchini

Servings: 1


Ingredients: 1/2 cup Mushroom Pieces and Stems 1/2 cup, chopped Zucchini 1 tablespoon Extra Virgin Olive Oil 2 large Eggs (Whole) Directions: 1. Dice zucchini. 2. In a small non-stick skillet, saute the zucchini and mushrooms in the olive oil until softened,

about 5 minutes. Season with salt and freshly ground black pepper. 3. Pour in slightly beaten eggs and scramble together with the vegetables until eggs are set.

39

Eggs That Taste As Good As Bacon

Servings: 1


Ingredients: 1-2 Tbsp olive oil or butter Fresh, pastured eggs Smoked paprika Salt and pepper Directions: 1. Start with high-quality eggs. Two factors have the biggest impact on egg flavor. The first is

the diet of the hen that laid the egg, and the second is the egg’s freshness. So, for best results, you want to find the freshest pastured eggs you can get your hands on. Pastured means the hens that lay the eggs are allowed to peck around on grass eating bugs and whatever else they find.

2. Once you have great eggs, fry them one at a time in 2 Tbsp olive oil or butter on medium-low heat and sprinkle with sea salt, course ground black pepper, and a pinch of smoked paprika.

3. Fry your eggs for just two minutes or so on each side, being careful to keep the yolk intact while turning. You really don’t want to overcook eggs, which will turn them rubbery and ruin the effect.

40

Fluffy Flax Waffles

Servings: 2


Ingredients: 1/8 cup Coconut Milk Unsweetened 2 large Eggs (Whole) 1 tbsp Canola Vegetable Oil 1 tsp Vanilla Extract 1/2 cup Organic 100% Whole Ground Golden Flaxseed Meal 1 oz Vanilla Whey Protein 1/2 tsp Baking Powder (Straight Phosphate, Double Acting) 1 tbsp Sucralose Based Sweetener (Sugar Substitute) 1/8 tsp Nutmeg (Ground) 1/8 tsp Salt Directions: 1. Preheat a non-stick waffle maker. Spray wells with non-stick spray just before pouring in

the batter. 2. Combine 2 Tbsp coconut milk, eggs, oil and vanilla in a small bowl. Mix thoroughly with a

fork for about 1 minute. 3. Add the flax meal, protein powder, baking powder, granular sugar substitute, nutmeg and

salt. Mix thoroughly for 1-2 minutes. 4. Pour 1/2 of batter into the waffle maker (it should fill 4 waffle slots). Otherwise, simply fill

with batter according to your waffle maker then equally divide the cooked waffles into two servings once cooked.

5. Cook for 3-5 minutes until golden brown and set. Or follow your waffle maker instructions. 6. Serve with a pad of butter and sugar-free pancake syrup. If you are in Phase 2 or higher add

fresh berries!

41

Giant Zucchini Pancake

Servings: 4


Ingredients: 1 lb Baby Zucchini 4 slice (1 oz) Havarti Cheese 1/3 cup Whole Grain Soy Flour 1/3 cup Parsley 2 large Eggs (Whole) 1/2 tsp Salt 1/4 tsp Black Pepper 2 tablespoons Extra Virgin Olive Oil Directions: 1. Preheat oven to 350°F. 2. Place grated zucchini in a colander and press to drain any excess liquid. Pat zucchini dry with

a paper towel. 3. Beat eggs in a large bowl. Stir in cheese, soy flour, parsley, salt and pepper. Add zucchini to

cheese mixture. Stir to combine well. 4. In a 10-inch ovenproof skillet, heat oil over medium heat until it shimmers. Add pancake

mixture and press down to spread, forming an even layer. Cook 4 minutes or until bottom is set.

5. Transfer skillet to oven; bake 12-15 minutes until middle is just set. 6. Remove from oven and let cool slightly. Cut into wedges and serve crispy side up.

42

Gluten Free Squash Pancakes

Servings: 2


Ingredients: 2 cups Cooked Squash or Pumpkin 1 cup Chopped Spinach 1 cup Minced Onion ¼ cup Almond Flour ½ tsp. Sea Salt 12 egg whites 1 tsp. Coconut Oil Directions: 1. If you’re using cooked spaghetti squash, place it in a bowl and separate the strands with a

fork. If you’re using another variety of cooked squash or pumpkin, puree it in a food processor or blender (keep the squash a bit chunky) and transfer to a bowl.

2. Mix in the onion, flour, and salt. Lightly beat the eggs and add them to the squash mixture. 3. Heat a skil et or griddle over medium heat. Lightly grease the pan with oil. Use a ¼ cup

measure to scoop the batter into the hot pan. 4. Cook the pancakes until they develop a very crunchy crust - they’l stay delightful y chewy on

the inside.

43

Ham, Cheese & Mushroom Frittata

Servings: 6


Ingredients: 2 Tbsp butter 1/2 cup chopped mushrooms 1/2 cup chopped deli ham 8 eggs 1/4 cup heavy whipping cream 1/8 tsp ground nutmeg 1/4 cup chopped fresh parsley 1/2 cup shredded sharp cheddar cheese salt and pepper to taste Directions: In a medium oven proof saute pan, melt the butter and saute the mushrooms and ham for 3 – 5 minutes. Blend the eggs and cream together in a large bowl. Add nutmeg, then salt and pepper to taste. Pour the eggs over the mushroom and ham mixture. Gently stir in the parsley and shredded cheese. Bake in a 375 degree (F) oven for about 20 – 25 minutes or until firm. Serve.

44

Ham, Swiss Cheese and Avocado Roll-ups

Servings: 1


Ingredients: 1/2 each California Avocados 1 oz Swiss Cheese 4 oz boneless, cooked Fresh Ham Directions: 1. Place a piece of cheese on each piece of ham. Top with a slice of avocado. 2. Roll up and secure with a toothpick, if desired.

45

Herb Breakfast Frittata

Servings: 4


Ingredients: 1/4 cup thinly sliced red onion 1 tablespoon olive oil 1 large Yukon Gold potato, peeled and thinly sliced 6 eggs 1 teaspoon minced fresh rosemary or 1/4 teaspoon dried rosemary, crushed 1 teaspoon minced fresh thyme or 1/4 teaspoon dried thyme 1/4 teaspoon salt 1/8 teaspoon crushed red pepper flakes 1/8 teaspoon pepper 2 tablespoons shredded cheddar cheese Directions: 1. In an 8-in. ovenproof skillet, saute onion in oil until tender. Using a slotted spoon, remove

onion and keep warm. Arrange potato in a single layer over bottom of pan. 2. In a small bowl, whisk the eggs, seasonings and onion; pour over potatoes. Cover and cook

for 4-6 minutes or until nearly set. 3. Uncover skillet. Broil 3-4 in. from the heat for 2-3 minutes or until eggs are completely set.

Sprinkle with cheese. Let stand for 5 minutes. Cut into wedges.

46

Huevos Rancheros

Servings: 2


Ingredients: 2 tortillas Low Carb Tortillas 1 tbsp Canola Vegetable Oil 3 oz Sweet Red Peppers 1/4 cup, chopped Scallions or Spring Onions 1/2 Jalapeno Peppers 4 large Eggs (Whole) 1/2 tsp Salt 1/4 tsp Red or Cayenne Pepper 2 servings Salsa Cruda Directions: 1. Use a no-sugar-added salsa to make Salsa Cruda. 2. In a medium skillet over medium heat, toast tortillas* 1 minute per side until brown in

spots; transfer to a warm oven while preparing eggs. * Use a low-carb tortilla (with 9g NC or less per serving) such as Mama Lupe's brand.

3. Add oil, red pepper, green onions and jalapeno pepper to skillet. Sauté until vegetables are softened, about 4 minutes.

4. Add eggs, salt and cayenne pepper and sauté stirring occasionally, until eggs reach desired consistency.

5. Divide eggs on tortillas; gently roll up tortillas, and top with 1/2 cup salsa. Serve immediately.

47

Huey’s Slow-Carb Scrambled Egg Breakfast

Servings: 1


Ingredients: ½ can of black beans 2 medium eggs 2 Tbsp of medium chunky salsa ½ Haas avocado Directions: 1. Place the black beans in a pan and set to low heat. 2. Break the two eggs in a bowl, add a splash of water, and beat them with a fork. 3. Heat a frying pan on medium heat with some vegetable oil. 4. When the pan is ready, cook the eggs until there is no liquid visible. 5. Pour the scrambled eggs and black beans onto a plate. Add the two Tbsp of salsa to the

eggs, and the half of avocado.

48

Keto Muffins

Servings: 1


Ingredients: 1 large egg 2 tsp coconut flour pinch baking soda pinch salt Directions: 1. Grease a ramekin dish with coconut oil or butter. 2. In a mug, mix all the ingredients together with a fork to ensure it is lump free. 3. Place the 1 minute keto muffin dough in the greased ramekin and cook in the microwave on

HIGH for 1 minute. Alternatively, they can be baked in an oven, at 200C/400F for 12 minutes.

4. Cut in half and serve.

49

Low Carb Breakfast Pizza

Servings: 8


Ingredients: 12 eggs ½ cup heavy cream ½ teaspoon salt ¼ teaspoon pepper 8 oz breakfast sausage 2 cups peppers, sliced 1 cup cheddar cheese, shredded Directions: 1. Preheat oven to 350 degrees F. 2. Cook peppers in the microwave for 3 minutes. 3. Brown sausage in cast iron skillet. 4. Take out and set aside. 5. Mix eggs, cream, salt and pepper together and add to skillet. 6. Cook for 5 minutes until the sides start to set up. 7. Put into the oven and bake for 20 minutes. 8. Take out and add sausage, peppers and cheese. 9. Set under broiler for 3 minutes. 10. Let sit for 5 minutes.

50

Low Carb Crepes

Servings: 8


Ingredients: 2 eggs 3/4 cup almond milk 2 Tbsp coconut flour 1/4 cup hemp seeds 2 Tbsp flax meal 1 Tbsp coconut oil 1/4 cup apple juice 1 Tbsp cinnamon pinch of salt Directions: 1. Combine all of the ingredients in a blender or Magic Bullet and blend until smooth. Let the

batter rest for 2 minutes while you heat up your non-stick pan. 2. Fry in clarified butter or coconut oil on medium-low heat for about 3 minutes on the first

side and 1 minute on the second. Don’t flip too soon or you’ll end up with a mess on your hands!

51

Maple Sausage Patties

Servings: 8


Ingredients: 1 tablespoon maple syrup 1/2 teaspoon salt 1/2 teaspoon onion powder 1/2 teaspoon rubbed sage 1/2 teaspoon dried thyme 1/2 teaspoon poultry seasoning 1/2 teaspoon ground nutmeg 1/4 teaspoon cayenne pepper 1 to 2 teaspoons liquid smoke, optional 1 pound ground pork Directions: 1. In a large bowl, mix maple syrup, salt, spices and, if desired, liquid smoke. Add pork; mix

lightly but thoroughly. Shape into eight 2-1/2-in. patties. Refrigerate, covered, at least 1 hour.

2. In a large nonstick skillet coated with cooking spray, cook patties over medium heat until a thermometer reads 160°, 4-6 minutes per side.

52

Mini-Veggie Pancakes

Servings: 4


Ingredients: ¼ cabbage chopped rough ¼ onion chopped fine 1 whole egg 1 egg white, beaten 1 sundried tomato, chopped fine ¼ tsp paprika ¼ tsp mixed herbs Salt Directions: 1. Mix all ingredients together in a bowl. 2. Heat a non-stick pan on medium to med-high heat. 3. Drop a tablespoon of mixture onto the pan, and press down lightly for a few seconds with a

spatula. 4. Cook on one side, flip, and press down again until mixture is cooked through.

53

Mini Chocolate Chip Muffins

Servings: 24


Ingredients: 1 cup Whole Grain Soy Flour 1 tsp Baking Powder (Straight Phosphate, Double Acting) 1/2 cup Sucralose Based Sweetener (Sugar Substitute) 1/4 tsp Salt 1/2 cup Sour Cream (Cultured) 2 tablespoons Unsalted Butter Stick 2 tbsps Heavy Cream 1 fl oz Tap Water 2 tsps Vanilla Extract 4 oz Sugar Free Chocolate Chips Directions: 1. Heat oven to 350°F. Grease two 12-compartment mini muffin pans. 2. In a bowl, combine soy flour, baking powder, sugar substitute, and salt. 3. In another bowl, whisk sour cream, butter, heavy cream, water and vanilla to combine. 4. Add the sour cream mixture to the soy mixture. Stir until well combined. Fold in chocolate

chips. 5. Divide batter (it will be somewhat thick) in pan compartments, using about 1 rounded

tablespoon per muffin. Bake 15-20 minutes, or until lightly browned on top and toothpick inserted in center comes out clean.

6. Cool muffins in pans for 2 minutes, then turn out onto wire racks to cool completely.

54

Monte Cristo Breakfast Casserole

Servings: 6


Ingredients: 3 batches cream cheese pancakes 12 oz Canadian bacon 1 1/2 cups shredded Gruyere or Swiss cheese 1/3 cup Sugar Free Pancake Syrup, warmed. Directions: 1. Grease a 9 x 9 baking dish and place a layer of 4 cream cheese pancakes on the bottom and

halfway up the sides. 2. Add a layer of Canadian Bacon, then sprinkle with 1/2 cup of cheese. 3. Repeat 2 more times until you have three layers – the top layer being the cheese. 4. Bake at 375 degrees (F) for 15 minutes, or until heated through. 5. Remove from the oven and pour the warm syrup evenly over the top. 6. Cut into 6 squares and serve. 7. Optional – top with a runny poached or fried egg and additional sugar free syrup.

55

Mushroom Scramble

Servings: 6


Ingredients: 1 cup Mushroom Pieces and Stems 1/2 cup, chopped Onions 3 tablespoons Extra Virgin Olive Oil 14 oz Firm Silken Tofu 1 cup Baby Spinach 1/4 cup, shredded Cheddar Cheese 3 tbsps Parmesan Cheese (Grated) 4 large Eggs (Whole) 1/8 tsp leaf Dried Thyme Leaves 8 Cherry Tomatoes Directions: 1. In a large nonstick skillet, over medium-high heat, cook the white onion and mushrooms in

the oil until soft (about 3 minutes). 2. Add the tofu and spinach and cook an additional 3 minutes. 3. Stir in the tomatoes, eggs, Cheddar and Parmesan cheeses and 1/8 tsp thyme and cook until

the egg is firm. 4. Serve immediately.

56

Omelet Muffins

Servings: 4


Ingredients: 6 eggs ¼-½ cup cooked meat, cut or crumbled into small pieces ½ cup diced vegetables ¼ tsp salt 1/8 tsp ground pepper 1/8 cup mayonnaise 1/8 cup water Optional: ¼ cup shredded cheese, onions and lightly drained salsa Directions: 1. Preheat oven to 350°F. Generously grease 6 muffin tins with butter or coconut oil or for

easier removal line with paper baking cups. The baking cups also help the muffins hold their shape.

2. In a bowl, beat the eggs. Add meat, vegetables, salt, ground pepper, and any other ingredients and stir to combine.

3. Spoon or scoop into the muffin cups. Bake for 18–20 minutes until a knife inserted into the center of a muffin/ omelet comes out almost clean. The omelets will continue to cook for a minute or two after removed from the oven.

4. Remove the omelets from the muffin cups and serve, or cool completely and store for another day.

57

Oatmeal with Cantaloupe and Turkey Sausage

Servings: 1


Ingredients: 1/2 cup, cooked Oatmeal 1/2 large wedge (1/8 of large melon) Cantaloupe (Muskmelon) 6 oz Turkey Sausage Directions: 1. Cook oats according to instructions. 2. Heat sausage in a medium skillet over high heat. Sauté for about 5 minutes, until cooked

through and nicely browned on all sides. 3. Serve melon wedge with oatmeal and turkey sausage.

58

Parmesan Zucchini Omelet

Servings: 2


Ingredients: 1/2 cup sliced zucchini 2 slices onion, separated into rings 2 tablespoons butter 3 eggs 3 tablespoons water 1/8 teaspoon dried thyme 1/8 teaspoon salt Dash pepper 1/4 cup chopped seeded tomato 3 tablespoons shredded Parmesan cheese Directions: 1. In a 10-in. broiler-proof skillet, saute zucchini and onion in butter until crisp-tender. In a

small bowl, lightly beat the eggs, water, thyme, salt and pepper; pour over vegetables. Cook over medium heat; as eggs set, lift edges, letting uncooked portion flow underneath.

2. When eggs are completely set, top with tomato and cheese. Broil 4-6 in. from the heat for 1-2 minutes or until the cheese is melted and top is lightly browned. Cut in half to serve.

59

Poached Eggs with Cheddar and Tomato

Servings: 1


Ingredients: 1 large Egg (Whole) 1/4 large whole (3" dia) Red Tomatoes 1 slice (1 oz) Cheddar Cheese Directions: 1. To poach eggs, add water to a pan to the depth of 2-3 inches. Bring to a boil with a pinch of

salt, turn down heat and allow water to simmer just till it barely has bubbles around the edges. Crack each egg into a cup then carefully slide into the water. Cover and cook 3 minutes for medium firmness, 2 minutes runny and 4 minutes for a firmer yolk. Remove with a slotted spoon. Gently pat dry with a paper towel.

2. Place tomato slices on a heatproof plate, add cheese slice and top with eggs. 3. Sprinkle with paprika, if desired, and salt and pepper to taste. 4. Top with Hollandaise sauce, if desired.

60

Pumpkin Flax Pancakes

Servings: 3


Ingredients: 3 large Eggs (Whole) 1/4 cup Pumpkin (Without Salt, Canned) 1/8 cup Coconut Milk Unsweetened 3 tablespoons Vegetable Oil 1 tsp Vanilla Extract 1 tbsp Erythritol Powder 1 oz or 1 scoop Vanilla Whey Protein 1/2 cup Organic 100% Whole Ground Golden Flaxseed Meal 1 tbsp Organic High Fiber Coconut Flour 3/4 tsp Pumpkin Pie Spice 1/2 tsp Baking Powder (Straight Phosphate, Double Acting) 1/8 tsp Salt Directions: 1. Whisk together the eggs with the pumpkin, coconut milk, 2 tablespoons oil, vanilla and

granular sugar substitute in a medium bowl. 2. In a small bowl whisk the flax meal, coconut flour, protein powder, pumpkin pie spice,

baking powder and salt. Add to wet ingredients; whisk to combine. 3. Heat a non-stick skillet with 1 teaspoon of oil. Measure out 1/2 cup pancake batter and

spread out to about 6 inches in the pan. When bubbles begin to form on the surface (after a few minutes) flip pancake over and cook an additional 2 minutes. Repeat for 2 more pancakes. Cut out eyes, nose and mouth if desired for Halloween fun. Serve immediately with sugar-free pancake syrup and a pat of butter. ? Makes three 6-inch pancakes; 1 pancake = 1 serving.

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Ricotta-Filled Pancakes

Servings: 4


Ingredients: 3 tbsps Whole Grain Soy Flour 1/4 tsp Salt 1/3 cup Heavy Cream 3/4 cup Ricotta Cheese (Whole Milk) 3 large Eggs (Whole) 4 tbsps Sugar Free Red Raspberry Preserves 2 tsps No Calorie Sweetener 1 1/2 tablespoons Unsalted Butter Stick Directions: 1. In a medium bowl, whisk eggs, soy flour and salt until smooth. Gradually whisk in cream. Let

stand 5 minutes. In another bowl mix ricotta, fruit spread and sugar substitute. 2. Melt butter in a small, 6-inch nonstick skillet over medium heat. Spoon batter into pan

(using 2 tablespoons) and tilt pan coat bottom. Cook until puffed and golden on bottom, about 3 minutes; turn over and cook 1 minute more. Transfer to a plate. Repeat with remaining batter.

3. Spread pancakes with ricotta mixture, roll and serve.

62

Sausage and Bell Pepper Frittata

Servings: 6


Ingredients: 2 tsps Extra Virgin Olive Oil 4 oz, raw (yield after cooking) Italian Sausage 1 small Onion 3/4 cup, chopped Red Sweet Pepper 2 cups Baby Spinach 8 large Eggs (Whole) 1/4 tsp Salt 1/4 tsp Black Pepper 1 cup, shredded Cheddar Cheese 1 tsp Thyme Directions:

1. Heat oil in a 10-inch nonstick ovenproof skillet over medium-high heat. Add sausage and sauté until lightly browned, about 3 minutes. Add onion and bell pepper; sauté until vegetables are soft, about 5 minutes. Add spinach and sauté until wilted, about 2 minutes.

2. Heat broiler to high. Meanwhile, whisk eggs, 1/4 cup water, salt, and black pepper in a medium bowl. Add egg mixture, cheese, and thyme to skillet; cook until eggs are set on bottom but top remains slightly runny, about 5 minutes.

3. Transfer skillet to oven and broil until eggs are set and golden, about 2 minutes. Cut into wedges and serve.

63

Sausage & Cheese Muffins

Servings: 16


Ingredients: 1 cup almond flour ½ cup cheddar cheese, shredded ½ cup grated Parmesan cheese 1 Italian sausage link, casing removed 2 eggs 2 tablespoons butter, melted ½ teaspoon oregano, dried ½ teaspoon basil, dried 1 teaspoon crushed garlic Directions: 1. Preheat oven to 350 degrees F. 2. Mix everything in a large bowl. Make sure to take off the casing on the sausage and break

up into small pieces. It's easier to mix with your hands though it is messy. 3. Spray a small muffin tin with cooking spray. 4. Divide your mixture into as many small muffins as you like. I made 16 muffins with this

batch. They are small but dense so don't let the small size fool you. 5. Bake for 10 minutes and take out of oven. 6. Eat immediately or let cool a bit to freeze.

64

Scrambled Eggs with Cheddar and Swiss Chard and Raspberries

Servings: 1


Ingredients: 2 cups Swiss Chard 1/4 cup, shredded Cheddar Cheese 2 large Eggs (Whole) 1 tsp Extra Virgin Olive Oil 1/4 cup Raspberries Directions: 1. Sauté Swiss chard in 1 tsp oil until decreased in volume and tender. 2. Beat eggs slightly and add to pan with Swiss chard. Using a spatula, mix to combine and

cook till eggs are set. 3. Add shredded cheddar to top or it may be added in with the eggs and cooked all together.

Serve with raspberries on the side.

65

Scrambled Eggs with Turkey Sausage Topped with Smoked Gouda

Servings: 1


Ingredients: 2 large Eggs 1 tbsp Heavy Cream 2 oz Turkey Sausage 1 oz Smoked Gouda Directions: 1. Heat a nonstick skillet over medium-high heat with a small amount of oil. Whisk the eggs

with the heavy cream and set aside. 2. Cook the turkey sausage in the skillet breaking it up into bite sized pieces with a spatula

until it is cooked through, about 5 minutes. Pour the egg mixture over the top and continue to cook while stirring with the spatula until the eggs are set.

3. Place the egg and sausage on a serving plate, season with salt and freshly ground black pepper and then sprinkle the Gouda over the top allowing it to melt. Enjoy immediately.

66

Scrambled Tofu Burritos

Servings: 6


Ingredients: 1/4 cup Extra Virgin Olive Oil 1 small Onion 2 servings Pine Nuts 2 cloves Garlic 1 Jalapeno Pepper 1 1/2 tsps Cumin 1 tsp Turmeric (Ground) 28 oz Firm Silken Tofu 3 plum tomatoes Red Tomatoes 1/4 cup Fresh Lime Juice 1 1/2 tsps Salt 6 tortillas Low Carb Tortillas 1 1/2 cup, shreddeds Monterey Jack Cheese 6 cups shredded Cos or Romaine Lettuce 3/4 cup Sour Cream (Cultured) Directions: 1. Heat oil in a large skillet over medium-high heat. Add chopped onion and sauté until

softened, about 3 minutes. Add pine nuts, minced garlic, diced jalapeno, cumin, and turmeric; sauté until fragrant, about 1 minute. Add tofu, tomatoes, lime juice and salt; sauté to heat through, about 5 minutes. Remove from heat and stir in cilantro. Keep warm.

2. Place 1 tortilla on a plate and cover with a damp paper towel; continue, alternating tortillas and towels. Microwave for 1 minute or more, until tortillas are warm.

3. Divide tofu mixture among tortillas and top with cheese. Wrap up and serve with romaine and sour cream.

67

Smoked Salmon, Cucumber and Cream Cheese Roll-Ups

Servings: 1


Ingredients: 3 oz Smoked Chinook Salmon (Lox) 2 tbsps Cream Cheese 1/2 cucumber (8-1/4") Cucumber (with Peel) Directions: 1. Use a mandoline or a vegetable peeler to cut long thin strips of cucumber. You may have

leftover strips to enjoy! 2. Spread cream cheese onto smoked salmon, place a strip of cucumber at one edge and roll

up with the salmon and cream cheese. Pin in place with a tooth pick!

68

Spinach Omelet Brunch Roll

Servings: 8


Ingredients: 2 cups egg substitute 4 eggs 1/2 teaspoon salt 1/8 teaspoon hot pepper sauce 1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry 1/4 cup chopped red onion 1 teaspoon Italian seasoning 5 turkey bacon strips, diced and cooked, divided 1 pound sliced fresh mushrooms 2 teaspoons canola oil 1 cup (4 ounces) shredded part-skim mozzarella cheese, divided Directions: 1. Line a 15-in. x 10-in. x 1-in. baking pan with parchment paper; coat paper with cooking

spray and set aside. In a large bowl, whisk the egg substitute, eggs, salt and pepper sauce. Stir in the spinach, onion, Italian seasoning and 1/4 cup bacon.

2. Pour into prepared pan. Bake at 375° for 15-20 minutes or until set. Meanwhile, in a large nonstick skillet, saute mushrooms in oil for 6-8 minutes or until tender. Drain on paper towels; blot to remove excess moisture. Keep warm.

3. Turn omelet onto a work surface; peel off parchment paper. Sprinkle omelet with mushrooms and 3/4 cup cheese; roll up jelly-roll style, starting with a short side. Place on a serving platter. Sprinkle with remaining cheese and bacon.

69

Spinach Pancake with Sunflower Seeds

Servings: 4


Ingredients: 4 medium (4-1/8" long) Scallions or Spring Onions 1 10 oz package Frozen Chopped Spinach 2 tbsps Parsley 1/2 oz Dill 1/4 tsp Salt 1/4 tsp Black Pepper 1 large Egg (Whole) 4 tbsps Sour Cream 1/2 oz Dry Roasted Sunflower Seed Kernels (Without Salt) 1/4 cup Extra Virgin Olive Oil Directions: 1. Heat 3 tablespoons oil in a large nonstick skillet over medium heat. 2. Cook scallions about 5 minutes, until softened. Transfer to a large bowl. 3. Add spinach, parsley, salt and pepper to bowl; mix well. Pour in eggs and add sunflower

seeds, mixing until thoroughly combined. 4. Heat remaining tablespoon of oil in the same skillet. Pour in spinach mixture; flatten with a

spatula to level. Cover and cook over medium heat 8 -10 minutes until pancake is set. 5. Invert pancake onto a plate. Cut into wedges. Serve hot or at room temperature, with a

dollop of sour cream or chopped dill, if desired.

70

Spinach and Swiss Cheese Omelet

Servings: 1


Ingredients: 1 tablespoon Extra Virgin Olive Oil 2 cups Baby Spinach 2 large Eggs (Whole) 1 slice (1 oz) Swiss Cheese Directions: 1. Sauté spinach in a nonstick skillet with 1/2 tablespoon oil over medium high heat until

wilted. Remove from heat and set aside. 2. Lightly beat the eggs with a pinch of nutmeg, salt and freshly ground black pepper. Add

remaining 1/2 tablespoon oil to the same skillet used for the spinach then add the eggs. Cook 3 minutes, flip over, and cook other side for 2 minutes.

3. Add the Swiss cheese and sautéed spinach to half of the omelet. Flip other half over top. Cook an additional 1-2 minutes to melt cheese. Serve immediately.

71

Sweet and Salty Almonds

Servings: 16


Ingredients: 1 large Egg White 1/3 cup Sucralose Based Sweetener (Sugar Substitute) 3/4 dash Salt 2 tsps Cinnamon 2 cup, wholes Almonds Directions: 1. Heat oven to 350°F. 2. Combine the egg white, sugar substitute, salt, and cinnamon in a medium bowl. Beat with a

fork until frothy. Add almonds and toss to coat. Spread out in a single layer on a nonstick baking sheet or a baking sheet lined with aluminum foil.

3. Bake for 12-15 minutes, turning once, until toasted and crisp. Remove from oven and place baking sheet on a baking rack. When the nuts are cool, remove from pan and store in an airtight container at room temperature up to one week.

72

Tomato, Mozzarella and Turkey Sausage Stack

Servings: 1


Ingredients: 4 oz Turkey Sausage 1 oz Mozzarella Cheese (Whole Milk) 1 medium whole (2-3/5" dia) Red Tomato Directions: 1. Heat a skillet over medium high heat. Form turkey sausage into 2 patties and sauté until

nicely browned and cooked through. Place the mozzarella on top of the sausage patties during the last minute of cooking to melt the cheese.

2. Slice tomato into 2 large slices. Arrange first on a plate then layer on the sausage and mozzarella. Serve immediately.

73

Turkey Breakfast Sausage

Servings: 8


Ingredients: 1 pound lean ground turkey 3/4 teaspoon salt 1/2 teaspoon rubbed sage 1/2 teaspoon pepper 1/4 teaspoon ground ginger Directions: 1. Crumble turkey into a large bowl. Add the salt, sage, pepper and ginger. Shape into eight 2-

in. patties. 2. In a nonstick skillet coated with cooking spray, cook patties over medium heat for 4-6

minutes on each side or until a thermometer reads 165° and juices run clear.

74

Vegetable Frittata with Parmesan Toast

Servings: 4


Ingredients: 1 small poblano chili, or green bell pepper, chopped ¼ cup thinly sliced green onions and tops 2 cups sliced mushrooms 2 cloves garlic, minced 2 tablespoons olive oil ¼ cup water 6 eggs ¼ cup reduced-fat milk ⅓ cup (3 ounces) shredded Cheddar cheese ¼ teaspoon salt ⅛ teaspoon pepper 2 slices multigrain bread, cut diagonally into halves 2 tablespoons shredded Parmesan cheese Directions: 1. Sauté vegetables in oil in large skillet 5 minutes; add water and simmer, covered, over

medium heat until vegetables are tender and liquid is absorbed, about 5 minutes. 2. Beat together eggs and milk; mix in cheese, salt, and pepper. Pour mixture over vegetables

and cook without stirring, uncovered, over medium-low heat until egg is set and lightly browned on bottom, about 10 minutes.

3. Broil frittata 6 inches from heat source until cooked on top, 3 to 4 minutes; invert frittata onto serving plate.

4. Sprinkle bread with Parmesan cheese; broil 6 inches from heat source until browned, 2 to 3 minutes. Serve with frittata.

75

Vinegar Biscuits

Servings: 12


Ingredients: ¾ cup reduced-fat milk ¼ cup cider vinegar 1¾ cups whole wheat pastry flour ¼ cup soy flour 1½ teaspoons baking soda 1 teaspoon cream of tartar ½ teaspoon salt 3 tablespoons vegetable shortening, melted Directions: 1. Mix milk and vinegar in glass measure. Combine flours, baking soda, cream of tartar, and

salt in medium bowl; add milk mixture and shortening, mixing until blended. 2. Knead dough on generously floured surface 1 to 2 minutes. Pat dough into ½ inch thickness;

cut into 12 biscuits with 3-inch-round cutter. Bake on greased cookie sheet at 425 degrees until golden, 10 to 12 minutes.

76

Lunch Recipes

77

Avocado Aioli

Servings: 32


Ingredients: ½ cup avocado oil ½ cup extra-virgin olive oil 1 ripe avocado, pitted and peeled 2 garlic cloves 4 cilantro sprigs 1 flat-leaf parsley sprigZest and juice of 2 lemons Juice of 2 limes 2 tablespoons white wine vinegar Coarse sea salt and freshly ground black peppe Directions:

1. Combine the avocado oil and olive oil in a liquid measuring cup with a spout. 2. In a food processor or blender, combine the avocado, garlic, cilantro, parsley, lemon

zest and juice, lime juice, vinegar, and a generous pinch of salt and pepper and puree until smooth, scraping the bowl occasionally.

3. With the machine running, add the oil blend in a steady stream. Process until emulsified. Season with salt and pepper.

78

Avocado, Prawn & Fennel Cocktails

Servings: 4


Ingredients: 4 tbsp extra-virgin olive oil 1 segmented orange, plus the juice from the trimmings juice 1 lemon For the salad 1 fennel bulb, trimmed, halved and finely sliced 1 avocado, quartered, peeled and sliced 200g cooked king prawn 3 spring onions, sliced 55g bag wild rocket Directions: 1. Make the dressing by mixing the oil and citrus juices together in a small bowl with some salt

and pepper, then set aside. 2. In a bowl, toss all the other ingredients, except the rocket, together with the orange

segments and half of the dressing. Scatter the rocket leaves into 4 Martini glasses or small bowls, pile the salad into the centre, then drizzle with the remaining dressing just before serving.

79

Bacon-Cheddar Cauliflower Chowder

Servings: 8


Ingredients: 8 slices center-cut bacon, chopped and divided 1/2 small onion, chopped OR 1 teaspoon onion powder 1 celery stalk, chopped 2 garlic cloves, minced salt & pepper 4 cups shredded or grated cauliflower (1/2 large head) 2 Tablespoons water 2 Tablespoons gluten-free or all-purpose flour 2 cups chicken broth, divided 2 cups 2% milk 3-4 dashes hot sauce (or more or less) 2-1/2 cups (12oz) shredded sharp cheddar cheese, divided 2 green onions, chopped (optional) Directions: 1. Whisk together flour and 1/4 cup chicken broth in a small bowl then set aside. 2. Saute bacon in a large soup pot over medium heat until crisp. Using a slotted spoon,

transfer bacon to a paper towel-lined plate then remove all but 1 Tablespoon drippings from the pot. Add chopped onion (if using,) celery, and garlic to the pot then season with salt and pepper and saute until vegetables are tender, about 4-5 minutes.

3. Add cauliflower and onion powder (if using) to the pot then stir to combine. Add water then place a lid on top and steam cauliflower until tender, stirring a couple times, about 5-7 minutes. Add remaining chicken broth and milk then turn up heat and bring to a boil.

4. Slowly whisk in flour/chicken broth mixture while stirring, then turn down heat and simmer for 3-4 minutes, or until chowder has thickened. Turn off heat then stir in 2 cups cheddar cheese a little at a time until smooth, then stir in half the cooked bacon. Taste and adjust salt, pepper, and/or hot sauce if necessary. Serve topped with remaining shredded cheese, cooked bacon, and green onions, if desired.

80

Bbq Chicken Cobb Salad

Servings: 4


Ingredients: 4 slices bacon, diced 2 boneless, skinless thin-sliced chicken breasts Kosher salt and freshly ground black pepper, to taste 3 tablespoons BBQ sauce, or more, to taste 2 large eggs 6 cups chopped romaine lettuce 2 Roma tomatoes, diced 1 avocado, halved, seeded, peeled and diced 1 cup canned corn kernels, drained 1 cup canned black beans, drained and rinsed For the buttermilk ranch dressing: 1/2 cup buttermilk 1/4 cup plain Greek yogurt 1/4 cup sour cream 1/2 teaspoon dried dill 1/2 teaspoon dried parsley 1/4 teaspoon garlic powder Kosher salt and freshly ground black pepper, to taste Directions: 1. To make the buttermilk ranch dressing, whisk together buttermilk, Greek yogurt, sour

cream, dill, parsley, garlic powder, salt and pepper, to taste, in a small bowl; set aside. 2. Heat a large skillet over medium high heat. Add bacon and cook until brown and crispy,

about 6-8 minutes. Transfer to a paper towel-lined plate; set aside. 3. Season chicken breasts with salt and pepper, to taste. Add to skillet and cook, flipping once,

until cooked through, about 3-4 minutes per side. Let cool before dicing into bite-size pieces.

4. In a medium bowl, add chicken and BBQ sauce, and gently toss to combine; set aside. 5. Place eggs in a large saucepan and cover with cold water by 1 inch. Bring to a boil and cook

for 1 minute. Cover eggs with a tight-fitting lid and remove from heat; set aside for 8-10

81

minutes. Drain well and let cool before peeling and dicing. 6. To assemble the salad, place romaine lettuce in a large bowl; top with arranged rows of

bacon, BBQ chicken, eggs, tomatoes, avocado, corn and beans. 7. Serve immediately with buttermilk ranch dressing.

Caprese Avocado Salad

Servings: 2


Ingredients: 1/2 cup balsamic vinegar 2 tablespoons brown sugar, packed 1 tablespoon olive oil 2 boneless, skinless thin-sliced chicken breasts Kosher salt and freshly ground black pepper, to taste 6 cups chopped romaine lettuce 6 ounces ovaline fresh mozzarella 1 cup cherry tomatoes, halved 1 avocado, halved, seeded, peeled and diced 1/4 cup basil leaves, chiffonade Directions: 1. To make the balsamic reduction, add balsamic vinegar and brown sugar to a small saucepan

over medium heat. Bring to a slight boil and reduce by half, about 6-8 minutes; set aside and let cool.

2. Heat olive oil in a medium skillet over medium high heat. 3. Season chicken breasts with salt and pepper, to taste. Add to skillet and cook, flipping once,

until cooked through, about 3-4 minutes per side. Let cool before dicing into bite-size pieces.

4. To assemble the salad, place romaine lettuce in a large bowl; top with chicken, mozzarella, tomatoes, avocado and basil. Pour balsamic reduction on top of the salad and gently toss to combine.

5. Serve immediately.

82

Chicken, Broccoli & Beetroot Salad with Avocado Pesto

Servings: 4


Ingredients: 250g thin-stemmed broccoli 2 tsp rapeseed oil 3 skinless chicken breasts 1 red onion, thinly sliced 100g bag watercress 2 raw beetroots (about 175g), peeled and julienned or grated 1 tsp nigella seeds For the avocado pesto small pack basil 1 avocado ½ garlic cloves, crushed 25g walnut halves, crumbled 1 tbsp rapeseed oil juice and zest 1 lemon Directions: 1. Bring a large pan of water to the boil, add the broccoli and cook for 2 mins. Drain, then

refresh under cold water. Heat a griddle pan, toss the broccoli in 1⁄2 tsp of the rapeseed oil and griddle for 2-3 mins, turning, until a little charred. Set aside to cool. Brush the chicken with the remaining oil and season. Griddle for 3-4 mins each side or until cooked through. Leave to cool, then slice or shred into chunky pieces.

2. Next, make the pesto. Pick the leaves from the basil and set aside a handful to top the salad. Put the rest in the small bowl of a food processor. Scoop the flesh from the avocado and add to the food processor with the garlic, walnuts, oil, 1 tbsp lemon juice, 2-3 tbsp cold water and some seasoning. Blitz until smooth, then transfer to a small serving dish. Pour the remaining lemon juice over the sliced onions and leave for a few mins.

3. Pile the watercress onto a large platter. Toss through the broccoli and onion, along with the lemon juice they were soaked in. Top with the beetroot, but don’t mix it in, and the chicken. Scatter over the reserved basil leaves, the lemon zest and nigella seeds, then serve with the avocado pesto.

83

Chicken Quesadilla

Servings: 1


Ingredients: 3 oz pepper jack 2.5 oz chicken breast grilled 1/2 avocado sliced thin 1 tsp chopped jalapeño 1 low carb wrap Spices 1/4 tsp dried basil 1/4 tsp crushed red pepper 1/4 tsp garlic powder 1/4 tsp salt Directions: 1. If not already done, grill the chicken breast with spices (optional) for additional flavor. Make

sure it’s chopped so it cooks quicker and is ready to go into your quesadilla. 2. Place your wrap on a frying pan wide enough to allow the wrap to lay as fully flat as possible

on a medium heat. 3. After a 2 minutes, flip the wrap over and begin laying out the pepper jack. Don’t get too

close to the corners (leave a little less than in inch from the edges of the wrap). 4. Add the chopped chicken breast, sliced avocado and jalapeño to only one half of the wrap. 5. Fold the wrap over with a spatula and press down to flatten (not too much!). This will

ensure the melted cheese glues the quesadilla together. 6. Take off the pan and cut into thirds. Enjoy with salsa and/or sour cream!

84

Chicken and Asparagus Lemon Stir Fry

Servings: 4


Ingredients: 1 1/2 pounds skinless chicken breast, cut into 1-inch cubes Kosher salt, to taste 1/2 cup reduced-sodium chicken broth 2 tablespoons reduced-sodium shoyu or soy sauce (or Tamari for GF) 2 teaspoons cornstarch 2 tablespoons water 1 tbsp canola or grapeseed oil, divided 1 bunch asparagus, ends trimmed, cut into 2-inch pieces 6 cloves garlic, chopped 1 tbsp fresh ginger 3 tablespoons fresh lemon juice fresh black pepper, to taste Directions: 1. Lightly season the chicken with salt. In a small bowl, combine chicken broth and soy sauce.

In a second small bowl combine the cornstarch and water and mix well to combine. 2. Heat a large non-stick wok over medium-high heat, when hot add 1 teaspoon of the oil,

then add the asparagus and cook until tender-crisp, about 3 to 4 minutes. Add the garlic and ginger and cook until golden, about 1 minute. Set aside.

3. Increase the heat to high, then add 1 teaspoon of oil and half of the chicken and cook until browned and cooked through, about 4 minutes on each side. Remove and set aside and repeat with the remaining oil and chicken. Set aside.

4. Add the soy sauce mixture; bring to a boil and cook about 1-1/2 minutes. Add lemon juice and cornstarch mixture and stir well, when it simmers return the chicken and asparagus to the wok and mix well, remove from heat and serve.

85

Goan Mussels

Servings: 4


Ingredients: 1kg fresh mussel sunflower oil, for frying 1 onion, chopped thumb-sized piece ginger, grated 4 garlic cloves, crushed 2 green chillies, chopped 1 tsp black mustard seed ½ tsp ground turmeric 2 tsp ground cumin 2 tsp ground coriander 400ml coconut milk coriander sprigs, to serve lime wedges, to serve Directions: 1. Remove the beards, then wash the mussels well in cold water. Refresh the water and repeat

until it is clear. Discard any mussels that are broken or stay open when tapped. 2. Heat the oil in a flameproof casserole. Fry the onion until very lightly brown, then add the

ginger, garlic, chillies, spices, a good pinch of salt and a grinding of pepper. Cook for 2-3 mins until fragrant and toasted. Pour in the coconut milk and bring to the boil, then simmer for a few mins to get everything mixed together.

3. Tip the mussels into the dish, cover, turn up the heat to maximum and boil for 3-4 mins until the mussels have just opened. Scatter over the coriander sprigs and serve with lime wedges for squeezing over.

