Tuna Casserole

The Ingredients:

4 – 5 oz cans Tuna, packed in water, drained

6 oz. Fresh Green Beans, cut in 3rds

12 oz Cauliflower, cooked and chopped, about 2 cups

3 oz. Onions, diced

3 stalks Celery, chopped, 4 oz.

4 1/2 oz. Mushrooms, sliced

4 Tbsp Butter

8 oz. Marscapone or Cream Cheese

1/2 c. Heavy Cream

8 oz. Cheddar Cheese, shredded

2 tsp. Salt

What to Do:

Pre-heat oven to 375*

Cover green beans with water, boil for 10 minutes and drain.

Melt butter in a large saucepan over med-high heat. Add mushrooms, onions, celery and saute for about 5 minutes. Stir in marscapone or cream cheese, heavy cream, salt, green beans and cauliflower. Stir well and heat through, add tuna and mix thoroughly.

Pour into a 9×13″ casserole dish and spread evenly. Top with shredded cheese and bake uncovered for 25-30 minutes until cheese is golden and bubbly.

Makes 8 servings.

I served this over spaghetti squash as shown above in the photo.

Nutritional Information:

Sodium: 1028 mg     Fat: 36.44 g     Total carbs: 6.21 g     Fiber: 1.8 g          NetCarbs: 4.41 g     VeggieNetCarbs: 2.75 g     Protein: 21.88 g     Calories: 437

Porcini & Shiitake Mushroom Sauce

The Ingredients:

6 c. Water

1 oz. Dried Porcini Mushrooms

1 oz. Dried Shiitake Mushrooms

2 Tbsp Butter

8 oz. Marscapone or Cream Cheese

4 c. Mushroom Stock (reserved from soaking mushrooms)

1/4 tsp. Thyme leaves, dried

1/2 tsp. Garlic powder

1/2 tsp. Onion Powder

Salt & Pepper to taste

What to Do:

Bring water to a boil over high heat, add dried mushrooms, cover, turn off heat and let soak for 30 minutes. Drain, reserving mushrooms stock.

In a large saucepan melt butter, add mushrooms, thyme and mushrooms stock and bring to boil over high heat. Cook uncovered for about 15 minutes.

Stir in Marscapone or cream cheese and spices, continue cooking over high heat for 15-20 minutes until reduced to a nice saucy consistency.

Makes 6 servings

I like to use this over a burger patty, as shown, or a steak or chicken breast.

Nutritional Information:

Sodium: 141 mg     Fat: 17.16 g     Total Carbs: 7.6 g     Fiber: 1.9 g           NetCarbs: 5.7 g     VeggieNetCarbs: 4.35 g     Protein: 4.41 g     Calories: 198

“Corn” Bread

The Ingredients:

2 1/2 c. Almond Meal

2 Tbsp Coconut Flour

1 tsp. Baking Powder

2 Tbsp Granulated Splenda

1/2 tsp. Salt

4 large Eggs

1/2 c. Heavy Whipping Cream

4 Tbsp Butter, melted

What to Do:

Pre-heat oven to 350*

Mix dry ingredients together, add melted butter and mix well.

Whisk eggs with heavy cream and combine all ingredients very well.

Spread batter into a glass baking dish (I used a 11″ by 7″ casserole dish) that has been sprayed with cooking spray.

Bake for 25-30 minutes until top is slightly golden brown.

Makes 8 servings.

Nutritional Information:

Sodium: 262 mg     Fat: 30.99 g     Total Carbs: 9.71 g     Fiber: 4.4 g      NetCarbs: 5.31 g     Protein: 10.96 g     Calories: 345

If you like a sweet cornbread you can increase the amount of Splenda.

Beef Stew

The Ingredients:

1 1/2 lbs Beef steak or Stew meat, cut into cubes  (I had 27.5 oz)

10 oz. Green Bans, fresh, cut in thirds

5 Green Onions/Scallions (2.8 oz)

1 small Onion, chopped (5.1 oz)

5 stalks Celery, chopped (6.8 oz)

6 small Turnips, peeled and chopped into large pieces (22.7 oz)

4 c. Beef Broth

2 tsp. Salt

1 tsp. black Pepper

1 tsp. Oregano, dried leaves

1/2 tsp. Thyme, dried

1 Bay leaf

3 c. Cauliflower, cook it and mash it

What to Do:

Put everything except cauliflower into a large crock pot, cover and cook on low for 10 hours.

