Healthy Recipies

So you are interest in preparing low carbohydrate meals. Let us make you an EXPERT in the kitchen with our easy to make low carb recipes.

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. 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.

Don't let the enticement of forbidden culinary delights play havoc with your health. Whatever you love and yet must stay clear of, we have delicious alternatives for you. All of the following recipes have a carb count of no more than 50 carbs per serving (at the highest). In fact everything here has been created so that it falls between 2-50 carbs per serving.

Here you will find a great varieity of the most complete and delicious low carb recipies anywhere. We found scrumptious recipes and changed them to their low-carb counterparts. They are delicious, delightful and easy to make. Most of the recipes in this compilation have an average of 1-50 grams of carbs per serving.

You may note that they range in difficulty. This is because the cooks who created them came from various backgrounds of culinary expertise. Even though the cooks added to the recipe in his/her own way, don’t be afraid to make these recipes yours by changing ingredients to satisfy your own pallet. I hope you enjoy them as much as we did. Bon appetite!!

Desserts

Frozen Chocolate Kisses

1 cup heavy cream, whipped
6 oz soft cream cheese
2 T sour cream
1/8 cup cream & 1/8 cup water
sm. pkg SF/FF instant chocolate pudding

Whip 1 cup cream, set aside. In separate bowl, cream cream cheese, add sour cream and cream and water. Mix well. Stir in pudding powder and blend well. Fold into the whipped cream. Using a pastry bag with a star tip, pipe hershey size kisses onto a sheet pan covered with wax paper. Place in freezer until solid, then store in freezer.
(Total: 47 carb (45 NET carb)). Makes 150 @ .3 carbs


Reese’s Cups

2 T butter
1/3 c chunky (or plain) peanut butter
1 oz unsweetened chocolate
1/3 c ricotta
10 pkts Splenda
1 t vanilla

Melt butter, peanut butter and chocolate in microwave. Cool slightly, then add ricotta, sweetener and vanilla. Spoon onto wax paper and refrigerate.
Total: 34 carb (27 NET carbs)
Serves 22 @ 1.2 carb
Don't get turned off by the ricotta. These are great and kind of fudgy tasting.


Almond Joy Bars

2 tbsp unsweetened cocoa
4 tbsp Thick n' Thin not/Sugar *
20 pkts Splenda
8 oz cream cheese
2 tsp vanilla
1 tsp coconut extract
4 tbsp melted butter
2/3 cup unsw. shredded coconut
2/3 cup coarsely chopped almonds

Melt butter in microwave, add cocoa, splenda, not/Sugar, cream cheese, extracts and mix well. Stir in coconut and nuts. Pour into 8x8" pan and freeze. Before fully frozen, make cuts for bars (16). Once frozen, remove bars from pan and put in sealed container. Keep in freezer or refrigerator.
Total 54 carb (36 NET carbs). Makes 16 @ 2.3 carbs

These do taste just like Almond Joys. *not/Sugar is a product by Expert Foods that adds the bulk of sugar to a recipe, but not the sweetness. I don't know what the texture would be if you left this out. Several web sites sell it; I got it from CarbSmart.


Chocolate Coconut Dream

1 oz unsweetened chocolate
2 T butter
2 T heavy cream
1/2 t vanilla
5 pkts Splenda
1/3 cup shredded unsw. Coconut
9 almonds

Heat butter and chocolate until chocolate just melted. Pour in small bowl, mix well. Add in heavy cream, vanilla and Equal; stir until mixture looks creamy and smooth. Add in coconut, mix well. Put spoonful of chocolate mixture on place which has been covered in wax paper. Push almond on top of each piece. Chill until able to pick up with fingers. Store in refrigerator.
Total: 22 carb (12 NET carbs). Makes 9 @ 1.3 NET carbs)
These are not real sweet and you need to like semi-sweet chocolate. I would use more coconut next time.


CHRISTY'S Peanut Butter Cups

1 stick unsalted butter
4 T peanut butter (12)
1 oz unsw. baking chocolate (9)
8 pkts Splenda (4)
2 T heavy cream (.8)

Melt butter and chocolate in microwave. Be careful not to burn the chocolate. Add splenda and mix well. Spoon some chocolate into a mini muffin tin pan lined with tiny paper muffin cups. Put in freezer few minutes until hard. Spoon little blob of peanut butter on top of each candy, and top with more chocolate. Freeze, and keep in freezer.
Total: 26 carb (20 NET carbs). Makes about 12 @ 1.7 carbs).
I added a little liquid Splenda to my peanut butter. These are addictive!