86

Goat Cheese & Spinach Salad Bowl

Servings: 2


Ingredients: 1 ½ cup hard goat cheese, grated (180 g/ 6.3 oz) 4 cups spinach, fresh (120 g/ 4.2 oz) ½ cup flaked almonds, toasted (30 g/ 1.1 oz) 4 strawberries for garnish (40 g/ oz) 2 servings (4 tablespoons) Fat-burning Raspberry Vinaigrette but use strawberries instead, the effect on net carbs is the same Directions: 1. First, prepare the cheese bowl. Preheat the oven to 400 °F/200 °C and line a baking tray

with parchment paper cut in half (one half per cheese bowl). Grate the goat cheese on the baking sheet into in the shape of two rough circles (one circle for each serving).

2. Transfer into the oven and bake in the oven for about 10 minutes. Watch it carefully: The cheese crust should be golden in colour, not brown. If you bake it for too long, it will taste bitter. When done, remove from the oven and allow to cool for about a minute. To create the cheese bowl, set a small bowl upside-down, then carefully lift the parchment paper off the tray and flip the cheese over the bowl. Lightly press the edges, if needed, then let cool in that position for at least 5 minutes. You can leave the cheese on the bowl while you prepare the salad filling.

3. Prepare the berry vinaigrette. Wash the spinach and place in a salad spinner or simply pat dry using a paper towel. Place the spinach into the cheese bowls, toss with the berry vinaigrette, sprinkle with toasted almond flakes and top with strawberry slices. You can either get toasted almond flakes or simply dry-roast them on a non-stick pan for a minute or two, until fragrant.

4. Enjoy!

87

Greek Salad Omelette

Servings: 4-6


Ingredients: 10 eggs handful of parsley leaves, chopped (optional) 2 tbsp olive oil 1 large red onion, cut into wedges 3 tomatoes, chopped into large chunks large handful black olives, (pitted are easier to eat) 100g feta cheese, crumbled Directions: 1. Heat the grill to high. Whisk the eggs in a large bowl with the chopped parsley, pepper and

salt, if you want. Heat the oil in a large non-stick frying pan, then fry the onion wedges over a high heat for about 4 mins until they start to brown around the edges. Throw in the tomatoes and olives and cook for 1-2 mins until the tomatoes begin to soften.

2. Turn the heat down to medium and pour in the eggs. Cook the eggs in the pan, stirring them as they begin to set, until half cooked, but still runny in places – about 2 mins. Scatter over the feta, then place the pan under the grill for 5-6 mins until omelette is puffed up and golden. Cut into wedges and serve straight from the pan.

88

Grilled Halloumi Salad

Servings: 1


Ingredients: 3 oz halloumi cheese 1 persian cucumber 5 grape tomatoes 1 handful baby arugula .5 oz chopped walnuts olive oil balsamic vinegar salt Directions: 1. Cut the halloumi cheese into 1/3 inch slices. You don’t want to make them too thin since

they will shrink a little in the grill. 2. Grill the halloumi for about 3-5 minutes on each side. You should see nice grill marks along

the sides. 3. Prepare the salad by washing and cutting your veggies. Cucumbers into small slices and

tomatoes in half. Chop your walnuts as well and combine in a salad bowl. 4. Wash the baby arugula and throw it in the bowl as well. 5. When the halloumi has grill marks on both sides, arrange it on top of your salad, sprinkle

some salt and dress with olive oil and balsamic vinegar. 6. Enjoy!

89

Leftover Roast Beef Salad with Shiitake Mushrooms and Soft Goat Cheese

Servings: 1


Ingredients: 150g leftover cooked roast beef (from inside round) 2 cups mixed greens 100g fresh shiiake mushrooms 30g unripened soft goat cheese 1-2 tbsp balsamic vinegar Lime juice to taste Pinch freshly cracked black pepper Directions: 1. Slice the shiitake mushrooms and cook them in a non-stick pan over medium high heat until

nice and golden on both sides, about 3-4 minutes per side. 2. While the mushrooms are cooking, slice the roast beef as thinly as you can; reserve. 3. Place mixed greens at the bottom of a shallow plate. 4. Arrange your slices of beef in the center of the pile of greens. 5. Add shiitake mushrooms and soft goat cheese. 6. Drizzle balsamic vinegar and lime juice to taste over the whole salad. 7. Sprinkle with freshly cracked black pepper if desired.

90

Low Carb Chicken Salad

Servings: 4


Ingredients: 2 cups chicken, shredded 1 celery stalk, thinly sliced 3 green onions, chopped ¼ cup pecans, chopped 1 tablespoon dill, minced 1 cup mayonnaise 2 tablespoons dijon mustard salt and pepper, to taste Directions: 1. In a large bowl, toss together celery, onions and chicken. 2. In a separate bowl, combine mayonnaise, pecans, dijon mustard, salt and pepper. Add dill

and any other herbs of your choosing. 3. Pour dressing mayonnaise dressing over the chicken and vegetable mixture and stir until

thoroughly mixed. 4. Refrigerate for at least 2-3 hours.

91

Mushroom Scrambled Eggs

Servings: 32


Ingredients: ½ cup avocado oil ½ cup extra-virgin olive oil 1 ripe avocado, pitted and peeled 2 garlic cloves 4 cilantro sprigs 1 flat-leaf parsley sprigZest and juice of 2 lemons Juice of 2 limes 2 tablespoons white wine vinegar Coarse sea salt and freshly ground black peppe Directions:

1. Combine the avocado oil and olive oil in a liquid measuring cup with a spout. 2. In a food processor or blender, combine the avocado, garlic, cilantro, parsley, lemon

zest and juice, lime juice, vinegar, and a generous pinch of salt and pepper and puree until smooth, scraping the bowl occasionally.

3. With the machine running, add the oil blend in a steady stream. Process until emulsified. Season with salt and pepper.

92

Paillard of Chicken with Lemon & Herbs

Servings: 6


Ingredients: 6 skinless chicken breasts 2 tbsp olive oil 1⁄2 tbsp balsamic vinegar 140g bag rocket 25g parmesan lemon wedges For the marinade: 2 garlic cloves 3 rosemary sprigs, leaves finely chopped 6 sage leaves, finely shredded zest 1 lemon and juice of ½ 3 tbsp olive oil Directions: 1. Place each chicken breast between 2 sheets of cling film or baking parchment. Use a meat

mallet or rolling pin to bash each piece of chicken – flatten out to an even layer about 0.5cm thick. Transfer to a dish.

2. To make the marinade, crush the garlic with a good pinch of salt using a pestle and mortar. Add the rosemary and sage, and give everything a good pounding. Stir through the lemon zest and juice, olive oil and some ground black pepper. Pour the marinade over the chicken, ensuring that it’s well coated. Cover and chill for at least 2 hrs.

3. Heat the barbecue. Once the flames have died down, spread the coals out to an even layer. Cook the chicken for 1-2 mins each side. Transfer to a board and leave to rest for a few mins.

4. Meanwhile, pour the oil and balsamic vinegar into a large bowl. Add the rocket and some seasoning. Toss together, then shave over the Parmesan. Serve the salad with the chicken, with lemon wedges to squeeze over.

93

Paleo Lettuce Wraps

Servings: 2


Ingredients: 3 T fat of your choice 1 lb chicken breasts, thighs or ground chicken 4 oz. shiitake mushrooms, chopped 1/2 onion diced 3 cloves garlic, minced 2 green onions, finely chopped handful of cilantro, chopped 1 lemon, juiced 1/4 c reduced sodium wheat free soy sauce 1 t chili garlic sauce 1 t sesame oil iceberg lettuce 1 avocado, sliced Directions: 1. Heat a saute pan with 2 T oil. Cut the chicken into the smallest pieces possible and add the

pan. Don’t worry about overcrowding the pan, the chicken doesn’t need to brown, just cook it until it’s done all the way through.

2. While the chicken is cooking, add the lemon juice, chili sauce, soy sauce, sesame oil, green onions and cilantro into a serving bowl.

3. Once the chicken is done, add it to the bowl. 4. Add a few more glugs of oil to the saute pan and toss in the mushrooms, onion and garlic.

Saute until golden, about 10 minutes. Add to the bowl. Toss everything around to coat. 5. Remove the stem of your lettuce head with a knife and slice the head in 1/2, lengthwise.

Peel the lettuce into individual “cups” and wash. 6. Pile the chicken into your lettuce cups and top with avocado.

94

Prawn & Crab Cocktail Lettuce Cups

Servings: 8


Ingredients: For the marie rose sauce 4 tbsp mayonnaise 3 tbsp tomato ketchup 2 tsp Worcestershire sauce juice and zest 1 lemon pinch of cayenne For the tomato salsa 4 tomatoes, deseeded and finely diced 1 small red onion, finely diced 1½ tbsp Tabasco To serve 3 Little Gem lettuces, leaves separated 300g cooked and peeled prawns (we used a mixture of king prawns and small North Atlantic prawns) 200g white crabmeat ½ bunch chives, snipped lemon wedges, to serve (optional) Directions: 1. Mix together all the ingredients for the Marie Rose sauce and set aside in the fridge. Do the

same with the tomato salsa ingredients. These can be chilled for up to 24 hrs. 2. Arrange the lettuce leaves, prawns, crab and chives in separate bowls. Put everything on

the table with a pile of lemon wedges. 3. At the table, add some prawns and crab to the lettuce leaves, spoon over some tomato

salsa and Marie Rose sauce, and scatter over a few chives. Squeeze over a little lemon juice, if you like.

95

Prawn & Chorizo Frittata

Servings: 2


Ingredients: ½ onion, finely chopped 50g chorizo, sliced 2 tsp olive oil 4 eggs, lightly beaten 1 tbsp milk 85g cooked, peeled prawn 100g frozen pea, defrosted leafy salad, to serve Directions: 1. Heat grill to medium. In a 20cm frying pan, fry the onion and chorizo in the oil over a low

heat. Cook for 4-5 mins, stirring occasionally until the onion is soft. 2. Take the pan off the heat, pour out any excess fat from the chorizo, then stir in the beaten

eggs and milk with some seasoning. Stir in the prawns and peas and return to a low heat for 10-12 mins until all but the very top of the frittata is set. Flash it under the grill until golden (keep the handle away from the heat). Serve in wedges with a leafy salad.

96

Spiced Scrambled Eggs

Servings: 2


Ingredients: 1 small chopped onion 1 chopped red chilli knob of butter 4 beaten eggs splash of milk good handful diced tomatoes coriander leaves toast, to serve Directions: Soften the onion and chilli in a knob of butter. Stir in the beaten eggs and a splash of milk. When nearly scrambled, gently stir in a good handful diced tomatoes followed by some coriander leaves. Season and eat on toast.

97

Spicy Yogurt Chicken

Servings: 4


Ingredients: 8 skinless chicken drumsticks 142ml pot natural yogurt 1 tsp chilli powder 1 tbsp ground cumin 1 tbsp ground coriander 2 tsp ground turmeric Directions: 1. With a sharp knife, make a few slashes in each drumstick. Mix the remaining ingredients in a

bowl, season to taste. Add the drumsticks, rubbing the mixture well into the meat. If you have time, cover and chill for 30 mins.

2. Remove the drumsticks from the marinade, shaking off the excess. Cook them on the barbecue for 20-25 mins, turning occasionally, until cooked through.

98

Steamed Fish & Pak Choi Parcels

Servings: 4


Ingredients: 4 plaice, haddock or other MSC-certified white fish fillets 2 pak choi, thickly sliced 4 spring onions, shredded 1 red chilli, thinly sliced 3cm ginger, cut into matchsticks 2 tbsp reduced-salt soy sauce juice 1 lime 1 tsp sesame oil Directions: 1. Heat oven to 200C/180C fan/gas 6. Place each fillet in the centre of a large square of foil.

Top with the pak choi, spring onions, chilli and ginger, then pull up the edges of the foil. 2. Mix together the soy sauce, lime juice and 1 tbsp of water then spoon a little over each

fillet. Crimp the top of the foil to enclose the fish and make sure there are no gaps for the steam to escape.

3. Place the parcels on a baking sheet and bake for 10-15 mins until the fish is cooked through (this will depend on the thickness of your fish). Open up the parcels and drizzle over a few drops of sesame oil. Serve with rice.

99

Thai Chicken & Mushroom Broth

Servings: 4


Ingredients: 1l hot chicken stock 1 tbsp Thai red curry paste 1 tbsp Thai fish sauce 2 tsp sugar zest and juice 2 limes 100g Portobello mushrooms, sliced bunch spring onions, sliced, whites and greens seperated 200g leftover chicken, shredded Directions: 1. Tip the stock into a saucepan, then stir in the curry paste, fish sauce, sugar, lime juice and

most of the zest. Bring to the boil, then add the mushrooms and whites of the spring onion. Cover, then simmer for 2 mins.

2. Stir in the chicken and most of the spring onion greens to gently heat through, then serve ladled into bowls and scattered with the remaining lime zest. Serve with extra lime juice, sugar and fish sauce on the side so everyone can adjust their own bowlfuls.

100

Zucchini Pasta with Poached Eggs and Quick Heirloom Cherry Tomato Basil Sauce

Servings: 4


Ingredients: 1 1/2 pints heirloom or regular cherry tomatoes 1/3 cup oil packed sun-dried tomatoes 1 cup fresh basil, chopped, plus more for serving 1 clove garlic, minced or grated juice of 1 lemon pinch of crushed red pepper flakes 4 medium size zucchini's* 1/4-1/2 pound angel hair pasta, or more sub zucchini 1/3 cup kalamata olives, chopped 4 tablespoons olive oil kosher salt and pepper 4 poached eggs 4 ounces freshly grated parmesan cheese 2 tablespoons toasted pine nuts Directions: 1. Bring a large pot of salted water to a boil. 2. Meanwhile, finely chop/mince 1 pint of cherry tomatoes and add them to a bowl. To the

bowl add the sun-dried tomatoes (do not drain all the oil), basil, garlic, lemon juice and crushed red pepper flakes. Season with salt and pepper to your liking. Set aside and allow to sit at least 10 minutes.

3. Once the water is boiling, boil the pasta according to package directions. Drain. 4. Meanwhile using a spiralizer, spiralize the zucchini and add it to large bowl. Toss in the hot

pasta and allow is to slightly cook the zucchini noodles*. Add the kalamata olives, olive oil and a pinch of salt and pepper. Toss well.

5. Divide the pasta among 4 plates or bowls. Top each portion with tomato sauce and 1 poached egg. Sprinkle with parmesan and toasted pine nuts. Break the poach egg and toss the pasta allowing it to create a sauce. Add more parmesan and basil.

101

Zucchini Shrimp Scampi

Servings: 4


Ingredients: 2 tablespoons unsalted butter 1 pound medium shrimp, peeled and deveined 3 cloves garlic, minced 1/2 teaspoon red pepper flakes, or more, to taste 1/4 cup chicken stock Juice of 1 lemon Kosher salt and freshly ground black pepper, to taste 1 1/2 pounds (4 medium-sized) zucchini, spiralized 2 tablespoons freshly grated Parmesan 2 tablespoons chopped fresh parsley leaves Directions: 1. Melt butter in a large skillet over medium high heat. Add shrimp, garlic and red pepper

flakes. Cook, stirring occasionally, until pink, about 2-3 minutes. 2. Stir in chicken stock and lemon juice; season with salt and pepper, to taste. Bring to a

simmer; stir in zucchini noodles until well combined, about 1-2 minutes. 3. Serve immediately, garnished with Parmesan and parsley, if desired.

102

Dinner Recipes

103

Asparagus Turkey Stir-fry

Servings: 4


Ingredients: 2 teaspoons cornstarch 1/4 cup chicken broth 1 tablespoon lemon juice 1 teaspoon soy sauce 1 pound turkey breast tenderloins, cut into 1/2-inch strips 1 garlic clove, minced 2 tablespoons canola oil, divided 1 pound fresh asparagus, trimmed and cut into 1-1/2-inch pieces 1 jar (2 ounces) sliced pimientos, drained Directions: 1. In a small bowl, combine the cornstarch, broth, lemon juice and soy sauce until smooth; set

aside. In a large skillet or wok, stir-fry turkey and garlic in 1 tablespoon oil until meat is no longer pink; remove and keep warm.

2. Stir-fry asparagus in remaining oil until crisp-tender. Add pimientos. Stir broth mixture and add to the pan; cook and stir for 1 minute or until thickened. Return turkey to the pan; heat through.

104

Bacon & Tomato-topped Haddock

Servings: 5


Ingredients: 6 bacon strips, chopped 1 medium onion, thinly sliced 1 garlic clove, minced 1 cup panko (Japanese) bread crumbs 2 plum tomatoes, chopped 1/4 cup minced fresh parsley 2 tablespoons olive oil 1 tablespoon butter, melted 5 haddock fillets (6 ounces each) 2 tablespoons lemon juice 1/4 teaspoon salt Directions: 1. In a large skillet, cook bacon over medium heat until partially cooked but not crisp. Add

onion and garlic; cook for 10-15 minutes or until golden brown, stirring occasionally. Remove from the heat; stir in the bread crumbs, tomatoes and parsley. Set aside.

2. Spread oil and butter in an ungreased 15-in. x 10-in. x 1-in. baking pan. Place fillets in pan. Drizzle with lemon juice and sprinkle with salt. Top with bread crumb mixture. Bake, uncovered, at 400° for 10-15 minutes or until fish flakes easily with a fork.

105

Baked Cod Piccata with Asparagus

Servings: 4


Ingredients: 1 pound fresh asparagus, trimmed 1/4 cup water 1 pound cod fillet, cut into four pieces 2 tablespoons lemon juice 1 teaspoon salt-free lemon-pepper seasoning 1/2 teaspoon garlic powder 2 tablespoons butter, cubed 2 teaspoons capers Minced fresh parsley, optional Directions: 1. Place asparagus in an ungreased 11x7-in. baking dish; add water. Arrange cod over

asparagus. Sprinkle with lemon juice, lemon pepper and garlic powder. Dot with butter; sprinkle with capers.

2. Bake, uncovered, at 400° for 12-15 minutes or until fish flakes easily with a fork and asparagus is tender. If desired, sprinkle with parsley.

106

Baked Mushroom Chicken

Servings: 4


Ingredients: 4 boneless skinless chicken breast halves (1 pound) 1/4 cup all-purpose flour 3 tablespoons butter, divided 1 cup sliced fresh mushrooms 1/2 cup chicken broth 1/4 teaspoon salt 1/8 teaspoon pepper 1/3 cup shredded part-skim mozzarella cheese 1/3 cup grated Parmesan cheese 1/4 cup sliced green onions Directions: 1. Flatten each chicken breast half to 1/4-in. thickness. Place flour in a resealable plastic bag;

add chicken, a few pieces at a time. Seal and shake to coat. 2. In a large skillet, brown chicken in 2 tablespoons butter on both sides. Transfer to a greased

11x7-in. baking dish. In the same skillet, saute mushrooms in the remaining butter until tender. Add the broth, salt and pepper. Bring to a boil; cook for 5 minutes or until liquid is reduced to 1/2 cup. Spoon over chicken.

3. Bake, uncovered, at 375° for 15 minutes or until chicken is no longer pink. Sprinkle with cheeses and green onions. Bake 5 minutes longer or until cheese is melted.

107

Balsamic Chicken and Peppers

Servings: 4


Ingredients: 4 boneless skinless chicken breast halves (4 ounces each) 1/4 teaspoon pepper 1/8 teaspoon salt 2 tablespoons olive oil, divided 1 each medium sweet yellow, red and orange peppers, julienned 1 small onion, sliced 2 tablespoons balsamic vinegar Directions: 1. Sprinkle chicken with pepper and salt. In a large skillet, cook chicken in 1 tablespoon oil for

4-6 minutes on each side or until a thermometer reads 170°; drain. Remove chicken and keep warm.

2. In the same skillet, saute peppers and onion in remaining oil for 3-4 minutes or until tender. Return chicken to the pan. Add vinegar; heat through.

108

Best-ever Lamb Chops

Servings: 4


Ingredients: 1 teaspoon each dried basil, marjoram and thyme 1/2 teaspoon salt 8 lamb loin chops (3 ounces each) Mint jelly, optional Directions: 1. Combine herbs and salt; rub over lamb chops. Cover and refrigerate for one hour. 2. Broil 4-6 in. from the heat for 5-8 minutes on each side or until meat reaches desired

doneness (for medium-rare, a meat thermometer should read 145°; medium, 160°; well-done, 170°). Serve with jelly if desired.

109

Best Rosemary Chicken

Servings: 2


Ingredients: 2 boneless skinless chicken breast halves (4 ounces each) 2 teaspoons canola oil 1 tablespoon lemon juice 1 teaspoon dried rosemary, crushed 1/2 teaspoon dried oregano 1/4 teaspoon pepper Directions: Flatten chicken to 1/4-in. thickness. In a nonstick skillet, cook chicken in oil over medium-high heat for 3-4 minutes on each side or until no longer pink. Sprinkle with lemon juice, rosemary, oregano and pepper.

110

Blue Cheese Flat Iron Steak

Servings: 4


Ingredients: 1/4 cup olive oil 2 tablespoons red wine vinegar 2 garlic cloves, minced 1 teaspoon dried oregano 1 teaspoon dried rosemary, crushed 1 teaspoon pepper 1/4 teaspoon salt 1-1/4 pounds beef flat iron steak or top sirloin steak (1 inch thick) Blue cheese butter: 1/4 cup crumbled blue cheese 3 tablespoons butter, softened 1 tablespoon minced fresh chives 1/8 teaspoon pepper Directions: 1. In a large resealable plastic bag, combine the first seven ingredients. Add beef; seal bag and

turn to coat. Refrigerate 30 minutes. 2. In a small bowl, mix blue cheese, butter, chives and pepper; set aside. Drain beef, discarding

marinade. 3. Grill steaks, covered, over medium heat or broil 4 in. from heat 5-7 minutes on each side or

until meat reaches desired doneness (for medium-rare, a thermometer should read 145°; medium, 160°; well-done, 170°). Serve with blue cheese butter.

111

Cajun Shrimp Skillet

Servings: 4


Ingredients: 3 tablespoons butter 2 garlic cloves, minced 1/2 cup amber beer or beef broth 1 teaspoon Worcestershire sauce 1 teaspoon pepper 1/2 teaspoon salt 1/2 teaspoon dried thyme 1/2 teaspoon dried rosemary, crushed 1/2 teaspoon crushed red pepper flakes 1/4 teaspoon cayenne pepper 1/8 teaspoon dried oregano 1 pound uncooked large shrimp, peeled and deveined Hot cooked grits, optional Directions: In a large skillet, heat butter over medium-high heat. Add garlic; cook and stir 1 minute. Stir in beer, Worcestershire sauce and seasonings; bring to a boil. Add shrimp; cook 3-4 minutes or until shrimp turn pink, stirring occasionally. If desired, serve over grits.

112

Caprese Chicken

Servings: 4


Ingredients: 2/3 cup Italian salad dressing 2 teaspoons chicken seasoning 2 teaspoons Italian seasoning 4 boneless skinless chicken breast halves (6 ounces each) 2 tablespoons canola oil 1/2 pound fresh mozzarella cheese, cut into 4 slices 2 medium tomatoes, sliced 1 tablespoon balsamic vinegar or balsamic glaze Torn fresh basil leaves Directions: 1. In a large resealable plastic bag, combine salad dressing, chicken seasoning and Italian

seasoning. Add chicken; seal bag and turn to coat. Refrigerate 4-6 hours. Drain chicken, discarding marinade.

2. Preheat oven to 450°. In an ovenproof skillet, heat oil over medium-high heat. Brown chicken on both sides. Transfer skillet to oven; bake 15-18 minutes or until a thermometer reads 165°.

3. Top chicken with cheese and tomato. Bake 3-5 minutes longer or until cheese is melted. Drizzle with vinegar; top with basil.

113

Caprese Chicken with Bacon

Servings: 4


Ingredients: 8 bacon strips 4 boneless skinless chicken breast halves (6 ounces each) 1 tablespoon olive oil 1/2 teaspoon salt 1/4 teaspoon pepper 2 plum tomatoes, sliced 6 fresh basil leaves, thinly sliced 4 slices part-skim mozzarella cheese Directions: 1. Place bacon in an ungreased 15-in. x 10-in. x 1-in. baking pan. Bake at 400° for 8-10 minutes

or until partially cooked but not crisp. Remove to paper towels to drain. 2. Place chicken in an ungreased 13-in. x 9-in. baking pan; brush with oil and sprinkle with salt

and pepper. Top with tomatoes and basil. Wrap each in two bacon strips, arranging bacon in a crisscross.

3. Bake, uncovered, at 400° for 20-25 minutes or until a meat thermometer reads 170°. Top with cheese; bake 1 minute longer or until melted.

114

Caramel Glazed Salmon

Servings: 4


Ingredients: 4 salmon fillets (6 ounces each) 1/2 teaspoon salt 1/8 teaspoon cayenne pepper 1/4 cup packed brown sugar 2 tablespoons Dijon mustard 1 tablespoon butter, melted 2 teaspoons dill weed Directions: 1. Sprinkle salmon with salt and cayenne; set aside. 2. In a small bowl, combine the brown sugar, mustard, butter and dill. Place salmon skin side

down on a greased broiler pan. Broil 4-6 in. from the heat for 5 minutes. Brush half of the glaze mixture over fillets. Broil 7-10 minutes longer or until fish flakes easily with a fork, brushing occasionally with remaining glaze.

115

Chicken Alfredo with Grilled Apples

Servings: 4


Ingredients: 4 boneless skinless chicken breast halves (6 ounces each) 4 teaspoons chicken seasoning 1 large Braeburn or Gala apple, cut into 1/2-inch wedges 1 tablespoon lemon juice 4 slices provolone cheese 1/2 cup Alfredo sauce, warmed 1/4 cup crumbled blue cheese Directions: 1. Sprinkle both sides of chicken with chicken seasoning. In a small bowl, toss apple wedges

with lemon juice. 2. Moisten a paper towel with cooking oil; using long-handled tongs, rub on grill rack to coat

lightly. Grill chicken, covered, over medium heat 5-8 minutes on each side or until a thermometer reads 165°. Grill apple, covered, over medium heat 2-3 minutes on each side or until lightly browned. Top chicken with provolone cheese; cook, covered, 1-2 minutes longer or until cheese is melted.

3. Serve chicken with Alfredo sauce and apple. Sprinkle with blue cheese.

116

Caribbean-spiced Pork Tenderloin with Peach Salsa

Servings: 4


Ingredients: 3/4 cup chopped peeled fresh peaches 1 small sweet red pepper, chopped 1 jalapeno pepper, seeded and chopped 2 tablespoons finely chopped red onion 2 tablespoons minced fresh cilantro 1 tablespoon lime juice 1 garlic clove, minced 1/8 teaspoon salt 1/8 teaspoon pepper 2 tablespoons olive oil 1 tablespoon brown sugar 1 tablespoon Caribbean jerk seasoning 1 teaspoon dried thyme 1 teaspoon dried rosemary, crushed 1/2 teaspoon seasoned salt 1 pork tenderloin (1 pound) Directions: 1. In a small bowl, combine the first nine ingredients; set aside. In another small bowl,

combine the oil, brown sugar, jerk seasoning, thyme, rosemary and seasoned salt. Rub over pork.

2. Grill, covered, over medium heat for 9-11 minutes on each side or until a thermometer reads 145°. Let stand for 5 minutes before slicing. Serve with salsa.

117

Chili Pork Tenderloin

Servings: 3


Ingredients: 1 tablespoon lime juice 1 teaspoon chili powder 1 teaspoon reduced-sodium soy sauce 1/2 teaspoon sugar 1/2 teaspoon salt 1/4 teaspoon pepper 1 pork tenderloin (1 pound) 1 tablespoon canola oil Directions: 1. In a small bowl, combine the first six ingredients; brush over pork. 2. In a large ovenproof skillet, brown pork in oil on all sides. 3. Bake at 375° for 25-30 minutes or until a thermometer reads 145°. Let stand for 5 minutes

before slicing.

118

Chicken & Garlic with Fresh Herbs

Servings: 6


Ingredients: 6 boneless skinless chicken thighs (about 1-1/2 pounds) 1/2 teaspoon salt 1/4 teaspoon pepper 1 tablespoon olive oil 10 garlic cloves, peeled and halved 2 tablespoons brandy or chicken stock 1 cup chicken stock 1 teaspoon minced fresh rosemary or 1/4 teaspoon dried rosemary, crushed 1/2 teaspoon minced fresh thyme or 1/8 teaspoon dried thyme 1 tablespoon minced fresh chives Directions: 1. Sprinkle chicken with salt and pepper. In a large skillet, heat oil over medium-high heat.

Brown chicken on both sides. Remove from pan. 2. Remove skillet from heat; add halved garlic cloves and brandy. Return to heat; cook and stir

over medium heat 1-2 minutes or until liquid is almost evaporated. 3. Stir in stock, rosemary and thyme; return chicken to pan. Bring to a boil. Reduce heat;

simmer, uncovered, 6-8 minutes or until a thermometer reads 170°. Sprinkle with chives.

119

Chicken Thighs with Shallots & Spinach

Servings: 6


Ingredients: 6 boneless skinless chicken thighs (about 1-1/2 pounds) 1/2 teaspoon seasoned salt 1/2 teaspoon pepper 1-1/2 teaspoons olive oil 4 shallots, thinly sliced 1/3 cup white wine or reduced-sodium chicken broth 1 package (10 ounces) fresh spinach, trimmed 1/4 teaspoon salt 1/4 cup fat-free sour cream Directions: 1. Sprinkle chicken with seasoned salt and pepper. In a large nonstick skillet coated with

cooking spray, heat oil over medium heat. Add chicken; cook 6 minutes on each side or until a thermometer reads 170°. Remove from pan; keep warm.

2. In same pan, cook and stir shallots until tender. Add wine; bring to a boil. Cook until wine is reduced by half. Add spinach and salt; cook and stir just until spinach is wilted. Stir in sour cream; serve with chicken.

3. Freeze option: Before adding sour cream, cool chicken and spinach mixture. Freeze in freezer containers. To use, partially thaw in refrigerator overnight. Heat through slowly in a covered skillet until a thermometer inserted in chicken reads 165°, stirring occasionally. Stir in sour cream.

120

Dilly Salmon

Servings: 8


Ingredients: 1 cup Dijon mustard 2/3 cup white wine or chicken broth 1/2 cup packed brown sugar 1/4 cup cider vinegar 3 tablespoons soy sauce 1 cup vegetable oil 1/2 cup minced fresh dill 1 teaspoon pepper 1 salmon fillet (1 inch thick and 3 pounds), cut in half widthwise Directions: 1. In a bowl, whisk the mustard, wine or broth, brown sugar, vinegar and soy sauce until well

blended. Gradually whisk in oil. Stir in dill and pepper. Place salmon in a shallow glass dish. Pour 2 cups marinade over salmon. Cover and refrigerate for 1 hour. Cover and refrigerate remaining marinade for basting.

2. Coat grill rack with cooking spray before starting grill. Drain and discard marinade. Place salmon skin side down on grill. Grill, covered, over medium-hot heat for 5 minutes. Baste with some of the reserved marinade. Grill 7-9 minutes longer or until fish flakes easily with a fork, basting occasionally.

121

Enchilada Chicken

Servings: 4


Ingredients: 4 boneless skinless chicken breast halves (6 ounces each) 2 teaspoons salt-free Southwest chipotle seasoning blend 1 tablespoon olive oil 1/4 cup enchilada sauce 1/2 cup shredded sharp cheddar cheese 2 tablespoons minced fresh cilantro Directions: Sprinkle chicken with seasoning blend. In an ovenproof skillet, brown chicken in oil. Top with enchilada sauce, cheese and cilantro. Bake at 350° for 18-20 minutes or until a thermometer reads 170°.

122

Flavorful Flank Steak

Servings: 6


Ingredients: 1/2 cup soy sauce 1/2 cup vegetable or canola oil 3 tablespoons red wine vinegar or cider vinegar 3 tablespoons barbecue sauce 3 tablespoons steak sauce 2 tablespoons dried minced onion 1 tablespoon Liquid Smoke, optional 1/2 teaspoon garlic powder 1 beef flank steak (1-1/2 pounds) Directions: 1. In a large resealable plastic bag, combine the first eight ingredients. Add the steak; seal bag

and turn to coat. Refrigerate for 8 hours or overnight. 2. Drain and discard marinade. Grill steak, covered, over medium-hot heat for 6-8 minutes on

each side or until meat reaches desired doneness (for medium-rare, a meat thermometer should read 145°; medium, 160°; well-done, 170°) Slice steak across the grain.

123

Gingered Chicken Stir-fry

Servings: 3


Ingredients: 1 tablespoon ketchup 1 teaspoon ground ginger or 1 tablespoon minced fresh gingerroot 2 tablespoons reduced-sodium soy sauce 2 garlic cloves, minced 3/4 pound boneless skinless chicken breasts, cut into thin strips 1 large green pepper, sliced 1 large sweet red pepper, sliced 6 green onions, sliced 2 teaspoons canola oil, divided 2 teaspoons sesame or additional canola oil, divided Hot cooked rice, optional Directions: 1. In a large resealable plastic bag, combine the ketchup, ginger, soy sauce and garlic; add

chicken. Seal bag and turn to coat; refrigerate for 15 minutes. 2. In a large nonstick skillet or wok, stir-fry peppers and onions in 1 teaspoon canola oil and 1

teaspoon sesame until crisp-tender. Remove vegetables with a slotted spoon; keep warm. In the same skillet, stir-fry chicken and marinade in remaining oil for 3-4 minutes or until no longer pink. Return vegetables to the pan; heat through. Serve with rice if desired.

124

Grilled Brown Sugar-mustard Chicken

Servings: 8


Ingredients: 1/2 cup yellow or Dijon mustard 1/3 cup packed brown sugar 1/2 teaspoon ground allspice 1/4 teaspoon crushed red pepper flakes 8 boneless skinless chicken thighs (about 2 pounds) Directions: 1. In a large bowl, mix mustard, brown sugar, allspice and pepper flakes. Remove 1/4 cup

mixture for serving. Add chicken to remaining mixture; toss to coat. 2. Grill chicken, covered, over medium heat or broil 4 in. from heat 6-8 minutes on each side

or until a thermometer reads 170°. Serve with reserved mustard mixture.

125

Grilled Lemon-garlic Salmon

Servings: 4


Ingredients: 2 garlic cloves, minced 2 teaspoons grated lemon peel 1/2 teaspoon salt 1/2 teaspoon minced fresh rosemary 1/2 teaspoon pepper 4 salmon fillets (6 ounces each) Directions: 1. In a small bowl, mix the first five ingredients; rub over fillets. Let stand 15 minutes. Moisten

a paper towel with cooking oil; using long-handled tongs, rub on grill rack to coat lightly. 2. Place salmon on grill rack, skin side up. Grill, covered, over medium heat or broil 4 in. from

heat 4 minutes. Turn; grill 3-6 minutes longer or until fish just begins to flake easily with a fork.

126

Grilled Pork Tenderloins

Servings: 8


Ingredients: 1/3 cup honey 1/3 cup reduced-sodium soy sauce 1/3 cup teriyaki sauce 3 tablespoons brown sugar 1 tablespoon minced fresh gingerroot 3 garlic cloves, minced 4 teaspoons ketchup 1/2 teaspoon onion powder 1/2 teaspoon ground cinnamon 1/4 teaspoon cayenne pepper 2 pork tenderloins (about 1 pound each) Hot cooked rice Directions: 1. In a large bowl, combine the first 10 ingredients. Pour half of the marinade into a large

resealable plastic bag; add tenderloins. Seal bag and turn to coat; refrigerate 8 hours or overnight, turning occasionally. Cover and refrigerate remaining marinade.

2. Drain and discard marinade from meat. Grill, covered, over indirect medium-hot heat for 20-35 minutes or until a thermometer reads 145°, turning occasionally and basting with reserved marinade. Let stand 5 minutes before slicing. Serve with rice.

3. Freeze option: Freeze uncooked pork in bag with marinade. Transfer reserved marinade to a freezer container; freeze. To use, completely thaw tenderloins and marinade in refrigerator. Grill as directed.

127

Grilled Salmon With Avocado Salsa

Servings: 4


Ingredients: 1 large tomato, seeded and chopped 1 medium ripe avocado, peeled and chopped 1 small onion, chopped 1/2 cup minced fresh cilantro 1-1/2 teaspoons olive oil 1 garlic clove, minced 2 tablespoons plus 2 teaspoons balsamic vinaigrette, divided 4 salmon fillets (4 ounces each) 1/4 teaspoon salt 1/4 teaspoon pepper Directions: 1. In a small bowl, combine the tomato, avocado, onion, cilantro, oil, garlic and 2 tablespoons

vinaigrette. Chill until serving. 2. Moisten a paper towel with cooking oil; using long-handled tongs, lightly coat the grill rack.

Sprinkle salmon with salt and pepper. Place salmon skin side down on grill rack. Grill, covered, over medium heat for 7-9 minutes or until the salmon flakes easily with a fork. Brush with remaining vinaigrette. Serve with salsa.

128

Grilled Shrimp with Cilantro Dipping Sauce

Servings: 4


Ingredients: 2 tablespoons minced fresh cilantro 2 tablespoons olive oil 1 tablespoon minced fresh chives 1 garlic clove, minced 1 pound uncooked medium shrimp, peeled and deveined Dipping sauce: 1 cup fresh cilantro leaves 1 cup fat-free mayonnaise 1 jalapeno pepper, seeded 1 garlic clove, peeled 1 tablespoon white vinegar 1 teaspoon sugar Dash cayenne pepper Directions: 1. In a large resalable plastic bag, combine the cilantro, oil, chives and garlic. Add the shrimp;

seal bag and turn to coat. Cover and refrigerate for 1 hour. 2. In a blender, combine the sauce ingredients; cover and process until blended. Chill until

serving. 3. Thread shrimp onto four metal or soaked wooden skewers. Grill, covered, over medium

heat for 2-3 minutes on each side or until shrimp turn pink. Serve with sauce.

129

Ham With Mustard-cream Sauce

Servings: 4


Ingredients: 4 individual boneless fully cooked ham steaks (about 5 ounces each) 1/4 cup water 1/4 cup honey mustard 1/2 cup sour cream 1/4 cup thinly sliced green onions Directions: Place ham steaks in a large skillet. In a small bowl, combine water and mustard; pour over ham. Bring to a boil. Reduce heat; cover and simmer for 10 minutes, turning once. Remove from the heat; stir in sour cream and onions.

130

Herbed Pork Chops

Servings: 4


Ingredients: 4 boneless butterfly pork chops (4 ounces each) 2 teaspoons lemon juice 2 tablespoons chopped fresh parsley 1/2 teaspoon dried rosemary, crushed 1/2 teaspoon dried thyme, crushed 1/4 teaspoon pepper Directions: Brush pork chops with lemon juice. Combine seasonings; rub over chops. Grill, covered, over medium coals, turning occasionally, for 16-20 minutes or until juices run clear.

131

International Stuffed Zucchini

Servings: 4


Ingredients: 2 large zucchini 1 pound ground beef 1 garlic clove, minced 1 cup (4 ounces) shredded Havarti cheese wth jalapeno or Havarti cheese 3/4 cup crumbled feta cheese, divided 2 tablespoons minced fresh basil or oregano 1/4 teaspoon salt 1/8 teaspoon pepper Directions: 1. Cut each zucchini in half lengthwise; cut a thin slice from the bottoms so they sit flat. Scoop

out pulp, leaving 1/4-in. shells. Place zucchini shells in an ungreased 8-in. square microwave-safe dish. Cover and microwave on high for 3 minutes or until crisp-tender; drain and set aside.

2. In a large skillet over medium heat, cook beef and garlic until meat is no longer pink; drain. Stir in the Havarti cheese, 1/2 cup feta cheese, basil, salt and pepper.

3. Place zucchini in an ungreased 15-in. x 10-in. x 1-in. baking pan; fill with meat mixture. Bake at 400° for 15 minutes. Top with remaining feta; bake 5 minutes longer or until zucchini is tender and cheese is melted.

132

Mahi Mahi & Veggie Skillet

Servings: 4


Ingredients: 3 tablespoons olive oil, divided 4 mahi mahi or salmon fillets (6 ounces each) 3 medium sweet red peppers, cut into thick strips 1/2 pound sliced baby portobello mushrooms 1 large sweet onion, cut into thick rings and separated 1/3 cup lemon juice 3/4 teaspoon salt, divided 1/2 teaspoon pepper 1/4 cup minced fresh chives 1/3 cup pine nuts, optional Directions: 1. In a large skillet, heat 2 tablespoons oil over medium-high heat. Add fillets; cook 4-5

minutes on each side or until fish just begins to flake easily with a fork. Remove from pan. 2. Add remaining oil, peppers, mushrooms, onion, lemon juice and 1/4 teaspoon salt. Cook,

covered, over medium heat until vegetables are tender, stirring occasionally, 6-8 minutes. 3. Place fish over vegetables; sprinkle with pepper and remaining salt. Cook, covered, 2

minutes longer or until heated through. Sprinkle with chives and, if desired, pine nuts before serving.

133

Lemony Shrimp & Tomatoes

Servings: 4


Ingredients: 1/3 cup lemon juice 2 tablespoons olive oil 2 garlic cloves, minced 1/2 teaspoon grated lemon peel 1 pound uncooked jumbo shrimp, peeled and deveined 2/3 cup fresh arugula 2 green onions, sliced 1/4 cup plain yogurt 2 teaspoons 2% milk 1 teaspoon cider vinegar 1 teaspoon Dijon mustard 1/2 teaspoon sugar 1/2 teaspoon salt, divided 12 cherry tomatoes 1/4 teaspoon pepper Directions: 1. In a large bowl, whisk lemon juice, oil, garlic and lemon peel until blended. Add shrimp; toss

to coat. Let stand 10 minutes. 2. Place arugula, green onions, yogurt, milk, vinegar, mustard, sugar and 1/4 teaspoon salt in a

food processor; process until smooth. 3. On four metal or soaked wooden skewers, alternately thread shrimp and tomatoes. Sprinkle

with pepper and remaining salt. 4. Grill, covered, over medium-high heat or broil 3-4 in. from heat 2-3 minutes on each side or

until shrimp are no longer pink. Serve with sauce.

134

Parsley-crusted Cod

Servings: 4


Ingredients: 3/4 cup dry bread crumbs 1 tablespoon minced fresh parsley 2 teaspoons grated lemon peel 1 garlic clove, minced 1/4 teaspoon kosher salt 1/4 teaspoon pepper 2 tablespoons olive oil 4 cod fillets (6 ounces each) Directions: 1. In a shallow bowl, combine the first six ingredients. Brush oil over one side of fillets; gently

press into crumb mixture. 2. Place crumb side up in a 13-in. x 9-in. baking dish coated with cooking spray. Bake at 400°

for 15-20 minutes or until fish flakes easily with a fork.

135

Pecan-coconut Crusted Tilapia

Servings: 4


Ingredients: 2 large eggs 1/2 cup unsweetened finely shredded coconut 1/2 cup finely chopped pecans 1/2 teaspoon salt 1/4 teaspoon crushed red pepper flakes 4 tilapia fillets (6 ounces each) 2 tablespoons canola oil Directions: 1. In a shallow bowl, whisk eggs. In a separate shallow bowl, combine coconut, pecans, salt

and pepper flakes. Dip fillets in eggs, then in coconut mixture, patting to help coating adhere.