After cooking is done, stir in the mashed cauliflower and serve.

Makes 10 servings.

Nutritional Information:

Sodium: 720 mg     Fat: 15.41 g     Total Carbs: 10.69 g     Fiber: 3.7 g     NetCarbs: 6.99 g     Veggie Net Carbs: 6.5 g     Protein: 17.16 g     Calories: 247

Blackberry Cobbler

The Ingredients:

24 oz. Blackberries

1 1/2 c. Almond meal

1 tsp Vanilla

6 packets Splenda

2 oz. Raw Pecans, finely chopped

4 Tbsp Butter, softened

1/8 tsp. Xanthum Gum

What to do:

Combine butter, vanilla, almond meal, pecans and 4 of the Splenda packets until well combined.

Combine blackberries, remaining 2 Splenda packets and the Xanthum gum and mix well, gently.

Pour berries into 9 x 13 casserole dish spreading out evenly. Top with almond meal mixture, crumbling with fingers as evenly as possible over the berries.

Bake at 375 for 25 minutes, remove from oven, using a fork, break up the topping over the berries gently. Put back in oven and bake for 5 more minutes.

Makes 8 servings.

Nutritional Information:

Sodium: 49 mg     Fat: 21.78 g     Total carbs: 14.42 g     Fiber: 7.4 g     NetCarbs: 7.02 g     Protein: 6.39 g     Calories: 258

Asian Cabbage Soup

The Ingredients:

1 small-med head of Cabbage, sliced or chopped (23.7 oz)

4 stalks Celery, diced (7.2 oz)

2 med. Zucchini, diced (14 oz)

4 clumps of Oyster Mushrooms, woody stems removed (7.6 oz)

7 Green Onions/Scallions, sliced (2.8 oz)

10 c. Chicken Stock

2 Tbsp Sesame Oil

1 tsp Minced Garlic

1 tsp. Ground ginger Paste

1 Tbsp Soy Sauce

What to Do:

Bring Chicken Stock, garlic, ginger, sesame oil to a boil over high heat in a large pot.

Add celery, cover, reduce heat to med-high and cook for about 4 minutes.

Add Zucchini and mushrooms, cover, return to boil and cook for 2 minutes.

Add Cabbage and scallions, cover, return to boil and cook for 10-15 minutes.

Remove from heat, stir in soy sauce and serve.

Makes 10 servings.

Nutritional Information:

Sodium: 638 mg      Fat: 3.02 g     Total Carbs: 8.88 g     Fiber: 3.1 g     NetCarbs: 5.78 g     Veggie Net carbs: 4.6 g     Protein: 6.55 g     Calories: 81

 

Green Chile Chili

The Ingredients:

3 lbs Ground Beef, I used 93/7% fat

2 c. Beef Stock

2 – 4 oz cans Diced Green Chiles

3 Tbsp Chili Powder

2 Tbsp Cumin, ground

1 tsp. Cayenne pepper

3 tsp Salt

1 tsp Garlic Salt

1 Tbsp Cholula Hot Sauce, or you favorite hot sauce

1 can Refried Beans, not fat free

What to Do:

In a pot, add all ingredients except beans in a large pot over med-high heat. Cook, stirring frequently for 15-20 minutes until beef is all browned and chili is well combined.

Add refried beans and stir well to incorporate into chili, cover, reduce heat to med-low and simmer for 45 minutes.

Makes 10 servings.

You can omit the beans to make this induction friendly, I added it for texture. I created this recipe to mimic the filling of those cheapo beef bean and green chili burritos. I used to love those darn things!

I like to use this recipe to make pork rind nachos with, not as a bowl of chili kind of chili. It’s excellent for bunless chili cheese dogs and chili burgers as well. Try it on top of chicken for a nice change of pace as well.

Nutritional information:

Sodium: 1570 mg     Fat: 7.7 g     Total Carbs: 9.65     Fiber: 2.7 g                              Net Carbs: 6.95 g     Veg Net Carbs: 2 g     Protein: 32.57 g     Calories: 242

Ratios:     Carbs: 16%     Fat: 29%     Protein: 55%