Seafood

Crab Broccoli Casserole

Ingredients:
2 T butter
1/4 c chpd onion
8 oz crab
1/4 t curry
1/4 c cream & 1/4 c water
2 c cooked broccoli
1 c cheddar
xanthan gum (thickener)
1/2 t salt
1 T lemon juice

Preheat oven 350F. Grease 1 qt casserole and put cooked broccoli in bottom. Sprinkle with cheese. Melt butter and sauté onion. Add flour, curry powder and salt. Gradually stir in cream and water mixture. Cook until thickened (may have to add thickener). Add lemon juice and crab. Pour over broccoli. Bake 30 min.
Serves 2 @ 8 carb (5 NET carbs).


Broiled Fish with Cheese

Ingredients:
12 oz flounder
2 T melted butter
1/2 c cheddar, shredded
1 T mustard
1 T ketchup or chili sauce

Brush fish with melted butter and broil 8-10 min until flaky. Combine remaining ingr and spoon onto fish. Broil 2-4 min until cheese bubbly and lightly browned.
Serves 2 @ 1 carb


Kona Inn Snapper

Ingredients:
12 oz snapper fillet (or flounder)
2 T Parmesan cheese
1 T butter
6 T salsa
2 oz Monterey jack cheese, shredded
1 oz cheddar cheese, shredded
salt and pepper to taste
chopped parsley (optional)

Preheat oven 350F. Lightly coat the fish with Parmesan and sauté in butter for about 1 min on each side to seal juices. Place fish in lightly greased casserole and top with salsa. Sprinkle cheddar on the center of the fish and jack cheese on the ends (or mix cheeses and sprinkle over all.) Bake 10-12 min until fish is cooked. Garnish with parsley.
Serves 2 @ 4 carb (3 NET carbs)


Flounder Picatta

Ingredients:
1/2 t salt, 1/4 t pepper
2 lbs flounder
4 T butter
2 T oil
2 T lemon juice
1/2 t grated lemon zest (optional)
1 T dried parsley
1 T capers chopped
protein powder, soy isolate or baking mix

Combine protein powder, salt and pepper in bowl. Dredge fish to coat both sides. Melt 2 T butter with oil in skillet. Add fish and cook, turning once, until browned outside and cooked through (5-7 min.) Remove to platter and keep warm. Add remaining butter to skillet and cook over med high heat until browned, about 1 min. Stir in lemon juice, zest, parsley and capers and pour over fish.
Serves 4 @ 1 carb

Poultry

Succulent Cream Chicken

Note: Serves 4. Total Carbohydrates: 8 , Carbohydrates per Serving: 2
Carbohydrates per Serving minus Fiber: 1.88

Ingredients:
4 boneless 6 oz. chicken breasts, with skin
1 Tbsp. vegetable oil
1 clove garlic, minced
8 slices bacon
8 small sprigs fresh thyme
1/2 cup chicken stock or water
1 cup whipping cream
salt and pepper to taste

Preheat the oven to 350° F. Lightly salt and pepper the chicken breasts. Wrap two pieces of bacon around each chicken breast, forming an X in the middle of the skin side of each breast. Tuck two sprigs of thyme behind the bacon.

Heat the vegetable oil in a frying pan that can go into the oven over medium high heat. Place the chicken breasts, bacon side down in the pan and cook until the bacon and chicken skin is browned. Turn over and cook until the other side is browned. Drain off the fat and add the stock or water, cream and garlic. Bring to a boil and place in the oven. Bake uncovered for 15-20 minutes until the cream has thickened. Remove from the oven and season with salt and pepper.


Chicken Dijon Ranch

Ingredients:
12 oz chicken breasts
1/4 c ranch dressing
1 T Dijon
2 t butter
splash white wine

Sauté chicken in butter until done and remove from pan. Pour wine into skillet; cook over med high heat, scraping up browned bits. Mix dressing and Dijon and whisk into wine in pan. Serve over chicken. (2 servings,3 carbs).


Mustard Chicken

Ingredients:
12 oz boneless, skinless chicken breasts
3 T butter, melted
2 t Dijon mustard (1.8)
shake or two of: garlic powder, thyme
sage, cinnamon, paprika, pepper (2?)
2/3 cup crushed pork rinds
2 T grated Parmesan (.4)
1 1/2 t soy flour (1)
2 T butter

Preheat oven 350F. Melt 3 T butter and mix with mustard, garlic and all spices. Mix crushed pork rinds, Parmesan and soy flour and place in shallow dish. Cut each breasts in half lengthwise. Coat chicken well with mustard mixture, then roll in rind mixture. Place in shallow baking dish, dot with butter, and bake covered about 30 minutes, then uncover and bake additional 15 minutes. (Serves 2 @ 1 carb)


Cheesy Chicken

Ingredients:
12 oz chicken breasts
1 T butter
3 thin ham slices
1/2 c cheddar
1/2 c cream
salt, pepper, garlic powder
1/4 t liquid smoke