2. In a large skillet, heat oil over medium heat. In batches, add tilapia and cook 2-3 minutes on each side or until lightly browned and fish just begins to flake easily with a fork.

136

Pecan-crusted Chicken Nuggets

Servings: 6


Ingredients: 1-1/2 cups cornflakes 1 tablespoon dried parsley flakes 1/2 teaspoon garlic powder 1/2 cup panko (Japanese) bread crumbs 1/2 cup finely chopped pecans 3 tablespoons 2% milk 1-1/2 pounds boneless skinless chicken breasts, cut into 1-inch pieces 1/2 teaspoon salt 1/4 teaspoon pepper Cooking spray Directions: 1. Preheat oven to 400°. Place cornflakes, parsley and garlic powder in a blender; cover and

pulse until finely ground. Transfer to a shallow bowl; stir in bread crumbs and pecans. Place milk in another shallow bowl. Sprinkle chicken with salt and pepper; dip in milk, then roll in crumb mixture to coat.

2. Place on a greased baking sheet; spritz chicken with cooking spray. Bake 12-16 minutes or until chicken is no longer pink, turning once halfway through cooking.

137

Pistachio-crusted Salmon with Lemon Cream Sauce

Servings: 4


Ingredients: 4 salmon fillets (1 inch thick and 6 ounces each) 1 teaspoon sea salt 1/2 teaspoon coarsely ground pepper 1/4 cup mayonnaise 1/2 cup finely chopped pistachios Sauce: 1 shallot, chopped 1 tablespoon olive oil 1 cup heavy whipping cream 2 teaspoons grated lemon peel 1/4 teaspoon sea salt 1/8 teaspoon cayenne pepper Directions: 1. Place fillets on a greased baking sheet; sprinkle with salt and pepper. Spread with

mayonnaise and sprinkle with pistachios. 2. Bake at 375° for 15-20 minutes or until fish flakes easily with a fork. 3. Meanwhile, in a small saucepan, cook and stir shallot in oil over medium-high heat until

tender. Add cream, lemon peel, salt and cayenne; bring to a boil. Reduce heat; simmer, uncovered, for 5-7 minutes or until thickened, stirring occasionally. Serve with salmon.

138

Pork Chops with Glaze

Servings: 8


Ingredients: 1/2 cup ketchup 1/4 cup packed brown sugar 1/4 cup white vinegar 1/4 cup orange juice 1/4 cup Worcestershire sauce 2 garlic cloves, minced 1/2 teaspoon dried rosemary, crushed 8 bone-in pork loin chops (3/4 inch thick and 7 ounces each) Directions: 1. In a small bowl, mix the first seven ingredients. Pour 3/4 cup marinade into a large

resealable plastic bag. Add pork chops; seal bag and turn to coat. Refrigerate 8 hours or overnight. Cover and refrigerate remaining marinade.

2. Drain pork, discarding marinade in bag. Lightly grease the grill rack. 3. Grill pork, covered, over medium heat or broil 4 in. from heat 4-6 minutes on each side or

until a thermometer reads 145°; brush generously with remaining marinade during the last 3 minutes. Let stand 5 minutes before serving.

139

Pork Tenderloin Medallions with Strawberry Sauce

Servings: 8


Ingredients: 1-1/2 cups reduced-sodium beef broth 2 cups chopped fresh strawberries, divided 1/2 cup white wine vinegar 1/4 cup packed brown sugar 1/4 cup reduced-sodium soy sauce 3 garlic cloves, minced 2 pounds pork tenderloin, cut into 1/2-inch slices 1 teaspoon garlic powder 1/2 teaspoon salt 1/2 teaspoon pepper 2 tablespoons canola oil 2 tablespoons cornstarch 2 tablespoons cold water 1/2 cup crumbled feta cheese 1/2 cup chopped green onions Directions: 1. In a large saucepan, combine broth, 1 cup strawberries, vinegar, brown sugar, soy sauce and

garlic; bring to a boil. Reduce heat; simmer, uncovered, 15 minutes or until slightly thickened. Strain mixture and set aside liquid, discarding solids.

2. Sprinkle pork with garlic powder, salt and pepper. In a large skillet, heat oil over medium heat. Brown pork in batches on both sides. Remove and keep warm.

3. Add broth mixture to the pan; bring to a boil. Combine cornstarch and water until smooth and gradually stir into skillet.

4. Return pork to the pan. Bring to a boil. Reduce heat; cook and stir 2 minutes or until sauce is thickened and pork is tender. Top each serving with cheese, onions and remaining strawberries.

140

Red Pepper & Parmesan Tilapia

Servings: 4


Ingredients: 1/4 cup egg substitute 1/2 cup grated Parmesan cheese 1 teaspoon Italian seasoning 1/2 to 1 teaspoon crushed red pepper flakes 1/2 teaspoon pepper 4 tilapia fillets (6 ounces each) Directions: 1. Place egg substitute in a shallow bowl. In another shallow bowl, combine the cheese, Italian

seasoning, pepper flakes and pepper. Dip fillets in egg substitute, then cheese mixture. 2. Place in a 15-in. x 10-in. x 1-in. baking pan coated with cooking spray. Bake at 425° for 10-15

minutes or until fish flakes easily with a fork.

141

Scallops with Wilted Spinach

Servings: 4


Ingredients: 4 bacon strips, chopped 12 sea scallops (about 1-1/2 pounds), side muscles removed 2 shallots, finely chopped 1/2 cup white wine or chicken broth 8 cups fresh baby spinach (about 8 ounces) Directions: 1. In a large nonstick skillet, cook bacon over medium heat until crisp, stirring occasionally.

Remove with a slotted spoon; drain on paper towels. Discard drippings, reserving 2 tablespoons. Wipe skillet clean if necessary.

2. Pat scallops dry with paper towels. In same skillet, heat 1 tablespoon drippings over medium-high heat. Add scallops; cook 2-3 minutes on each side or until golden brown and firm. Remove from pan; keep warm.

3. Heat remaining drippings in same pan over medium-high heat. Add shallots; cook and stir 2-3 minutes or until tender. Add wine; bring to a boil, stirring to loosen browned bits from pan. Add spinach; cook and stir 1-2 minutes or until wilted. Stir in bacon. Serve with scallops.

142

Sage Pork Chops With Cider Pan Gravy

Servings: 4


Ingredients: 4 bone-in center-cut pork loin chops (6 ounces each) 1/2 teaspoon salt 1/4 teaspoon pepper 3 tablespoons dried sage leaves 1/4 cup all-purpose flour 2 tablespoons butter 2 tablespoons canola oil 1/2 cup reduced-sodium chicken broth 1/2 cup apple cider or juice 1/4 cup heavy whipping cream Minced fresh parsley Directions: 1. Sprinkle chops with salt and pepper; rub with sage. Dip in flour to coat lightly. 2. In a large skillet, heat butter and oil over medium heat; brown chops on both sides. Remove

from pan. 3. Add broth and cider to skillet; bring to a boil, stirring to loosen browned bits from pan. Add

cream; cook and stir until thickened. Reduce heat to medium. Add chops; cook, covered, until a thermometer inserted in pork reads 145°, 5-7 minutes. Let stand 5 minutes; sprinkle with parsley.

143

Sausage Potato Supper

Servings: 2


Ingredients: 2 small red potatoes, cubed 1 tablespoon butter 1 small zucchini, cut into 1/4-inch slices 1/8 teaspoon garlic salt 1/2 pound smoked sausage, cut into 1/2-inch slices 1/8 to 1/4 teaspoon pepper Grated Parmesan cheese, optional Directions: 1. In a small saucepan, combine potatoes and enough water to cover; bring to a boil. Reduce

heat; cook, uncovered, until tender, 15-20 minutes. 2. In a large skillet, heat butter over medium-high heat; saute zucchini with garlic salt until

crisp-tender. Add sausage; cook and stir until browned. 3. Drain potatoes; stir into zucchini mixture. Sprinkle with pepper and, if desired, cheese.

144

Savory Marinated Flank Steak

Servings: 6


Ingredients: 3 tablespoons canola oil 2 tablespoons lemon juice 2 tablespoons Worcestershire sauce 1 tablespoon dried minced garlic 1 tablespoon Greek seasoning 1 tablespoon brown sugar 1 teaspoon onion powder 1 beef flank steak (1-1/2 pounds) Directions: 1. In a large resealable plastic bag, combine the first seven ingredients; add the steak. Seal bag

and turn to coat; refrigerate for 6 hours or overnight. 2. If grilling the steak, coat grill rack with cooking spray before starting the grill. Drain and

discard marinade. Grill steak, covered, over medium heat or broil 4-6 in. from heat for 9-11 minutes on each side or until steak reaches desired doneness (for medium-rare, a meat thermometer should read 145°; medium, 160°; well-done, 170°).

3. To serve, thinly slice across the grain.

145

Seared Scallops with Citrus Herb Sauce

Servings: 2


Ingredients: 3/4 pound sea scallops 1/4 teaspoon salt 1/4 teaspoon pepper 1/8 teaspoon paprika 3 tablespoons butter, divided 1 garlic clove, minced 2 tablespoons dry sherry or chicken broth 1 tablespoon lemon juice 1/8 teaspoon minced fresh oregano 1/8 teaspoon minced fresh tarragon Directions: 1. Pat scallops dry with paper towels; sprinkle with salt, pepper and paprika. In a large skillet,

heat 2 tablespoons butter over medium-high heat. Add scallops; sear for 1-2 minutes on each side or until golden brown and firm. Remove from the skillet; keep warm.

2. Wipe skillet clean if necessary. Saute garlic in remaining butter until tender; stir in sherry. Cook until liquid is almost evaporated; stir in the remaining ingredients. Serve with scallops.

146

Sole Fillets in Lemon Butter

Servings: 4


Ingredients: 4 sole fillets (4 ounces each) 1/4 teaspoon salt 1/8 teaspoon pepper 3 tablespoons butter, melted 1/2 cup minced fresh parsley 1 tablespoon lemon juice 1/4 cup crushed butter-flavored crackers 1/2 teaspoon paprika Directions: 1. Place the sole in an ungreased microwave-safe 11x7-in. dish; sprinkle with salt and pepper.

Cover and microwave on high for 3-4 minutes. 2. In a small bowl, combine the butter, parsley and lemon juice; pour over fillets. Sprinkle with

cracker crumbs. Microwave, uncovered, for 3-4 minutes or until fish flakes easily with a fork. Sprinkle with paprika.

147

Soy-glazed Scallops

Servings: 4


Ingredients: 1/4 cup lemon juice 2 tablespoons canola oil 2 tablespoons reduced-sodium soy sauce 2 tablespoons honey 2 garlic cloves, minced 1/2 teaspoon ground ginger 12 sea scallops (about 1-1/2 pounds) Directions: 1. In a small bowl, combine the first six ingredients. Pour 1/3 cup marinade into a large

resealable plastic bag. Add the scallops; seal bag and turn to coat. Refrigerate for 20 minutes.

2. Place remaining marinade in a small saucepan. Bring to a boil. Reduce heat; simmer, uncovered, for 8-10 minutes or until slightly thickened.

3. Drain and discard marinade. Thread scallops onto four metal or soaked wooden skewers. Broil 4 in. from the heat for 2-4 minutes on each side or until scallops are firm and opaque, basting occasionally with remaining marinade.

148

Snow Peas & Beef Stir-fry

Servings: 6


Ingredients: 1/2 cup reduced-sodium soy sauce 1/2 cup sherry or water 2 tablespoons cornstarch 2 teaspoons sugar 2 tablespoons canola oil, divided 2 garlic cloves, minced 1-1/2 pounds beef top sirloin steak, thinly sliced 1/2 pound sliced fresh mushrooms 1 medium onion, cut into thin wedges 1/2 pound fresh snow peas Hot cooked rice Directions: 1. In a small bowl, whisk soy sauce, sherry, cornstarch and sugar. Transfer 1/4 cup mixture to a

large bowl; stir in 1 tablespoon oil and garlic. Add beef; toss to coat. Let stand 15 minutes. 2. Heat a large skillet over medium-high heat. Add half of the beef mixture; stir-fry 1-2

minutes or until no longer pink. Remove from pan; repeat with remaining beef. 3. In same pan, heat remaining oil over medium-high heat until hot. Add mushrooms and

onion; cook and stir until mushrooms are tender. Add snow peas; cook 2-3 minutes longer or until crisp-tender.

4. Stir remaining soy sauce mixture and add to pan. Bring to a boil; cook and stir 1-2 minutes or until sauce is thickened. Return beef to pan; heat through. Serve with rice.

149

Spicy Beef & Pepper Stir-fry Recipe

Servings: 4


Ingredients: 1 pound beef top sirloin steak, cut into thin strips 1 tablespoon minced fresh gingerroot 3 garlic cloves, minced, divided 1/4 teaspoon pepper 3/4 teaspoon salt, divided 1 cup light coconut milk 2 tablespoons sugar 1 tablespoon Sriracha Asian hot chili sauce 1/2 teaspoon grated lime peel 2 tablespoons lime juice 2 tablespoons canola oil, divided 1 large sweet red pepper, cut into thin strips 1/2 medium red onion, thinly sliced 1 jalapeno pepper, seeded and thinly sliced 4 cups fresh baby spinach 2 green onions, thinly sliced 2 tablespoons chopped fresh cilantro Directions: 1. In a large bowl, toss beef with ginger, 2 garlic cloves, pepper and 1/2 teaspoon salt; let

stand 15 minutes. In a small bowl, whisk coconut milk, sugar, chili sauce, lime peel, lime juice and remaining salt until blended.

2. In a large skillet, heat 1 tablespoon oil over medium-high heat. Add beef; stir-fry 2-3 minutes or until no longer pink. Remove from pan.

3. Stir-fry red pepper, red onion, jalapeno and remaining garlic in remaining oil 2-3 minutes or just until vegetables are crisp-tender. Stir in coconut milk mixture; heat through. Add spinach and beef; cook until spinach is wilted and beef is heated through, stirring occasionally. Sprinkle with green onions and cilantro.

150

Spice-rubbed Salmon

Servings: 4


Ingredients: 1 teaspoon brown sugar 1 teaspoon ground cumin 1/2 teaspoon salt 1/2 teaspoon dried parsley flakes 1/2 teaspoon chili powder 1/4 teaspoon garlic powder 1/4 teaspoon ground mustard 1/4 teaspoon paprika 1/4 teaspoon pepper 1/8 teaspoon ground cinnamon 4 salmon fillets (6 ounces each) 2 teaspoons olive oil Directions: 1. In a small bowl, mix the first 10 ingredients. Rub fillets with seasoning mixture; drizzle with

oil. 2. Moisten a paper towel with cooking oil; using long-handled tongs, rub on grill rack to coat

lightly. Place salmon on grill rack, skin side up. Grill, covered, over high heat or broil 3-4 in. from heat 5 minutes. Turn; grill 4-6 minutes longer or until fish just begins to flake easily with a fork.

151

Spicy Shrimp Kabobs

Servings: 4


Ingredients: 1/4 cup butter, cubed 2 tablespoons lemon juice 1 teaspoon ground coriander 1 teaspoon ground cumin 1/2 teaspoon paprika 1/2 teaspoon grated lemon peel 1/4 teaspoon salt 1 pound uncooked large shrimp, peeled and deveined Directions: 1. In a small saucepan, melt butter; add the lemon juice, spices, lemon peel and salt. 2. Thread shrimp onto eight metal or soaked wooden skewers. Place skewers in a greased 15-

in. x 10-in. x 1-in. baking pan. Broil 3-4 in. from the heat for 3-4 minutes on each side or until shrimp turn pink, basting occasionally with butter mixture.

152

Spinach and Mushroom Smothered Chicken

Servings: 4


Ingredients: 3 cups fresh baby spinach 1-3/4 cups sliced fresh mushrooms 3 green onions, sliced 2 tablespoons chopped pecans 1-1/2 teaspoons olive oil 4 boneless skinless chicken breast halves (4 ounces each) 1/2 teaspoon rotisserie chicken seasoning 2 slices reduced-fat provolone cheese, halved Directions: 1. In a large skillet, saute the spinach, mushrooms, onions and pecans in oil until mushrooms

are tender. Set aside and keep warm. 2. Sprinkle chicken with seasoning. Using long-handled tongs, moisten a paper towel with

cooking oil and lightly coat the grill rack. 3. Grill chicken, covered, over medium heat or broil 4 in. from the heat for 4-5 minutes on

each side or until a meat thermometer reads 170°. 4. Top with cheese. Cover and grill 2-3 minutes longer or until cheese is melted. To serve, top

each chicken breast with reserved spinach mixture.

153

Sweet Mustard Salmon

Servings: 4


Ingredients: 4 salmon fillets (6 ounces each) 2 tablespoons lemon juice 3 tablespoons yellow mustard 1/4 cup packed brown sugar Directions: 3. Place salmon on a 15-in. x 10-in. x 1-in. baking pan coated with cooking spray. Drizzle with

lemon juice; brush with mustard. Sprinkle with brown sugar. 4. Bake, uncovered, at 375° for 12-15 minutes or until fish flakes easily with a fork.

154

Turkey Curry

Servings: 4


Ingredients: 1 cup sliced celery 1/2 cup sliced carrots 1 cup fat-free milk, divided 2 tablespoons cornstarch 3/4 cup reduced-sodium chicken broth 2 cups diced cooked turkey or chicken 2 tablespoons dried minced onion 1/2 teaspoon garlic powder 1 to 4 teaspoons curry powder Hot cooked rice, optional Directions: 1. Lightly coat a skillet with cooking spray; saute celery and carrots until tender. In a bowl, mix

1/4 cup milk and cornstarch until smooth. Add broth and remaining milk; mix until smooth. 2. Pour over vegetables. Bring to a boil; cook and stir for 2 minutes or until thickened. Add the

turkey, onion, garlic powder and curry powder; heat through, stirring occasionally. Serve with rice if desired.

155

Turkey Marsala

Servings: 4


Ingredients: 1/4 cup all-purpose flour 1/2 teaspoon salt, divided 1/2 teaspoon pepper, divided 1 package (20 ounces) turkey breast tenderloins 1 tablespoon olive oil 1 tablespoon butter 1/2 pound sliced fresh mushrooms 1/2 cup reduced-sodium chicken broth 1/2 cup Marsala wine 1 teaspoon lemon juice Directions: 1. Mix flour, 1/4 teaspoon salt and 1/4 teaspoon pepper. Cut each tenderloin crosswise in half;

pound each piece with a meat mallet to 3/4-in. thickness. Toss with flour mixture; shake off excess.

2. In a large nonstick skillet, heat oil over medium heat. Add turkey; cook until a thermometer reads 165°, 6-8 minutes per side. Remove from pan; keep warm.

3. In same skillet, heat butter over medium-high heat; saute mushrooms until tender, 3-4 minutes. Stir in broth and wine. Bring to a boil, stirring to loosen browned bits from pan; cook until liquid is reduced by half, 10-12 minutes. Stir in lemon juice and the remaining salt and pepper. Serve with turkey.

156

Turkey Piccata With Capers

Servings: 4


Ingredients: 1/4 cup all-purpose flour 1/2 teaspoon salt 1/4 teaspoon pepper 1 package (17.6 ounces) turkey breast cutlets 2 tablespoons olive oil 1/2 cup chicken broth 3 tablespoons butter 1 tablespoon lemon juice 1 tablespoon minced fresh parsley 1 tablespoon capers, drained Directions: 1. In a shallow bowl, combine the flour, salt and pepper. Add turkey slices, one at a time, and

turn to coat. 2. In a large skillet, cook turkey in oil in batches for 2-3 minutes on each side or until juices run

clear. Remove to a serving platter and keep warm. 3. In the same skillet, add broth. Bring to a boil; cook until liquid is reduced by half. Stir in

butter and lemon juice; cook and stir for 30 seconds or until butter is melted. Add parsley and capers; pour over turkey.

157

Chicken Recipes

158

Baked Chicken Chalupas

Servings: 6


Ingredients: 6 corn tortillas (6 inches) 2 teaspoons olive oil 3/4 cup shredded part-skim mozzarella cheese 2 cups chopped cooked chicken breast 1 can (14-1/2 ounces) diced tomatoes with mild green chilies, undrained 1 teaspoon garlic powder 1 teaspoon onion powder 1 teaspoon ground cumin 1/4 teaspoon salt 1/4 teaspoon pepper 1/2 cup finely shredded cabbage Directions: 1. Preheat oven to 350°. Place tortillas on an ungreased baking sheet. Brush each tortilla with

oil; sprinkle with cheese. 2. Place chicken, tomatoes and seasonings in a large skillet; cook and stir over medium heat 6-

8 minutes or until most of the liquid is evaporated. Spoon over tortillas. Bake 15-18 minutes or until tortillas are crisp and cheese is melted. Top with cabbage.

159

Chicken Artichoke Skillet

Servings: 4


Ingredients: 4 boneless skinless chicken breast halves (4 ounces each) 1/4 teaspoon salt 1/4 teaspoon pepper 2 teaspoons olive oil 1 can (14 ounces) water-packed quartered artichoke hearts, rinsed and drained 2/3 cup reduced-sodium chicken broth 1/4 cup halved pimiento-stuffed olives 1/4 cup halved pitted Greek olives 2 tablespoons minced fresh oregano or 2 teaspoons dried oregano 1 tablespoon lemon juice Directions: 1. Sprinkle chicken with salt and pepper. In a large skillet, heat oil over medium-high heat;

brown chicken on both sides. 2. Add remaining ingredients; bring to a boil. Reduce heat; simmer, covered, until a

thermometer inserted in chicken reads 165°, 4-5 minutes.

160

Chicken & Garlic with Fresh Herbs

Servings: 6


Ingredients: 6 boneless skinless chicken thighs (about 1-1/2 pounds) 1/2 teaspoon salt 1/4 teaspoon pepper 1 tablespoon olive oil 10 garlic cloves, peeled and halved 2 tablespoons brandy or chicken stock 1 cup chicken stock 1 teaspoon minced fresh rosemary or 1/4 teaspoon dried rosemary, crushed 1/2 teaspoon minced fresh thyme or 1/8 teaspoon dried thyme 1 tablespoon minced fresh chives Directions: 1. Sprinkle chicken with salt and pepper. In a large skillet, heat oil over medium-high heat.

Brown chicken on both sides. Remove from pan. 2. Remove skillet from heat; add halved garlic cloves and brandy. Return to heat; cook and stir

over medium heat 1-2 minutes or until liquid is almost evaporated. 3. Stir in stock, rosemary and thyme; return chicken to pan. Bring to a boil. Reduce heat;

simmer, uncovered, 6-8 minutes or until a thermometer reads 170°. Sprinkle with chives.

161

Chicken Thighs With Shallots & Spinach

Servings: 6


Ingredients: 6 boneless skinless chicken thighs (about 1-1/2 pounds) 1/2 teaspoon seasoned salt 1/2 teaspoon pepper 1-1/2 teaspoons olive oil 4 shallots, thinly sliced 1/3 cup white wine or reduced-sodium chicken broth 1 package (10 ounces) fresh spinach, trimmed 1/4 teaspoon salt 1/4 cup fat-free sour cream Directions: 1. Sprinkle chicken with seasoned salt and pepper. In a large nonstick skillet coated with

cooking spray, heat oil over medium heat. Add chicken; cook 6 minutes on each side or until a thermometer reads 170°. Remove from pan; keep warm.

2. In same pan, cook and stir shallots until tender. Add wine; bring to a boil. Cook until wine is reduced by half. Add spinach and salt; cook and stir just until spinach is wilted. Stir in sour cream; serve with chicken.

3. Freeze option: Before adding sour cream, cool chicken and spinach mixture. Freeze in freezer containers. To use, partially thaw in refrigerator overnight. Heat through slowly in a covered skillet until a thermometer inserted in chicken reads 165°, stirring occasionally. Stir in sour cream.

162

Citrus-marinated Chicken

Servings: 6


Ingredients: 1/2 cup lemon juice 1/2 cup orange juice 6 garlic cloves, minced 2 tablespoons canola oil 1 teaspoon salt 1 teaspoon ground ginger 1 teaspoon dried tarragon 1/4 teaspoon pepper 6 boneless skinless chicken breast halves (6 ounces each) Directions: 1. Combine the first eight ingredients in a large resealable plastic bag. Add the chicken; seal

bag and turn to coat. Refrigerate for at least 4 hours. 2. Drain and discard marinade. Grill chicken, covered, over medium heat or broil 4 in. from the

heat for 5-7 minutes on each side or until a thermometer reads 170°.

163

Contest-winning Chicken with Mushroom Sauce

Servings: 4


Ingredients: 2 teaspoons cornstarch 1/2 cup fat-free milk 4 boneless skinless chicken breast halves (4 ounces each) 1 tablespoon olive oil 1 tablespoon butter 1/2 pound sliced fresh mushrooms 1/2 medium onion, thinly sliced 1/4 cup sherry or chicken broth 1/2 teaspoon salt 1/8 teaspoon pepper Directions: 1. Mix cornstarch and milk until smooth. Pound chicken with a meat mallet to 1/4-in.

thickness. 2. In a large nonstick skillet, heat oil over medium heat; cook chicken until no longer pink, 5-6

minutes per side. Remove from pan. 3. In same pan, heat butter over medium-high heat; saute mushrooms and onion until tender.

Stir in sherry, salt and pepper; bring to a boil. Stir cornstarch mixture and add to pan. Return to a boil; cook and stir until thickened, 1-2 minutes. Return chicken to pan; heat through.

164

Chicken Veggie Skillet

Servings: 6


Ingredients: 1-1/2 pounds boneless skinless chicken breasts, cut into 1/2-inch strips 1/2 teaspoon salt 1/4 teaspoon pepper 6 teaspoons olive oil, divided 1/2 pound sliced fresh mushrooms 1 small onion, halved and sliced 2 garlic cloves, minced 1 pound fresh asparagus, trimmed and cut into 1-inch pieces 1/2 cup sherry or chicken stock 2 tablespoons cold butter, cubed Directions: 1. Sprinkle chicken with salt and pepper. In a large skillet, heat 1 teaspoon oil over medium-

high heat. Add half of the chicken; cook and stir 3-4 minutes or until no longer pink. Remove from pan. Repeat with 1 teaspoon oil and remaining chicken.

2. In same pan, heat 2 teaspoons oil. Add mushrooms and onion; cook and stir 2-3 minutes or until tender. Add garlic; cook 1 minute longer. Add to chicken.

3. Heat remaining oil in pan. Add asparagus; cook 2-3 minutes or until crisp-tender. Add to chicken and mushrooms.

4. Add sherry to skillet, stirring to loosen browned bits from pan. Bring to a boil; cook 1-2 minutes or until liquid is reduced to 2 tablespoons. Return chicken and vegetables to pan; heat through. Remove from heat; stir in butter, 1 tablespoon at a time.

165

Cumin Chicken

Servings: 4


Ingredients: 2 teaspoons ground cumin, divided 1/2 teaspoon dried oregano 1/4 teaspoon garlic salt 4 boneless skinless chicken breast halves (4 ounces each) 1 tablespoon canola oil 1/2 cup picante sauce 1/4 cup water 1 teaspoon reduced-sodium chicken bouillon granules Directions: 1. Combine 1 teaspoon cumin, oregano and garlic salt; sprinkle over both sides of chicken. In a

large nonstick skillet, brown chicken in oil both sides. 2. Combine the picante sauce, water, bouillon and remaining cumin; pour over chicken. Bring

to a boil. Reduce heat; cover and simmer for 8-12 minutes or until chicken is no longer pink. 3. Remove chicken and keep warm. Cook and stir the sauce over medium-high heat for 3-5

minutes or until thickened. Serve with chicken.

166

Grilled Basil Chicken

Servings: 4


Ingredients: 3 tablespoons red wine vinegar 3 tablespoons olive oil 2 tablespoons chopped red onion 2 tablespoons minced fresh basil 1 garlic clove, minced 1/4 teaspoon salt 1/4 teaspoon pepper 4 boneless skinless chicken breast halves (6 ounces each) Grilled romaine, optional Directions:

1. In a large resealable plastic bag, combine the first seven ingredients. Add chicken; seal bag and turn to coat. Refrigerate 8 hours or overnight.

2. Drain chicken, discarding marinade. Grill chicken, covered, over medium heat or broil 4 in. from heat 5-7 minutes on each side or until a thermometer reads 165°. If desired, serve over grilled romaine. Freeze option: Freeze chicken with marinade in a resealable plastic freezer bag. To use, thaw in refrigerator overnight. Drain chicken, discarding marinade. Grill as directed.

167

Grilled Basil Chicken and Tomatoes

Servings: 4


Ingredients: 3/4 cup balsamic vinegar 1/4 cup tightly packed fresh basil leaves 2 tablespoons olive oil 1 garlic clove, minced 1/2 teaspoon salt 8 plum tomatoes 4 boneless skinless chicken breast halves (4 ounces each) Directions: 1. For marinade, place first five ingredients in a blender. Cut four tomatoes into quarters and

add to blender; cover and process until blended. Halve remaining tomatoes for grilling. 2. In a bowl, combine chicken and 2/3 cup marinade; refrigerate, covered, 1 hour, turning

occasionally. Reserve remaining marinade for serving. 3. Place chicken on an oiled grill rack over medium heat; discard marinade remaining in bowl.

Grill chicken, covered, until a thermometer reads 165°, 4-6 minutes per side. Grill tomatoes, covered, over medium heat until lightly browned, 2-4 minutes per side. Serve chicken and tomatoes with reserved marinade.

168

Grilled Brown Sugar-mustard Chicken

Servings: 8


Ingredients: 1/2 cup yellow or Dijon mustard 1/3 cup packed brown sugar 1/2 teaspoon ground allspice 1/4 teaspoon crushed red pepper flakes 8 boneless skinless chicken thighs (about 2 pounds) Directions: 1. In a large bowl, mix mustard, brown sugar, allspice and pepper flakes. Remove 1/4 cup

mixture for serving. Add chicken to remaining mixture; toss to coat. 2. Grill chicken, covered, over medium heat or broil 4 in. from heat 6-8 minutes on each side

or until a thermometer reads 170°. Serve with reserved mustard mixture.

169

Italian Chicken Tenderloins

Servings: 6


Ingredients: 1/2 cup chopped onion 1-1/8 teaspoons paprika, divided 3 teaspoons olive oil, divided 1-1/4 cups water 1/4 cup tomato paste 1 bay leaf 1/2 teaspoon reduced-sodium chicken bouillon granules 1/2 teaspoon Italian seasoning 1/4 cup all-purpose flour 1-1/2 teaspoons grated Parmesan cheese 1/2 teaspoon salt 1/4 teaspoon garlic powder 1/4 teaspoon dried oregano 1-1/2 pounds chicken tenderloins Directions: 1. In a small saucepan, saute onion and 1/8 teaspoon paprika in 1 teaspoon oil until tender.

Stir in the water, tomato paste, bay leaf, bouillon and Italian seasoning. Bring to a boil. Reduce heat; simmer, uncovered, for 10 minutes.

2. Meanwhile, in a large resealable plastic bag, combine the flour, Parmesan cheese, salt, garlic powder, oregano and remaining paprika. Add chicken; seal bag and shake to coat.

3. In a large nonstick skillet coated with cooking spray, cook half of the chicken in 1 teaspoon oil for 2-3 minutes on each side or until no longer pink. Remove and keep warm; repeat with remaining chicken and oil. Discard bay leaf. Serve sauce with chicken.

170

Italian Sausage and Provolone Skewers

Servings: 8


Ingredients: 1 large onion 1 large sweet red pepper 1 large green pepper 2 cups cherry tomatoes 1 tablespoon olive oil 1/2 teaspoon pepper 1/4 teaspoon salt 2 packages (12 ounces each) fully cooked Italian chicken sausage links, cut into 1-1/4-inch slices 16 cubes provolone cheese (3/4 inch each) Directions: 1. Cut onion and peppers into 1-in. pieces; place in a large bowl. Add tomatoes, oil, pepper

and salt; toss to coat. On 16 metal or soaked wooden skewers, alternately thread sausage and vegetables.

2. Grill, covered, over medium heat 8-10 minutes or until sausage is heated through and vegetables are tender, turning occasionally. Remove kabobs from grill; thread one cheese cube onto each kabob.

171

Quick Chicken Parmesan

Servings: 4


Ingredients: 12 ounces frozen grilled chicken breast strips (about 3 cups) 1 can (14-1/2 ounces) diced tomatoes, undrained 1 can (6 ounces) tomato paste 2 tablespoons dry red wine or chicken broth 1 tablespoon olive oil 1-1/2 teaspoons Italian seasoning 1 garlic clove, minced 1/2 teaspoon sugar 1/3 cup shredded Parmesan cheese 1/3 cup shredded part-skim mozzarella cheese Hot cooked pasta Directions: 1. Heat a large skillet over medium heat. Add chicken strips; cook and stir 5-8 minutes or until

heated through. Remove from pan. 2. In same skillet, combine tomatoes, tomato paste, wine, oil, Italian seasoning, garlic and

sugar; bring to a boil, stirring occasionally. Reduce heat; simmer, uncovered, 10-15 minutes to allow flavors to blend, stirring occasionally.

3. Stir in chicken. Sprinkle with cheeses; cook, covered, 1-2 minutes longer or until cheese is melted. Serve with pasta.

172

Quick Chicken Piccata

Servings: 4


Ingredients: 1/4 cup all-purpose flour 1/2 teaspoon salt 1/2 teaspoon pepper 4 boneless skinless chicken breast halves (4 ounces each) 1/4 cup butter, cubed 1/4 cup white wine or chicken broth 1 tablespoon lemon juice Minced fresh parsley, optional Directions: 1. In a shallow bowl, mix flour, salt and pepper. Pound chicken breasts with a meat mallet to

1/2-in. thickness. Dip chicken in flour mixture to coat both sides; shake off excess. 2. In a large skillet, heat butter over medium heat. Brown chicken on both sides. Add wine;

bring to a boil. Reduce heat; simmer, uncovered, 12-15 minutes or until chicken is no longer pink. Drizzle with lemon juice. If desired, sprinkle with parsley.

173

Lime-ginger Chicken Tenders

Servings: 4


Ingredients: 1/3 cup minced fresh cilantro 1 jalapeno pepper, seeded and minced 2 tablespoons lime juice 2 tablespoons olive oil 3 garlic cloves, minced 1-1/2 teaspoons minced fresh gingerroot 1-1/2 teaspoons grated lime peel 1/2 teaspoon salt 1/2 teaspoon ground cumin 1-1/2 pounds chicken tenderloins Directions: Preheat oven to 375°. In a large bowl, mix the first nine ingredients. Add chicken; toss to coat. Transfer to a greased 15x10x1-in. baking pan. Bake, uncovered, 20-25 minutes or until chicken is no longer pink.

174

Lime Chicken with Salsa Verde Sour Cream

Servings: 4


Ingredients: 3/4 teaspoon ground coriander 1/4 teaspoon salt 1/4 teaspoon ground cumin 1/4 teaspoon pepper 4 boneless skinless chicken thighs (about 1 pound) 1/3 cup reduced-fat sour cream 2 tablespoons salsa verde 2 tablespoons minced fresh cilantro, divided 1 medium lime Directions: 1. Preheat broiler. Mix seasonings; sprinkle over chicken. Place chicken on a broiler pan. Broil

4 in. from heat 6-8 minutes on each side or until a thermometer reads 170°. 2. Meanwhile, in a small bowl, mix sour cream, salsa and 1 tablespoon cilantro. Cut lime in

half. Squeeze juice from one lime half into sour cream mixture; stir to combine. Cut remaining lime half into four wedges. Serve chicken with sauce and lime wedges. Sprinkle with remaining cilantro.

175

Maple-thyme Chicken Thighs

Servings: 6


Ingredients: 2 tablespoons stone-ground mustard 2 tablespoons maple syrup 1 teaspoon minced fresh thyme or 1/2 teaspoon dried thyme 1/2 teaspoon salt 1/2 teaspoon pepper 6 boneless skinless chicken thighs (about 1-1/2 pounds) Directions: 1. In a small bowl, mix the first five ingredients. Moisten a paper towel with cooking oil; using

long-handled tongs, rub on grill rack to coat lightly. 2. Grill chicken, covered, over medium heat 4-5 minutes on each side or until a thermometer

reads 170°. Brush frequently with mustard mixture during the last 4 minutes of cooking.

176

Mushroom & Herb Chicken

Servings: 4


Ingredients: 4 boneless skinless chicken breast halves (5 ounces each) 1 tablespoon butter 1 can (10-3/4 ounces) reduced-fat reduced-sodium condensed cream of mushroom soup, undiluted 1 cup sliced fresh mushrooms 1/2 cup water 1 teaspoon minced chives 1 teaspoon Dijon mustard 1/2 teaspoon lemon-pepper seasoning 1/4 teaspoon salt 1/4 teaspoon garlic salt 1/4 teaspoon dried rosemary, crushed 1/4 teaspoon dried thyme Hot cooked egg noodles Directions: 1. Flatten chicken to 1/2-in. thickness. In a large skillet, brown chicken in butter. In a small

bowl, combine the soup, mushrooms, water, chives, mustard, lemon-pepper, salt, garlic salt, rosemary and thyme; pour over chicken.

2. Bring to a boil. Reduce heat; cover and simmer for 8-10 minutes or until a thermometer reads 170°. Serve with noodles.

177

Seasoned Chicken Strips

Servings: 4


Ingredients: 1/3 cup egg substitute or 1 large egg 1 tablespoon prepared mustard 1 garlic clove, minced 3/4 cup dry bread crumbs 2 teaspoons dried basil 1 teaspoon paprika 1/2 teaspoon salt 1/4 teaspoon pepper 1 pound chicken tenderloins Directions: 1. Preheat oven to 400°. In a shallow bowl, whisk together egg substitute, mustard and garlic.

In another shallow bowl, toss bread crumbs with seasonings. Dip chicken in egg mixture, then coat with crumb mixture.

2. Place on a baking sheet coated with cooking spray. Bake until golden brown and chicken is no longer pink, 10-15 minutes.

178

Spicy Barbecued Chicken

Servings: 8


Ingredients: 1 tablespoon canola oil 2 garlic cloves, minced 1/2 cup chili sauce 3 tablespoons brown sugar 2 teaspoons salt-free seasoning blend, divided 3/4 teaspoon cayenne pepper, divided 2 teaspoons ground mustard 2 teaspoons chili powder 8 boneless skinless chicken breast halves (4 ounces each) Directions: 1. In a small saucepan, heat oil over medium heat. Add garlic; cook and stir 1 minute. Add chili

sauce, brown sugar, 1 teaspoon seasoning blend and 1/4 teaspoon cayenne. Bring to a boil; cook and stir for 1 minute. Remove from heat.

2. In a small bowl, mix mustard, chili powder and remaining seasoning blend and cayenne; rub over chicken. Lightly coat grill rack with cooking oil.

3. Grill chicken, covered, over medium heat for 4 minutes. Turn; grill 4-6 minutes longer or until a thermometer reads 165°, brushing tops occasionally with chili sauce mixture.

179

Spicy Lemon Chicken Kabobs

Servings: 6


Ingredients: 1/4 cup lemon juice 4 tablespoons olive oil, divided 3 tablespoons white wine 1-1/2 teaspoons crushed red pepper flakes 1 teaspoon minced fresh rosemary or 1/4 teaspoon dried rosemary, crushed 1-1/2 pounds boneless skinless chicken breasts, cut into 1-inch cubes 2 medium lemons, halved Minced chives Directions: 1. In a large resealable plastic bag, combine lemon juice, 3 tablespoons oil, wine, pepper flakes

and rosemary. Add chicken; seal bag and turn to coat. Refrigerate up to 3 hours. 2. Drain chicken, discarding marinade. Thread chicken onto six metal or soaked wooden

skewers. Grill, covered, over medium heat 10-12 minutes or until no longer pink, turning once.

3. Place lemons on grill, cut side down. Grill 8-10 minutes or until lightly browned. Squeeze lemon halves over chicken. Drizzle with remaining oil; sprinkle with chives.

180

Strawberry Mint Chicken

Servings: 4


Ingredients: 1 tablespoon cornstarch 1 tablespoon sugar 1/8 teaspoon ground nutmeg 1/8 teaspoon pepper 1/2 cup water 1 cup fresh strawberries, coarsely chopped 1/2 cup white wine or white grape juice 2 teaspoons minced fresh mint Chicken: 4 boneless skinless chicken breast halves (6 ounces each) 1/2 teaspoon salt 1/4 teaspoon pepper Sliced green onion Directions: 1. In a small saucepan, mix the first five ingredients until smooth; stir in strawberries and wine.

Bring to a boil. Reduce heat; simmer, uncovered, 3-5 minutes or until thickened and strawberries are softened, stirring occasionally. Remove from heat; stir in mint.

2. Sprinkle chicken with salt and pepper. On a lightly oiled grill rack, grill chicken, covered, over medium heat 5-7 minutes on each side or until a thermometer reads 165°; brush occasionally with 1/4 cup sauce during the last 4 minutes. Serve with remaining sauce. Sprinkle with green onion.

181

Tandoori-style Chicken with Cucumber Melon Relish

Servings: 4


Ingredients: 1-1/2 cups reduced-fat plain yogurt 2 tablespoons lemon juice, divided 1-1/2 teaspoons garam masala or curry powder 1/2 teaspoon salt 1/4 to 1/2 teaspoon crushed red pepper flakes 4 boneless skinless chicken breast halves (6 ounces each) 1-1/2 cups chopped cantaloupe 1/2 cup chopped seeded peeled cucumber 2 green onions, finely chopped 2 tablespoons minced fresh cilantro 1 tablespoon minced fresh mint 1/4 cup toasted sliced almonds, optional Directions: 1. In a small bowl, whisk yogurt, 1 tablespoon lemon juice, garam masala, salt and pepper

flakes until blended. Pour 1 cup marinade into a large resealable plastic bag. Add chicken; seal bag and turn to coat. Refrigerate up to 6 hours. Cover and refrigerate remaining marinade.

2. For relish, in a small bowl, mix cantaloupe, cucumber, green onions, cilantro, mint and remaining lemon juice.

3. Drain chicken, discarding marinade in bag. Moisten a paper towel with cooking oil; using long-handled tongs, rub on grill rack to coat lightly. Grill chicken, covered, over medium heat or broil 4 in. from heat 6-8 minutes on each side or until a thermometer reads 165°. Serve with relish and reserved marinade. If desired, sprinkle with almonds.

182

Tandoori Chicken Thighs

Servings: 4


Ingredients: 1 cup (8 ounces) reduced-fat plain yogurt 1 tablespoon minced fresh gingerroot 1 teaspoon ground cumin 1 garlic clove, minced 3/4 teaspoon kosher salt 1/2 teaspoon curry powder 1/2 teaspoon pepper 1/4 teaspoon cayenne pepper 4 boneless skinless chicken thighs (about 1 pound) Directions: 1. In a small bowl, mix the first eight ingredients until blended. Add chicken to marinade; turn

to coat. Let stand 10 minutes. 2. Place chicken on greased grill rack. Grill, covered, over medium heat 6-8 minutes on each

side or until a thermometer reads 170°.

183

Beef Recipes

184

Army SOS Creamed Ground Beef

Servings: 6


Ingredients: 1 pound ground beef 1/4 cup all-purpose flour 1 cube beef bouillon 3/4 teaspoon salt 1 pinch ground black pepper 2 1/4 cups milk 1/4 teaspoon Worcestershire sauce Directions: Brown beef in a large skillet over medium high heat. Stir in flour, bouillon, salt and pepper. Saute all together for about 5 minutes or until flour is absorbed. Gradually stir in milk and Worcestershire sauce. Bring all to a simmer, stirring constantly. Cook until thickened, about 5 to 10 minutes. Serve hot!

185

Asian Beef with Snow Peas

Servings: 4


Ingredients: 3 tablespoons soy sauce 2 tablespoons rice wine 1 tablespoon brown sugar 1/2 teaspoon cornstarch 1 tablespoon vegetable oil 1 tablespoon minced fresh ginger root 1 tablespoon minced garlic 1 pound beef round steak, cut into thin strips 8 ounces snow peas Directions: 1. In a small bowl, combine the soy sauce, rice wine, brown sugar and cornstarch. Set aside. 2. Heat oil in a wok or skillet over medium high heat. Stir-fry ginger and garlic for 30 seconds.

Add the steak and stir-fry for 2 minutes or until evenly browned. Add the snow peas and stir-fry for an additional 3 minutes. Add the soy sauce mixture, bring to a boil, stirring constantly. Lower heat and simmer until the sauce is thick and smooth. Serve immediately.

186

Best Barbequed Burgers

Servings: 4


Ingredients: 1 pound ground beef 1 egg, beaten 1/4 cup quick cooking oats 1 tablespoon dried onion flakes 1/2 teaspoon seasoning salt 1 dash ground black pepper 2 tablespoons ketchup 1 teaspoon dry onion soup mix Directions: 1. Preheat an outdoor grill for high heat, and lightly oil grate. 2. In a large bowl, mix ground beef, egg, quick cooking oats, dried onion flakes, seasoning salt,

pepper, ketchup, and dry onion soup mix. Form the mixture into about 4 burger patties. 3. Place burger patties on the prepared grill, and cook about 5 minutes on each side, to an

internal temperature of 160 degrees F (63 degrees C).

187

Best Burger Ever

Servings: 6


Ingredients: 2 pounds extra-lean ground beef 1 (1 ounce) package dry onion soup mix 1 egg, lightly beaten 2 teaspoons hot pepper sauce 2 teaspoons Worcestershire sauce 1/4 teaspoon ground black pepper 3/4 cup rolled oats Directions: 1. Preheat an outdoor grill for medium high heat and lightly oil grate. 2. In a large bowl, combine the beef, onion soup mix, egg, hot sauce and oats. Shape into 6

patties. 3. Grill patties over medium high heat for 10 to 20 minutes, or to desired doneness.

188

Best Hamburger Ever

Servings: 4


Ingredients: 1 1/2 pounds lean ground beef 1/2 onion, finely chopped 1/2 cup shredded Colby Jack or Cheddar cheese 1 teaspoon soy sauce 1 teaspoon Worcestershire sauce 1 egg 1 (1 ounce) envelope dry onion soup mix 1 clove garlic, minced 1 tablespoon garlic powder 1 teaspoon dried parsley 1 teaspoon dried basil 1 teaspoon dried oregano 1/2 teaspoon crushed dried rosemary salt and pepper to taste Directions: 1. Preheat a grill for high heat. 2. In a large bowl, mix together the ground beef, onion, cheese, soy sauce, Worcestershire

sauce, egg, onion soup mix, garlic, garlic powder, parsley, basil, oregano, rosemary, salt, and pepper. Form into 4 patties.

3. Grill patties for 5 minutes per side on the hot grill, or until well done. Serve on buns with your favorite condiments.

189

Black Pepper Beef and Cabbage Stir Fry

Servings: 4


Ingredients: 2 tablespoons vegetable oil 4 cloves garlic, chopped 1/2 pound ground beef 1/2 small head cabbage, shredded 1 red bell pepper, cut into strips 2 tablespoons soy sauce 1 teaspoon cornstarch 1/2 cup cold water 1 teaspoon ground black pepper, or to taste salt, to taste (optional) Directions: 1. Heat a wok or large skillet over medium-high heat, and add oil. Saute garlic for about 5

seconds, then add ground beef. Stir-fry until beef is evenly brown; drain excess fat. 2. Stir in cabbage and pepper, and cook until vegetables are tender and beef is fully cooked.

Stir in soy sauce. Mix together cornstarch and water, and stir in. Season with pepper; add salt to taste. Cook, stirring, until sauce has thickened.

190

Cajun Style Burgers

Servings: 4


Ingredients: 1 pound ground beef 3 tablespoons dry bread crumbs 1 egg 3 green onions, chopped 1 tablespoon Cajun seasoning 1 tablespoon prepared mustard 1/4 cup barbeque sauce 1 teaspoon Cajun seasoning 4 slices Cheddar cheese Directions: 1. Preheat grill for high heat. 2. In a medium bowl, mix the ground beef, bread crumbs, egg, green onions, 1 tablespoon

Cajun seasoning, and mustard. Form into 4 patties. 3. In a small bowl, blend the barbeque sauce and 1 teaspoon Cajun seasoning. 4. Lightly oil the grill grate, and cook the patties 5 minutes per side, or until well done. Place a

slice of cheese on each burger, and allow to melt. Serve with seasoned barbeque sauce.

191

Cola Burgers

Servings: 6


Ingredients: 1 egg 1/2 cup cola-flavored carbonated beverage, divided 1/2 cup crushed saltine crackers 6 tablespoons French salad dressing, divided 2 tablespoons grated Parmesan cheese 1 1/2 pounds ground beef Directions: 1. Preheat a grill for high heat. When the grill is hot, lightly oil the grate. 2. In a medium bowl, mix together the egg, 1/4 cup of cola, crackers, 2 tablespoons of French

dressing, and Parmesan cheese. Crumble in the ground beef, and mix well. Form into 6 balls, and pat into 3/4 inch patties. Pour the remaining cola and dressing into a small bowl, and mix well.

3. Grill burgers for about 3 minutes per side. Brush with the dressing and cola, then grill for 8 to 10 more minutes, basting occasionally.

192

Creamed Chipped Beef on Toast

Servings: 4


Ingredients: 2 tablespoons butter 2 tablespoons all-purpose flour 1 1/2 cups warm milk 1 (8 ounce) jar dried beef Directions: In a medium saucepan over low heat, melt butter. Whisk in flour all at once to form a roux. Whisk in milk, a little at a time, increase heat to medium-high, and cook, stirring, until thickened. Bring to a boil, stir in beef and cayenne, heat through and serve over toast.

193

Delicious Grilled Hamburgers

Servings: 3


Ingredients: 1 pound lean ground beef 1 tablespoon Worcestershire sauce 1 tablespoon liquid smoke flavoring 1 teaspoon garlic powder 1 tablespoon olive oil seasoned salt to taste Directions: 1. Preheat a grill for high heat. 2. In a medium bowl, lightly mix together the ground beef, Worcestershire sauce, liquid smoke

and garlic powder. Form into 3 patties, handling the meat minimally. Brush both sides of each patty with some oil, and season with seasoned salt.

3. Place the patties on the grill grate, and cook for about 5 minutes per side, until well done.

194

Filet Mignon with Bacon Cream Sauce

Servings: 4


Ingredients: 4 (4 ounce) filet mignon (beef tenderloin) 1 teaspoon olive oil 3 slices bacon, chopped 1 tablespoon butter 4 shallots, diced 1/4 cup half-and-half cream salt and pepper to taste Directions: 1. Preheat an outdoor grill for medium-high heat, and lightly oil the grate. 2. Brush the filets with olive oil, and cook on the preheated grill to desired doneness (about 4

minutes per side for medium rare). An instant-read thermometer inserted into the center should read 130 degrees F (54 degrees C). Set the steaks aside on a platter tented with aluminum foil to rest.

3. While the steaks are resting, prepare the sauce: cook and stir the chopped bacon in a small saucepan over medium heat until the bacon pieces are crisp, 3 to 5 minutes. Stir in the butter and shallots, and cook and stir until the shallots are soft and translucent, about 5 minutes more.

4. Stir in the half-and-half, bring the mixture to a simmer over medium-low heat, and cook, stirring occasionally, until the sauce is slightly thickened, about 8 minutes. Season to taste with salt and pepper, and serve over the steaks.

195

Filet Mignon with Rich Balsamic Glaze

Servings: 2


Ingredients: 2 (4 ounce) filet mignon steaks 1/2 teaspoon freshly ground black pepper to taste salt to taste 1/4 cup balsamic vinegar 1/4 cup dry red wine Directions: 1. Sprinkle freshly ground pepper over both sides of each steak, and sprinkle with salt to taste. 2. Heat a nonstick skillet over medium-high heat. Place steaks in hot pan, and cook for 1

minute on each side, or until browned. Reduce heat to medium-low, and add balsamic vinegar and red wine. Cover, and cook for 4 minutes on each side, basting with sauce when you turn the meat over.

3. Remove steaks to two warmed plates, spoon one tablespoon of glaze over each, and serve immediately.

196

Gyros Burgers

Servings: 4


Ingredients: 1/2 pound lean ground beef 1/2 pound lean ground lamb 1/2 onion, grated 2 cloves garlic, pressed 1 slice bread, toasted and crumbled 1/2 teaspoon dried savory 1/2 teaspoon ground allspice 1/2 teaspoon ground coriander 1/2 teaspoon salt 1/2 teaspoon ground black pepper 1 dash ground cumin Directions: 1. Preheat an outdoor grill for medium-high heat, and lightly oil grate. 2. In large bowl, combine ground beef, ground lamb, onion, garlic and bread crumbs. Season

with savory, allspice, coriander, salt, pepper and cumin. Knead until mixture is stiff. Shape into 4 very thin patties (1/8 inch to 1/4 inch thick).

3. Cook patties for 5 to 7 minutes on each side, or until cooked through.

197

Jeff's Sloppy Joes

Servings: 8


Ingredients: 2 tablespoons olive oil 1 cup chopped onion 2 cloves garlic, minced 1/2 cup chopped green bell pepper 1 stalk celery, chopped 1/2 teaspoon dried oregano 1 pound ground beef 1/2 pound Italian sausage 1 (12 fluid ounce) can or bottle chili sauce 2 tablespoons red wine vinegar 1 tablespoon Worcestershire sauce 2 teaspoons brown sugar salt and pepper to taste Directions: 1. Heat the oil in a large skillet over medium heat. Add the onion, garlic, green bell pepper,

celery and oregano. Saute for 5 minutes, or until onion is tender. Transfer this mixture to a plate and reserve for later.

2. In the same skillet over medium high heat, combine the ground beef and sausage and saute for 10 minutes, or until well browned. Add reserved onion mixture, chili sauce, vinegar, Worcestershire sauce and brown sugar and mix well. Season with salt and pepper to taste.

198

Juicy Steak

Servings: 2


Ingredients: 1 tablespoon butter 1 (1/2 pound) frozen Delmonico (rib-eye) steak 1 tablespoon Worcestershire sauce, or to taste 1 teaspoon meat tenderizer 1 clove garlic, minced salt and black pepper to taste Directions: 1. Preheat your oven's broiler. Spread half of the butter on top of the frozen steak. Pour

Worcestershire sauce over, and sprinkle liberally with meat tenderizer, garlic, salt and pepper.

2. Place steak on a roasting pan. Broil for 6 to 8 minutes, remove steak from the oven, and flip over. Spread butter and season just like the other side. Return to the broiler, and continue cooking for 6 to 8 minutes, or to desired doneness.

199

Minute Steaks with Barbeque Butter Sauce

Servings: 2


Ingredients: 2 (5 ounce) boneless sirloin steaks salt and freshly ground black pepper to taste 1/2 cup beef broth 1 1/2 tablespoons barbeque sauce 1 dash hot pepper sauce freshly ground black pepper 1 teaspoon cold butter, or more to taste 1 tablespoon vegetable oil Directions: 1. Place each steak between two sheets of heavy plastic (or inside a resealable freezer bag) on

a solid, level surface. Firmly pound each steak with the smooth side of a meat mallet to a thickness of 1/4-inch. Remove steaks from plastic.

2. Generously season each steak with salt and ground black pepper. Set aside. 3. Combine beef broth, barbeque sauce, hot sauce, and black pepper in a bowl. Add chilled

butter to broth mixture but do not stir. 4. Heat oil in a large skillet over high heat until it just begins to smoke, about 1 minute. Place

each steak in the pan; sear for 45 to 60 seconds on each side. Remove steaks from skillet and set them aside to rest.

5. Pour the broth mixture into the skillet and bring to a boil while scraping the browned bits of food off of the bottom of the pan with a wooden spoon. Stir occasionally until butter is melted and incorporated, about 2 minutes.

6. Spoon broth and butter mixture over steak and serve.

200

Sirloin Steak with Garlic Butter

Servings: 8


Ingredients: 1/2 cup butter 2 teaspoons garlic powder 4 cloves garlic, minced 4 pounds beef top sirloin steaks salt and pepper to taste Directions: 1. Preheat an outdoor grill for high heat. 2. In a small saucepan, melt butter over medium-low heat with garlic powder and minced

garlic. Set aside. 3. Sprinkle both sides of each steak with salt and pepper. 4. Grill steaks 4 to 5 minutes per side, or to desired doneness. When done, transfer to warmed

plates. Brush tops liberally with garlic butter, and allow to rest for 2 to 3 minutes before serving.

201

The Best Meatballs You'll Ever Have

Servings: 4


Ingredients: 1 pound lean ground beef 3/4 cup crushed seasoned croutons 1/4 cup chopped sweet onion 1 egg, lightly beaten 2 cloves garlic, chopped 3 tablespoons Worcestershire sauce 1 tablespoon prepared yellow mustard 1 teaspoon red pepper flakes 1 teaspoon Cajun seasoning 1 teaspoon extra virgin olive oil 1 tablespoon butter Directions: 1. In a large bowl, mix the ground beef, croutons, sweet onion, egg, garlic, Worcestershire

sauce, mustard, red pepper flakes, and Cajun seasoning. Form the mixture by hand into meatballs.

2. Heat the olive oil and melt the butter in a skillet over medium heat. Place the meatballs in the skillet, and cook, turning constantly, 20 minutes, or to desired doneness.

202

Thit Bo Xao Dau

Servings: 4


Ingredients: 1 clove garlic, minced 1/4 teaspoon ground black pepper 1 teaspoon cornstarch 1 teaspoon vegetable oil 1 pound sirloin tips, thinly sliced 3 tablespoons vegetable oil 1/2 onion, thinly sliced 2 cups fresh green beans, washed and trimmed 1/4 cup chicken broth 1 teaspoon soy sauce Directions: 1. In a large mixing bowl, combine garlic, black pepper, cornstarch, and 1 teaspoon vegetable

oil. Add beef, and mix well. 2. In a large wok, heat 2 tablespoons oil over high heat for one minute. Add meat; cook and

stir for about 2 minutes, or until beef begins to brown. Transfer beef to a large bowl, and set aside.

3. Heat remaining 1 tablespoon oil in wok. Add onion; cook and stir until tender. Mix in green beans, and add broth. Cover, and reduce heat to medium. Simmer for 4 to 5 minutes, or until beans are tender crisp. Stir in soy sauce and beef. Cook, stirring constantly, for 1 or 2 minutes, or until heated through.

203

The Perfect Basic Burger

Servings: 4


Ingredients: 1 egg 1/2 teaspoon salt 1/2 teaspoon ground black pepper 1 pound ground beef 1/2 cup fine dry bread crumbs Directions: 1. Preheat an outdoor grill for high heat and lightly oil grate. 2. In a medium bowl, whisk together egg, salt and pepper. Place ground beef and bread

crumbs into the mixture. With hands or a fork, mix until well blended. Form into 4 patties approximately 3/4 inch thick.

3. Place patties on the prepared grill. Cover and cook 6 to 8 minutes per side, or to desired doneness.

204

Pork Recipes

205

Amazing Pork Chops in Cream Sauce

Servings: 8


Ingredients: 3 tablespoons butter 8 boneless pork chops salt, to taste ground black pepper, to taste 3/4 cup white wine 3/4 cup heavy cream 1 (8 ounce) package sliced fresh mushrooms Directions: 1. Melt butter in a large skillet over medium heat. Season pork chops with salt and pepper,

and arrange in a single layer in pan. Pan-fry for 2 minutes on each side to brown. Pour in wine, and continue cooking for 6 minutes. Remove chops from pan.

2. Pour cream into the skillet, and then add mushrooms. Increase heat to high; cook for 5 minutes, stirring frequently, until sauce reduces and thickens. Return chops to pan to warm before serving.

206

Aimee's Quick Chicken

Servings: 4


Ingredients: 4 skinless, boneless chicken breast halves 4 ounces Dijon mustard 1/4 cup teriyaki sauce 1/4 cup bacon bits 1/2 cup grated Parmesan cheese Directions: 1. Preheat oven to 400 degrees F (200 degrees C). 2. Place chicken in a 9x13 inch baking dish. Slather mustard evenly over chicken, then pour

teriyaki sauce evenly over all. Sprinkle with bacon bits, then cover with cheese. 3. Bake at 400 degrees F (200 degrees C) for 30 minutes.

207

Blue Cheese, Bacon and Chive Stuffed Pork Chops

Servings: 2


Ingredients: 2 boneless pork loin chops, butterflied 4 ounces crumbled blue cheese 2 slices bacon - cooked and crumbled 2 tablespoons chopped fresh chives garlic salt to taste ground black pepper to taste chopped fresh parsley for garnish Directions: 1. Preheat the oven to 325 degrees F (165 degrees C). Grease a shallow baking dish. 2. In a small bowl, mix together the blue cheese, bacon and chives. Divide into halves, and

pack each half into a loose ball. Place each one into a pocket of a butterflied pork chop, close, and secure with toothpicks. Season each chop with garlic salt and pepper. Keep in mind that the blue cheese will be salty. Place in the prepared baking dish.

3. Bake for 20 minutes in the preheated oven, or it may take longer if your chops are thicker. Cook until the stuffing is hot, and chops are to your desired degree of doneness. Garnish with fresh parsley and serve.

208

Breakfast Sausage

Servings: 6


Ingredients: 2 teaspoons dried sage 2 teaspoons salt 1 teaspoon ground black pepper 1/4 teaspoon dried marjoram 1 tablespoon brown sugar 1/8 teaspoon crushed red pepper flakes 1 pinch ground cloves 2 pounds ground pork Directions: 1. In a small, bowl, combine the sage, salt, ground black pepper, marjoram, brown sugar,

crushed red pepper and cloves. Mix well. 2. Place the pork in a large bowl and add the mixed spices to it. Mix well with your hands and

form into patties. 3. Saute the patties in a large skillet over medium high heat for 5 minutes per side, or until

internal pork temperature reaches 160 degrees F (73 degrees C).

209

Dad's Excellent Scallops

Servings: 8


Ingredients: 2 pounds shelled, large sea scallops 1/2 pound prosciutto, thinly sliced 1/2 cup butter, melted toothpicks, soaked in water Directions: 1. Preheat grill for medium-high heat. 2. Wrap each scallop with a thin slice of prosciutto, and secure with a toothpick. 3. Lightly oil grill grate. Arrange scallops on the grill, and baste with butter. Cook for 5 minutes,

turn, and baste with butter. Cook for another 8 minutes, or until opaque.

210

Fiery Pork Skewers

Servings: 4


Ingredients: 2 tablespoons teriyaki sauce 1 tablespoon red wine vinegar 1 tablespoon vegetable oil 1 teaspoon brown sugar 1/2 teaspoon red pepper flakes 3/4 pound pork tenderloin, cut into 1 inch cubes Directions: 1. In a medium bowl, mix teriyaki sauce, red wine vinegar, vegetable oil, brown sugar and red

pepper flakes. Place pork tenderloin cubes in the mixture. Toss to coat. 2. Preheat an outdoor grill for high heat and lightly oil grate. 3. Place pork on skewers. Cook on the prepared grill, turning and brushing with the teriyaki

sauce mixture frequently. Cook 10 to 12 minutes, or to desired doneness.

211

Garlic Seasoned Baked Pork Chops

Servings: 4


Ingredients: 2 tablespoons butter, melted 1 egg, beaten 2 tablespoons milk 4 butterflied pork chops, trimmed 1 pinch garlic powder, or to taste 1 pinch seasoned salt (such as LAWRY'S(R)), or to taste Directions: 1. Preheat oven to 425 degrees F (220 degrees C). 2. Pour butter into a 9x13-inch baking dish, tilting to cover entire bottom of dish. 3. Whisk egg and milk together in a shallow bowl; dip pork chops into egg mixture. Transfer

pork chops to the baking dish. Sprinkle pork chops with garlic powder and seasoned salt. 4. Bake pork chops in the preheated oven for 10 minutes. Flip chops and season the other side

with garlic powder and seasoned salt. Cook until pork is no longer pink in the center, about 10 more minutes. An instant-read thermometer inserted into the center should read at least 145 degrees F (63 degrees C).

212

Italian Sausage, Peppers, and Onions

Servings: 6


Ingredients: 6 (4 ounce) links sweet Italian sausage 2 tablespoons butter 1 yellow onion, sliced 1/2 red onion, sliced 4 cloves garlic, minced 1 large red bell pepper, sliced 1 green bell pepper, sliced 1 teaspoon dried basil 1 teaspoon dried oregano 1/4 cup white wine Directions: 1. Place the sausage in a large skillet over medium heat, and brown on all sides. Remove from

skillet, and slice. 2. Melt butter in the skillet. Stir in the yellow onion, red onion, and garlic, and cook 2 to 3

minutes. Mix in red bell pepper and green bell pepper. Season with basil, and oregano. Stir in white wine. Continue to cook and stir until peppers and onions are tender.

3. Return sausage slices to skillet with the vegetables. Reduce heat to low, cover, and simmer 15 minutes, or until sausage is heated through.

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Italian Style Sausage

Servings: 6


Ingredients: 1 teaspoon ground black pepper 1 teaspoon dried parsley 1 teaspoon Italian-style seasoning 1/2 teaspoon garlic powder 1/8 teaspoon crushed red pepper flakes 3/4 teaspoon crushed anise seeds 1/2 teaspoon paprika 1/2 teaspoon dried minced onion 2 teaspoons salt 2 pounds ground pork Directions: 1. In a small bowl, combine the ground black pepper, parsley, Italian-style seasoning, garlic

powder, crushed red pepper flakes, anise, paprika, minced onion flakes and salt; mix well. 2. Place pork in a separate large bowl and add the spice mix to it. Mix this thoroughly with

your hands. 3. In a large skillet over medium high heat, saute the seasoned pork for 10 minutes, or until

well browned and crumbly.

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Mini Ham And Cheese Rolls

Servings: 24


Ingredients: 2 tablespoons dried minced onion 1 tablespoon prepared mustard 2 tablespoons poppy seeds 1/2 cup margarine, melted 24 dinner rolls 1/2 pound chopped ham 1/2 pound thinly sliced Swiss cheese Directions: 1. Preheat oven to 325 degrees F (165 degrees C). 2. In a small mixing bowl, combine onion flakes, mustard, poppy seeds and margarine. 3. Split each dinner roll. Make a sandwich of the ham and cheese and the dinner rolls. Arrange

the sandwiches on a baking sheet. Drizzle the poppy seed mixture over the sandwiches. 4. Bake for 20 minutes, or until cheese has melted. Serve these sandwiches warm.

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Pork Chop and Feta Skillet

Servings: 4


Ingredients: 1 teaspoon crushed dried rosemary 1 teaspoon dried basil 1 teaspoon minced garlic 1 pinch black pepper 2 tablespoons olive oil 4 pork chops 1 cup fresh lemon juice 1/2 cup crumbled feta cheese with basil and sun-dried tomatoes Directions: 1. In a small bowl, stir together rosemary, basil, garlic, and pepper. 2. Heat olive oil in a large skillet over medium heat. Dip pork chops in lemon juice, and sprinkle

both sides with herb mixture. Place pork chops in skillet, and sear both sides, about 7 minutes per side. Reduce heat to low. Sprinkle feta on top of chops; cover skillet, and cook until cheese begins to melt, about 5 minutes.

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Pork Chops Stuffed with Smoked Gouda and Bacon

Servings: 2


Ingredients: 2 ounces smoked Gouda cheese, shredded 4 slices bacon, cooked and crumbled 1/4 cup chopped fresh parsley 1/8 teaspoon ground black pepper 2 (2 1/4 inch thick) center-cut, bone-in pork chops 1 teaspoon olive oil 1/4 teaspoon salt ground black pepper Directions: 1. Preheat an outdoor grill for medium heat. 2. In a small bowl, combine the cheese, bacon, parsley, and 1/8 teaspoon black pepper. 3. Lay the chop flat on cutting board, and with a sharp knife held parallel to the board, cut a

pocket into the pork, going all the way to the bone, but leaving the sides intact. Stuff cheese mixture into pocket, and close with a wooden toothpick. Brush meat with oil, and season with salt and more black pepper.

4. Lightly oil the grill grate. Grill over medium heat for 5 to 8 minutes on each side, or until pork is done. Careful not to overcook!

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Pork Chops with Blue Cheese Gravy

Servings: 4


Ingredients: 2 tablespoons butter 4 thick cut pork chops 1/2 teaspoon ground black pepper, or to taste 1/2 teaspoon garlic powder, or to taste 1 cup whipping cream 2 ounces blue cheese, crumbled Directions: 1. Melt butter in a large skillet, over medium heat. Season the pork chops with black pepper

and garlic powder. Fry the chops in butter until no longer pink and the juices run clear, about 20 to 25 minutes. Turn occasionally to brown evenly.

2. Remove chops to a plate and keep warm. Stir the whipping cream into the skillet, loosening any bits of meat stuck to the bottom. Stir in blue cheese. Cook, stirring constantly until sauce thickens, about 5 minutes. Pour sauce over warm pork chops.

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Stir-Fry Pork with Ginger

Servings: 2


Ingredients: 2 tablespoons vegetable oil 1/2 inch piece fresh ginger root, thinly sliced 1/4 pound thinly sliced lean pork 1 teaspoon soy sauce 1/2 teaspoon dark soy sauce 1/2 teaspoon salt 1/3 teaspoon sugar 1 teaspoon sesame oil 1 green onion, chopped 1 tablespoon Chinese rice wine Directions: 1. Heat oil in a large skillet or wok over medium-high heat. Fry ginger in hot oil until fragrant,

then add pork, soy sauce, dark soy sauce, salt, and sugar. Cook, stirring occasionally, for 10 minutes.

2. Stir in the sesame oil, green onion, and rice wine. Simmer until the pork is tender.

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Tomato Bacon Squares

Servings: 24


Ingredients: 6 slices bacon 1/3 cup chopped green bell pepper 1/3 cup chopped onion 4 roma (plum) tomatoes, seeded and chopped 1 teaspoon dried basil 2 tablespoons mayonnaise 1 clove crushed garlic 1 refrigerated pizza crust dough 3/4 cup shredded Swiss cheese Directions: 1. Preheat oven 375 degrees F (190 degrees C). 2. Place bacon in a large skillet over medium heat. Fry bacon until crisp. Drain on paper towels. 3. Crumble bacon into a medium-size mixing bowl. Mix in bell pepper, tomatoes, and basil. In

a separate small bowl, combine mayonnaise and garlic. 4. Roll pizza crust into a 12x15 inch rectangular baking sheet. Spread the mayonnaise mixture

evenly over the crust. Sprinkle the bacon mixture over the mayonnaise, and top the entire pizza with cheese.

5. Bake 18 to 20 minutes or until the top is bubbly and the crust is golden brown. Cool and cut the pizza into 24 squares.

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Vegetarian Recipes

221

Avocado Salsa

Servings: 8


Ingredients: 4 avocados depending on size 1 lemon 1 fresh chilli diced finely 1 red onion diced finely 2 tomatoes diced finely Directions: 1. Skin and dice the avocados. 2. Place in a mixing bowl with the finely diced red onion, diced tomato, juice of 1 lemon and as

much fresh red chilli as you like. 3. Mix gently so the chunks of avocado remain.

222

Baby Spinach Omelet

Servings: 1


Ingredients: 2 eggs 1 cup torn baby spinach leaves 1 1/2 tablespoons grated Parmesan cheese 1/4 teaspoon onion powder 1/8 teaspoon ground nutmeg salt and pepper to taste Directions: 1. In a bowl, beat the eggs, and stir in the baby spinach and Parmesan cheese. Season with

onion powder, nutmeg, salt, and pepper. 2. In a small skillet coated with cooking spray over medium heat, cook the egg mixture about 3

minutes, until partially set. Flip with a spatula, and continue cooking 2 to 3 minutes. Reduce heat to low, and continue cooking 2 to 3 minutes, or to desired doneness.

223

Cauliflower Tortillas

Servings: 6


Ingredients: Cauliflower Tortillas / Wraps 1 1/2 lb Cauliflower (florets only - about one large head) 3 large Eggs 3/4 cup Mozzarella cheese (shredded) 1/2 tsp Sea salt 1/2 tsp Xanthan gum Spicy Low Carb Quesadilla Sauce 6 tbsp Mayonnaise 2 tbsp Jalapenos in water (from a jar, minced, with liquid included - equivalent to 2-3 slices + liquid) 3/4 tsp Paprika 1/2 tsp Garlic powder Cayenne pepper (to taste) Cheese Filling 1 1/2 cup Cheddar cheese (shredded) Directions: Cauliflower Tortillas / Wraps 1. Preheat the oven to 400 degrees F. Line two baking sheets with parchment paper. 2. Pulse the cauliflower florets in a food processor until they are the consistency of rice. (Use

the grate attachment if you have one.) 3. Transfer to a large bowl and microwave on high for 8-10 minutes (or steam using your

favorite method), until cooked. Cool until the cauliflower is cool enough to handle. Transfer to a cheese cloth or towel and squeeze tightly to get rid of as much extra liquid as possible. It should be dense and clumpy.

4. Switch the food processor to the S blade and place the cauliflower back in. Add the eggs, mozzarella and salt. Process until smooth.

5. Sprinkle the xanthan gum on top (do not dump it in one clump). Process until smooth. 6. Drop the cauliflower mixture into six areas on the lined baking sheets. Use a spatula or the

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back of a spoon to spread into thin circles. Bake for 8-10 minutes, until the edges are dry and the bottom is golden. (If both baking sheets don't fit in the oven side by side, do one at a time.) Carefully flip over, then bake for 4-6 more minutes. Cool for 10 minutes before moving.

Low Carb Quesadillas 1. To make the sauce, whisk all ingredients in a small container. Cover and refrigerate to allow

the flavors to develop (you can do this overnight if you have time). 2. Spread a tablespoon of the sauce over each cauliflower tortilla. Sprinkle 1/4 cup of

shredded cheddar cheese on top. Fold in half. 3. Heat an oiled pan over medium heat. Place two folded quesadillas in the pan. Fry for a

couple of minutes, until browned, then flip and repeat on the other side. Repeat with the remaining quesadillas.

225

Courgette Mint and Feta Fritters

Servings: 5


Ingredients: 5 courgettes/zucchini grated/shredded 50 g feta cut into cubes 1 handful fresh mint roughly chopped 2 eggs coconut oil or butter for frying Directions: 1. Grate the courgette/zucchini and squeeze out all the excess water. 2. Add the mint, feta and eggs and stir through. 3. Heat a frying pan and add fry small batches in coconut oil or butter until golden.

226

Creamy Keto Cauliflower Risotto

Servings: 4


Ingredients: 1/4 cup ghee 1/2 onion, finely chopped 1 clove garlic, minced 1 head cauliflower, grated 1 cup sliced fresh mushrooms 1/2 cup heavy whipping cream 1 cup grated Parmesan cheese 1/2 teaspoon salt 1/4 teaspoon ground black pepper 1/4 teaspoon ground nutmeg Directions: 1. Melt ghee in a skillet over medium heat. Add onion and garlic; cook until tender, about 3

minutes. Stir in grated cauliflower; cook for 3 minutes more. Add mushrooms and cook until tender, about 3 minutes.

2. Stir heavy cream, Parmesan cheese, salt, pepper, and nutmeg into the skillet; cook over medium heat until creamy, 5 to 7 minutes.

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Egg Fast Fettuccini Alfredo

Servings: 1


Ingredients: For the pasta: 2 eggs 1 oz cream cheese pinch of salt pinch of garlic powder 1/8 tsp black pepper For the sauce: 1 oz Mascarpone cheese 1 Tbsp grated parmesan cheese 1 Tbsp butter Directions: For the pasta: 1. Blend the eggs, cream cheese, salt, garlic powder, and pepper in a magic bullet or blender.

Pour into a butter-greased 8 x 8 pan. Bake at 325 for 8 minutes or until just set. Remove and let cool for about 5 minutes. Using a spatula, gently release the sheet of “pasta” from the pan. Roll it up and slice with a sharp knife into 1/8 inch thick slices. Gently unroll and set aside.

For the sauce: 2. Combine the mascarpone, parmesan cheese, and butter in a small bowl. Microwave on high

for 30 seconds. Whisk. Microwave on high another 30 seconds. Whisk again until smooth (this may take a minute because the sauce will have separated – keep whisking and it will come back together!) Add the pasta to the hot sauce and toss gently. Serve immediately with more freshly ground black pepper if desired.

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Eggplant Parmesan Bites

Servings: 10


Ingredients: 1 eggplant/aubergine sliced salt/pepper to taste 1 egg lightly beaten Herb and cheese crust 25 g almond meal/flour 1 tbsp dried herbs of choice I used rosemary and thyme 50 g grated/shredded cheese 25 g grated/shredded parmesan Directions: 1. Place the sliced eggplants on an oiled baking tray, sprinkle each slice with salt and pepper. 2. Grill (medium) or bake 180C/350F until browned. 3. While the eggplants are baking, mix all the herb and cheese crust ingredients in a small

bowl. 4. Remove from the oven and turn each slice over and sprinkle with more salt and pepper. 5. Grill until just turning browned and cooked. I like my eggplant to be slightly firm as they can

easily turn incredibly soft if cooked for too long and more difficult to hold. 6. Remove from the oven. 7. Brush the top of each eggplant slice with the beaten egg. 8. Sprinkle with the herb and cheese crust then place back in the oven/grill until the cheese is

just melted and beginning to brown. 9. Serve with sour cream, salted yoghurt or garlic mayonnaise as a side sauce.

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Egg Salad

Servings: 4


Ingredients: 6 hard boiled eggs 125 ml full fat mayonnaise 1 tsp curry powder to taste Directions: 1. To make the boiled eggs, place the eggs in a saucepan and cover with COLD water. 2. Turn the heat on and once the water begins to boil, let them boil for 7 minutes. 3. Drain and cover with cold water to stop them from cooking further. 4. Once cool, peel and chop the eggs into small pieces. 5. Mix the eggs, mayonnaise and curry powder. 6. Serve with chopped fresh parsley.

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Egyptian Feta Cheese Omelet Roll

Servings: 2


Ingredients: 4 eggs, beaten 1/2 teaspoon black pepper 3 tablespoons crumbled feta cheese 1 teaspoon milk 1 tablespoon vegetable oil Directions: 1. In a small bowl, beat eggs and pepper together. In another small bowl, combine crumbled

cheese with milk. 2. Heat oil in a large non-stick skillet over medium-high heat. Pour in eggs, and tilt pan until

bottom is evenly covered. When edges appear cooked, place feta mixture in a line in the center of eggs. Using a spatula, fold eggs over top and bottom of cheese, then fold sides over.

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FatHead Crackers

Servings: 2


Ingredients: 170 g shredded/grated cheese mozzarella is the best or Edam/mild cheese 85 g almond meal/flour 2 tbsp cream cheese 1 egg salt to taste to taste ½ tsp flavourings of choice optional Directions: 1. Mix the shredded/grated cheese and almond flour/meal in a microwaveable bowl. Add the

cream cheese. Microwave on HIGH for 1 minute. 2. Stir then microwave on HIGH for another 30 seconds. 3. Add the egg, salt, and flavourings, mix gently. 4. Place in between 2 baking sheets and roll thinly. Remove the top baking sheet. If the

mixture hardens and becomes difficult to work with, pop it back in the microwave for 10-20 seconds to soften again but not too long or you will cook the egg.

5. Cut the dough into small bite size pieces. Place each one on a lined baking tray as shown. 6. Bake at 220C/425F for 5 minutes on each side, or until browned on both side and crisp. 7. Cool on a wire rack and keep in an airtight container in the fridge. IF the weather is cool,

you may store the container on your pantry for up to 3 days.

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Feta Eggs

Servings: 4


Ingredients: 1 tablespoon butter 1/4 cup chopped onion 4 eggs, beaten 1/4 cup chopped tomatoes 2 tablespoons crumbled feta cheese salt and pepper to taste Directions: Melt butter in a skillet over medium heat. Saute onions until translucent. Pour in eggs. Cook, stirring occasionally to scramble. When eggs appear almost done, stir in chopped tomatoes and feta cheese, and season with salt and pepper. Cook until cheese is melted.

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Green Fathead Pizza

Servings: 6


Ingredients: FatHead Pizza Base 170 g pre shredded/grated cheese mozzarella is the best or Edam/mild cheese 85 g almond meal/flour 2 tbsp cream cheese 1 egg salt to taste ½ tsp dried rosemary/ garlic or other flavourings optional Green FatHead Toppings 1 zucchini/ courgette finely sliced handful fresh mint finely sliced 1/2 spring onion finely sliced feta crumbled Directions: 1. Mix the shredded/grated cheese and almond flour/meal in a microwaveable bowl. Add the

cream cheese. Microwave on HIGH for 1 minute. 2. Stir then microwave on HIGH for another 30 seconds. 3. Add the egg, salt, rosemary and any other flavourings, mix gently. 4. Place in between 2 pieces of baking parchment/paper and roll into a circular pizza shape.

Remove the top piece of baking paper/parchment. If the mixture hardens and becomes difficult to work with, pop it back in the microwave for 10-20 seconds to soften again but not too long or you will cook the egg.

5. Make fork holes all over the pizza base to ensure it cooks evenly. 6. Slide the baking paper/parchment with the pizza base, on a baking tray (cookie tray) or

pizza stone, and bake at 220C/425F for 12-15 minutes, or until brown. 7. To make the base really crispy and sturdy, flip the pizza base over (onto baking

paper/parchment) once the top has browned. 8. Once cooked, remove from the oven and add all the toppings. Sprinkle the spring onion and

mint then top with very very thin slices of zucchini/courgettes and finally crumbled feta. 9. Bake again at 220C/425F for 5 minutes.

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Greek Scrambled Eggs

Servings: 2


Ingredients: 1 tablespoon butter 3 eggs 1 teaspoon water 1/2 cup crumbled feta cheese salt and pepper to taste Directions: Heat butter in a skillet over medium-high heat. Beat eggs and water together, then pour into pan. Add feta cheese, and cook, stirring occasionally to scramble. Season with salt and pepper.

235

Grilled Portobello Mushrooms

Servings: 4


Ingredients: 1/2 cup finely chopped red bell pepper 1 clove garlic, minced 1/4 cup olive oil 1/4 teaspoon onion powder 1 teaspoon salt 1/2 teaspoon ground black pepper 4 portobello mushroom caps Directions: 1. Preheat grill for medium heat. 2. In a large bowl, mix the red bell pepper, garlic, oil, onion powder, salt, and ground black

pepper. Spread mixture over gill side of the mushroom caps. 3. Lightly oil the grill grate. Place mushrooms over indirect heat, cover, and cook for 15 to 20

minutes.

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Italian Cucumber Sandwiches

Servings: 15


Ingredients: 1 cup mayonnaise 1 (.7 ounce) package dry Italian-style salad dressing mix 1 (1 pound) loaf cocktail rye bread 1 cucumber, peeled and thinly sliced Directions: 1. In a medium bowl, thoroughly mix mayonnaise and dry Italian-style salad dressing mix. 2. Arrange the cocktail rye bread slices in a single layer on a serving platter. 3. Place mayonnaise mixture in a pastry bag and squeeze an approximately 1 inch dollop of

the mixture onto each cocktail rye bread slice. 4. Top each cocktail rye bread slice with a cucumber slice.

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Lime-ginger Chicken Tenders

Servings: 4


Ingredients: 4 portobello mushroom caps 1/4 cup balsamic vinegar 2 tablespoons olive oil 1 teaspoon dried basil 1 teaspoon dried oregano 1 tablespoon minced garlic salt and pepper to taste 4 (1 ounce) slices provolone cheese Directions: 1. Place the mushroom caps, smooth side up, in a shallow dish. In a small bowl, whisk together

vinegar, oil, basil, oregano, garlic, salt, and pepper. Pour over the mushrooms. Let stand at room temperature for 15 minutes or so, turning twice.

2. Preheat grill for medium-high heat. 3. Brush grate with oil. Place mushrooms on the grill, reserving marinade for basting. Grill for 5

to 8 minutes on each side, or until tender. Brush with marinade frequently. Top with cheese during the last 2 minutes of grilling.

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Quick and Easy Pimento Cheese

Servings: 1


Ingredients: 2 cups shredded sharp Cheddar cheese 2 cups shredded Colby cheese 2 (4 ounce) jars diced pimento peppers, drained 1/2 (16 ounce) jar creamy salad dressing (e.g. Miracle Whip) salt and pepper to taste Directions: In a medium bowl combine Cheddar cheese, Colby cheese, pimentos, creamy salad dressing, salt and pepper. Add more or less creamy salad dressing to achieve desired texture. Mix well.

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Mamma Rita's Eggs and Tomato Sauce

Servings: 4


Ingredients: 2 tablespoons extra virgin olive oil 4 ripe tomatoes, chopped 4 eggs salt and pepper to taste Directions: 1. In skillet or frying pan, warm oil over medium heat. Add tomatoes to skillet and cook until

juices begin to evaporate, about 3 to 5 minutes. 2. Break eggs into skillet and cook to desired firmness without breaking yolks. Season to taste

with salt and pepper.

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Manicotti Pancakes

Servings: 12


Ingredients: 3 eggs 1 cup milk 1 cup all-purpose flour Directions: Beat eggs and milk together in large bowl. Beat in flour until batter is smooth. Lightly coat an 8 inch skillet or crepe pan on medium-high heat with cooking spray. Make one pancake at a time by dropping a large spoonful of batter onto pan and tilting to cover the whole surface of the pan evenly. Cook until golden, turning once, about 2 minutes per pancake.

241

Mock Meatballs

Servings: 8


Ingredients: 1 cup chopped pecans 1 cup crushed saltine crackers 1/2 cup shredded Cheddar cheese 1/4 teaspoon garlic powder 1/2 teaspoon onion powder 1/4 teaspoon dried parsley 1/2 cup egg substitute Directions: 1. Preheat oven to 325 degrees F (165 degrees C). 2. In a mixing bowl combine pecans, cracker crumbs, cheese, garlic powder, onion powder,

parsley and eggs. Mix until all ingredients are combined. 3. Shape batter into walnut-size balls. Bake for 9 to 12 minutes, or until browned.