Pound chicken, then sauté in butter until done. Add ham slices to pan and warm. Remove chicken and ham. Melt little butter in pan, add cream, seasonings and liquid smoke. Add cheese and stir until melted. Put ham slice on each chicken breast and pour sauce over top. (Serves 2 @ 3 carbs)


Chicken Dijon Quiche

Ingredients:
1 c sliced mushrooms
1/4 cup chpd onion
1 minced garlic clove
2 T butter
6 oz cubed, cooked chicken breast
1 t Italian seasoning
1/4 cup white wine
1 oz grated Parmesan
2 oz cheddar and/or Monterey Jack cheese
3 eggs
3/4 cup light cream + 1/4 cup water
1 T Dijon mustard

Preheat oven to 350F. Grease 9" pie pan. Sauté mushrooms and onion in butter until tender. Add garlic, then stir in chicken and seasoning and wine. Cook over med heat until liquid evaporates (few minutes). Spread mixture in bottom of pie pan. Sprinkle with cheeses. Beat together cream, water, eggs and Dijon, and pour over the chicken and cheese. Bake 40-45 minutes, until mixture


Spicy Chicken Hash

Ingredients:
SAUCE:
3 T butter
1 cup cream (16)
1 cup chicken broth
salt, pepper, Old Bay seasoning
thickener (guar gum or notStarch)

HASH
2 T butter
1 med onion, chopped (14)
1 red pepper, chopped (10)
8 oz mushrooms, sliced (3)
1-2 cups diced cooked chicken

Mix all sauce ingredients except thickener and heat in pot. Mix thickener with little water and stir in. Cook until thickened. Sauce onion and pepper in butter. Add mushrooms and salt, pepper and parsley and sauté until done. Mix in chicken and sauce, and serve. (Serves 4 @ 9 carbs (7 NET carbs))

Original called for all ingredients to be transferred to baking dish, and baked at 400 for 30-40 min. This was quicker and tasted great.

Salads

SALADS

Portabello Mushroom Salad

Note: Serves 4, Total Carbohydrates: 56

Ingredients:
4 oz. Gorgonzola or other blue cheese, crumbled
1 cup sour cream
1/4 cup mayonnaise
1 Tbsp. red wine vinegar
1 tsp. minced garlic
1 salt and pepper
4 portabella mushrooms, 3-4 oz. each extra-virgin olive oil
Salt and pepper
2 romaine hearts
1 roasted red pepper, peeled, seeded and cut into 4 pieces

Mash the cheese to a paste. Stir in the sour cream, mayonnaise, vinegar and garlic. Season to taste. Remove the stem from the mushroom and scrape out the gills with a small spoon. Score the tops in a cross-hatch pattern. Season the mushrooms with the olive oil, salt and pepper. Grill or broil, 2-3 minutes on each side until cooked through.

Cut the romaine hearts in half and place on 4 plates. Drizzle with the dressing. Top with a mushroom and a piece of red pepper.


Hot or Cold Chicken Salad

Ingredients:
8 oz chicken
3-4 T mayonnaise
1 c shredded Cheddar cheese
1 T Dijon mustard
1 T ea chopped: onion, red pepper, parsley
4 slices bacon, cooked crisp, crumbled

Mix all ingredients together. Place in refrigerator to cool or bake at 350 for 20 minutes until hot and bubbly.
(Serves 2 @ 3 carbs)


Taco Salad

Ingredients:
12 oz ground beef
4 cups lettuce
2 tsp. taco seasoning mix
4 oz cheddar, shredded
4 tbsp salsa
2 tbsp sour cream

Brown beef and stir in spices. Divide lettuce onto two plates. Top with half ground beef mixture, sprinkle with cheese, top with salsa and sour cream. Serves 2 @ 8 carb.


Oriental Salad

Note: Makes 6 servings . Total Carbohydrates: 38
Fish sauce is the salty liquid condiment used extensively in Southeast Asian cooking. Well stocked grocery stores and Oriental supermarkets carry it, but you can use salt in its place.

Ingredients:
1/2 cup thinly sliced celery hearts
2 green onions, cut in half lengthwise, then cut into 1-inch pieces
16 sprigs cilantro, leaves only
1/2 cup fresh mint leaves
1 medium tomato, cut in half and cut into very thin slices
1/2 cup thinly sliced English cucumber
1 head Romaine lettuce, inner leaves only
1 head butter lettuce, inner leaves only
1 bunch watercress, large stems removed
2 hard cooked eggs, whites and yolks separated
6 Tbsp. vegetable oil
1 Tbsp. minced garlic
1 tsp. Splenda
5 Tbsp. lemon Juice
1 Tbsp. fish sauce

Combine the celery, green onion, cilantro, mint, tomato, cucumber, lettuce and watercress. Thinly slice the egg whites and add to the mix.