242

Pesto Pizza

Servings: 24


Ingredients: 1 ready made pizza crust 1/2 cup pesto 1 cup ricotta cheese 1/4 cup grated Romano cheese 2 tomatoes, sliced 1/4 cup grated Parmesan cheese Directions: 1. Preheat oven to 450 degrees F (230 degrees C). 2. In a small bowl, combine Ricotta and Parmesan. 3. Spread pesto over the ready-to-cook pizza crust. Spread the ricotta and Parmesan over the

pesto, and layer the tomatoes over the cheese. Sprinkle with Parmesan to taste. 4. Bake for 12 to 15 minutes.

243

Scrambled Tofu

Servings: 4


Ingredients: 1 tablespoon olive oil 1 bunch green onions, chopped 1 (14.5 ounce) can peeled and diced tomatoes with juice 1 (12 ounce) package firm silken tofu, drained and mashed ground turmeric to taste salt and pepper to taste 1/2 cup shredded Cheddar cheese (optional) Directions: Heat olive oil in a medium skillet over medium heat, and saute green onions until tender. Stir in tomatoes with juice and mashed tofu. Season with salt, pepper, and turmeric. Reduce heat, and simmer until heated through. Sprinkle with Cheddar cheese to serve.

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Spiralized Zucchini Asian Salad

Servings: 10


Ingredients: 1 medium zucchini thinly spiralized 1 pound shredded cabbage 1 cup sunflower seeds shelled 1 cup sliced almonds 3/4 cup avocado oil 1/3 cup white vinegar cider vinegar, or rice vinegar 1 teaspoon SweetLeaf stevia drops Directions: 1. Cut the spiralized zucchini into smaller pieces with kitchen shears or knife. Set aside. 2. In large bowl, combine cabbage, sunflower seeds, and almonds. 3. Stir in zucchini. 4. In small bowl, combine oil, vinegar, and stevia with fork or whisk. 5. Pour dressing over vegetables and stir in. 6. Chill for at least 2 hours before serving for best taste.

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Tofu Sandwich Spread

Servings: 4


Ingredients: 1 pound firm tofu 1 stalk celery, chopped 1 green onion, chopped 1/2 cup mayonnaise 2 tablespoons soy sauce 1 tablespoon lemon juice Directions: 1. Drain the block of tofu, and freeze overnight. Thaw, and cut into quarters. Squeeze out any

moisture by hand, then wrap in paper towels, and squeeze again. Crumble into a medium bowl.

2. Add celery and green onion to the tofu. Stir in mayonnaise, soy sauce and lemon juice until well blended.

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Veggie Poached Eggs

Servings: 4


Ingredients: 1 1/2 tablespoons olive oil 1 cup fresh asparagus, trimmed and coarsely chopped 1 cup carrots, julienned 1/4 cup spaghetti sauce 4 eggs salt and pepper to taste Directions: 1. In a large frying pan, heat the oil over medium high heat. Add the asparagus, carrots and

spaghetti sauce; cook on medium high heat until vegetables are soft. You may add a little water if necessary.

2. Push the vegetables to the side of the pan to create four spaces for the eggs. Crack eggs directly into the holes, being careful not to break the yolk. Cook until eggs are done, but the yolk is still soft. Season with salt and pepper to taste. Remove from heat and serve immediately.

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Vegetarian Sandwich Spread

Servings: 12


Ingredients: 1 (19 ounce) can vegetarian hot dog links 3/4 cup sweet pickle relish 1 onion, chopped 1/2 cup mayonnaise Directions: In a large bowl mash hot dog links using a potato masher or fork. Blend in relish, onion and mayonnaise.

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Yummy Veggie Omelet

Servings: 2


Ingredients: 2 tablespoons butter 1 small onion, chopped 1 green bell pepper, chopped 4 eggs 2 tablespoons milk 3/4 teaspoon salt 1/8 teaspoon freshly ground black pepper 2 ounces shredded Swiss cheese Directions: 1. Melt one tablespoon butter in a medium skillet over medium heat. Place onion and bell

pepper inside of the skillet. Cook for 4 to 5 minutes stirring occasionally until vegetables are just tender.

2. While the vegetables are cooking beat the eggs with the milk, 1/2 teaspoon salt and pepper. 3. Shred the cheese into a small bowl and set it aside. 4. Remove the vegetables from heat, transfer them to another bowl and sprinkle the

remaining 1/4 teaspoon salt over them. 5. Melt the remaining 1 tablespoon butter (in the skillet just used to cook the vegetables) over

medium heat. Coat the skillet with the butter. When the butter is bubbly add the egg mixture and cook the egg for 2 minutes or until the eggs begin to set on the bottom of the pan. Gently lift the edges of the omelet with a spatula to let the uncooked part of the eggs flow toward the edges and cook. Continue cooking for 2 to 3 minutes or until the center of the omelet starts to look dry.

6. Sprinkle the cheese over the omelet and spoon the vegetable mixture into the center of the omelet. Using a spatula gently fold one edge of the omelet over the vegetables. Let the omelet cook for another two minutes or until the cheese melts to your desired consistency. Slide the omelet out of the skillet and onto a plate. Cut in half and serve.

249

Zucchini and Eggs

Servings: 1


Ingredients: 2 teaspoons olive oil 1 small zucchini, sliced 1 egg, beaten salt and pepper to taste Directions: Heat a small skillet over medium heat. Pour in oil and saute zucchini until tender. Spread out zucchini in an even layer, and pour beaten egg evenly over top. Cook until egg is firm. Season with salt and pepper to taste.

250

Zucchini and Pecan Saute

Servings: 2


Ingredients: 3 tablespoons butter 1/3 cup chopped pecans 1 pound fresh zucchini, sliced 1 tablespoon grated Parmesan cheese Directions: 1. In a large skillet, melt 1 tablespoon butter over medium heat. Add pecans; cook and stir

until lightly browned, about 5 minutes. Remove pecans from skillet. 2. Add remaining 2 tablespoons butter to the skillet, and melt. Add zucchini, and saute until

soft. Toss with pecans and cheese. Serve.

251

Zucchini Oven Frittata

Servings: 5


Ingredients: 1 cup water 3 tablespoons olive oil 1/2 teaspoon salt 1/2 green bell pepper, seeded and chopped 3 zucchini, cut into 1/2-inch slices 2 cloves garlic, peeled 1 small onion, diced 6 fresh chopped mushrooms 1 tablespoon butter 5 eggs salt and pepper to taste 1 cup shredded mozzarella cheese 3 tablespoons Parmesan cheese Directions: 1. Preheat oven to 350 degrees F (175 degrees C). 2. In a large skillet or sauce pan, combine water, olive oil, salt, green pepper, zucchini and

garlic cloves. Simmer until zucchini is tender, about 5 to 7 minutes. 3. Drain off water and discard garlic. Stir in onion, mushrooms and butter. Cook until onion is

transparent. Add eggs and stir; season with salt and pepper. Cook over low heat until eggs are firm.

4. Sprinkle mozzarella cheese over eggs. Bake in preheated oven for 10 minutes. Remove from oven and sprinkle with Parmesan cheese. Place under broiler for 5 minutes. Let stand 5 minutes before cutting into wedges and serving.

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Appetizers

253

Artichoke Crescent Appetizers

Servings: 26


Ingredients: 1 tube (8 ounces) refrigerated crescent rolls 2 tablespoons grated Parmesan cheese 6 ounces cream cheese, softened 1/2 cup sour cream 1 large egg 1/2 teaspoon dill weed 1/4 teaspoon seasoned salt 1 can (14 ounces) water-packed artichoke hearts, rinsed, drained and chopped 1/3 cup thinly chopped green onions 1 jar (2 ounces) diced pimientos, drained Directions: 1. Unroll crescent dough and press onto the bottom and 1/2 in. up the sides of an ungreased

13x9-in. baking dish; seal seams and perforations. Sprinkle with Parmesan cheese. Bake at 375° for 8-10 minutes or until lightly browned.

2. Meanwhile, in a small bowl, beat the cream cheese, sour cream and egg until smooth. Stir in dill and seasoned salt. Spread over crust. Sprinkle with artichokes, green onions and pimientos.

3. Bake for 15-20 minutes or until edges are golden brown. Cut into squares.

254

Avocado Dip

Servings: 12


Ingredients: 2 medium ripe avocados, peeled and pitted 1 package (8 ounces) fat-free cream cheese 1/3 cup plain yogurt 1/3 cup picante sauce 1 tablespoon lime juice 1/2 teaspoon salt 1/4 teaspoon garlic powder Tortilla chips Directions: In a small bowl, mash avocados and cream cheese until smooth. Stir in the yogurt, picante sauce, lime juice, salt and garlic powder. Serve with chips. Refrigerate leftovers.

255

Avocado Salsa

Servings: 28


Ingredients: 1-2/3 cups (about 8-1/4 ounces) frozen corn, thawed 2 cans (2-1/4 ounces each) sliced ripe olives, drained 1 medium sweet red pepper, chopped 1 small onion, chopped 5 garlic cloves, minced 1/3 cup olive oil 1/4 cup lemon juice 3 tablespoons cider vinegar 1 teaspoon dried oregano 1/2 teaspoon salt 1/2 teaspoon pepper 4 medium ripe avocados, peeled Tortilla chips Directions: 1. Combine corn, olives, red pepper and onion. In another bowl, mix the next seven

ingredients. Pour over corn mixture; toss to coat. Refrigerate, covered, overnight. 2. Just before serving, chop avocados; stir into salsa. Serve with tortilla chips.

256

Avocado Shrimp Salsa

Servings: 24


Ingredients: 1 pound peeled and deveined cooked shrimp, chopped 2 medium tomatoes, seeded and chopped 2 medium ripe avocados, peeled and chopped 1 cup minced fresh cilantro 1 medium sweet red pepper, chopped 3/4 cup thinly sliced green onions 1/2 cup chopped seeded peeled cucumber 3 tablespoons lime juice 1 jalapeno pepper, seeded and chopped 1 teaspoon salt 1/4 teaspoon pepper Tortilla chips Directions: In a large bowl, combine the first 11 ingredients. Serve with tortilla chips.

257

Bacon-stuffed Mushrooms

Servings: 24


Ingredients: 1 package (8 ounces) cream cheese, softened 1/4 teaspoon garlic powder 8 bacon strips, cooked and crumbled 1 tablespoon chopped green onion 1 pound whole fresh mushrooms, stems removed Directions: 1. Preheat broiler. Mix cream cheese and garlic powder. Stir in bacon and green onion. 2. Place mushrooms in an ungreased 15x10x1-in. pan, stem side up. Fill with cream cheese

mixture. Broil 4-6 in. from heat until heated through, 4-6 minutes.

258

Bacon Jalapeno Poppers

Servings: 2


Ingredients: 2 bacon strips, halved 2 jalapeno peppers, halved lengthwise and seeded 4 teaspoons shredded Colby cheese 4 teaspoons cream cheese, softened Directions: 1. In a small skillet, cook bacon over medium heat until partially cooked but not crisp. Remove

to paper towels to drain; keep warm. 2. Combine cheeses; spread into each pepper half. Wrap a piece of bacon around each pepper

half. Place on a baking sheet. 3. Bake, uncovered, at 350° for 20-25 minutes or until bacon is crisp and filling is heated

through.

259

Bacon Ranch Dip

Servings: 6


Ingredients: 1/2 cup reduced-fat mayonnaise 1/2 cup reduced-fat ranch salad dressing 1/2 cup fat-free sour cream 1/2 cup shredded Parmesan cheese 1/4 cup crumbled cooked bacon Assorted fresh vegetables Directions: In a bowl, combine the first five ingredients; mix well. Cover and refrigerate for at least 1 hour before serving. Serve with vegetables.

260

Basil Cream Cheese Bruschetta

Servings: 12


Ingredients: 12 slices French bread (1/2 inch thick) 1/2 cup chopped seeded tomato 2 tablespoons chopped green onion 1 tablespoon chopped ripe olives 4 ounces reduced-fat cream cheese 1 tablespoon minced fresh basil Directions: 1. Place bread on an ungreased baking sheet. Broil 6-8 in. from the heat for 3-4 minutes or

until golden brown. Meanwhile, in a small bowl, combine the tomato, onion and olives; set aside.

2. Combine cream cheese and basil; spread over the untoasted side of bread. Broil 3 minutes longer or until cheese is melted and edges are golden brown. Top with tomato mixture. Serve warm.

261

Better Than Fried Shrimp

Servings: 30


Ingredients: 1-1/2 cups panko (Japanese) bread crumbs 2 egg whites 1 tablespoon fat-free milk 3 tablespoons all-purpose flour 3 teaspoons seafood seasoning 1/4 teaspoon salt 1/4 teaspoon pepper 30 uncooked large shrimp, peeled and deveined Olive oil-flavored cooking spray Directions: 1. Place bread crumbs in a shallow bowl. In another shallow bowl, combine egg whites and

milk. In a third shallow bowl, combine flour, seafood seasoning, salt and pepper. Dip shrimp in the flour mixture, egg mixture, then bread crumbs.

2. Place shrimp on a baking sheet coated with cooking spray; spritz shrimp with cooking spray. Bake at 400° for 8-12 minutes or until shrimp turn pink and coating is golden brown, turning once.

262

Bbq Chicken Bites

Servings: 18


Ingredients: 6 bacon strips 3/4 pound boneless skinless chicken breasts, cut into 1-inch cubes (about 18) 3 teaspoons Montreal steak seasoning 1 teaspoon prepared horseradish, optional 1/2 cup barbecue sauce Directions: 1. Preheat oven to 400°. Cut bacon crosswise into thirds. Place bacon on a microwave-safe

plate lined with paper towels. Cover with additional paper towels; microwave on high 3-4 minutes or until partially cooked but not crisp.

2. Place chicken in a small bowl; sprinkle with steak seasoning and toss to coat. Wrap a bacon piece around each chicken cube; secure with a toothpick. Place on a parchment paper-lined baking sheet.

3. Bake 10 minutes. If desired, add horseradish to barbecue sauce; brush over wrapped chicken. Bake 5-10 minutes longer or until chicken is no longer pink and bacon is crisp.

263

Bbq Chicken Pizza Roll-up

Servings: 24


Ingredients: 1 tube (13.8 ounces) refrigerated pizza crust 1/4 cup honey barbecue sauce 1-1/2 cups shredded part-skim mozzarella cheese 1-1/2 cups shredded cooked chicken breast 1 small red onion, finely chopped 1/4 cup minced fresh cilantro 1 teaspoon Italian seasoning, optional 1 large egg white 1 tablespoon water 1/4 teaspoon garlic powder Directions: 1. On a lightly floured surface, roll crust into a 12x9-in. rectangle; brush with barbecue sauce.

Layer with cheese, chicken, onion, cilantro and Italian seasoning if desired. 2. Roll up jelly-roll style, starting with a long side; pinch seams to seal. Place seam side down

on a baking sheet coated with cooking spray. 3. Beat egg white and water; brush over top. Sprinkle with garlic powder. Bake at 400° for 15-

20 minutes or until lightly browned. Cool for 10 minutes before slicing.

264

Caprese Salad Kabobs

Servings: 12


Ingredients: 24 grape tomatoes 12 cherry-size fresh mozzarella cheese balls 24 fresh basil leaves 2 tablespoons olive oil 2 teaspoons balsamic vinegar Directions: On each of 12 appetizer skewers, alternately thread two tomatoes, one cheese ball and two basil leaves. To serve, whisk together oil and vinegar; drizzle over kabobs.

265

Cheesy Tenderloin Strips

Servings: 2


Ingredients: 3 tablespoons butter, melted 1/4 cup crushed butter-flavored crackers 3 tablespoons finely shredded cheddar cheese 2 tablespoons grated Parmesan cheese 1/2 teaspoon dried basil 1/4 teaspoon salt 1/4 teaspoon pepper 1 pork tenderloin (1/2 pound), cut into 1/2-inch slices Marinara sauce, warmed, optional Directions: Place butter in a shallow bowl. In another shallow bowl, combine the crackers crumbs, cheeses, basil, salt and pepper. Dip pork in butter, then roll in crumb mixture. Place on an ungreased foil-lined baking sheet. Bake at 400° for 10-15 minutes or until juices run clear. Serve with marinara sauce if desired.

266

Chicken Enchilada Dip

Servings: 24


Ingredients: 2 cups shredded cooked chicken 1 can (10-3/4 ounces) condensed cream of chicken soup, undiluted 1 cup (4 ounces) shredded cheddar cheese 1 can (5 ounces) evaporated milk 1/2 cup chopped celery 1/3 cup finely chopped onion 1 can (4 ounces) chopped green chilies 1 envelope taco seasoning Tortilla chips Directions: In a 2-qt. microwave-safe dish, combine the first eight ingredients. Microwave, uncovered, on high for 4-5 minutes; stir. Microwave, uncovered, 3-4 minutes longer or until heated through. Serve with tortilla chips.

267

Chicken Nacho Dip

Servings: 16


Ingredients: 2-1/2 cups cubed cooked chicken breast 1 can (16 ounces) refried beans 1 cup salsa 3/4 cup chopped onion 2 cups (8 ounces) shredded cheddar or Colby-Monterey Jack cheese Tortilla chips Directions: In a large saucepan, combine the chicken, beans, salsa and onion; heat through. Transfer to a serving bowl; sprinkle with cheese. Serve with chips.

268

Christmas Meatballs

Servings: 36


Ingredients: 2 large eggs, lightly beaten 1 envelope onion soup mix 1/2 cup seasoned bread crumbs 1/4 cup chopped dried cranberries 2 tablespoons minced fresh parsley 1-1/2 pounds lean ground beef (90% lean) Sauce: 1 can (14 ounces) whole-berry cranberry sauce 3/4 cup ketchup 1/2 cup beef broth 3 tablespoons brown sugar 3 tablespoons finely chopped onion 2 teaspoons cider vinegar Directions: 1. In a large bowl, combine first five ingredients. Add beef; mix lightly but thoroughly. Shape

into 1-in. balls. 2. Place a third of the meatballs on a microwave-safe plate. Cover with waxed paper;

microwave on high until cooked through, 2-3 minutes. Drain on paper towels. Repeat twice with remaining meatballs.

3. In a 2-qt. microwave-safe dish, mix sauce ingredients. Microwave, covered, on high until heated through, 3-4 minutes, stirring halfway. Gently stir in meatballs. Microwave, covered, on high until heated through, 1-2 minutes.

269

Creamy Buffalo Chicken Dip

Servings: 35


Ingredients: 1 package (8 ounces) cream cheese, softened 1 cup hot pepper sauce 1 cup ranch salad dressing 3 cans (4-1/2 ounces each) chunk white chicken, drained and shredded 1 cup (4 ounces) shredded cheddar cheese Corn or tortilla chips Directions: In a small mixing bowl, combine the cream cheese, hot pepper sauce and salad dressing. Stir in chicken. Spread into an ungreased 11-in. x 7-in. baking dish. Sprinkle with cheddar cheese. Bake, uncovered, at 350° for 20-22 minutes or until heated through. Serve with chips.

270

Cucumber Salsa

Servings: 16


Ingredients: 2 medium cucumbers, peeled, seeded and chopped 2 medium tomatoes, chopped 1/2 cup chopped green pepper 1 jalapeno pepper, seeded and chopped* 1 small onion, chopped 1 garlic clove, minced 2 tablespoons lime juice 1 teaspoon minced fresh parsley 2 teaspoons minced fresh cilantro or additional parsley 1/2 teaspoon dill weed 1/2 teaspoon salt Tortilla chips Directions: In a bowl, combine the first 11 ingredients. Cover and refrigerate for 1 hour. Serve with chips.

271

Diploma Sandwiches

Servings: 22


Ingredients: 1 loaf (16 ounces) thin white sandwich bread, crusts removed 2 cups prepared ham, tuna or chicken salad Whole chives or green onion tops Directions: Flatten bread slices with a rolling pin. Spread a rounded tablespoonful of ham salad onto each slice of bread. Gently roll up; tie each with a chive.

272

Favorite Hot Artichoke Spinach Dip

Servings: 18


Ingredients: 1 small onion, finely chopped 2 packages (10 ounces each) frozen chopped spinach, thawed and squeezed dry 1 package (8 ounces) fat-free cream cheese, cubed 1 cup (8 ounces) reduced-fat sour cream 1 can (14 ounces) water-packed artichoke hearts, rinsed, drained and chopped 3/4 cup grated Parmesan cheese 1/4 teaspoon salt 1/8 teaspoon pepper 1/8 to 1/4 teaspoon crushed red pepper flakes 1/4 cup shredded reduced-fat cheddar cheese Assorted reduced-fat melba toast or pita chips Directions: 1. In a large nonstick skillet coated with cooking spray, cook and stir onion until tender. Add

spinach; cook and stir over medium heat until heated through. Reduce heat to low; stir in cream cheese and sour cream. Add artichoke hearts, Parmesan cheese, salt, pepper and red pepper flakes; cook for 1-2 minutes or until heated through.

2. Transfer to an ungreased 1-1/2-qt. microwave-safe dish; sprinkle with cheddar cheese. Cover and microwave on high for 2-3 minutes or until cheese is melted. Serve warm with melba toast or pita chips.

273

Fontina Asparagus Tart

Servings: 16


Ingredients: 1 pound fresh asparagus, trimmed 1 sheet frozen puff pastry, thawed 2 cups shredded fontina cheese 1 teaspoon grated lemon peel 2 tablespoons lemon juice 1 tablespoon olive oil 1/4 teaspoon salt 1/4 teaspoon pepper Directions: 1. Preheat oven to 400°. In a large skillet, bring 1 in. of water to a boil; add asparagus. Cook,

covered, until crisp-tender, 3-5 minutes. Drain and pat dry. 2. On a lightly floured surface, roll pastry sheet into a 16x12-in. rectangle. Transfer to a

parchment paper-lined large baking sheet. Bake until golden brown, about 10 minutes. 3. Sprinkle 1-1/2 cups cheese over pastry to within 1/2-in. of edges. Place asparagus over top;

sprinkle with remaining cheese. Mix remaining ingredients; drizzle over top. Bake until cheese is melted, 10-15 minutes. Serve warm.

274

Four-cheese Broiled Tomato Slices

Servings: 20


Ingredients: 1/2 cup grated Parmesan and Romano cheeses 1/2 cup shredded part-skim mozzarella cheese 1/2 cup ricotta cheese 1/2 cup mayonnaise 1 tablespoon dried oregano 1 teaspoon salt 1 teaspoon minced garlic 4 large tomatoes Directions: 1. In a small bowl, combine the first seven ingredients. Cut each tomato into five slices. Spread

each with 1 tablespoon cheese mixture. 2. Place on an ungreased baking sheet. Broil 3 in. from the heat for 3-5 minutes or until cheese

mixture is golden brown and tomatoes are heated through.

275

French Quarter Cheese Spread

Servings: 8


Ingredients: 1 package (8 ounces) cream cheese, softened 1 tablespoon grated onion 1 teaspoon minced garlic 1/4 cup butter, cubed 1/4 cup packed dark brown sugar 1 teaspoon Worcestershire sauce 1/2 teaspoon prepared mustard 1 cup finely chopped pecans, toasted Assorted crackers Directions: 1. In a small bowl, combine the cream cheese, onion and garlic. Transfer to a serving plate;

shape into a 6-in. disk. Set aside. 2. In a small saucepan, combine the butter, brown sugar, Worcestershire sauce and mustard.

Cook and stir over medium heat for 4-5 minutes or until sugar is dissolved. Remove from the heat; stir in pecans. Cool slightly. Spoon over cheese mixture. Serve with crackers.

276

Fresh Summer Salsa

Servings: 10


Ingredients: 4 medium tomatoes, chopped 1 medium mango, peeled and chopped 1 medium ripe avocado, peeled and cubed 3/4 cup fresh or frozen corn, thawed 1/2 cup minced fresh cilantro 1/2 cup canned black beans, rinsed and drained 1/4 cup chopped red onion 1 jalapeno pepper, seeded and chopped 3 tablespoons lime juice 1 tablespoon olive oil 2 garlic cloves, minced 1/4 teaspoon salt Baked tortilla chip scoops Directions: In a large bowl, combine the first 12 ingredients. Chill until serving. Serve with tortilla chips.

277

Fresh Peach Mango Salsa

Servings: 16


Ingredients: 1-1/2 cups chopped fresh tomatoes 3/4 cup chopped peeled fresh peaches 1/2 cup chopped red onion 1/2 cup chopped sweet yellow pepper 1/2 cup chopped peeled mango 2 tablespoons chopped seeded jalapeno pepper 3 garlic cloves, minced 1-1/2 teaspoons lime juice 1/2 teaspoon minced fresh cilantro Tortilla chips Directions: In a large bowl, combine the first nine ingredients. Cover and refrigerate until serving. Serve with tortilla chips.

278

Fresh Tomato Bruschetta

Servings: 36


Ingredients: 4 plum tomatoes, seeded and chopped 1/2 cup shredded Parmesan cheese 1/4 cup minced fresh basil 3 tablespoons olive oil 2 tablespoons minced fresh parsley 3 garlic cloves, minced 2 teaspoons balsamic vinegar 1/8 teaspoon salt 1/8 teaspoon crushed red pepper flakes 1/8 teaspoon pepper 1 French bread baguette (10-1/2 ounces), cut into 1/2-inch slices 1/4 cup butter, softened 8 ounces fresh mozzarella cheese, sliced Directions: 1. In a small bowl, combine the first 10 ingredients. 2. Spread baguette slices with butter; top each with a cheese slice. Place on ungreased baking

sheets. Broil 3-4 in. from the heat for 3-5 minutes or until cheese is melted. With a slotted spoon, top each slice with about 1 tablespoon tomato mixture.

279

Fresh Tomato Mexican Salsa

Servings: 8


Ingredients: 4 plum tomatoes, chopped 1 small onion, finely chopped 1/4 cup minced fresh cilantro 1 serrano pepper, seeded and minced 1 garlic clove, minced 1 teaspoon lime juice 1/4 teaspoon salt 1/4 teaspoon pepper Baked tortilla chip scoops Directions: In a small bowl, combine the first eight ingredients. Cover and refrigerate until serving. Serve with chips.

280

Grilled Cheese-stuffed Jalapenos

Servings: 30


Ingredients: 8 ounces Monterey Jack cheese, cut into 2-inch x 1/2-inch x 1/4-inch strips 15 jalapeno peppers, halved lengthwise and seeded 1/4 cup dry bread crumbs 1/4 cup real bacon bits Directions: Place a cheese strip in each pepper half; sprinkle with bread crumbs and bacon. Grill peppers, covered, over medium-hot heat for 4-6 minutes or until peppers are tender and cheese is melted. Serve warm.

281

Grilled Cheese & Tomato Flatbreads

Servings: 24


Ingredients: 1 package (8 ounces) cream cheese, softened 2/3 cup grated Parmesan cheese, divided 2 tablespoons minced fresh parsley, divided 1 tablespoon minced chives 2 garlic cloves, minced 1/2 teaspoon minced fresh thyme 1/4 teaspoon salt 1/4 teaspoon pepper 1 tube (13.8 ounces) refrigerated pizza crust 2 tablespoons olive oil 3 medium tomatoes, thinly sliced Directions: 1. In a small bowl, beat the cream cheese, 1/3 cup Parmesan cheese, 1 tablespoon parsley,

chives, garlic, thyme, salt and pepper until blended. 2. Unroll pizza crust and cut in half. On a lightly floured surface, roll out each portion into a

12x6-in. rectangle; brush each side with oil. Grill, covered, over medium heat for 1-2 minutes or until bottoms are lightly browned. Remove from the grill.

3. Spread grilled sides with cheese mixture. Sprinkle with remaining Parmesan cheese; top with tomatoes. Return to the grill. Cover and cook for 2-3 minutes or until crust is lightly browned and cheese is melted, rotating halfway through cooking to ensure an evenly browned crust. Sprinkle with remaining parsley.

282

Grilled Chipotle Shrimp

Servings: 60


Ingredients: 1/4 cup packed brown sugar 2 chipotle peppers in adobo sauce, chopped, plus 1/4 cup adobo sauce 6 garlic cloves, minced 2 tablespoons water 2 tablespoons lime juice 1 tablespoon olive oil 1/4 teaspoon salt 2 pounds uncooked large shrimp, peeled and deveined Cilantro Cream Sauce: 1 cup sour cream 1/3 cup minced fresh cilantro 2 garlic cloves, minced 1-1/2 teaspoons grated lime peel 1/4 teaspoon salt 1/4 teaspoon minced fresh mint Directions: 1. In a small saucepan, bring the brown sugar, chipotles, adobo sauce, garlic, water, lime juice,

oil and salt to a boil. Reduce heat; cook and stir 2 minutes longer. Remove from the heat; cool completely.

2. Transfer mixture to a large resealable plastic bag. Add the shrimp; seal bag and turn to coat. Refrigerate for up to 2 hours.

3. Meanwhile, combine the sauce ingredients; chill until serving. 4. Drain and discard marinade. Thread shrimp onto metal or soaked wooden skewers. 5. Grill shrimp on an oiled rack, covered, over medium heat or broil 4 in. from the heat for 6-8

minutes or until shrimp are pink, turning once. Serve with sauce.

283

Grilled Prosciutto Asparagus

Servings: 24


Ingredients: 12 thin slices prosciutto (about 6 ounces) 1 log (4 ounces) fresh goat cheese, softened 24 fresh asparagus spears (1-1/2 to 2 pounds), trimmed Directions: 1. Cut each prosciutto slice crosswise in half. Spread each piece with about 1 teaspoon cheese;

wrap around an asparagus spear. 2. Place on an oiled grill rack over medium heat, seam side down. Grill, covered, until

prosciutto is lightly browned, 6-8 minutes, turning once.

284

Ham & Pickle Wraps

Servings: 2


Ingredients: 2 ounces cream cheese, softened 1-1/2 teaspoons spicy ranch salad dressing mix 2 slices deli ham 2 whole dill pickles Directions: In a small bowl, combine cream cheese and dressing mix. Spread over ham slices. Place a pickle on each ham slice. Roll up tightly; wrap in plastic wrap. Refrigerate for at least 1 hour or until firm. Cut each wrap into six slices.

285

Homemade Guacamole

Servings: 8


Ingredients: 3 medium ripe avocados, peeled and cubed 1 garlic clove, minced 1/4 to 1/2 teaspoon salt 2 medium tomatoes, seeded and chopped, optional 1 small onion, finely chopped 1/4 cup mayonnaise, optional 1 to 2 tablespoons lime juice 1 tablespoon minced fresh cilantro Directions: Mash avocados with garlic and salt. Stir in remaining ingredients.

286

Jalapeno Popper Spread

Servings: 16


Ingredients: 2 packages (8 ounces each) cream cheese, softened 1 cup mayonnaise 1/2 cup shredded Monterey Jack cheese 1/4 cup canned chopped green chilies 1/4 cup canned diced jalapeno peppers 1 cup shredded Parmesan cheese 1/2 cup panko (Japanese) bread crumbs Sweet red and yellow pepper pieces and corn chips Directions: In a large bowl, beat the first five ingredients until blended; spread into an ungreased 9-in. pie plate. Sprinkle with Parmesan cheese; top with bread crumbs. Bake at 400° for 25-30 minutes or until lightly browned. Serve with peppers and chips.

287

Mandarin Salsa

Servings: 16


Ingredients: 5 plum tomatoes, chopped 1 large sweet onion, chopped 2 jalapeno peppers, seeded and chopped 2 tablespoons sugar 2 tablespoons minced fresh cilantro 2 tablespoons lime juice 1 teaspoon salt 1 teaspoon minced garlic 1 can (15 ounces) mandarin oranges, drained Tortilla chips Directions: In a small bowl, combine the first eight ingredients. Gently stir in mandarin oranges. Chill until serving. Drain before serving if necessary. Serve with tortilla chips.

288

Mediterranean Tomato Bites

Servings: 32


Ingredients: 1 package (17.3 ounces) frozen puff pastry, thawed 1-1/2 cups shredded Gouda cheese 6 plum tomatoes, thinly sliced 1/4 cup pitted ripe olives, coarsely chopped 1 cup crumbled feta cheese Minced fresh basil Minced fresh oregano Directions: 1. Preheat oven to 400°. Unfold puff pastry. Cut each sheet into 16 squares; place on

parchment paper-lined baking sheets. 2. Sprinkle with Gouda cheese; top with tomatoes, olives and feta cheese. Bake until golden

brown, 14-18 minutes. Sprinkle with herbs. 3. Freeze option: Cover and freeze unbaked pastries on waxed paper-lined baking sheets until

firm. Transfer to freezer containers, separating layers with waxed paper; return to freezer. To use, bake pastries as directed, increasing time as necessary to heat through. Top as directed..

289

Mexican Chicken Meatballs

Servings: 60


Ingredients: 1/2 cup egg substitute 1 can (4 ounces) chopped green chilies 1 cup crushed cornflakes 1 cup (4 ounces) shredded reduced-fat Mexican cheese blend 1/2 teaspoon seasoned salt 1/4 teaspoon cayenne pepper 1 package (1 pound) ground chicken Salsa, optional Directions: 1. In a large bowl, combine the first six ingredients. Crumble chicken over mixture and mix

well. Shape into 1-in. balls. Place on baking sheets coated with cooking spray. 2. Bake at 375° for 12-15 minutes or until golden brown, turning occasionally. Serve with salsa

if desired.

290

Mini Muffuletta

Servings: 36


Ingredients: 1 jar (10 ounces) pimiento-stuffed olives, drained and chopped 2 cans (4-1/4 ounces each) chopped ripe olives 2 tablespoons balsamic vinegar 1 tablespoon red wine vinegar 1 tablespoon olive oil 3 garlic cloves, minced 1 teaspoon dried basil 1 teaspoon dried oregano 6 French rolls, split 1/2 pound thinly sliced hard salami 1/4 pound sliced provolone cheese 1/2 pound thinly sliced cotto salami 1/4 pound sliced part-skim mozzarella cheese Directions: 1. In a large bowl, combine the first eight ingredients; set aside. Hollow out tops and bottoms

of rolls, leaving 3/4-in. shells (discard removed bread or save for another use). 2. Spread olive mixture over tops and bottoms of rolls. On roll bottoms, layer the hard salami,

provolone cheese, cotto salami and mozzarella cheese. Replace tops. Wrap tightly in plastic wrap. Refrigerate overnight. Cut each into six wedges; secure with toothpicks.

291

Mini White Pizzas

Servings: 8


Ingredients: 1-1/3 cups shredded part-skim mozzarella cheese 1/2 cup mayonnaise 1-1/2 teaspoons dried oregano 1/2 teaspoon garlic powder 1/4 teaspoon salt 1/4 teaspoon pepper 4 English muffins, split Directions: In a small bowl, combine the first six ingredients. Spread over muffin halves; place on a baking sheet. Broil 3-4 in. from the heat for 5-8 minutes or until bubbly and golden brown.

292

Olive Zucchini Spread

Servings: 48


Ingredients: 2 packages (8 ounces each) reduced-fat cream cheese 3 cups shredded zucchini 1 jar (7-1/2 ounces) marinated artichoke hearts, drained and finely chopped 1/4 cup pimiento-stuffed olives, chopped 1 can (4-1/4 ounces) chopped ripe olives 8 garlic cloves, minced 3 tablespoons chopped red onion 2 tablespoons minced fresh cilantro 2 tablespoons lime juice 2 tablespoons olive oil 1 green onion, chopped 1 French bread baguette, slice Directions: 1. In a large bowl, combine the first 11 ingredients; beat until blended. 2. Transfer to a serving bowl; cover and chill for at least 4 hours or overnight. Serve with

baguette slices.

293

Savory Rye Snacks

Servings: 16


Ingredients: 1 cup sliced green onions 1 cup shredded Monterey Jack cheese 1 cup shredded cheddar cheese 1 cup mayonnaise 1 can (4 ounces) mushroom stems and pieces, drained 1/2 cup chopped ripe olives 1/2 cup chopped pimiento-stuffed olives 1 loaf (1 pound) snack rye bread Directions: In a bowl, combine the onions, cheeses, mayonnaise, mushrooms and olives. Spread on bread slices and place on ungreased baking sheets. Bake at 350° for 8-10 minutes or until bubbly.

294

Shrimp Appetizer Spread

Servings: 20


Ingredients: 1 package (8 ounces) cream cheese, softened 1/2 cup sour cream 1/4 cup mayonnaise 3 packages (5 ounces each) frozen cooked salad shrimp, thawed 1 cup seafood sauce 2 cups (8 ounces) shredded mozzarella cheese 1 medium green pepper, chopped 1 small tomato, chopped 3 green onions with tops, sliced Assorted crackers Directions: In a mixing bowl, beat cream cheese until smooth. Add sour cream and mayonnaise; mix well. Spread mixture on a round 12-in. serving platter. Sprinkle with shrimp. Top with seafood sauce. Sprinkle with mozzarella cheese, green pepper, tomato and onions. Cover and refrigerate. Serve with crackers.

295

Shrimp Tartlets

Servings: 30


Ingredients: 1 package (8 ounces) cream cheese, softened 1-1/2 teaspoons Worcestershire sauce 1 to 2 teaspoons grated onion 1 teaspoon garlic salt 1/8 teaspoon lemon juice 2 packages (1.9 ounces each) frozen miniature phyllo tart shells 1/2 cup seafood cocktail sauce 30 peeled and deveined cooked shrimp (31-40 per pound), tails removed Minced fresh parsley and lemon wedges, optional Directions: 1. Beat first five ingredients until blended. Place tart shells on a serving plate. Fill with cream

cheese mixture; top with cocktail sauce and shrimp. 2. Refrigerate until serving. If desired, sprinkle with parsley and serve with lemon wedges.

296

Spicy Maple Chicken Wings

Servings: 26


Ingredients: 3 pounds chicken wings Oil for deep-fat frying 1/2 cup butter, cubed 1/2 cup maple syrup 1/2 cup Louisiana-style hot sauce 1/4 cup packed brown sugar 1/2 teaspoon salt 1/4 teaspoon pepper 2 tablespoons water 1-1/2 teaspoons cornstarch Directions: 1. Cut chicken wings into three sections; discard wing tip sections. In an electric skillet or deep-

fat fryer, heat oil to 375°. Fry chicken, a few pieces at a time, for 8 minutes or until golden brown and juices run clear, turning occasionally. Drain on paper towels.

2. In a small saucepan, melt butter. Stir in the syrup, hot sauce, brown sugar, salt and pepper. Combine water and cornstarch; stir into sauce. Bring to a boil; cook and stir for 2 minutes or until thickened. Place wings in a large bowl; pour sauce over and toss to coat.

297

Steak Teriyaki Quesadillas

Servings: 18


Ingredients: 1/3 cup reduced-sodium soy sauce 1/3 cup reduced-sodium chicken broth 1 tablespoon brown sugar 1 teaspoon minced fresh gingerroot 1/2 teaspoon onion powder 1 garlic clove, minced 1 beef top sirloin steak (1 inch thick and 3/4 pound) 1/2 cup finely chopped fresh pineapple 1/2 cup finely chopped red onion 1/2 cup finely chopped green pepper 2 cups shredded part-skim mozzarella cheese 6 flour tortillas (8 inches) Directions: 1. In a small bowl, combine the first six ingredients; set aside 3 tablespoons for filling. Pour

remaining mixture into a large resealable plastic bag. Add the steak; seal bag and turn to coat. Refrigerate for 2 hours.

2. Drain steak and discard marinade. Grill steak, covered, over medium heat or broil 4 in. from the heat for 8-11 minutes on each side or until meat reaches desired doneness (for medium-rare, a thermometer should read 145°; medium, 160°; well-done, 170°).

3. Remove steak from the grill and cool slightly; cut into bite-size pieces. In a large bowl, combine the pineapple, red onion, green pepper and beef.

4. Sprinkle half of the cheese over three tortillas. Using a slotted spoon, top with beef mixture. Drizzle with reserved soy mixture. Sprinkle with remaining cheese; top with remaining tortillas.

5. Grill over medium heat for 1-2 minutes on each side or until cheese is melted. Cut each into six wedges; serve immediately.

298

Stuffed Portobello Mushrooms

Servings: 6


Ingredients: 6 medium portobello mushrooms 2 ounces goat cheese 6 tablespoons roasted sweet red peppers strips Pepper to taste 1 tablespoon olive oil Directions: 1. Remove stems from mushrooms (discard or save for another use). Place mushroom caps on

a rack in a shallow roasting pan; fill each with a rounded teaspoonful of goat cheese. Top each with 1 tablespoon red pepper strips. Sprinkle with pepper; drizzle with oil.

2. Bake at 350° for 15-20 minutes or until mushrooms are tender and cheese is melted.

299

Speedy Homemade Salsa

Servings: 4


Ingredients: 1 can (14-1/2 ounces) whole tomatoes, drained 1/4 cup chopped red onion 1/4 cup chopped onion 1 jalapeno pepper, seeded 1 tablespoon cider vinegar 1 tablespoon minced fresh cilantro 1 garlic clove, peeled 1 teaspoon ground cumin 1/4 teaspoon salt Directions: In a food processor, combine all ingredients; cover and process until chunky. Transfer to a small bowl.

300

Sweet 'n' Spicy Wings

Servings: 48


Ingredients: 5 pounds chicken wings 1/2 cup butter, cubed 1/2 cup Louisiana-style hot sauce 1/4 cup balsamic vinegar 1/4 cup soy sauce 3 tablespoons brown sugar 3 tablespoons honey 2 tablespoons plus 1 teaspoon celery seed, divided 2 tablespoons lemon juice 2/3 cup all-purpose flour 1 teaspoon each salt, paprika and cayenne pepper 1/2 teaspoon garlic powder Oil for deep-fat frying Directions: 1. Cut wings into three sections; discard wing tip sections. In a large saucepan, bring the

butter, hot sauce, vinegar, soy sauce, brown sugar, honey, 2 tablespoons celery seed and lemon juice to a boil. Reduce heat; simmer, uncovered, until reduced by half.

2. Meanwhile, in a large resealable plastic bag, combine the flour, salt, paprika, cayenne, garlic powder and remaining celery seed. Add wings, a few at a time, and shake to coat.

3. In an electric skillet or deep-fat fryer, heat oil to 375°. Fry wings, a few at a time, for 6-8 minutes or until no longer pink, turning once. Drain on paper towels. Place in a large bowl; add sauce and toss to coat.

301

Taco Dip

Servings: 26


Ingredients: 12 ounces cream cheese, softened 1/2 cup sour cream 1 teaspoon chili powder 1/2 cup salsa 2 cups shredded iceberg lettuce 1 cup (4 ounces) shredded cheddar cheese 1 cup (4 ounces) shredded Monterey Jack cheese 1/2 cup diced tomato 1 can (4-1/4 ounces) sliced ripe olives, drained, optional Tortilla chips Directions: 1. In a large mixing bowl, beat the cream cheese, sour cream and chili powder until smooth;

stir in salsa. Spread cream cheese mixture over a large serving platter. Cover and refrigerate for 15 minutes.

2. Meanwhile, prepare toppings. Layer cream cheese mixture with lettuce, cheddar cheese, Monterey Jack cheese, tomato and olives if desired. Serve with chips.

302

Warm Black Bean Dip

Servings: 8


Ingredients: 1 small onion, chopped 2 garlic cloves, minced 1 teaspoon canola or vegetable oil 1 can (15 ounces) black beans, rinsed and drained 1/2 cup diced fresh tomato 1/3 cup picante sauce 1/2 teaspoon ground cumin 1/2 teaspoon chili powder 1/4 cup shredded reduced-fat Mexican cheese blend or cheddar cheese 1/4 cup minced fresh cilantro or parsley 1 tablespoon lime juice Baked tortilla chips Directions: In a large nonstick skillet, saute onion and garlic in oil until tender. Add the beans; mash gently. Stir in the tomato, picante sauce, cumin and chili powder. Cook and stir just until heated through. Remove from heat; stir in cheese, cilantro and lime juice. Serve warm with chips.

303

Veggie Pinwheel Appetizers

Servings: 32


Ingredients: 1 package (8 ounces) reduced-fat cream cheese 2 tablespoons Vidalia onion salad dressing 1/2 cup finely chopped fresh broccoli 1/4 cup grated carrot 1/4 cup finely chopped red onion 1/2 teaspoon dill weed 4 whole wheat tortillas (8 inches) Directions: In a small bowl, beat cream cheese and salad dressing until blended. Stir in the broccoli, carrot, onion and dill weed. Spread over tortillas. Roll up tightly; wrap in plastic wrap. Refrigerate for at least 2 hours. Unwrap and cut each into eight slices.

304

Side Dishes

305

Asparagus With Mushrooms

Servings: 4


Ingredients: 1 pound fresh asparagus, trimmed and cut into 2-inch pieces 2 teaspoons ground ginger 2 tablespoons canola oil 3 cups sliced fresh mushrooms 1 teaspoon salt 1/8 teaspoon sugar 1/8 teaspoon pepper Directions: In a large skillet, saute asparagus and ginger in oil for 2-3 minutes or until asparagus is crisp-tender. Add the mushrooms, salt, sugar and pepper. Cook and stir 2-3 minutes longer or until mushrooms are tender.

306

Bravo Broccoli

Servings: 4


Ingredients: 1 bunch broccoli, cut into florets 1 tablespoon butter, melted 1 tablespoon rice vinegar 1-1/2 teaspoons brown sugar 1/4 teaspoon salt 1/4 teaspoon crushed red pepper flakes 1/8 teaspoon garlic powder Directions: 1. Place broccoli in a steamer basket; place in a large saucepan over 1 in. of water. Bring to a

boil; cover and steam for 3-4 minutes or until tender. Transfer to a large bowl. 2. Combine the remaining ingredients; drizzle over broccoli and gently toss to coat.

307

Broccoli Side Dish

Servings: 4


Ingredients: 5 cups fresh broccoli florets 2 tablespoons butter, melted 4 teaspoons soy sauce 2 teaspoons brown sugar 1/2 teaspoon minced garlic Directions: Place broccoli in a large microwave-safe bowl. Combine the remaining ingredients; pour over broccoli. Cover and microwave on high for 3-4 minutes or until tender. Serve with a slotted spoon.

308

Broccoli with Sesame

Servings: 4


Ingredients: 1 package (10 ounces) frozen broccoli spears 1 tablespoon vegetable oil 1 tablespoon soy sauce 1 tablespoon sugar 2 teaspoons vinegar 2 teaspoons sesame seeds, toasted Directions: Cook broccoli according to package directions. Meanwhile, in a small saucepan, combine oil, soy sauce, sugar and vinegar; heat on medium until sugar is dissolved and mixture is hot. Drain broccoli; place in a serving bowl. Drizzle with soy sauce mixture and sprinkle with sesame seeds.

309

Brussels Sprouts & Kale Saute

Servings: 12


Ingredients: 1/4 pound thinly sliced hard salami, cut into 1/4-inch strips 1-1/2 teaspoons olive oil 2 tablespoons butter 2 pounds fresh Brussels sprouts, thinly sliced 2 cups shredded fresh kale 1 large onion, finely chopped 1/2 teaspoon kosher salt 1/8 teaspoon cayenne pepper 1/4 teaspoon coarsely ground pepper 1 garlic clove, minced 1/2 cup chicken broth 1/2 cup chopped walnuts 1 tablespoon balsamic vinegar Directions: 1. In a Dutch oven, cook and stir salami in oil over medium-high heat for 3-5 minutes or until

crisp. Remove to paper towels with a slotted spoon; reserve drippings in pan. 2. Add butter to drippings; heat over medium-high heat. Add Brussels sprouts, kale, onion,

salt, cayenne and black pepper; cook and stir until vegetables are crisp-tender. Add garlic; cook 1 minute longer.

3. Stir in the broth; bring to a boil. Reduce heat; cover and cook for 4-5 minutes or until Brussels sprouts are tender. Stir in walnuts and vinegar. Serve with salami strips.

310

Cherry Tomato Mozzarella Saute

Servings: 4


Ingredients: 2 teaspoons olive oil 1/4 cup chopped shallots 1 teaspoon minced fresh thyme 1 garlic clove, minced 2-1/2 cups cherry tomatoes, halved 1/4 teaspoon salt 1/4 teaspoon pepper 4 ounces fresh mozzarella cheese cut into 1/2-inch cubes Directions: In a large skillet, heat oil over medium-high heat; saute shallots with thyme until tender. Add garlic; cook and stir 1 minute. Stir in tomatoes, salt and pepper; heat through. Remove from heat; stir in cheese.

311

Creamed Peas

Servings: 4


Ingredients: 1 tablespoon butter or margarine 1 tablespoon all-purpose flour 1/4 teaspoon salt 1/8 teaspoon pepper 1/2 cup milk 1 teaspoon sugar 1 package (10 ounces) frozen peas Directions: In a medium saucepan, melt the butter. Add flour, salt and pepper; cook over low heat until bubbly. Gradually add milk and sugar; cook and stir until thickened. Cook peas according to package directions; drain. Stir into the sauce and heat through.

312

Curried Sweet Potato Latkes

Servings: 12


Ingredients: 1/2 cup all-purpose flour 2 teaspoons curry powder 2 teaspoons sugar 1 teaspoon ground cumin 1 teaspoon brown sugar 1 teaspoon baking powder 3/4 teaspoon salt 1/2 teaspoon cayenne pepper 1/4 teaspoon pepper 2 eggs, lightly beaten 1/2 cup milk 1 pound grated peeled sweet potatoes Oil for frying Directions: 1. In a small bowl, combine the flour, curry powder, sugar, cumin, brown sugar, baking

powder, salt, cayenne and pepper. Stir in eggs and milk until blended. Add sweet potato; toss to coat.

2. Heat 2 tablespoons oil in a large nonstick skillet over medium heat. Drop batter by tablespoonfuls into oil. Fry in batches until golden brown on both sides, using remaining oil as needed. Drain on paper towels.

313

Herbed Green Beans

Servings: 6


Ingredients: 1-1/2 pound fresh green beans 1/2 cup finely chopped onion 2 tablespoons butter or margarine 3 tablespoons lemon juice 1 tablespoon chopped fresh parsley 1 teaspoon salt, optional 1-1/2 teaspoons chopped fresh thyme or 1/2 teaspoon dried thyme 1/4 teaspoon paprika Directions: In a large saucepan, cover beans with water; Bring to a boil. Cook, uncovered for 8-10 minutes or until crisp-tender. Meanwhile, in a skillet, saute onion in butter until tender. Add the remaining ingredients. Drain beans; stir in onion mixture.

314

Italian Broccoli with Peppers

Servings: 6


Ingredients: 4 cups fresh broccoli florets 1 medium sweet red pepper, julienned 1 medium sweet yellow pepper, julienned 1 tablespoon olive oil 1 garlic clove, minced 1 teaspoon dried oregano 1/2 teaspoon salt 1/4 teaspoon pepper 1 medium ripe tomato, cut into wedges and seeded 1 tablespoon grated Parmesan cheese Directions: 1. In a large saucepan, bring 6 cups water to a boil. Add broccoli; cook, uncovered, 3 minutes.

Drain and immediately place broccoli in ice water. Drain and pat dry. 2. In a large nonstick skillet, saute peppers in oil for 3 minutes or until crisp-tender. Add the

broccoli, garlic, oregano, salt and pepper; cook 2 minutes longer. Add the tomato; heat through. Sprinkle with cheese.

315

Lemon-dilled Brussels Sprouts

Servings: 4


Ingredients: 1-1/2 pounds fresh brussels sprouts 1/3 cup butter 2 tablespoons lemon juice 1 teaspoon dill weed 1/2 teaspoon salt 1/8 teaspoon pepper 2 tablespoons finely chopped walnuts Directions: In a saucepan, bring 1 in. of water and brussels sprouts to a boil. Reduce heat; cover and simmer for 8-10 minutes or until tender. Meanwhile, in another saucepan, melt butter. Stir in the lemon juice, dill, salt and pepper; cook and stir for 1 minute. Drain sprouts; add to butter mixture and toss to coat. Sprinkle with walnuts.

316

Mashed Cauliflower with Parmesan

Servings: 6


Ingredients: 1 large head cauliflower (about 2-1/2 pounds), broken into florets 1 cup shredded Parmesan cheese, divided 1/3 cup heavy whipping cream or half-and-half cream 1 tablespoon butter 1/2 teaspoon pepper Minced fresh parsley, optional Directions: 1. Place 1 in. of water and cauliflower in a large saucepan; bring to a boil over high heat. Cook,

covered, 10-12 minutes or until soft. Drain. 2. Mash cauliflower to desired consistency. Stir in 1/2 cup cheese, cream, butter and pepper.

Sprinkle with remaining cheese and, if desired, parsley.

317

Mushroom and Spinach Saute

Servings: 2


Ingredients: 2 cups sliced fresh mushrooms 2 garlic cloves, minced 2 teaspoons olive oil 1 package (6 ounces) fresh baby spinach 1/8 teaspoon salt 1/8 teaspoon pepper Directions: In a nonstick skillet, saute the mushrooms and garlic in oil for 2 minutes or until tender. Add the spinach; cook and stir until wilted, about 1 minute. Season with salt and pepper. Serve immediately.

318

Quick Creamed Spinach

Servings: 5


Ingredients: 1/4 cup diced onion 1 garlic cloves, minced 1 tablespoon butter or stick margarine 1 tablespoon all-purpose flour 1-1/4 cups fat-free half-and-half 4 ounces fat-free cream cheese, cubed 3/4 teaspoon salt 1/8 teaspoon ground nutmeg 1/8 teaspoon pepper 1 package (16 ounces) frozen leaf spinach, thawed and squeezed dry 1/4 cup plus 1 tablespoon shredded Parmesan cheese, divided Directions: 1. In a large nonstick skillet, saute onion and garlic in butter until tender. Stir in flour until

blended. Gradually whisk in half-and-half until blended. Bring to a boil over medium-low heat; cook and stir for 2 minutes or until slightly thickened.

2. Add the cream cheese, salt, nutmeg and pepper, stirring until cream cheese is melted. Stir in spinach and 1/4 cup Parmesan cheese; heat through. Sprinkle with remaining Parmesan cheese. Serve immediately.

319

Roasted Italian Vegetables

Servings: 4


Ingredients: 1 medium zucchini, cut into 1/4-inch slices 1-1/2 cups sliced baby portobello mushrooms 1 medium sweet orange pepper, julienned 1 tablespoon olive oil 1 tablespoon butter, melted 1 teaspoon Italian seasoning 1/2 teaspoon salt 1/8 teaspoon pepper Directions: 1. In a large bowl, combine the zucchini, mushrooms and orange pepper. Add the remaining

ingredients and toss to coat. 2. Arrange vegetables in a single layer in a 15-in. x 10-in. x 1-in. baking pan coated with

cooking spray. Bake, uncovered, at 450° for 15-20 minutes or until tender, stirring occasionally.

320

Roasted Rosemary Cauliflower

Servings: 6


Ingredients: 1 medium head cauliflower (about 2-1/2 pounds), broken into florets 2 tablespoons olive oil 2 teaspoons minced fresh rosemary or 3/4 teaspoon dried rosemary, crushed 1/2 teaspoon salt Directions: Preheat oven to 450°. Toss all ingredients; spread in a greased 15x10x1-in. pan. Roast until tender and lightly browned, 20-25 minutes, stirring occasionally.

321

Rosemary & Garlic Mashed Cauliflower

Servings: 4


Ingredients: 1 large cauliflower, chopped into small florets 3 ounces low fat cream cheese 2 tablespoons unsalted butter 1 1/2 teaspoon minced garlic (sauteed if you aren't buying it already prepared) 1 tablespoon fresh rosemary, chopped into small pieces Directions: 1. Bring a medium pot of water to boil. Once boiling, cook the cauliflower for 8-10 minutes or

until fork tender. Remove and drain cauliflower. 2. Place cauliflower along with all other ingredients into a blender or food processor and pulse

until smooth and creamy.

322

Sauteed Radishes with Green Beans

Servings: 4


Ingredients: 1 tablespoon butter 1/2 pound fresh green or wax beans, trimmed 1 cup thinly sliced radishes 1/2 teaspoon sugar 1/4 teaspoon salt 2 tablespoons pine nuts, toasted Directions: 1. In a large skillet, heat butter over medium-high heat. Add beans; cook and stir 3-4 minutes

or until crisp-tender. 2. Add radishes; cook 2-3 minutes longer or until vegetables are tender, stirring occasionally.

Stir in sugar and salt; sprinkle with nuts.

323

Shredded Gingered Brussels Sprouts

Servings: 6


Ingredients: 1 pound fresh Brussels sprouts (about 5-1/2 cups) 1 tablespoon olive oil 1 small onion, finely chopped 1 tablespoon minced fresh gingerroot 1 garlic clove, minced 1/2 teaspoon salt 2 tablespoons water 1/4 teaspoon pepper Directions: 1. Trim Brussels sprouts. Cut sprouts lengthwise in half; cut crosswise into thin slices. 2. Place a large skillet over medium-high heat. Add Brussels sprouts; cook and stir 2-3 minutes

or until sprouts begin to brown lightly. Add oil and toss to coat. Stir in onion, ginger, garlic and salt. Add water; reduce heat to medium and cook, covered, 1-2 minutes or until vegetables are tender. Stir in pepper.

324

Spinach-parm Casserole

Servings: 6


Ingredients: 2 pounds fresh baby spinach 5 tablespoons butter 3 tablespoons olive oil 3 garlic cloves, minced 1 tablespoon Italian seasoning 3/4 teaspoon salt 1 cup grated Parmesan cheese Directions: 1. Preheat oven to 400°. In a stockpot, bring 5 cups water to a boil. Add spinach; cook,

covered, 1 minute or just until wilted. Drain well. 2. In a small skillet, heat butter and oil over medium-low heat. Add garlic, Italian seasoning

and salt; cook and stir until garlic is tender, 1-2 minutes. 3. Spread spinach in a greased 8-in. square or 1-1/2-qt. baking dish. Drizzle with butter

mixture; sprinkle with cheese. Bake, uncovered, until cheese is lightly browned, 10-15 minutes.

325

Sweet Carrots

Servings: 2


Ingredients: 1-1/2 cups baby carrots 2 teaspoons brown sugar 1 teaspoon butter or stick margarine 1 teaspoon white wine vinegar or cider vinegar 1/8 teaspoon salt 1 teaspoon minced chives Directions: Place carrots in a steamer basket. Place in a saucepan over 1 in. of water; bring to a boil. Cover and steam for 5-8 minutes or until tender. Transfer carrots to a bowl. Add the brown sugar, butter, vinegar and salt; toss until butter is melted and carrots are coated. Sprinkle with chives.

326

Thyme-roasted Carrots

Servings: 12


Ingredients: 3 pounds medium carrots, halved lengthwise 2 tablespoons minced fresh thyme or 2 teaspoons dried thyme 2 tablespoons canola oil 1 tablespoon honey 1 teaspoon salt Directions: Preheat oven to 400°. Divide carrots between two greased 15x10x1-in. baking pans. In a small bowl, mix thyme, oil, honey and salt; brush over carrots. Roast 20-25 minutes or until tender.

327

Whipped Squash

Servings: 6


Ingredients: 1 butternut squash (about 2-1/2 pounds), peeled, seeded and cubed 3 cups water 3/4 teaspoon salt, optional, divided 2 tablespoons butter or margarine 1 tablespoon brown sugar 1/8 to 1/4 teaspoon ground nutmeg Directions: In a saucepan over medium heat, bring squash, water and 1/2 teaspoon of salt if desired to a boil. Reduce heat; cover and simmer for 20 minute or until the squash is tender. Drain; transfer to a mixing bowl. Add butter, brown sugar, nutmeg and remaining salt if desired; beat until smooth.

328

Yellow Squash and Tomatoes

Servings: 4


Ingredients: 2 medium yellow summer squash, coarsely chopped 2 tablespoons olive oil 16 cherry tomatoes, halved 2 tablespoons minced fresh basil or 2 teaspoons dried basil 1/4 teaspoon pepper 1/8 teaspoon salt Directions: In a large skillet, saute squash in oil until tender. Add the tomatoes, basil, pepper and salt. Reduce heat to medium; cook 1-2 minutes longer or until heated through.

329

Zucchini Parmesan

Servings: 6


Ingredients: 1/2 to 1 teaspoon minced garlic 1 tablespoon olive oil 4 medium zucchini, cut into 1/4-inch slices 1 can (14-1/2 ounces) Italian diced tomatoes, undrained 1 teaspoon seasoned salt 1/4 teaspoon pepper 1/4 cup grated Parmesan cheese Directions: 1. In a large skillet, saute garlic in oil. Add zucchini; cook and stir for 4-5 minutes or until crisp-

tender. 2. Stir in the tomatoes, seasoned salt and pepper. Simmer, uncovered, for 9-10 minutes or

until liquid is absorbed and mixture is heated through. Sprinkle with Parmesan cheese. Serve with a slotted spoon.

330

Soups

331

Asparagus Cress Soup

Servings: 2


Ingredients: 1/4 cup chopped green onions 4 teaspoons butter 1 tablespoon all-purpose flour 1 cup chicken broth 1/2 pound fresh asparagus, cut into 1-inch pieces 1/4 bunch watercress, stems removed (about 1/2 cup, lightly packed) 1/2 cup half-and-half cream 1/4 teaspoon salt Dash white pepper Dash cayenne pepper Sour cream, optional Directions: 1. In a small saucepan, saute onions in butter until tender. Stir in flour until blended; cook for

2 minutes or until golden brown. 2. Gradually stir in broth; bring to a boil. Add asparagus and watercress. Reduce heat; cover

and simmer for 5-7 minutes or until asparagus is tender. Remove from the heat; cool slightly.

3. In a blender, process soup until smooth. Return to the pan. Stir in the cream, salt and peppers; heat through (do not boil). Serve with a dollop of sour cream if desired.

332

Beefy Mushroom Soup

Servings: 3


Ingredients: 1 medium onion, chopped 1/2 cup sliced fresh mushrooms 2 tablespoons butter 2 tablespoons all-purpose flour 2 cups reduced-sodium beef broth 2/3 cup cubed cooked roast beef 1/2 teaspoon garlic powder 1/4 teaspoon paprika 1/4 teaspoon pepper 1/8 teaspoon salt Dash hot pepper sauce 1/4 cup shredded part-skim mozzarella cheese, optional Directions: 1. In a large saucepan, saute onion and mushrooms in butter until onion is tender; remove

with a slotted spoon and set aside. In a small bowl, whisk flour and broth until smooth; gradually add to the pan. Bring to a boil; cook and stir for 1-2 minutes or until thickened.

2. Add the roast beef, garlic powder, paprika, pepper, salt, pepper sauce and onion mixture; cook and stir until heated through. Garnish with cheese if desired.

333

Cool as a Cucumber Soup

Servings: 5


Ingredients: 1 pound cucumbers, peeled, seeded and sliced 1/2 teaspoon salt 1-1/2 cups fat-free plain yogurt 1 green onion, coarsely chopped 1 garlic clove, minced 4-1/2 teaspoons snipped fresh dill Additional chopped green onion and snipped fresh dill Directions: 1. In a colander set over a bowl, toss cucumbers with salt. Let stand for 30 minutes. Squeeze

and pat dry. 2. Place the cucumbers, yogurt, onion and garlic in a food processor; cover and process until

smooth. Stir in dill. Serve immediately in chilled bowls. Garnish with additional onion and dill.

334

Cream of Cauliflower Soup

Servings: 6


Ingredients: 1/3 cup green onions (tops only) 2 tablespoons butter or stick margarine 2 tablespoons all-purpose flour 1/2 teaspoon salt 2 cups chicken broth 1 package (10 ounces) frozen cauliflower, thawed and chopped 2 cups 1% milk 1-1/2 cups (6 ounces) shredded reduced-fat cheddar cheese 2 tablespoons dry sherry, optional 1 tablespoon minced chives Directions: In a saucepan, saute onions in butter until tender. Stir in flour and salt until blended. Gradually add broth. Bring to a boil; cook and stir for 2 minutes or until thickened. Reduce heat. Add cauliflower; simmer for 2 minutes. Add the milk and cheese; cook and stir until cheese is melted. Stir in sherry if desired. Garnish with chives.

335

Creamy Reuben Soup

Servings: 5


Ingredients: 1/2 cup chopped onion 1/4 cup chopped celery 1/4 cup chopped green pepper 1/4 cup butter, cubed 2 tablespoons all-purpose flour 1 cup beef broth 2 cups half-and-half cream 1/4 pound sliced deli corned beef, coarsely chopped 3/4 cup sauerkraut, rinsed and well drained 1/4 teaspoon salt 1/4 teaspoon pepper 1 cup (4 ounces) shredded Swiss cheese Directions: 1. In a large saucepan, saute the onion, celery and green pepper in butter until tender. Stir in

flour until blended; gradually add broth. Bring to a boil; cook and stir for 2 minutes or until thickened.

2. Reduce heat to low. Add the cream, corned beef, sauerkraut, salt and pepper; heat through (do not boil). Stir in cheese until melted.

336

Creamy Turkey Noodle Soup

Servings: 8


Ingredients: 1/3 cup butter, cubed 1 medium carrot, shredded 1 celery rib, finely chopped 1/3 cup all-purpose flour 1 carton (32 ounces) chicken broth 1/2 cup half-and-half cream 1/2 cup 2% milk 1 cup uncooked kluski or other egg noodles 2 cups cubed cooked turkey 1-1/2 cups shredded cheddar cheese 1/4 teaspoon salt 1/4 teaspoon pepper Directions: 1. In a large saucepan, heat butter over medium-high heat; saute carrot and celery until

tender, 3-5 minutes. Stir in flour until blended; gradually add broth, cream and milk. Bring to a boil, stirring constantly; cook and stir until thickened, 1-2 minutes.

2. Stir in noodles. Reduce heat; simmer, uncovered, until noodles are al dente, 7-10 minutes, stirring occasionally. Add remaining ingredients; cook and stir until turkey is heated through and cheese is melted.

337

Curried Pumpkin Soup

Servings: 4


Ingredients: 1 small onion, chopped 1 teaspoon cooking oil 2 cups chicken broth 1-1/2 cups cooked or canned pumpkin 1 tablespoon lemon juice 1 teaspoon curry powder 1 teaspoon sugar 1/2 teaspoon salt, optional Dash pepper 1/2 cup half-and-half cream or evaporated milk Chopped fresh parsley, optional Directions: In a saucepan over medium heat, saute the onion in oil until tender. Add broth, pumpkin, lemon juice, curry powder, sugar, salt if desired and pepper; bring to a boil. Reduce heat; cover and simmer for 15 minutes. Stir in cream; heat through. Garnish with parsley if desired.

338

Effortless Broccoli Soup

Servings: 2


Ingredients: 1/4 cup chopped onion 2 tablespoons butter 2 cups chopped fresh broccoli 1 can (14-1/2 ounces) reduced-sodium chicken broth 1/2 teaspoon garlic powder 1/4 teaspoon pepper 1/8 teaspoon salt Sour cream, optional Directions: 1. In a large saucepan, saute onion in butter until tender. Add the broccoli, broth, garlic

powder, pepper and salt. Bring to a boil. Reduce heat; cover and simmer for 10-12 minutes or until broccoli is tender. Cool slightly.

2. In a blender, cover and process soup until smooth. Return to the pan and heat through. Garnish servings with sour cream if desired.

339

Homemade Chicken Tortilla Soup

Servings: 8


Ingredients: 1 large onion, chopped 2 tablespoons olive or vegetable oil 1 can (4 ounces) chopped green chilies 2 garlic cloves, minced 1 jalapeno pepper, seeded and chopped 1 teaspoon ground cumin 5 cups chicken broth 1 can (15 ounces) tomato sauce 1 can (14-1/2 ounces) diced tomatoes with garlic and onion, undrained 3 cans (5 ounces each) white chicken, drained 1/4 cup minced fresh cilantro or parsley 2 teaspoons lime juice Salt and pepper to taste Crushed tortilla chips Shredded Monterey Jack cheese or cheddar cheese Directions: In a large saucepan, saute onion in oil; add the chilies, garlic, jalapeno and cumin. Stir in the broth, tomato sauce and tomatoes. Bring to a boil. Reduce heat; stir in chicken. Simmer, uncovered, for 10 minutes. Add the cilantro, lime juice, salt and pepper. Top with chips and cheese.

340

Lemon-chicken Velvet Soup

Servings: 2


Ingredients: 2 tablespoons butter 2 tablespoons all-purpose flour 1 can (14-1/2 ounces) chicken broth 3 tablespoons lemon juice 1-1/2 cups cubed cooked chicken breast 10 fresh or frozen sugar snap peas 2 tablespoons minced fresh parsley 1 teaspoon grated lemon peel 3 tablespoons heavy whipping cream Directions: 1. In a small saucepan, melt butter. Stir in flour until smooth; gradually add broth and lemon

juice. Bring to a boil; cook and stir for 1-2 minutes or until thickened. 2. Stir in the chicken, peas, parsley and lemon peel; cook 2-3 minutes longer or until chicken is

heated through and peas are crisp-tender. Stir in cream; heat through (do not boil).

341

Marvelous Mushroom Soup

Servings: 9


Ingredients: 3 medium onions, chopped 2 garlic cloves, minced 1/4 cup butter 2 pounds fresh mushrooms, chopped 2 cups heavy whipping cream 2 cups beef broth 1/2 teaspoon salt 1/2 teaspoon pepper Grated Parmesan cheese and minced fresh parsley, optional Directions: In a large saucepan, cook onions and garlic in butter over medium-low heat until tender. Reduce heat to low; add the mushrooms. Cook for 8-10 minutes or until tinder, stirring occasionally. Add the cream, broth, salt and pepper; cook and stir over low heat until heated through. Garnish with Parmesan cheese and parsley if desired.

342

Mexican Shrimp Bisque

Servings: 3


Ingredients: 1 small onion, chopped 1 tablespoon olive oil 2 garlic cloves, minced 1 tablespoon all-purpose flour 1 cup water 1/2 cup heavy whipping cream 2 teaspoons chicken bouillon granules 1 tablespoon chili powder 1/2 teaspoon ground cumin 1/2 teaspoon ground coriander 1/2 pound uncooked medium shrimp, peeled and deveined 1/2 cup sour cream Chopped fresh cilantro and sliced avocado, optional Directions: 1. In a small saucepan, saute onion in oil until tender. Add garlic; cook 1 minute longer. Stir in

flour until blended. Stir in the water, cream, bouillon and seasonings; bring to a boil. Reduce heat; cover and simmer for 5 minutes.

2. Cut shrimp into bite-size pieces if desired; add shrimp to soup. Simmer 5-10 minutes longer or until shrimp turn pink. Place sour cream in a small bowl; gradually stir in 1/2 cup hot soup. Return all to the pan, stirring constantly. Heat through (do not boil). Top with cilantro and avocado if desired.

343

Mushroom Onion Soup

Servings: 4


Ingredients: 2 cups (8 ounces) fresh mushrooms 3 tablespoons butter or margarine 2 medium onions, chopped 2 tablespoons all-purpose flour 5 cups chicken broth 1/2 teaspoon salt, optional Dash pepper 1/3 cup uncooked long grain rice 1 bay leaf 2 tablespoons chopped fresh parsley Directions: Trim mushroom stems level with the caps; finely chop stems and thinly slice caps. In a large saucepan, melt butter; add mushrooms and onions. Cook and stir over low heat for 5 minutes. Blend in flour; add broth, salt and pepper. Cook, stirring constantly, until mixture boils. Reduce heat. Add rice and bay leaf; cover and simmer for 15-20 minutes or until the rice is tender. Discard bay leaf. Sprinkle with parsley.

344

Reuben Soup

Servings: 6


Ingredients: 1/2 cup chopped onion 1/2 cup sliced celery 2 tablespoons butter 1 cup chicken broth 1/2 teaspoon baking soda 2 tablespoons cornstarch 2 tablespoons water 3/4 cup sauerkraut, rinsed and drained 2 cups half-and-half cream 2 cups chopped cooked corned beef 1 cup shredded Swiss cheese Salt and pepper to taste Rye croutons, optional Directions: 1. In a large saucepan, saute onion and celery in butter until tender. Add broth and baking

soda. Combine cornstarch and water until smooth; gradually add to pan. Bring to a boil; cook and stir for 2 minutes or until thickened.

2. Reduce heat. Add sauerkraut, cream and corned beef; simmer and stir for 15 minutes. Add cheese; heat until melted. Add salt and pepper. Garnish with croutons if desired.

345

Salsa Chicken Soup

Servings: 6


Ingredients: 1/2 pound boneless skinless chicken breasts, cubed 1 can (14-1/2 ounces) chicken broth 1-3/4 cups water 1 to 2 teaspoons chili powder 1 cup frozen corn 1 cup salsa Shredded Monterey Jack cheese or pepper Jack cheese, optional Directions: In a large saucepan, combine the chicken, broth, water and chili powder. Bring to a boil. Reduce heat; cover and simmer for 5 minutes. Add corn; return to a boil. Reduce heat; simmer, uncovered, for 5 minutes or until chicken is no longer pink and corn is tender. Add salsa and heat through. Garnish with cheese if desired.

346

Shrimp Gazpacho

Servings: 12


Ingredients: 6 cups spicy hot V8 juice 2 cups cold water 1/2 cup lime juice 1/2 cup minced fresh cilantro 1/2 teaspoon salt 1/4 to 1/2 teaspoon hot pepper sauce 1 pound peeled and deveined cooked shrimp (31-40 per pound), tails removed 1 medium cucumber, seeded and diced 2 medium tomatoes, seeded and chopped 2 medium ripe avocados, peeled and chopped Directions: In a large nonreactive bowl, mix first six ingredients. Gently stir in remaining ingredients. Refrigerate, covered, 1 hour before serving.

347

Speedy Vegetable Soup

Servings: 11


Ingredients: 2 cans (one 49 ounces, one 14-1/2 ounces) reduced-sodium chicken broth 2 celery ribs, thinly sliced 1 medium green pepper, chopped 1 medium onion, chopped 2 medium carrots, chopped 1 envelope onion soup mix 1 bay leaf 1/4 teaspoon garlic powder 1/4 teaspoon pepper 1 can (14-1/2 ounces) diced tomatoes, undrained Directions: In a saucepan, combine the first nine ingredients; bring to a boil over medium heat. Reduce heat; cover and simmer for 15-20 minutes or until vegetables are tender. Add tomatoes; heat through. Remove bay leaf.

348

Smooth Carrot Soup

Servings: 3


Ingredients: 2 cups chopped carrots 1/4 cup chopped onion 1 tablespoon butter 1 can (14-1/2 ounces) chicken broth 1/4 teaspoon ground ginger 1/2 cup buttermilk Directions: 1. In a small saucepan, saute carrots and onion in butter until crisp-tender. Add broth and

ginger. Bring to a boil. Reduce heat; cover and simmer for 10-15 minutes or until carrots are very tender. Cool slightly.

2. Puree soup in a blender; return to the pan. Stir in buttermilk; heat through (do not boil).

349

Summer Garden Soup

Servings: 8


Ingredients: 1 cup chopped onion 4 to 6 garlic cloves, minced 2 tablespoons olive or vegetable oil 3 cups chopped fresh tomatoes 1 cup fresh or frozen cut green beans 1 tablespoon minced fresh basil or 1 teaspoon dried basil 1 teaspoon minced fresh tarragon or 1/4 teaspoon dried tarragon 1/2 teaspoon minced fresh dill or pinch dill weed 1/4 teaspoon pepper 1/4 teaspoon salt, optional 3-1/2 cups chicken broth 1 cup fresh or frozen peas 1 cup sliced zucchini or yellow summer squash Directions: In saucepan, saute onion and garlic in oil until onion is tender. Add tomatoes, beans, basil, tarragon, dill, pepper and salt if desired; simmer for 10 minutes. Add broth, peas and zucchini; simmer for 5-10 minutes or until vegetables are crisp-tender.

350

Tomato Zucchini Soup

Servings: 8


Ingredients: 1 cup chopped onion 1 cup thinly sliced celery 1 garlic clove, minced 1/4 cup chopped green pepper 1 tablespoon vegetable oil 2 pounds zucchini, chopped 2 medium tomatoes, chopped 3 cups chicken broth 1/2 teaspoon dried basil 1/4 teaspoon dried thyme 1 cup half-and-half cream or milk Directions: In a large saucepan, saute onion, celery, garlic and green pepper in oil until tender. Add zucchini, tomatoes, broth, basil and thyme; bring to a boil. Reduce heat; simmer, uncovered, for 20-30 minutes or until the vegetables are tender. Stir in cream; heat through. Serve hot or cold.

351

Snacks

352

Avocado Crisps

Servings: 4 Per Serving. Net Carbs: 5g Total Cook Time: 20 Minutes Ingredients: 1 1/2 ripe Hass avocados 1/2 tsp salt 1 1/4 cup nely grated hard cheese, like Grana Pedana or Parmesan zest of 1 lemon black pepper Directions: 1. Mix everything together well. 2. Place teaspoon-sized dollops onto a parchment-lined baking tray, flatten into thin disks and

bake for 15-17 minutes at 180C. 3. The crisps should turn a golden colour but not too brown, else they are burnt. 4. Remove from the oven and allow them to cool and crisp up. 5. For a Mexican twist, add a dash of cumin and some chili powder.

353

Basil & Olive Eggs

Servings: 2-3 Per Serving. Net Carbs: 0.3g Total Cook Time: 15 Minutes Ingredients: 3 large eggs ½ small pack basil 6 pitted Kalamata olives 1 tbsp extra virgin rapeseed oil 1 tsp cider vinegar Directions: 1. Boil the eggs for 8 mins then cool in cold water. Peel and halve. Scoop out the yolks. 2. Put the the basil, olives, oil, vinegar and a grinding of pepper in a small bowl. Blitz with a

hand blender then add the yolk and roughly mash together. Spoon back into the eggs and keep in the fridge.

354

Butter Coffee

Servings: 1 Per Serving. Net Carbs: 0g Total Cook Time: 5 Minutes Ingredients: 1 cup water 2 tbsp coffee 1 tbsp grass fed butter 1 tbsp coconut oil Directions: 1. Make a cup of coffee your favorite way. We like to use a Turkish Coffee Pot. We simply

simmer ground coffee in water for about 5 minutes and then strain it into our cup. You can also use a Moka Pot, a French press, or a coffee machine!

2. Pour your brewed coffee into your blender (like a Nutribullet) and butter and coconut oil. Blend for about 10 seconds. You'll see it instantly become light and creamy!

3. Pour the butter coffee into a mug and enjoy! Add in any other ingredients you’d like in this step like cinnamon or whipped cream!

355

Coconut Butter Cups

Servings: 4 Per Serving. Net Carbs: 0.5g Total Cook Time: 2 Minutes Ingredients: 4 tbsp cocoa powder 4 tbsp coconut oil 2 tbsp So Nourished erythritol 4 tsp coconut butter 1 pinch salt Directions: 1. Combine coconut oil, cocoa powder and erythritol and stir until there are no clumps. Add a

pinch of salt to help bring out sweetness. 2. If your coconut butter is not soft enough to spoon and pour, place the jar in a hot water

bath. Fill up a bowl with hot water and let the coconut butter jar sit in it for a few minutes. You'll see the butter starting to become very soft along the edges of the jar.

3. Pour roughly half your chocolate mixture evenly into 4 silicone cupcake molds sitting on a plate. Tilt each cupcake mold around so that the chocolate mixture coats the edges a little. This will help hide the white layer of coconut butter. (This method works very well with paper liners, but as silicone ones are very nonstick, you'll still see some coconut butter peeking out from the sides.) Place in freezer for about 5 minutes.

4. When the bottom layer has hardened, spoon a teaspoon of coconut butter onto each mold. Tap the plate of cupcake molds on your counter a few times so the coconut butter spreads out evenly and covered the whole chocolate layer. Place again in the freezer for a few minutes.

5. Lastly, take the remaining chocolate mixture and cover the hardened coconut butter. Freeze one last time for about 5 more minutes. Enjoy!

356

Curried Tropical Nut Mix

Servings: 22


Ingredients: 2 tablespoons curry powder 1 tablespoon butter 1 tablespoon olive oil 1 teaspoon ground cumin 1/2 teaspoon cayenne pepper 2 cups salted roasted almonds 2 cups salted cashew halves 2 cups salted peanuts 1 cup sweetened shredded coconut 1/2 cup dried mangoes, chopped Directions: 1. In a large microwave-safe bowl, combine the first five ingredients. Microwave, uncovered,

on high for 30 seconds. Add the almonds, cashews, peanuts and coconut; toss to coat. 2. Cook, uncovered, 5-6 minutes longer or until lightly browned, stirring after each minute.

Add mangoes. Spread onto waxed paper to cool. Store in an airtight container.

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Garlic Pumpkin Seeds

Servings: 8


Ingredients: 1 tablespoon canola oil 1/2 teaspoon celery salt 1/2 teaspoon garlic powder 1/2 teaspoon seasoned salt 2 cups fresh pumpkin seeds Directions: 1. In a small bowl, combine the oil, celery salt, garlic powder and seasoned salt. Add pumpkin

seeds; toss to coat. Spread a quarter of the seeds in a single layer on a microwave-safe plate. Microwave, uncovered, on high for 1 minute; stir.

2. Microwave 2-3 minutes longer or until seeds are crunchy and lightly browned, stirring after each minute. Repeat with remaining pumpkin seeds. Serve warm, or cool before storing in an airtight container.

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Granola Bars

Servings: 7 Per Serving. Net Carbs: 7.5g Total Cook Time: 18 Minutes Ingredients: ½ cup almonds ¼ cup unsweetened coconut flakes 3 tbsp sunflower seeds 2 tbsp sesame seeds 1 tsp cinnamon ¼ tsp sea salt 1 tsp vanilla extract 1 tbsp molasses 3½ tbsp sweetener of choice: use erythritol sweetener for low carb or other low carb granular sweetener equivalent or for paleo use coconut sugar. 2 tbsp almond butter or peanut butter 1 egg Optional Topping: 1 ½ tbsp melted low carb sugar free chocolate or for paleo use these chocolate chips Directions: 1. Preheat oven to 350 F, and grease or oil an 8x4 inch loaf pan. 2. Place all granola bar ingredients into a food processor and pulse until mixed, but still with

some nuts in small chunks. 3. Spoon and spread mixture in prepared pan. Press and flatten mixture in pan with the back

of a spoon. 4. Bake 15 minutes or until golden. Remove from oven and let cool for 12 minutes or more

until firm. Drizzle with optional melted chocolate and let chocolate dry. 5. Cut into bars by slicing across the width of the loaf pan and serve.

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Green Bean Fries

Servings: 4 Per Serving. Net Carbs: 2.5g Total Cook Time: 20 Minutes Ingredients: 12 oz. green beans 1 large egg 2/3 cup grated parmesan 1/2 tsp pink Himalayan salt 1/4 tsp black pepper 1/2 tsp garlic powder (optional) 1/4 tsp paprika (optional) Directions: 1. Preheat the oven to 400°F and make sure your green beans are dry and snipped (the fibrous

end cut off). 2. Combine the grated Parmesan cheese with the seasonings on a shallow plate and mix to

evenly disperse everything. 3. Whisk an egg in a bowl large enough to drench the green beans in. Drench a handful of

green beans in the beaten egg and let the excess drop off for a few seconds. 4. Gently press the green beans in the Parmesan cheese mixture and sprinkle some cheese

over. Toss gently with your hands. 5. Place the green beans on your largest, greased baking sheet making sure they have room on

all sides to crisp up in the oven. Bake for about 10 minutes, checking to see that the cheese has become slightly golden.

6. Let the green beans cool until they can be handled. Serve with some spicy mayo or ranch and enjoy!

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Herbed Tortilla Chips

Servings: 3


Ingredients: 2 teaspoons grated Parmesan cheese 1/2 teaspoon dried oregano 1/2 teaspoon dried parsley flakes 1/2 teaspoon dried rosemary, crushed 1/4 teaspoon garlic powder 1/8 teaspoon kosher salt Dash pepper 2 flour tortillas (6 inches) 2 teaspoons olive oil Directions: 1. In a small bowl, combine the first seven ingredients. Brush tortillas with oil; cut each tortilla

into six wedges. Arrange in a single layer on a baking sheet coated with cooking spray. 2. Sprinkle wedges with seasoning mixture. Bake at 425° for 5-7 minutes or until golden

brown. Cool for 5 minutes.

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Homemade Barbecue Potato Chips

Servings: 6


Ingredients: 1 teaspoon paprika 1/2 teaspoon garlic salt 1/4 teaspoon sugar 1/4 teaspoon onion powder 1/4 teaspoon chili powder 1/8 teaspoon ground mustard Dash cayenne pepper 1 large potato, peeled 1 quart ice water Oil for deep-fat frying Directions: 1. In a small bowl, combine the first seven ingredients; set aside. Using a vegetable peeler, cut

potato into very thin slices. Place in a large bowl; add ice water. Soak for 30 minutes. 2. Drain potato; place on paper towels and pat dry. In an electric skillet, heat 1-1/2 in. of oil to

375°. Fry potato slices in batches for 1-2 minutes or until golden brown, turning once. Remove with a slotted spoon; drain on paper towels. Immediately sprinkle with seasoning mixture. Store in an airtight container.

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Kale Chips

Servings: 2 Per Serving. Net Carbs: 3g Total Cook Time: 17 Minutes Ingredients: 1 bunch kale 2 tbsp olive oil 2 tbsp Parmesan cheese 1 tsp garlic powder 1 tsp salt 1 tsp crushed red pepper Directions: 1. Start by washing and drying your bunch of kale. Make sure to dry them really well between

some paper towels. If the kale is too wet with water when going in to the oven, it will steam instead of bake

2. Rip into your desired pieces. Stem in or out, your preference. 3. Pour in your oil of choice; we used olive oil. And add in your seasoning. 4. Using your hands, gently massage and combine all the ingredients and make sure both sides

of every leaf are shiny with oil. 5. Next, lay and space them out on a cookie sheet. We didn't grease ours as our chips were

oily enough. 6. Throw them into the oven at 350°F. After 8 minutes, check in on them. If they're still soft,

keep baking for 2 minute intervals. We ended up baking ours for about 12 minutes. 7. When they're sufficiently crunchy, take them out and tip them over into a deep bowl.