Heat the oil in a small frying pan over medium heat. Add the garlic and cook until the garlic turns pale gold. Remove from the heat and let cool. Mash the egg yolks. Add the Splenda, lemon juice and fish sauce. Beat in the garlic and oil. Toss with the salad, lightly pressing the ingredients together.


Delightful Parmesan Escarole

Note: Serves 8 , Total Carbohydrates: 90. You can use chicory in place of escarole. The braising mellows the flavor and gives the greens a silky, rich texture.

Ingredients:
4 Tbsp. olive oil
1 cup thinly sliced onion
2 large heads escarole, washed, dried and cut into 2-inch (5-cm) strips
4 cloves garlic, minced
1 Tbsp. chopped fresh rosemary
1 tsp. grated lemon zest
1/2 cup dry white wine
1/2 cup chicken stock
salt and pepper to taste
1/2 cup freshly grated Parmesan cheese

Preheat the oven to 325ºF (165ºC). In a large frying pan, heat the olive oil over medium heat. Add the onion and sauté until lightly browned. Add the escarole and garlic and cook until the escarole wilts. Add the rosemary, lemon zest, white wine and chicken stock. Bring to a boil, season lightly with salt and pepper and transfer to a wide, shallow baking dish. Cover and place in the oven. Bake for 40-50 minutes, until most of the liquid is absorbed. Remove the dish from the oven and increase the temperature to 400ºF (200ºC). Sprinkle the Parmesan cheese evenly over the top of the escarole. Bake until the top is golden brown and crisp.

Spinach Recipies

Fabulous Cheese Spinach

Note: Makes 4 servings. Total Carbohydrates: 24, Carbohydrates per Serving: 6

Ingredients:
1/2 cup grated gruyere cheese
1/2 cup ricotta cheese
1/4 cup crumbled gorgonzola or blue cheese
2 Tbsp. freshly grated Parmesan cheese
2 Tbsp. chopped fresh dill
1 large egg yolk
2 Tbsp. extra-virgin olive oil
2 10 oz. packages of fresh spinach, coarsely chopped.

Preheat the broiler to medium. Lightly butter 11-by 7-by 2-inch baking dish. Mix the cheeses, dill and egg yolk in a large bowl. Heat oil in a large pot over medium-high heat, and then add the garlic. Stir for a minute until fragrant. Pour into the prepared baking dish. Add the spinach to the pot and sauté until wilted. Transfer spinach to strainer; drain well. Pour over the garlic in the baking dish. Toss to coat with the oil and spread out evenly. Sprinkle with cheese mixture. Broil until cheese is golden on top, and the spinach is heated through.


Creamed Spinach with Garam Masala

Note: Serves 8. Total Carbohydrates: 85
This is excellent served with lamb as well as turkey. Garam masala is an East Indian blend of sweet spices, such as cinnamon, nutmeg and allspice. It is usually added at the last minute to cooked foods for an extra boost of flavor.
Ingredients:

4 lbs. fresh spinach, stemmed, washed and dried
1 Tbsp. unsalted butter
4 cloves garlic, minced
4 Tbsp. finely chopped shallots
2 cups whipping cream
1/2 tsp. salt
1 tsp. fennel seeds
1/2 tsp. garam masala
pinch of cayenne pepper

Coarsely chop the spinach and set aside. Melt the butter over medium heat in a large, heavy, preferably nonstick pot. Add the garlic and shallots and sauté until the shallots are translucent. Add the whipping cream and salt and bring to a simmer. Stir in the spinach by handfuls, adding more as it cooks down. Turn to low and cook, stirring frequently, until the spinach is extremely soft and the cream is almost absorbed, about 20 minutes. Heat a small frying pan over high heat. Add the fennel seeds and roast, shaking the pan, until the seeds turn one shade darker. Add to the spinach along with the garam masala and cayenne. Mix well.


Garam Masala (seasoning)

Note: Makes 1/4 cup. Garam Masala is a seasoning made by blending dry-roasted, ground spices, such as black pepper, cumin, cloves, and cardamom, used in the cooking of northern India.
Total Carbohydrates: 32, Carbohydrates per tsp.: 2
Make your own fresh garam masala and you will be amazed.

Ingredients:
2 Tbsp. whole cumin seeds
2 Tbsp. whole coriander seeds
2 tsp. cardamom seeds (seeds removed from the pods)
1 piece cinnamon stick, 3 inches (7.5-cm) long
3/4 tsp. whole cloves
1 Tbsp. black peppercorns
4 bay leaves

Heat a heavy frying pan over medium heat. Add the spices and roast, stirring constantly, until the spices are a few shades darker and are fragrant. Transfer to a plate and cool. Grind the spices to a powder in a spice mill, mortar and pestle or coffee grinder. Store in a covered jar.