They're ready to snack on! Enjoy!

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Keto Lava Cake

Servings: 1 Per Serving. Net Carbs: 4g Total Cook Time: 20 Minutes Ingredients: 2 tbps cocoa powder 1-2 tbsp So Nourished erythritol 1 medium egg 1 tbsp heavy cream 1/2 tsp vanilla extract 1/4 tsp baking powder 1 pinch salt Directions: 1. Preheat your oven, if you're using one, to 350°F. Combine your erythritol and cocoa powder

and whisk to remove any clumps. This’ll make the consistency of our cake much smoother. 2. In a different bowl, beat your egg until a little fluffy. Since your lava cake is flourless, you

need the aeration of the beaten egg to help coax the cake to rise. 3. Then add your egg, heavy cream and vanilla extract to the erythritol and cocoa mixture. Add

your salt and baking powder as well. 4. Spray a little cooking oil into the mug, pour your batter in (ours are ceramic, you can also

use ramekins) and put it to bake for about 10-15 minutes at 350° F. Do not overcook the cake or it will not flow lava! The top of the cake should be set but pretty jiggly.

5. As an alternative, you can also microwave your mug cake for about a minute. All microwaves are different, so once the minute is up, check up on your cake and if it’s still not solid but jiggly on top, put it back in for 10 second intervals until done.

6. Now it’s up to you how to enjoy it. You can eat your lava cake straight out of the mug (let it cool until you can touch the mug without burning yourself!) or top it off with ice cream, whipped cream, or all kinds of goodies. We decided to make it a molten lava cake. While still hot and in the mug, add a scoop of ice cream to the top. Then wedge a knife along the sides of the mug to help the cake unstick and place a plate onto the mug.

7. Hold the plate and mug firmly together and flip it upside down so that the mug is now face down on the plate. Tap a few times on the bottom of the mug and the cake should slide off onto the plate without a problem.

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8. Now your ice cream is smooshed underneath the warm lava cake and will melt just a little. When you break into the lava cake, it warm insides and the ice cream should ooze out beautifully. Don’t delay, scoop it all up and eat it before someone gets to it first!

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Keto Protein Shake

Servings: 1 Per Serving. Net Carbs: 4.5g Total Cook Time: 5 Minutes Ingredients: 1 cup almond milk 1 tbsp cocoa powder 1 tbsp coconut oil 1 tbsp peanut butter 2 tsp So Nourished erythritol 1 scoop chocolate protein powder 4 ice cubes Directions: 1. Invest in a good, low carb protein powder! In these cases, the flavor doesn't matter too

much as we're adding a whole bunch of goodies. We used Now Foods Chocolate Protein Powder, which is 0 net carbs per serving.

2. In a Nutribullet, combine all the dry ingredients and then add your wet ones. You can choose your main liquid here. Whether it's water, cream, coconut/almond/cashew milk, make sure it's low carb. Even in innocent almond milk, some brands pump in a good amount of sugar. Try to buy the unsweetened versions.

3. Add ice cubes for added thickness and blend for about a minute. Enjoy cold!

366

Mediterranean Dip with Pita Chips

Servings: 18


Ingredients: 12 pita pocket halves Cooking spray 1-3/4 teaspoons garlic powder, divided 12 ounces cream cheese, softened 1 cup (8 ounces) plain yogurt 1 teaspoon dried oregano 3/4 teaspoon ground coriander 1/4 teaspoon pepper 1 large tomato, seeded and chopped 5 pepperoncini, sliced 1/2 cup pitted Greek olives, sliced 1 medium cucumber, seeded and diced 1/3 cup crumbled feta cheese 2 tablespoons minced fresh parsley Directions: 1. Cut each pita half into three wedges; separate each wedge into two pieces. Place on an

ungreased baking sheet. Spritz both sides of wedges with cooking spray; sprinkle with 1 teaspoon garlic powder.

2. Bake at 350° for 5-6 minutes on each side or until golden brown. Cool on wire racks. 3. Meanwhile, in a small bowl, beat the cream cheese, yogurt, oregano, coriander, pepper and

remaining garlic powder. Spread into a 9-in. pie plate. Top with tomato, pepperoncini, olives, cucumber, feta cheese and parsley. Serve with pita chips.

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Mexican Chocolate Pudding

Servings: 2 Per Serving. Net Carbs: 3.5g Total Cook Time: 10 Minutes Ingredients: 1 avocado 2.5 tbsp raw cocoa powder 1/16 tsp ground cayenne pepper 1 tsp ceylon cinnamon 1 tbsp unsweetened coconut milk 1 tbsp So Nourished erythritol 1/2 tsp pure vanilla extract 1 pinch Stevia 1 pinch pink Himalayan sea salt Directions: 1. Cut and pit an avocado and blend it in a food processor until smooth. 2. Add in your cocoa powder, coconut milk and vanilla extract. Blend until smooth. 3. Add in your erythritol (or your favorite sweetener), cinnamon, a bit of stevia and ground

cayenne pepper. 4. Keep blending and scraping down the sides of the food processor to get all the chunks even

combined. 5. Serve with a sprinkle of coarse Himalayan pink sea salt for a flavorful crunch!

368

Mocha Pumpkin Seeds

Servings: 12


Ingredients: 6 tablespoons sugar 2 tablespoons baking cocoa 1 tablespoon instant coffee granules 1 large egg white 2 cups salted shelled pumpkin seeds (pepitas) Directions: 1. Preheat oven to 325°. Place sugar, cocoa and coffee granules in a small food processor;

cover and pulse until finely ground. 2. In a bowl, whisk egg white until frothy. Stir in pumpkin seeds. Sprinkle with sugar mixture;

toss to coat evenly. Spread in a single layer in a parchment paper-lined 15x10x1-in. baking pan.

3. Bake 20-25 minutes or until dry and no longer sticky, stirring every 10 minutes. Cool completely in pan. Store in an airtight container.

369

Microwave Potato Chips

Servings: 5


Ingredients: 3 medium red potatoes 1/4 cup olive oil 1 teaspoon salt Curry powder Directions: 1. Layer three paper towels on a microwave-safe plate; set aside. 2. Scrub potatoes and cut into 1/16-in.-thick slices. Brush slices on both sides with olive oil and

lightly sprinkle with salt and curry. Arrange on prepared plate (do not overlap). 3. Microwave on high for 3 minutes; turn and microwave 2-3 minutes longer or until chips are

dry and brittle. Repeat with remaining potatoes, oil and seasonings. Let chips cool for at least 1 minute before serving. Store in an airtight container.

370

Nutty Chicken Satay Strips

Servings: 2-3 Per Serving. Net Carbs: 3g Total Cook Time: 20 Minutes Ingredients: 2 tbsp chunky peanut butter (without palm oil or sugar) 1 garlic clove, finely grated 1 tsp Madras curry powder few shakes soy sauce 2 tsp lime juice 2 skinless, chicken breast fillets (about 300g) cut into thick strips about 10cm cucumber, cut into fingers sweet chilli sauce, to serve Directions: 1. Heat oven to 200C/ 180C fan/ gas 4 and line a baking tray with non-stick paper. 2. Mix 2 tbsp chunky peanut butter with 1 finely grated garlic clove, 1 tsp Madras curry

powder, a few shakes of soy sauce and 2 tsp lime juice in a bowl. Some nut butters are thicker than others, so if necessary, add a dash of boiling water to get a coating consistency.

3. Add 2 skinless chicken breast fillets, cut into strips, and mix well. Arrange on the baking sheet, spaced apart, and bake in the oven for 8-10 mins until cooked, but still juicy.

4. Eat warm with roughly 10cm cucumber, cut into fingers, and sweet chilli sauce. Alternatively, leave to cool and keep in the fridge for up to 2 days.

371

Pecans Diablo

Servings: 15


Ingredients: 1/4 cup butter, melted 3/4 teaspoon dried rosemary, crushed 1/4 to 1/2 teaspoon cayenne pepper 1/4 teaspoon dried basil 5 cups pecan halves 2 teaspoons kosher salt Directions: 1. In a large bowl, combine the butter, rosemary, cayenne and basil. Add pecans and toss to

coat. Spread in a single layer in a 15x10x1-in. baking pan. Sprinkle with salt. 2. Bake, uncovered, at 325° for 17-20 minutes or until pecans are crisp, stirring occasionally.

Cool completely. Store in an airtight container.

372

Peppery Fennel & Carrot Salad

Servings: 6 Per Serving. Net Carbs: 6g Total Cook Time: 10 Minutes Ingredients: 2 large carrots, cut into thin sticks or grated 2 large fennel bulbs, quartered and thinly sliced handful peanut or cashew nuts, chopped 2 tbsp olive oil 1 tsp mustard seed 1 tsp nigella or black onion seeds (optional) juice 1 lemon or lime Directions: 1. Heat oven to 200C/ 180C fan/ gas 4 and line a baking tray with non-stick paper. 2. Mix 2 tbsp chunky peanut butter with 1 finely grated garlic clove, 1 tsp Madras curry

powder, a few shakes of soy sauce and 2 tsp lime juice in a bowl. Some nut butters are thicker than others, so if necessary, add a dash of boiling water to get a coating consistency.

3. Add 2 skinless chicken breast fillets, cut into strips, and mix well. Arrange on the baking sheet, spaced apart, and bake in the oven for 8-10 mins until cooked, but still juicy.

4. Eat warm with roughly 10cm cucumber, cut into fingers, and sweet chilli sauce. Alternatively, leave to cool and keep in the fridge for up to 2 days.

373

Pumpkin Pie Spiced Pecans

Servings: 20


Ingredients: 2 tablespoons sugar 1 teaspoon pumpkin pie spice 1/2 teaspoon salt 1/2 teaspoon ground ginger 2 tablespoons water 2 tablespoons honey 2 teaspoons canola oil 1-1/4 pounds pecan halves (about 5 cups) Directions: 1. Combine the sugar, pie spice, salt and ginger; set aside. In a Dutch oven, bring the water,

honey and oil to a boil. Add pecans; cook and stir until all of the liquid is evaporated, about 1 minute. Immediately sprinkle with reserved sugar mixture; toss to coat.

2. Transfer to an ungreased 15-in. x 10-in. x 1-in. baking sheet. Bake at 325° for 15-20 minutes or until browned, stirring twice. Cool on a wire rack. Store in an airtight container.

374

Rosemary Walnuts

Servings: 8


Ingredients: 2 cups walnut halves Cooking spray 2 teaspoons dried rosemary, crushed 1/2 teaspoon kosher salt 1/4 to 1/2 teaspoon cayenne pepper Directions: 1. Place walnuts in a small bowl. Spritz with cooking spray. Add the seasonings; toss to coat.

Place in a single layer on a baking sheet. 2. Bake at 350° for 10 minutes. Serve warm, or cool completely and store in an airtight

container.

375

Salted Almond and Coconut Bark

Servings: 12 Per Serving. Net Carbs: 3.5g Total Cook Time: 15 Minutes Ingredients: 1/2 cup almonds 1/2 cup unsweetened flaked coconut 100 grams dark chocolate (see notes) 1/2 cup coconut butter 1/2 tsp almond extract (optional) 10 drops liquid stevia (optional) 1/4 tsp sea salt Directions: 1. Preheat the oven to 350°F. Spread the almonds and coconut onto a foil-lined baking sheet.

Place it in the preheated oven and toast for 5-8 minutes. Stir once or twice to prevent burning. Once everything is toasted, set the baking sheet off to the side to cool.

2. In a double boiler, melt the dark chocolate and stir in the coconut butter once it has melted a bit. Add in the almond extract and liquid stevia (optional). Mix well and set aside.

3. Line a baking sheet with parchment or wax paper and pour the chocolate mixture in. Spread it out evenly using the back of a spoon or silicone spatula.

4. Scatter the toasted almond and coconut flakes over the top and press gently with your hands so that everything is touching the chocolate. Sprinkle lightly with sea salt and let it set in the refrigerator for at least an hour.

5. Once it has set, slice with a knife or a pizza roller. We opted to break/rip it into shards and enjoy their imperfect shapes!

376

Savory Popcorn Seasoning

Servings: 24


Ingredients: 1 tablespoon garlic powder 1 tablespoon dried parsley flakes 1-1/2 teaspoons each dried basil, marjoram and thyme 1-1/2 teaspoons pepper 3/4 teaspoon cayenne pepper Additional Ingredients for Popcorn: 2 cups air-popped popcorn 1-1/2 teaspoons butter, melted Directions: 1. In a small bowl, combine the garlic powder, parsley, basil, marjoram, thyme, pepper and

cayenne. Store in an airtight container for up to 6 months. 2. To prepare popcorn: In a small bowl, combine the popcorn, butter and 1/2 teaspoon

seasoning; toss to coat.

377

Seasoned Popcorn

Servings: 8


Ingredients: 8 cups air-popped popcorn 2 tablespoons reduced-fat butter, melted 2 tablespoons grated Parmesan cheese 1/4 teaspoon salt 1/4 teaspoon dried oregano 1/8 teaspoon garlic salt Directions: Place popcorn in a large bowl. Drizzle with butter. Combine the remaining ingredients; sprinkle over popcorn and toss to coat.

378

Simple Heart of Palm & Tomato Salad

Servings: 6 Per Serving. Net Carbs: 3g Total Cook Time: 10 Minutes Ingredients: 400g can palm hearts, drained and sliced into rounds 250g pack cherry tomato, halved 2 spring onions, sliced 1 tbsp sherry vinegar 3 tbsp olive oil large handful flat-leaf parsley, chopped Directions: Mix together the hearts of palm, tomatoes and spring onions. Whisk together the sherry vinegar and olive oil. Drizzle over the salad. Sprinkle with the parsley, toss everything together and serve.

379

Spicy Cheese Bites

Servings: 24 Per Serving. Net Carbs: 3g Total Cook Time: 25 Minutes Ingredients: 85g plain flour 50g butter, chopped 50g mature gruyère, grated 25g fresh parmesan (or vegetarian alternative), finely grated 2 eggs, well beaten 1l vegetable oil, for deep frying Directions: 1. Sift the flour and a little salt into a bowl. Set a non-stick pan on the heat with 150ml cold

water and the chopped butter. Bring to the boil, stirring until the butter melts. Tip in all the flour and, using a wooden spoon, beat hard until the mix becomes smooth and starts to leave the side of the pan.

2. Remove from the heat, beat in the gruyère and half the parmesan and cool for 5 mins. Gradually beat in the eggs until you have a smooth, thick, but spoonable mix – you may not need all the egg. Can be set aside now for 2 hrs without chilling.

3. When ready to serve, heat the oil in a deep-fat frying pan to around 180C. Using 2 teaspoons scoop up neat dollops and carefully drop into the hot oil. Fry 6-8 dollops a time for 3-4 mins until golden and crisp – dunk the dollops under to brown evenly. Reheat the oil as necessary. Drain on paper towels, sprinkle with the rest of the parmesan. Serve hot.

380

Spicy Peanuts

Servings: 18


Ingredients: 3 tablespoons olive oil 1 tablespoon crushed red pepper flakes 1 can (12-1/2 ounces) Spanish peanuts (skin on) 1 can (12 ounces) salted peanuts 4 garlic cloves, minced 1 teaspoon chili powder 1/4 teaspoon salt Directions: 1. In a large heavy skillet, heat oil and pepper flakes over medium heat for 1 minute. Add

peanuts and garlic. Cook and stir for 3-5 minutes or until lightly browned. Drain on paper towels.

2. Transfer to a large bowl. Sprinkle with chili powder and salt; toss to coat. Cool completely. Store in an airtight container.

381

Sweet Potato Chips

Servings: 5


Ingredients: 1 pound sweet potatoes, peeled and thinly sliced Oil for deep-fat frying Salt to taste Directions: 1. Soak potatoes in 2-qt. of ice water for 1 hour; drain and pat dry. 2. In an electric skillet or deep fryer, heat oil to 375°. Fry potatoes, seven or eight slices at a

time, 1-2 minutes or until golden brown on both sides, turning once. Drain on paper towels; sprinkle with salt.

382

Tex-mex Popcorn

Servings: 16


Ingredients: 1/2 cup popcorn kernels 3 tablespoons canola oil 1/2 teaspoon cumin seeds Refrigerated butter-flavored spray 1/4 cup minced fresh cilantro 1 teaspoon salt 1 teaspoon chili powder 1/2 teaspoon garlic powder 1/8 teaspoon smoked paprika Directions: 1. In a Dutch oven over medium heat, cook the popcorn kernels, oil and cumin seeds until oil

begins to sizzle. Cover and shake for 2-3 minutes or until popcorn stops popping. 2. Transfer to a large bowl; spritz with butter-flavored spray. Add remaining ingredients and

toss to coat. Continue spritzing and tossing until popcorn is coated.

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Dessert Recipes

384

Almond Panna Cotta

Servings: 6


Ingredients: 1 cup Heavy Cream 1 cup Almond Breeze Unsweetened Vanilla Milk 2 individual packets Sucralose Based Sweetener (Sugar Substitute) 2 tsps Pure Almond Extract 1 1/2 tsps Gelatin Powder (Unsweetened) Directions: This light but aromatic dessert was created by chef Simpson Wong. Panna cotta is Italian for "cooked cream." After two weeks or when you move to Phase 2, you can garnish the dish with 1/3 cup skinned, sliced almonds. Be sure to use unflavored, unsweetened almond milk. This dessert needs to chill for at least 4 hours. 1. Pour 1/2 cup of heavy cream into a bowl. Sprinkle with gelatin and let stand until softened. 2. Combine the remaining heavy cream with the almond milk in a small saucepan. Heat over

medium flame until small bubbles begin to form along the sides of the pan. Pour over the gelatin mixture, Add sugar substitute and stir to mix evenly.

3. Once the mixture is cool, stir in the almond extract. Pour 1/3 cup of the mixture into each of 6 plastic cups or decorative molds. Cover with plastic wrap and refrigerate overnight or until set, at least 4 hours.

4. To serve, invert each panna cotta on a plate. Garnish with optional sliced almonds.

385

Almond-Raspberry Cupcakes

Servings: 10


Ingredients: 2 large Eggs (Whole) 1/4 cup Unsalted Butter Stick 1/3 cup Sucralose Based Sweetener (Sugar Substitute) 2 tbsps Heavy Cream 1 fl oz Tap Water 1/2 tsp Fresh Lemon Juice 1 tsp Vanilla Extract 2 tsps Pure Almond Extract 2 1/2 cups Almond Meal Flour 1/2 tsp Baking Powder (Straight Phosphate, Double Acting) 1/2 tsp Salt 3 1/3 tbsps Sugar Free Red Raspberry Preserves Directions: 1. Preheat oven to 350°F. Place 10 paper cups in a muffin pan and set aside. In a small bowl

beat the egg yolks with 1/4 cup sucralose, butter, cream, water, lemon juice or vinegar and extracts until fully combined. Set aside.

2. In another bowl beat the egg whites until frothy, add the remaining 2 tablespoons of sucralose and continue to beat until stiff peaks form. Gently fold the egg whites into the egg yolk mixture.

3. In a separate bowl, combine the almond meal, baking powder and salt. Gently fold into the egg mixture. Divide this batter equally between the muffin cups then drop 1 teaspoon of raspberry jam into the center.

4. Bake for 20-30 minutes until a toothpick inserted in the center comes out clean. Allow to cool in the pan for 20 minutes. Enjoy warm or at room temperature. Refrigerate remaining cupcakes in an airtight container for up t0 one week and serve at room temperature. These may also be frozen for up to 1 month.

386

Black Velvet Cupcakes

Servings: 6


Ingredients: 3 large Eggs (Whole) 1/4 cup Coconut Milk Unsweetened 1/4 cup Xylitol 2 tsps Vanilla Extract 7 tablespoons Unsalted Butter Stick 1/4 cup Organic High Fiber Coconut Flour 1/4 tsp Baking Powder (Straight Phosphate, Double Acting) 2 tbsps Cocoa Powder (Unsweetened) 1/4 tsp Baking Soda 1/4 tsp Salt 4 oz Cream Cheese 6 tsps Erythritol Directions: For this recipe you will need black food coloring (either liquid or gel; for liquid you will need 1/2 tsp and for gel just a small amount is needed). You will also need orange or other color for the frosting; amount will depend upon desire for color depth. The cupcakes may be sprinkled with edible glitter which is made of food coloring and guar gum (no sugar). The glitter and food colorings can be found at some hobby stores or online. 1. Preheat oven to 375°F. Prepare a muffin tin with 6 paper cups. Set aside. 2. In a medium bowl whisk the eggs with the coconut milk, granular sugar substitute, vanilla,

black food coloring and 3 tablespoons melted butter. Set aside. 3. In a small bowl whisk together the coconut flour, baking powder, cocoa powder, baking

soda and salt. Add to egg mixture whisking to incorporate all ingredients for about a minute. Divide batter into the 6 paper cups, place in the oven and bake until fully set in the center; about 15-18 minutes. When done, set on a wire rack to cool.

4. Make Frosting: In a small bowl, beat the cream cheese with an electric mixer until smooth. Add 4 tbsp (1/4 cup) softened butter and continue to beat another minute. Add the erythritol; beat another minute then add vanilla and food coloring as desired. Adjust for sweetness by adding a pinch of stevia if desired. Frost cupcakes using a piping bag or by hand.

387

Berry Cream Dessert

Servings: 16


Ingredients: 1 package (3 ounces) strawberry gelatin 1 package (3 ounces) raspberry gelatin 2 cups boiling water 2 cups cold water 1 carton (8 ounces) strawberry yogurt 1 carton (8 ounces) raspberry yogurt 2 cups sliced fresh or frozen unsweetened strawberries 1 carton (12 ounces) frozen whipped topping, thawed Additional fresh strawberries, optional Directions: 1. In a large bowl, dissolve strawberry and raspberry gelatin in boiling water. Stir in cold water

and strawberry and raspberry yogurt until blended. Chill until syrupy, about 1 hour. 2. Fold in strawberries and whipped topping. Spoon into individual dishes. Chill until firm,

about 4 hours. Garnish with fresh berries if desired.

388

Berries with Chocolate Ganache

Servings: 6


Ingredients: 8 oz Strawberries 2 cups Red Raspberries 2 cups Fresh Blueberries 8 oz Sugar Free Chocolate Chips 1/3 cup Heavy Cream 1/2 tsp Vanilla Extrac Directions: 1. Combine fruit and place into 6 dessert bowls. 2. In a small saucepan over low heat, heat chocolate and cream until just melted (this can be

done in a microwave for 30 seconds at a time. Be careful not to overheat and burn the chocolate). Add vanilla and stir until smooth.

3. Cool slightly and drizzle sauce over fruit just before serving.

389

Bittersweet Chocolate Brownie Drops

Servings: 12


Ingredients: 2 tbsps 100% Stone Ground Whole Wheat Pastry Flour 2 tbsps Whole Grain Soy Flour 1/4 tsp Baking Powder (Straight Phosphate, Double Acting) 3 oz Unsweetened Baking Chocolate Squares 6 tbsps Heavy Cream 2 tablespoons Unsalted Butter Stick 2 large Eggs (Whole) 3/4 cup Sucralose Based Sweetener (Sugar Substitute) Directions: 1. Preheat oven to 375°F. Line a baking sheet with parchment paper or aluminum foil. 2. In a large bowl, whisk 2 tbsp flour, soy flour and baking powder. 3. In a microwave-safe bowl, melt chocolate, cream and butter for 1 to 2 minutes, until butter

is melted and chocolate has softened. Let stand 2 minutes and stir until smooth. You can also do this step on the stovetop.

4. With an electric mixer on medium speed, beat eggs and sugar substitute until light and fluffy, about 3 minutes. Gradually beat the slightly warm chocolate mixture into the egg mixture until well-blended, about 1 minute. Turn mixer speed down to low and mix in flour mixture just combined.

5. Drop slightly rounded teaspoonfuls of dough onto prepared sheet. Bake 5 to 6 minutes, until just set but still soft on top. Transfer to a wire rack to cool completely.

390

Butterscotch Toffee Cookies

Servings: 60


Ingredients: 2 large eggs 1/2 cup canola oil 1 package butter pecan cake mix (regular size) 1 package (10 to 11 ounces) butterscotch chips 1 package (8 ounces) milk chocolate English toffee bits Directions: 1. Preheat oven to 350°. In a large bowl, beat eggs and oil until blended; gradually add cake

mix and mix well. Fold in chips and toffee bits. 2. Drop by tablespoonfuls 2 in. apart onto greased baking sheets. Bake 10-12 minutes or until

golden brown. Cool 1 minute before removing to wire racks.

391

Candy-licious Fudge

Servings: 81


Ingredients: 1 teaspoon butter 1 can (14 ounces) sweetened condensed milk 1 package (11 ounces) peanut butter and milk chocolate chips 1 cup milk chocolate chips 2/3 cup milk chocolate English toffee bits 1 cup chopped pecans 2 teaspoons vanilla extract Directions: 1. Line a 9-in. square baking pan with foil and grease the foil with butter; set aside. 2. In a large microwave-safe bowl combine the milk, chips and toffee bits. Microwave,

uncovered, on high for 1 minute; stir. Cook 1-2 minutes longer, stirring every minute, or until chips are melted. Stir in pecans and vanilla. Transfer to prepared pan. Cover and refrigerate for at least 1 hour.

3. Using foil, lift fudge out of pan. Gently peel off foil; cut into 1-in. squares. Store in an airtight container.

392

Chewy Coconut Macaroons

Servings: 32


Ingredients: 2-1/2 cups sweetened shredded coconut 3/4 cup all-purpose flour 1/8 teaspoon salt 1 can (14 ounces) fat-free sweetened condensed milk 1-1/2 teaspoons almond extract Directions: 1. In a bowl, toss the coconut, flour and salt. Stir in milk and extract until blended (mixture will

be thick and sticky). 2. Drop by level tablespoons 3 in. apart on lightly greased baking sheets. Bake at 300° for 18-

22 minutes or just until golden brown. Cool for 2 minutes before removing from pans to wire racks.

393

Chocolate Buttercream

Servings: 8


Ingredients: 1/3 cup Heavy Cream 2 oz Baking Chocolate Squares 8 tablespoons Unsalted Butter Stick 1/2 tsp Vanilla Extract 1 tbsp Cocoa Powder (Unsweetened) 6 packets No Calorie Sweetener Packets Directions: 1. Heat cream in the microwave just to the point before boiling (about 1 min). Pour over the

chopped chocolate placed in a small bowl. 2. In a large bowl beat with an electric mixer the butter and sugar substitute. Add the cocoa

powder, chocolate and vanilla then add the melted chocolate. Continue to beat until smooth and fluffy. This recipe makes enough to frost 8 cupcakes or an 8-inch single layer cake.

394

Chocolate Chip Oatmeal Cookies

Servings: 84


Ingredients: 1 cup butter, softened 3/4 cup sugar 3/4 cup packed brown sugar 2 eggs 1 teaspoon vanilla extract 3 cups quick-cooking oats 1-1/2 cups all-purpose flour 1 package (3.4 ounces) instant vanilla pudding mix 1 teaspoon baking soda 1 teaspoon salt 2 cups (12 ounces) semisweet chocolate chips 1 cup chopped nuts Directions: 1. In a large mixing bowl, cream butter and sugars. Beat in eggs and vanilla. Combine the oats,

flour, pudding mix, baking soda and salt; gradually add to creamed mixture. Stir in chocolate chips and nuts.

2. Drop by rounded teaspoonfuls 2 in. apart onto ungreased baking sheets. Bake at 375° for 10-12 minutes or until lightly browned. Remove to wire racks.

395

Caramelized Pear Custard

Servings: 8


Ingredients: 2 tbsps Butter 2 tbsps Xylitol 1/4 tsp, ground Cardamom 2 pear, medium (approx 2-1/2 per lb) Pears 3 large Eggs (Whole) 2 large Egg Yolks 2 cups Heavy Cream 1/2 serving Sugar Free Low Calorie Maple Flavor Syrup 1/2 fl oz (no ice) Rum 1 tsp Vanilla Extract Directions: 1. Preheat oven to 375°F. 2. Heat the butter, xylitol and cardamom in a large sauce pan over medium-high heat. Slice

the pears into 1/2-inch wedges. Once the butter has melted add the pears and allow to caramelized for 4 minutes on each side. Remove from heat and arrange in a pie plate or 3-4 cup casserole dish. Reserve about 2 Tbsp syrup and pour the remaining over the pears (keep remaining in the sauce pan and set aside).

3. In a small bowl, whisk the eggs, egg yolks, heavy cream, sugar free syrup, rum and vanilla until combined. Pour mixture over the pears and bake for 15-20 minutes until golden brown and custard has set. Remove from oven and allow to cool slightly.

4. Using a pastry brush, brush the top with reserved caramel syrup. If the syrup has hardened, reheat in the sauce pan until liquid.

396

Chocolate Donut Delight

Servings: 6


Ingredients: 1 large Egg (Whole) 4 oz Almond Butter 2 tbsps Cocoa Powder (Unsweetened) 6 tsps Erythritol 1/4 tsp Baking Powder (Straight Phosphate, Double Acting) 1/4 tsp Baking Soda 1/4 tsp Salt 1/2 14 oz can Coconut Cream 2 tsps Vanilla Extract Directions: 1. This recipe is suitable for all phases except for the first two weeks of Induction due to the

almond butter. 2. Preheat oven to 350°F. Prepare a 6-well donut pan with non-stick spray. 3. Place all ingredients in a blender or food processor, pulse a few times, scraping the

container between pulses. 4. Pour into donut pan and bake for 13 minutes. Cool in pan for 10 minutes then turn out on a

wire rack to cool completely.

397

Chocolate Mousse

Servings: 4


Ingredients: 7 oz Sugar Free Chocolate Chips 1 1/2 oz Egg White (Dried) 1/2 cup Tap Water 1/4 cup Cocoa Powder (Unsweetened) 2 cups Heavy Cream 1 tsp dry Coffee (Instant Powder) 1 tsp Vanilla Extract 2 tbsps Sucralose Based Sweetener (Sugar Substitute) Directions: 1. Melt chocolate chips in a double boiler over medium-high heat (or in a microwave on

medium heat for 1 to 2 minutes). Set aside and let cool to room temperature. 2. While chocolate cools, in a medium bowl beat 3 tbsp dried whites and water with an

electric mixer on medium-high speed, until whites are thoroughly dissolved and stiff peaks form, about 5 minutes. Set aside.

3. In a large bowl, mix cocoa powder with 1/2 cup of the cream, instant coffee and vanilla until well-combined. Stir in melted chocolate and set aside.

4. In another large bowl with an electric mixer, beat remaining cream with sugar substitute until semi-stiff peaks form, about 4 minutes. Set aside 1 cup of this sweetened whipped cream (for topping), and fold remaining into chocolate mixture in two additions.

5. Fold egg whites into chocolate-cream mixture in three additions. Divide among four dessert glasses and top with reserved whipped cream. Using a vegetable peeler, shave thin pieces of remaining chocolate bar over whipped cream if desired and serve.

398

Chocolate Peanut Butter Cookies

Servings: 18


Ingredients: 3/4 cup Whole Grain Soy Flour 1 tbsp Cocoa Powder (Unsweetened) 3/4 cup Sucralose Based Sweetener (Sugar Substitute) 1/4 tsp Salt 1/3 cup Natural Creamy Peanut Butter 1/3 Less Sodium & Sugar 1/2 cup Heavy Cream 2 large Eggs (Whole) 1 tsp Vanilla Extract Directions: 1. Heat oven to 375°F. Lightly spray baking sheets with cooking spray. 2. Whisk soy flour, cocoa powder, sugar substitute, and salt in a bowl. In another bowl mix

peanut butter, cream, eggs, vanilla and chocolate extract (1 tsp; optional) until smooth. Add to dry ingredients; stir until blended.

3. Drop dough by tablespoonfuls onto greased baking sheets to form 18 cookies separated by 1-2 inches. Smooth dough with fingertips and press cookies with a fork to flatten. Bake 8-10 minutes, until browned.

4. Cool on cookies on baking sheets 1 minute before transferring to wire racks to cool completely.

399

Chocolate Pecan Shortbread Drops

Servings: 42


Ingredients: 16 tablespoons Unsalted Butter Stick 1/2 cup Sucralose Based Sweetener (Sugar Substitute) 1 large Egg (Whole) 1 tsp Vanilla Extract 1 cup Whole Grain Soy Flour 3 tsps Baking Powder (Straight Phosphate, Double Acting) 2 tbsps Cocoa Powder (Unsweetened) 1/2 cup, chopped Pecan Nuts Directions: 1. Preheat oven to 325°F. 2. With an electric mixer, beat butter and sugar substitute (1/2 cup) on medium speed until

light and fluffy, about 4 minutes. Turn speed to low and add egg, vanilla extract and 1 tsp chocolate extract (optional). Scrape bowl down, and then add soy flour, baking powder, cocoa powder and pecans, mixing until just combined.

3. Drop dough by heaping teaspoonfuls onto ungreased baking sheets. Bake 12 to 14 minutes, until cookies are set. Cool on sheets 1 minute before transferring to wire racks to cool completely.

400

Chocolate Pudding

Servings: 4


Ingredients: 1 tbsp Cocoa Powder (Unsweetened) 1 tbsp Sucralose Based Sweetener (Sugar Substitute) 2 tsps Vanilla Extract 1/2 cup Heavy Cream Directions: 1. In a small bowl combine the cocoa powder and granular sugar substitute . Mix to combine

then add the vanilla to make a thick slurry. 2. Whip the cream by hand or with a hand mixer until medium peaks form. Add the vanilla

chocolate mixture and whip until combined. 3. Serve immediately in a chilled dessert bowl.

401

Chocolate Walnut Cookies

Servings: 32


Ingredients: 2 tbsps 100% Stone Ground Whole Wheat Pastry Flour 2 tbsps Whole Grain Soy Flour 1/8 tsp Baking Soda 3/4 cup Sucralose Based Sweetener (Sugar Substitute) 1 1/2 oz Unsweetened Baking Chocolate Squares 5 tbsps Heavy Cream 2 tablespoons Unsalted Butter Stick 2 large Eggs (Whole) 1 tsp Vanilla Extract 1/4 cup, chopped English Walnuts Directions: 1. Preheat over to 350°F. Lightly toast walnuts in an even layer on a cookie sheet for 6 to 8

minutes. Cool, coarsely chop the walnuts and set aside. 2. Put oven up to 375°F. Line two baking sheets with parchment paper or aluminum foil; set

aside. 3. Whisk 2 tbsp whole-wheat flour, 2 tbsp soy flour and baking soda together in a bowl; set

aside. 4. In the large bowl of an electric mixer, beat eggs and sugar substitute together on medium

until light and slightly thickened. Place chocolate, cream and butter in a microwavable bowl; microwave on medium until butter has melted and chocolate has softened (it need not be completely melted), 1½ to 2 minutes. Let stand 5 minutes; stir until smooth.

5. Gradually beat the slightly warm chocolate mixture and vanilla extract into the egg mixture. Reduce speed to low, and beat in flour mixture, just until combined. Cover, and chill until thickened, 30 minutes.

6. Drop slightly rounded teaspoonfuls of dough, 1 inch apart, onto prepared sheet. Sprinkle tops of cookies with walnuts, lightly pressing into dough. Bake until cookies are just set but soft on top, 5½ to 6 minutes. Cool cookies on baking sheet 1 minute before transferring to wire racks to cool completely. Store in an airtight container.

402

Chocolate-Cappuccino Mini Cupcakes

Servings: 18


Ingredients: 1 cup, sliced Almonds 1 cup Whole Grain Soy Flour 1 tsp Baking Powder (Straight Phosphate, Double Acting) 1/2 cup Unsalted Butter Stick 1/2 cup Sucralose Based Sweetener (Sugar Substitute) 1 tbsp Cocoa Powder (Unsweetened) 1 tsp dry Coffee (Instant Powder) 2 oz or 1 scoops Chocolate Whey Protein 3 large Eggs (Whole) Directions: 1. Heat oven to 350°F. Spray mini muffin tins with cooking spray. 2. Process almonds in a food processor in pulses until finely ground. Add soy flour and baking

powder; pulse to combine. 3. In a large bowl, beat butter and sugar substitute with an electric mixer until fluffy, about 2

minutes. Beat in cocoa powder, coffee powder, and 2 oz protein powder. Add eggs one at a time. Mix in almond mixture with a spatula. Divide batter in muffin tins, filling each 2/3 full. Bake 20 minutes, until set.

403

Chocolate Caramel Thumbprints

Servings: 30


Ingredients: 1/2 cup butter, softened 2/3 cup sugar 1 egg, separated 2 tablespoons 2% milk 1 teaspoon vanilla extract 1 cup all-purpose flour 1/3 cup baking cocoa 1/4 teaspoon salt 1 cup finely chopped pecans Filling: 12 to 14 caramels 3 tablespoons heavy whipping cream 1/2 cup semisweet chocolate chips 1 teaspoon shortening Directions: 1. In a large bowl, cream butter and sugar until light and fluffy. Beat in egg yolk, milk and

vanilla. In another bowl, whisk flour, cocoa and salt; gradually beat into creamed mixture. Refrigerate, covered, 1 hour or until easy to handle.

2. Preheat oven to 350°. Shape dough into 1-in. balls. In a shallow bowl, beat egg white. Place pecans in a separate shallow bowl. Dip balls in egg white, then in pecans, patting to help pecans adhere.

3. Place 2 in. apart on greased baking sheets. Press a deep indentation in center of each with the end of a wooden spoon handle. Bake 10-12 minutes or until set. Remove from pans to wire racks to cool.

4. In a large heavy saucepan, melt caramels with cream over low heat; stir until smooth. Fill each cookie with about 1/2 teaspoon caramel mixture. In a microwave, melt chocolate chips and shortening; stir until smooth. Drizzle over cookies; let stand until set. Store in an airtight container.

404

Chocolate-Sour Cream Cupcakes

Servings: 12


Ingredients: 1 1/3 cups Whole Grain Soy Flour 1 1/4 cups Sucralose Based Sweetener (Sugar Substitute) 1/3 cup Cocoa Powder (Unsweetened) 1 tsp Baking Powder (Straight Phosphate, Double Acting) 1/4 tsp Salt 6 large Eggs (Whole) 8 oz Sour Cream (Cultured) 2 tablespoons Vegetable Oil 1/4 cup Tap Water 2 tsps Vanilla Extract Directions: 1. Preheat oven to 350°F. Grease a 12-cup muffin pan with oil spray. 2. In a large bowl, combine soy flour, sugar substitute, cocoa powder, baking powder and salt.

Blend to combine. 3. In another large bowl, whisk together eggs, sour cream, water, oil, vanilla. Add wet

ingredients to dry ingredient, mixing with a wooden spoon until just combined. 4. Divide batter in prepared muffin pan and bake 15 to 20 minutes, until toothpick inserted in

center of a cupcake comes out clean. Cool cupcakes in pan for 5 minutes. Using a thin metal spatula, loosen and remove the cupcakes and place them on a wire rack to cool completely.

405

Cinnamon Churritos

Servings: 4


Ingredients: 1/2 cup Blanched Almond Flour 2 tbsps Organic High Fiber Coconut Flour 1/4 tsp Baking Powder (Straight Phosphate, Double Acting) 2 tsps Cinnamon 1/8 tsp Salt 1/2 cup Coconut Milk Unsweetened 1 tablespoon Unsalted Butter Stick 3 tbsps Xylitol 1 large Egg (Whole) Directions: These are acceptable only for the fast track of Phase 1 because they contain almonds. 1. Prepare a large skillet or deep fat fryer with 2-3 inches of oil. Heat to 350°F. In a small bowl

combine the almond flour, coconut flour, baking powder, 1 teaspoon cinnamon and salt. Mix thoroughly and set aside.

2. In a small sauce pan bring the coconut milk, butter and 1 tablespoon xylitol to a boil. Remove from heat and add the flour mixture stirring until very thick and it forms a ball. Allow to cool for 5 minutes.

3. Once cool add 1 egg and mix until a very thick paste forms, about 1 minute. Drop by tablespoons 4-8 at a time into the fryer and fry until golden brown and crisp on the outside; about 3-4 minutes; rotating halfway through. Repeat until all of batter is used. It should make about 16 balls. Set aside on a paper towel once cooked.

4. In a blender pulse the remaining 2 tablespoons of xylitol with 1 teaspoon of cinnamon 1 -2 times, until xylitol granules are a little smaller. When each batch is finished roll in the xylitol-cinnamon mixture until evenly coated and set on a serving platter. Enjoy immediately or they may be kept at room temperature for 1 day. May also freeze for 3 months or refrigerate for up to 1 week. 2 balls per serving.

406

Cinnamon-sugar Crackle Cookies

Servings: 72


Ingredients: 1 cup shortening 1-3/4 cups sugar, divided 2 large eggs 2-3/4 cups all-purpose flour 2 teaspoons cream of tartar 1 teaspoon baking soda 1/2 teaspoon salt 4 teaspoons ground cinnamon Directions: 1. Preheat oven to 400°. In a large bowl, cream shortening and 1-1/2 cups sugar until light and

fluffy. Beat in eggs. In another bowl, whisk flour, cream of tartar, baking soda and salt; gradually beat into creamed mixture.

2. In a small bowl, mix cinnamon and remaining sugar. Shape dough into 1-in. balls; roll in cinnamon-sugar. Place 2 in. apart on ungreased baking sheets.

3. Bake 8-10 minutes or until golden brown. Cool 2 minutes before removing to wire racks to cool.

407

Coconut Macaroons

Servings: 30


Ingredients: 1 serving Original Canola Cooking Spray 4 large Egg Whites 2/3 cup Sucralose Based Sweetener (Sugar Substitute) 1/2 tsp Vanilla Extract 1/4 tsp Salt 2 cups Dried Coconut Directions: 1. Heat oven to 325°F. Spray two baking sheets with oil spray. 2. With an electric mixer on medium speed, beat egg whites until medium peaks form.

Gradually beat in sugar substitute, vanilla extract and salt. Turn speed up to high and continue beating until stiff (but not dry) peaks form.

3. Using a rubber spatula, fold in coconut. 4. Drop tablespoon-sized mounds of mixture onto prepared baking sheets. Bake 15 minutes.

Cool on sheets 1 minute before carefully transferring to wire racks to cool completely.

408

Coconut Thumbprints

Servings: 36


Ingredients: 2/3 cup, shelled (32 kernels) Brazil Nuts 1/2 cup Dried Coconut 1/2 cup Whole Grain Soy Flour 2 1/2 tbsps Sucralose Based Sweetener (Sugar Substitute) 1/2 cup Unsalted Butter Stick 1 large Egg (Whole) 1 large Egg Yolk 1 tsp Coconut Extract 3 tbsps Sugar Free Seedless Blackberry Jam Directions: 1. Preheat oven to 375°F. 2. In a food processor, pulse 1/2 cup coconut and nuts until finely ground, about 1 minute.

Add soy flour and sugar substitute and pulse to combine. 3. Add butter and pulse until mixture resembles a coarse meal, about 30 more seconds. Add

egg, yolk and extract and pulse until dough just comes together, about 1 minute. 4. Scrape dough into bowl, cover and chill for at least 3 hours, until somewhat firm. Roll dough

into 36 balls and arrange on an ungreased baking sheet. Dip thumb into warm water and make a depression in the center of each ball, forming a doughnut-like shape (but not pressing completely though).

5. Fill each depression with ¼ -teaspoon jam. Bake until golden, about 6 minutes. Cool 1 minute on baking sheet before transferring to wire racks to cool completely.

409

Colossal Batch of Oatmeal Cookies

Servings: 162


Ingredients: 2 cups butter, softened 3/4 cup butter-flavored shortening 3-1/4 cups packed brown sugar 1-1/4 cups sugar 5 eggs 2/3 cup buttermilk 4 teaspoons vanilla extract 6 cups quick-cooking oats 5-3/4 cups all-purpose flour 1 tablespoon baking soda 2-1/2 teaspoons salt 1 package (10 to 11 ounces) butterscotch chips 1 cup chopped pecans Directions: 1. In a very large bowl, cream the butter, shortening and sugars until light and fluffy. Add eggs,

one at a time, beating well after each addition. Beat in buttermilk and vanilla. 2. Combine the oats, flour, baking soda and salt; gradually add to creamed mixture and mix

well. Stir in chips and pecans. Drop by rounded tablespoonfuls 3 in. apart onto ungreased baking sheets.

3. Bake at 375° for 10-12 minutes or until golden brown. Remove to wire racks.

410

Cookie Jar Gingersnaps

Servings: 36


Ingredients: 3/4 cup shortening 1 cup sugar 1 egg 1/4 cup molasses 2 cups all-purpose flour 2 teaspoons baking soda 1-1/2 teaspoons ground ginger 1 teaspoon ground cinnamon 1/2 teaspoon salt Additional sugar Directions: In a large mixing bowl, cream the shortening and sugar. Beat in the egg and molasses. Combine flour, baking soda, ginger, cinnamon and salt; gradually add to creamed mixture. Roll teaspoonfuls of dough into balls. Dip one side of each ball into sugar; place with sugar side up on a greased baking sheet. Bake at 350° for 12-15 minutes or until lightly browned and crinkly.

411

Cream Cheese Bonbons

Servings: 18


Ingredients: 1 package (8 ounces) reduced-fat cream cheese Sugar substitute equivalent to 1/3 cup sugar 1 tablespoon sugar 1/2 teaspoon vanilla extract 1 cup flaked coconut 1 square (1 ounce) unsweetened chocolate, grated Directions: 1. In a small mixing bowl, beat the cream cheese, sugar substitute, sugar and vanilla until

smooth. Stir in coconut until combined. Refrigerate for 30 minutes or until easy to handle. 2. Shape into 1-in. balls, then roll in grated chocolate. Refrigerate for at least 1 hour. Store in

an airtight container in the refrigerator.

412

Crinkle-top Chocolate Cookies

Servings: 42


Ingredients: 2 cups (about 12 ounces) semisweet chocolate chips, divided 2 tablespoons butter, softened 1 cup granulated sugar 2 large egg whites 1-1/2 teaspoons vanilla extract 1-1/2 cups all-purpose flour 1-1/2 teaspoons baking powder 1/4 teaspoon salt 1/4 cup water 1/2 cup confectioners' sugar Directions: 1. In a microwave, melt 1 cup chocolate chips. Stir until smooth; set aside. Beat butter and

sugar until crumbly, about 2 minutes. Add egg whites and vanilla; beat well. Stir in melted chocolate.

2. In another bowl, whisk together flour, baking powder and salt; gradually add to butter mixture alternately with water. Stir in remaining chocolate chips. Refrigerate, covered, until easy to handle, about 2 hours.

3. Preheat oven to 350°. Shape dough into 1-in. balls. Roll in confectioners' sugar. Place 2 in. apart on baking sheets coated with cooking spray. Bake until set, 10-12 minutes. Remove to wire racks to cool.

413

Crispy Potato Chip Cookies

Servings: 48


Ingredients: 1 cup butter-flavored shortening 3/4 cup sugar 3/4 cup packed brown sugar 2 eggs 2 cups all-purpose flour 1 teaspoon baking soda 2 cups crushed potato chips 1 cup butterscotch chips Directions: 1. In a large bowl, cream shortening and sugars until light and fluffy. Beat in eggs. Combine

flour and baking soda; gradually add to creamed mixture and mix well. Stir in potato chips and butterscotch chips.

2. Drop by tablespoonfuls 2 in. apart onto ungreased baking sheets. Bake at 375° for 10-12 minutes or until golden brown. Cool for 1 minute before removing to wire racks.

414

Key Lime Mousse Cups

Servings: 30


Ingredients: 4 ounces cream cheese, softened 2/3 cup sweetened condensed milk 1/4 cup key lime juice 1/2 cup heavy whipping cream, whipped 2 packages (1.9 ounces each) frozen miniature phyllo tart shells Fresh raspberries and lime wedges, optional Directions: In a large bowl, beat the cream cheese, milk and juice until smooth; fold in whipped cream. Pipe into tart shells. Garnish with raspberries and lime wedges if desired. Serve immediately.

415

Maple Nut Truffles

Servings: 30


Ingredients: 1-1/2 cups semisweet chocolate chips 4 ounces cream cheese, softened 1-1/2 cups confectioners' sugar 3/4 teaspoon maple flavoring 1 cup chopped walnuts Directions: 1. In a small microwave-safe bowl, melt chocolate chips. Set aside to cool. In another bowl,

beat cream cheese and confectioners' sugar until smooth. Add melted chocolate and maple flavoring; beat until well blended. Chill for 15 minutes or until firm enough to handle.

2. Shape into 1-in. balls; roll in walnuts. Store in an airtight container in the refrigerator. Yield: 2-1/2 dozen.

416

Mascarpone Parfait

Servings: 4


Ingredients: 1 cup Heavy Cream 8 oz Mascarpone 1 tbsp Sucralose Based Sweetener (Sugar Substitute) Directions: 1. In the large bowl of an electric mixer, beat heavy cream on medium-high to soft peaks. 2. Reduce speed to medium; add mascarpone and sugar substitute, beating just until smooth,

15 to 30 seconds. Divide and spoon the cream mixture into four parfait cups. 3. Garnish with mint sprigs and lemon peel, if desired.

417

Microwave Marshmallow Fudge

Servings: 81


Ingredients: 1 teaspoon butter 1 can (16 ounces) chocolate frosting 2 cups (12 ounces) semisweet chocolate chips 1/2 cup chopped walnuts 1/2 cup miniature marshmallows Directions: 1. Line a 9-in. square pan with foil and grease the foil with butter; set aside. In a microwave,

melt frosting and chocolate chips; stir until smooth. Stir in walnuts; cool for 10 minutes. Stir in marshmallows. Transfer to prepared pan. Cover and refrigerate until firm.

2. Using foil, lift fudge out of pan. Discard foil; cut fudge into 1-in. squares. Store in an airtight container in the refrigerator.

418

Molten Chocolate Cake

Servings: 4


Ingredients: 6 tablespoons Unsalted Butter Stick 2 large Egg Yolks 2 oz Baking Chocolate Squares 1 tbsp Whole Grain Soy Flour 2 large Eggs (Whole) 1/3 cup Sucralose Based Sweetener (Sugar Substitute) 1 tsp Vanilla Extract Directions: 1. Preheat oven to 375°F. 2. Generously grease four 6-ounce custard cups with butter and dust with sugar substitute.

Place cups on a baking sheet. 3. Place butter and chocolate in a double boiler over medium heat and cook until just melted,

about 3 minutes (or 1 minute in a microwave on high). Remove from heat and let cool to room temperature.

4. Pour chocolate mixture into a large bowl; add soy flour and stir until just combined. Set aside.

5. In a large bowl, beat eggs, egg yolks, sugar substitute and vanilla with an electric mixer on high speed until almost firm peaks form, about 4 minutes.

6. In three additions, fold egg mixture into chocolate mixture. 7. Divide batter in cups. Bake 8-9 minutes until a toothpick inserted near edge comes out

clean and inserted in center comes out with some batter. 8. Cool 3 minutes. Run knife around edge, turn upside down to release onto serving plates.

Serve immediately. Makes 4 servings.

419

Peanut Butter Chippers

Servings: 42


Ingredients: 6 tablespoons butter, softened 1/4 cup peanut butter 1/2 cup sugar 1/2 cup packed brown sugar 1 large egg 1 teaspoon vanilla extract 1-1/4 cups all-purpose flour 1/2 teaspoon baking soda 1/4 teaspoon salt 1 cup milk chocolate chips Directions: 1. In a small bowl, cream the butter, peanut butter and sugars until light and fluffy. Beat in egg

and vanilla. Combine the flour, baking soda and salt; gradually add to creamed mixture and mix well. Stir in chocolate chips.

2. Drop by tablespoonfuls 2 in. apart onto ungreased baking sheets. Bake at 350° for 11-14 minutes or until golden brown. Remove to wire racks.

420

Peanut Butter Kiss Cookies

Servings: 48


Ingredients: 1/4 cup butter-flavored shortening 1-1/4 cups packed brown sugar 3/4 cup creamy peanut butter 1 egg 1/4 cup unsweetened applesauce 3 teaspoons vanilla extract 1 cup white rice flour 1/2 cup potato starch 1/4 cup tapioca flour 1 teaspoon baking powder 3/4 teaspoon baking soda 1/4 teaspoon salt 48 milk chocolate kisses Directions: 1. In a large bowl, cream shortening, brown sugar and peanut butter until light and fluffy. Beat

in egg, applesauce and vanilla (mixture will appear curdled). 2. In another bowl, whisk rice flour, potato starch, tapioca flour, baking powder, baking soda

and salt; gradually beat into creamed mixture. Refrigerate 1 hour. 3. Preheat oven to 375°. Shape dough into 1-in. balls; place 2 in. apart on ungreased baking

sheets. Bake 9-11 minutes or until slightly cracked. Immediately press a chocolate kiss into the center of each cookie. Cool on pans 2 minutes. Remove to wire racks to cool.

421

Peanut Butter Clusters

Servings: 44


Ingredients: 2 cups peanut butter chips 1 cup milk chocolate chips 1-1/2 cups dry roasted peanuts 1 cup crushed ridged potato chips Directions: In a microwave-safe bowl, melt peanut butter chips and chocolate chips; stir until smooth. Stir in peanuts and potato chips. Drop by level tablespoonfuls onto waxed paper-lined baking sheets. Refrigerate until firm. Store in an airtight container.

422

Peanut Butter and Jelly Thumbprints

Servings: 18


Ingredients: 1 cup Natural Creamy Peanut Butter 1/3 Less Sodium & Sugar 1/2 cup Erythritol Powder 1 large Egg (Whole) 1 tsp Vanilla Extract 1/2 tsp Baking Soda 1/2 tsp Salt 6 tbsps Sugar Free Seedless Blackberry Jam Directions: Use Raspberry Sugar Free jam instead of the Blackberry listed in the ingredients. Strawberry is great too! 1. Preheat oven to 325°F. Prepare two cookie sheets with silicon mats or parchment paper. 2. In a small bowl combine the peanut butter, granular sugar substitute, egg, vanilla, baking

soda and salt. Blend together with a fork until thoroughly combined, about 3 minutes. 3. Using a 2 tbsp scoop or measure, divide dough into 18 balls on two cookie sheets placing

about 2 inches apart. Bake for 10 minutes, remove from oven and make an indentation with the back of a small spoon (a round teaspoon works great) then drop one teaspoon of sugar-free jam into the well. Put back in the oven for another 10 minutes. Cool on the pan for 15 minutes then place on a wire rack. Cookies will keep in an airtight container in the refrigerator for 1 week.

423

Peanut Butter Granola Mini Bars

Servings: 36


Ingredients: 1/2 cup reduced-fat creamy peanut butter 1/3 cup honey 1 egg 2 tablespoons canola oil 1 teaspoon vanilla extract 3-1/2 cups old-fashioned oats 1/2 cup packed brown sugar 3/4 teaspoon salt 1/3 cup peanut butter chips 1/3 cup miniature semisweet chocolate chips Directions: 1. In a large bowl, beat the peanut butter, honey, egg, oil and vanilla until blended. Combine

the oats, brown sugar and salt; add to the peanut butter mixture and mix well. Stir in chips. (Batter will be sticky.)

2. Transfer to a 13-in. x 9-in. baking dish coated with cooking spray. Bake at 350° for 12-15 minutes or until set and edges are lightly browned. Cool on a wire rack. Cut into bars.

424

Pecan-Orange Macaroons

Servings: 30


Ingredients: 1/4 oz (20 halves) Pecans 1 1/2 cups Dried Coconut 2 tbsps Heavy Cream 1 tsp Orange Peel 2 large Egg Whites 1/4 tsp Cream Of Tartar 1/2 cup Sucralose Based Sweetener (Sugar Substitute) Directions: 1. Heat oven to 350°F. Toast pecans on baking sheet for 7-8 minutes, cool and then chop. Set

aside. 2. Line two baking sheets with parchment or waxed paper; set aside. 3. Combine coconut and pecans in a bowl. Add heavy cream and orange zest; toss to combine. 4. In a large bowl of an electric mixer, beat egg whites on high until thick and frothy. While

mixer is running, gradually add cream of tartar and sugar substitute, beating until stiff peaks form. Gradually fold in coconut mixture just until evenly combined.

5. Drop slightly rounded teaspoonfuls, 1-inch apart, onto prepared sheets. Bake until lightly browned on top and golden on bottom, 10 to 12 minutes.

6. Cool cookies on baking sheet 1 minute before transferring to wire racks to cool completely. Store in an airtight container.

425

Pumpkin Cookies With Penuche Frosting

Servings: 84


Ingredients: 1 cup butter, softened 1/2 cup sugar 1/2 cup packed brown sugar 1 large egg 1 cup canned pumpkin 2 teaspoons vanilla extract 2 cups all-purpose flour 1 teaspoon baking powder 1 teaspoon baking soda 1 teaspoon ground cinnamon 1/2 teaspoon salt 3/4 cup chopped pecans Frosting: 1/4 cup packed brown sugar 3 tablespoons butter 1/4 cup 2% milk 2-1/2 to 3 cups confectioners' sugar Directions: 1. Preheat oven to 350°. In a large bowl, cream butter and sugars until light and fluffy. Beat in

egg, pumpkin and vanilla. In another bowl, whisk flour, baking powder, baking soda, cinnamon and salt; gradually beat into creamed mixture. Stir in pecans.

2. Drop dough by rounded teaspoonfuls 2 in. apart onto ungreased baking sheets. Bake 9-11 minutes or until edges are light brown. Remove from pans to wire racks to cool completely.

3. For frosting, in a small saucepan, bring brown sugar and butter to a boil. Cook and stir over medium heat 1 minute. Remove from heat; cool 10 minutes. Transfer to a large bowl; beat in milk. Gradually beat in enough confectioners' sugar to achieve spreading consistency. Frost cookies.

426

Pumpkin Spice Donuts

Servings: 6


Ingredients: 1/2 cup Pumpkin (Without Salt, Canned) 2 large Eggs (Whole) 3/4 cup Coconut Milk Unsweetened 1/3 cup Erythritol Powder 1/16 pinch Stevia 2 tablespoons Unsalted Butter Stick 1 tsp Vanilla Extract 1/2 cup Organic High Fiber Coconut Flour 1 serving Organic 100% Whole Ground Golden Flaxseed Meal 1/2 tsp Baking Powder (Straight Phosphate, Double Acting) 1/2 tsp Salt 1 1/2 tsps Cinnamon 1 tsp Ginger (Ground) 1/8 tsp Nutmeg (Ground) Directions: 1. Preheat oven to 375°F and grease a 6-well doughnut pan. 2. In a medium bowl whisk to combine the pumpkin, eggs, coconut milk, granular sugar

substitutes, melted butter, and vanilla. 3. In a separate bowl blend together the coconut flour, flax meal, baking powder, salt, ground

cinnamon, ground ginger, and nutmeg. Add this mixture to the wet mixture until thoroughly incorporated and spoon into the wells of the baking pan. The wells should be overflowing but the batter is thick enough to stay within the wells.

4. Bake for 25-30 minutes until cooked through. Allow to cool in the pan for 5 minutes then flip over onto a baking rack to continue cooling. Dust with powdered erythritol or make a quick glaze with 2 tablespoons powdered erythritol and 1-2 teaspoons lemon juice or water. Makes 6 doughnuts, 1 serving = 1 doughnut. For the mini doughnuts or doughnut holes the recipe makes about 15 doughnuts at 1.5g NC each.

427

Rainbow Gelatin Cubes

Servings: 54


Ingredients: 4 packages (3 ounces each) assorted flavored gelatin 6 envelopes unflavored gelatin, divided 5-3/4 cups boiling water, divided 1 can (14 ounces) sweetened condensed milk 1/4 cup cold water Directions: 1. In a bowl, combine one package flavored gelatin and one envelope unflavored gelatin. Stir

in 1 cup boiling water until dissolved. Pour into a 13-in. x 9-in. dish coated with cooking spray; refrigerate until set but not firm, about 20 minutes.

2. In a bowl, combine the condensed milk and 1 cup boiling water. In another bowl, sprinkle two envelopes unflavored gelatin over cold water; let stand for 1 minute. Stir in 3/4 cup boiling water. Add to the milk mixture. Spoon 1 cup of the creamy gelatin mixture over the first flavored gelatin layer. Refrigerate until set but not firm, about 25 minutes.

3. Repeat from beginning of recipe twice alternating flavored gelatin with creamy gelatin layers. Chill each layer until set but not firm before spooning next layer on top. Make final flavored gelatin; spoon over top. Refrigerate for at least 1 hour after completing last layer before cutting into 1-in. squares.

428

Salted Toffee Cashew Cookies

Servings: 60


Ingredients: 1 cup butter, softened 1-1/2 cups packed brown sugar 2 large eggs 1 teaspoon vanilla extract 2-2/3 cups all-purpose flour 1 teaspoon salt 1 teaspoon baking soda 1-1/2 cups chopped salted cashews 1 cup brickle toffee bits 1 cup butterscotch chips Salted whole cashews Directions: 1. Preheat oven to 375°. In a large bowl, cream butter and brown sugar until light and fluffy.

Beat in eggs and vanilla. In another bowl, whisk flour, salt and baking soda; gradually beat into creamed mixture. Stir in chopped cashews, toffee bits and butterscotch chips.

2. Drop dough by rounded tablespoonfuls 2 in. apart onto ungreased baking sheets. Press one whole cashew into each cookie. Bake 7-9 minutes or until golden brown. Cool on pans 2 minutes. Remove to wire racks to cool.

3. Freeze option: Freeze cookies in freezer containers. To use, thaw before serving.

429

Split-second Cookies

Servings: 60


Ingredients: 3/4 cup butter, softened 2/3 cup sugar 1 large egg 1 teaspoon vanilla extract 2 cups all-purpose flour 1/2 teaspoon baking powder 1/2 teaspoon salt 1/3 cup raspberry jam Directions: 1. Preheat oven to 350°. Cream butter and sugar until light and fluffy. Beat in egg and vanilla.

In another bowl, whisk together flour, baking powder and salt; gradually beat into creamed mixture.

2. Divide dough into four portions; shape each into a 12x3/4-in. log. Place 4 in. apart on two greased baking sheets. Make a 1/2-in. depression down center of each log; fill with jam.

3. Bake until lightly browned, 15-20 minutes. Cool 2 minutes. Cut diagonally into 3/4-in. slices. Remove from pans to wire racks to continue cooling.

430

Toffee Chip Fudge

Servings: 81


Ingredients: 1-1/2 teaspoons plus 1/4 cup butter, divided 1-1/2 cups sugar 1 can (5 ounces) evaporated milk 1/4 teaspoon salt 1-1/2 cups semisweet chocolate chips 2 cups miniature marshmallows 1/2 cup milk chocolate English toffee bits plus 2 tablespoons milk chocolate English toffee bits, divided 1 teaspoon vanilla extract Directions: 1. Line a 9-in. square pan with foil. Grease the foil with 1-1/2 teaspoons butter; set aside. 2. In a large heavy saucepan, combine sugar, milk, salt and remaining butter. Cook and stir

over medium heat until sugar is dissolved. Bring to a rapid boil; boil 5 minutes, stirring constantly.

3. Remove from heat; stir in chocolate chips and marshmallows until melted. Fold in 1/2 cup toffee bits and vanilla. Pour into a prepared pan. Sprinkle with remaining toffee bits. Chill until firm. Remove from pan and cut into 1-in. squares. Store in the refrigerator.

431

Toffee Peanut Clusters

Servings: 60


Ingredients: 1-1/2 pounds milk chocolate candy coating, coarsely chopped 1 jar (16 ounces) dry roasted peanuts 1 package (8 ounces) milk chocolate English toffee bits Directions: In a microwave, melt candy coating; stir until smooth. Stir in peanuts and toffee bits. Drop by rounded tablespoonfuls onto waxed paper-lined baking sheets. Let stand until set. Store in an airtight container.

432

Vanilla Mousse with Rhubarb Sauce

Servings: 2


Ingredients: 2 stalks Rhubarb 1/4 cup Tap Water 1 tbsp Sugar Free Strawberry Jam 1/2 cup Heavy Cream 4 oz Greek Yogurt - Plain (Container) 3 teaspoons Sucralose Based Sweetener (Sugar Substitute) Directions: 1. For the rhubarb sauce: In a small saucepan, combine the rhubarb, water and strawberry

jam; bring to a simmer over medium heat. Reduce heat to medium-low; cover and simmer, stirring occasionally, until rhubarb is a sauce-like consistency, about 10 minutes. Set aside to cool.

2. For the vanilla mousse: In a mixing bowl, with an electric mixer on medium-high speed, beat together the cream, 4 oz yogurt, and sugar substitute to semi-firm peaks. Reserve 1/4 cup mousse for topping.

3. To assemble: Set out two martini glasses or wineglasses. Spoon 1/4 cup mousse in the bottom of each glass and spread evenly. Top each with 1 1/2 tablespoons rhubarb sauce. Divide the remaining mousse between the glasses, then top with the remaining rhubarb. Top with the reserved 1/4 cup mousse, dividing evenly.

433

Yummy Chocolate Double-chip Cookies

Servings: 30


Ingredients: 1/2 cup butter, softened 3/4 cup packed brown sugar 1 egg 1 teaspoon vanilla extract 1-1/4 cups all-purpose flour 1/2 teaspoon baking soda 1/2 teaspoon salt 2/3 cup semisweet chocolate chips 1/3 cup butterscotch chips Directions: 1. In a large bowl, cream butter and brown sugar until light and fluffy. Beat in egg and vanilla.

Combine the flour, baking soda and salt; gradually add to creamed mixture and mix well. Stir in the chocolate and butterscotch chips.

2. Drop by rounded tablespoonfuls 2 in. apart onto greased baking sheets. Bake at 350° for 10-12 minutes or until golden brown (tops will feel soft). Cool for 3 minutes before removing to wire racks to cool completely. Store in an airtight container.

434

Drink and Smoothies

435

Avocado Green Tea Power Shake

Servings: 2


Ingredients: 1 tsp matcha green tea powder 1 tbsp hot water 1/2 medium avocado 1/2 cup Greek yogurt 1/4 cup vanilla whey protein powder 2 tsp Swerve Sweetener or granulated erythritol 1 1/4 cup unsweetened almond milk Directions: 1. In a small bowl, whisk together matcha powder and hot water. Set aside. 2. Cut avocado into chunks and add to blender. Add yogurt, protein powder, and sweetener. 3. Add almond milk and matcha tea mixture and blend until smooth. 4. Divide between two glasses and enjoy.

436

Avocado Mint Green Keto Smoothie

Servings: 1


Ingredients: 1/2 of an avocado (about 3-4 ounces) 3/4 cup full fat coconut milk 1/2 cup almond milk Sweetener to taste 5-6 large mint leaves 3 sprigs of cilantro 1 squeeze of lime juice ¼ tsp vanilla 1 - 1 1/2 cup crushed ice Directions: Place all of the ingredients except the ice into the blender. Blend on low speed until completely pureed. Add the crushed ice and blend. Taste to adjust sweetness and tartness. Serve.

437

Blackberry Cheesecake Smoothie

Servings: 1


Ingredients: ½ cup blackberries, fresh or frozen (75 g/ 2.6 oz) ¼ cup full-fat cream cheese or creamed coconut milk (60 g/ 2.1 oz) ¼ cup heavy whipping cream or coconut milk (60 ml/ 2 fl oz) ½ cup water (120 ml/ 4 fl oz) 1 tbsp MCT oil or extra virgin coconut oil ½ tsp sugar-free vanilla extract or ¼ tsp pure vanilla powder (you can easily make your own) Directions: 1. Place all the ingredients in a blender: heavy whipping cream, cream cheese, water, MCT oil,

vanilla, and optionally a few drops of stevia. 2. Add the blackberries and pulse until smooth and frothy. Pour in a serving glass and enjoy!

438

Chocolate Keto Smoothie

Servings: 1


Ingredients: 2 large eggs or 1-2 tbsp chia seeds or 1-2 tbsp coconut butter or almond butter ¼ cup heavy whipping cream or coconut milk (I like Aroy-D coconut milk) (60 ml / 2 fl oz) ¼ cup chocolate or plain whey protein or egg white protein powder (Jay Robb) or collagen powder or plant-based NuZest (25 g / 0.9 oz) 1 tbsp MCT oil or extra virgin coconut oil 1 tbsp cacao powder, unsweetened 3-5 drops Stevia extract ¼ cup water + ½ cup ice Directions: 1. Place the eggs in a blender and add cream (or coconut milk), water, cacao, stevia and ice.

Use clear or chocolate flavoured stevia extract. 2. Add the MCT oil or coconut oil and whey or egg white protein powder. 3. Pulse until smooth and serve immediately!

439

Citrus Fresh Smoothie

Servings: 2


Ingredients: 2 mandarin oranges 1 3/4 cups coconut milk 2 tablespoons collagen hydrolysate 2 tablespoons golden flax seeds or chia seeds 2 to 3 cups ice cubes 1 to 2 cups water stevia or honey to taste 2 drops Citrus Fresh Vitality essential oil Directions: Place all the ingredients in the blender and pulse until smooth. Transfer into glasses and enjoy.

440

Coconut Milk Strawberry Smoothie

Servings: 2


Ingredients: 1 cup strawberries frozen 1 cup unsweetened coconut milk 2 tablespoons smooth almond butter 2 packets stevia optional Directions: 1. Add all ingredients to blender. 2. Blend until smooth. 3. Pour into glass and enjoy!

441

Cookie Dough Shake

Servings: 1


Ingredients: 1/2 cup low fat or fat free cottage cheese 1/2 cup almond milk 2 doonks THM stevia 2 tsp Truvia 1 oz. dark chocolate 1 tsp vanilla 1/8 tsp butter extract 1/4 tsp molasses dash salt 1-2 cups ice Directions: Put all ingredients in blender and process until smooth. Serve immediately.

442

Creamy Keto Cinnamon Smoothie

Servings: 1


Ingredients: ½ cup coconut milk like Aroy-D (120 ml/ 4 fl oz) ½ cup water + few ice cubes 1 tbsp MCT oil or extra virgin coconut oil ½ tsp cinnamon 1 tbsp ground chia seeds (8 g/ 0.3 oz) ¼ cup vanilla or plain whey protein or egg white protein powder (Jay Robb) or collagen powder or plant-based NuZest (25 g / 0.9 oz) Directions: 1. Add the coconut milk, protein powder, cinnamon and ground chia seeds in a blender (I use

Kenwood with a blender attachment). 2. Add the MCT oil or coconut oil, water and ice. Both MCT and coconut oil will boost fat

burning and work great in this recipe. MCT oil is more suitable for cold drinks, as it doesn't solidify like coconut oil does. If you use coconut oil, make sure you blend it well! Add ice and, optionally, a few drops of stevia.

3. Blend until smooth and serve immediately.

443

Cucumber Green Tea Detox Smoothie

Servings: 1


Ingredients: 8 ounces water 2 tsp Match Green Tea powder 1 cup sliced cucumber 2 ounces ripe avocado 1 tsp lemon juice 1/2 tsp lemon liquid stevia 1/2 cup ice Directions: 1. Pour the water and green tea powder into a bender first and give it a whir to combine. 2. Add the remaining ingredients and blend on high until smooth. 3. Taste and adjust sweetener as desired. 4. Enjoy immediately or refrigerate until ready to serve.

444

Dark Chocolate Frosty Milkshake

Servings: 2


Ingredients: 6 tablespoons heavy whipping cream 5 tablespoons canned coconut milk 1/8 teaspoon vanilla extract 2 tablespoons unsweetened dark cocoa powder 2 tablespoons low carb sweetener or other sugar substitute Directions: 1. Start whipping cream with mixer until soft peaks form. 2. Slowly add remaining ingredients. 3. Continue beating until stiffer peaks form. 4. Put mixture in freezer. 5. After 20 minutes, remove from freezer and stir with fork to break up frozen areas around

edges. 6. Keep checking mix every 20 minutes and stir until it’s reached the right consistency.

445

Frozen Coffee Pudding

Servings: 1


Ingredients: 8 coffee ice cubes (coffee frozen in standard ice cube trays) ½ cup unsweetened almond milk (or carton coconut milk for a nut free version) 3 T half and half* 1 T cocoa powder ½ scoop protein powder of choice 2 tsp. THM Super Sweet Blend (or more if desired) ½ tsp. glucomannan** ½ tsp. vanilla extract Hearty pinch of salt Dash of caramel extract or other extract of choice Directions: Blend all the ingredients together until creamy and smooth. Let the mixture set for 20 seconds and blend again. Taste the pudding and add more sweetener if desired. If it’s not thick, blend a little longer. Feel free to top with a squirt of Reddi-Whip and some sugar-free chocolate syrup (or homemade whipped cream and 85% dark chocolate shavings for an S version that is no longer low fat).

446

Frozen Hot Chocolate

Servings: 2


Ingredients: 3 tbsp heavy cream 1 cup almond milk 3 tbsp Trim Healthy Mama Gentle Sweet (or my sweetener blend) 3 tbsp dark cocoa powder 1/2 tsp vanilla pinch of xanthan gum, optional (helps stop the drink from separating) 1 tbsp coconut oil 14 ice cubes Directions: Combine all the ingredients and blend until smooth.

447

Frozen Peppermint Hot Chocolate

Servings: 4


Ingredients: 1 1/2 cups unsweetened almond milk 3 ounces dark chocolate 85% chopped or Sugar Free Chocolate like Lily's Sweets 1/2 cup Les Mills Good Protein powder chocolate 1/2 tsp peppermint extract 1 tsp peppermint liquid stevia 2 cups ice Directions: 1. Add all ingredients into a high powered blender and blend on high until thoroughly

combined. 2. Taste and adjust sweetener if needed. 3. This recipes makes 32 ounces so each serving is 8 ounces. 4. Top with sugar free peppermint whipped cream if desired and a sprinkle of chopped candy

cane.

448

Green Low Carb Breakfast Smoothie

Servings: 1


Ingredients: 1.5 cups almond milk 1 oz spinach 50 grams cucumber 50 grams celery 50 grams avocado 1 tbsp coconut oil 10 drops liquid stevia 1 scoop Isopure Protein Powder (about 30 grams) 1/2 tsp chia seeds (to garnish) 1 tsp matcha powder (optional) Directions: 1. Into a blender or Nutribullet, add your almond milk and spinach. Blend for a second to

break down the spinach to make room for the rest of the ingredients. 2. Add in the rest of your ingredients and blend for about a minute until creamy. 3. You can add a teaspoon of matcha powder for added benefits and a kick of caffeine. 4. Pour it into a glass and garnish with chia seeds. Enjoy!

449

Key Lime Pie Protein Shake

Servings: 1


Ingredients: 1/2 cup Fat free cottage cheese [1] 1 Scoop vanilla protein powder [2] 1 tbs Lime juice (fresh or bottled, I personally like key lime juice best!) 1/2-1 cup Water (Alter this according to desired consistency) 2-4 pkts Stevia (or 1/4-1 tsp sweetener of choice) 2-3 drops Green food coloring, or a handful of spinach to make it green! Optional: 1 tbs sugar free vanilla instant pudding mix Optional: 1/2 tsp xanthan gum [3], 1 graham cracker, crushed into crumbs Directions: Put everything into a blender and blend until creamy consistency is reached! Top with a crushed graham cracker if desired!

450

Mcketo Strawberry Milkshake

Servings: 1


Ingredients: ¾ cup coconut milk (from the carton) ¼ cup heavy whipping cream 7 large ice cubes 2 tablespoons Sugar-free Strawberry Torani 1-2 tablespoons MCT oil ¼ teaspoon xanthan gum Directions: 1. Add all ingredients to a blender: 3/4 cup Coconut Milk (from the carton), 1/4 cup Heavy

Cream, 7 Ice Cubes, 2 tbsp. Sugar-free Strawberry Torani, 1-2 tbsp. MCT Oil, and 1/4 tsp. Xanthan Gum.

2. Blend everything together for 1-2 minutes or until the consistency looks right to you. 3. Pour out and enjoy!

451

Mint Chip Protein Shake

Servings: 1


Ingredients: 1 ripe Hass avocado (or similar), skin and pit removed 2 tablespoons whey protein 1 cup unsweetened dairy-free milk (I used an almond-coconut blend; choose your fave!) 1/3 cup heavy cream 1/2 cup ice 1/4 teaspoon kosher salt 6 drops peppermint oil or 1/8 teaspoon peppermint extract (use more or less, to taste) Stevia (or other preferred sweetener), to taste 1/2oz dark chocolate (at least 85%), finely chopped OR 2 tablespoons raw cacao nibs Directions: 1. Combine the avocado, whey protein, dairy-free milk, heavy cream ice, salt, and peppermint

in a blender, and puree until very smooth. Stir in stevia a bit at a time until you find your desired sweetness level.

2. Pour into a tall glass and top with chopped chocolate. Serve with a big straw and enjoy immediately.

452

No-Sugar Kale & Coconut Shake Recipe

Servings: 1


Ingredients: 1 cup unsweetened almond milk (substitute your favorite non-dairy milk) 1/2 cup full-fat canned coconut milk 4 cups chopped kale (you can also do a mix of spinach & kale) 1/4 cup ground coconut (unsweetened) 1 1-inch piece fresh ginger, peeled (optional--skip it if you don't like the taste of ginger) 1/4 teaspoon kosher salt (or Celtic sea salt if you have it--it's rich in beneficial minerals!) 1 cup ice Directions: 1. Pour almond and coconut milk into base of blender, followed by ginger, kale, ground

coconut, salt, and ice. 2. Puree until very smooth. (I have a professional style Ninja blender so this only takes 1

minute for me, but with a standard blender you may need to let this go about 3-5 minutes.)

453

Peanut Butter Chocolate Milkshake

Servings: 1


Ingredients: 1 cup unsweetened coconut milk 1 tablespoon unsweetened cocoa powder 1 tablespoon unsweetened peanut butter powder or unsweetened peanut butter 5 drops SweetLeaf stevia drops or other sweetener to taste dash sea salt Directions: 1. Place all ingredients in blender. 2. Blend until well combined and frothy. Enjoy!

454

Peanut Butter Cookie Dough Whiteout

Servings: 1


Ingredients: 1 cup crushed ice ⅓ cup cottage cheese ¼ cup unsweetened almond milk (or more, if needed for blending; this will make it thinner) ⅛ tsp. glucomannan Dash of salt Dash of vanilla extract 3 doonks THM Pure Stevia Extract Powder (a doonk is 1/32 tsp.) 1 T natural peanut butter 1 T defatted peanut flour ½-1 scoop vanilla whey protein powder Cookie Crumbs: 2 tsp. refined coconut oil, melted 1 packet (3/4 tsp.) Truvia (or ¾ tsp. THM Gentle Sweet) 1 T defatted peanut flour 2 T Briana's Baking Mix Directions: 1. Mix together the cookie crumb ingredients and freeze for a few minutes to harden. 2. Meanwhile, blend all the shake ingredients together until smooth. Stir in the cookie crumbs

and enjoy! Yields one serving. 3. Alternately, you could place the blended shake mixture in a bowl in the freezer and freeze

for 40-60 minutes, stirring twice within the first half hour. Add the crumbs at the end and stir in by hand, then enjoy as peanut butter cookie dough ice cream.

455

Pumpkin Spice Smoothie

Servings: 1


Ingredients: 1/4 cup canned pumpkin (not pie filling) 1/4 cup heavy cream 3/4 cup water 1 tsp pure vanilla extract and 2 packs of sweetener of choice ( sticking with only those that have zero carb impact) 1/2 tsp pumpkin pie spice 1/2 cup ice Directions: Blend all ingredients thoroughly in your blender - you will need a blender that can crush ice.

456

Raspberry Chocolate Avocado Smoothie

Servings: 2


Ingredients: 1 1/4 cup Silk Cashew Milk 1/2 avocado 1/3 cup frozen raspberries 1 tbsp cocoa powder Sweetener to taste (I used 1 tbsp powdered Swerve Sweetener) 1/8 tsp raspberry extract Directions: You know the drill. Put all ingredients in a blender and blend until smooth. For a thinner smoothie, add another 1/4 cup Cashewmilk.

457

Raspberry & Chocolate Cheesecake Smoothie

Servings: 1


Ingredients: ¼ cup full-fat cream cheese or creamed coconut milk (60 g/ 2.1 oz) ¼ cup heavy whipping cream or coconut milk (60 ml/ 2 fl oz) ⅓ cup raspberries, fresh or frozen (40 g/ 1.4 oz) 1 tbsp cacao powder, unsweetened (5 g/ 0.2 oz) ½ cup water (120 ml/ 4 fl oz) 1 tbsp MCT oil or extra virgin coconut oil Directions: 1. Place all the ingredients in a blender: heavy whipping cream, cream cheese, raspberries,

cacao powder, water, MCT oil, and optionally a few drops of stevia. 2. Pulse until smooth and frothy. Pour in a glass with some ice and enjoy!

458

Rocket Fuel Keto Milkshake

Servings: 1


Ingredients: 2 cups (475 ml) lite coconut milk, unsweetened OR 13.5 fl. oz (400 ml) full-fat coconut milk and ½ cup (120 ml) water Flesh from 1 small (85 grams) Hass avocado 1 scoop (2 tablespoons/25 g) Vanilla Collagen Peptides 2 tablespoons cacao powder 2 tablespoons MCT oil 2 ice cubes 1 large egg yolk, optional 6 to 8 drops of liquid stevia or 2 teaspoons confectioners’-style erythritol Pinch of finely ground Himalayan rock salt, optional Directions: 1. Place all ingredients in the jug of a blender. Blend on low, slowing increasing blending speed

until you reach high-speed. Stay at this speed for 30 seconds, until the ice crushes and the mixture becomes smooth.

2. Transfer to glass and enjoy!

459

Strawberry Cheesecake Smoothie

Servings: 1


Ingredients: 6 ice cubes 3 large strawberries 1 ounce cream cheese (full-fat!) ¼ cup heavy cream ¼ cup almond milk or unsweetened soy milk ½ teaspoon pure vanilla extract 1 teaspoon coconut oil Directions: Throw all the ingredients into a blender and blend until desired consistency, adding more milk if needed.

460

Strawberry Keto Milkshake

Servings: 1


Ingredients: ¼ cup coconut milk (I like Aroy-D coconut milk) or heavy whipping cream (60 ml / 2 fl oz) ¾ cup almond milk or water (180 ml / 6 fl oz) ½ cup strawberries, fresh or frozen (72 g / 2.5 oz) 1 tbsp MCT oil or extra virgin coconut oil (MCT oil is better as it doesn't solidify) ½ tsp sugar-free vanilla extract Optionally add: 3-5 drops Stevia extract (clear or berry) 1 tbsp chia seeds for a thicker consistency + 0.4 g net carbs per serving whipped cream or coconut milk on top Directions: 1. Place the coconut milk, almond milk, strawberries, MCT oil and stevia (optional) into a

blender. 2. Pulse until smooth and serve immediately!

461

Strawberry & Rhubarb Pie Smoothie

Servings: 1


Ingredients: 2-4 medium strawberries (40 g / 1.4 oz) 1-2 medium rhubarb stalks (50 g / 1.8 oz) 1 oz almonds or 2 tbsp almond butter (28 g) 1 large egg (free-range or organic) ½ cup almond milk, unsweetened (120 ml / 4 fl oz) 2 tbsp full-fat cream or coconut milk 1 tsp freshly grated ginger root (or 1/2 tsp ginger root powder) ½ tsp pure vanilla bean extract (~ 1 vanilla bean) 3-6 drops liquid liquid Stevia extract (Clear / Vanilla) Directions: Making this smoothie is very simple: Place all the ingredients into a blender and pulse until smooth.

462

Strawberry Fluff Protein Smoothie

Servings: 1


Ingredients: 1 cup frozen strawberries 1 scoop vanilla protein powder ⅔ cup unsweetened almond milk 2 tablespoons plain, nonfat Greek yogurt 2 tablespoons light whipped topping Directions: Blend all of the ingredients together until smooth.

463

Summer Blackcurrant Smoothie

Servings: 1


Ingredients: ½ cup blackcurrants, fresh or frozen (60 g / 2.1 oz) ¼ cup strawberries, 2-3 strawberries, fresh or frozen (36 g / 1.3 oz) ¼ cup coconut milk (I love Aroy-D coconut milk) or heavy whipping cream (60 ml / 2 fl oz) ½ cup water (120 ml / 4 fl oz) 2 tbsp chia seeds, whole or powdered (16 g / 0.6 oz) ½ vanilla bean or ½ tsp sugar-free vanilla extract Directions: Place all the ingredients into a blender and pulse until smooth - let it sit for 2-5 minutes. That's it!

464

Vanilla Keto Smoothie

Servings: 1


Ingredients: 2 large eggs or 1-2 tbsp chia seeds or 1-2 tbsp coconut butter or almond butter ½ cup soured cream or coconut milk (I like Aroy-D coconut milk) (115 g / 4.1 oz) ¼ cup vanilla or plain whey protein or egg white protein powder (Jay Robb) or collagen powder or plant-based NuZest (25 g / 0.9 oz) 1 tbsp MCT oil or extra virgin coconut oil 1 vanilla bean or 1 tsp vanilla extract (you can make your own) 3-5 drops Stevia extract ¼ cup water + ½ cup ice Directions: Place the soured cream, eggs, whey or egg white protein powder, water, vanilla, stevia and ice into a blender (I use Kenwood blender). Pulse until smooth and serve immediately!

465

easy low carb recipes for meal prep - angela drew · 2019-01-12 · a wide variety of fast and...

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