Monthly Archives: February 2011

Quiche Floraine

The Ingredients:

1 lb. Bacon, cut into 1/2″ pieces

20 oz. Spinach, fresh

4 tsp. Bacon grease

8 oz. Swiss Cheese, shredded

12 large Eggs

1 c. Heavy cream

1/2 tsp. Dill, dried

1/4 tsp. Nutmeg, ground

1 tsp. Salt, Coarse

1 tsp. Parsley leaves, dried

1/2 tsp. White Pepper

What to Do:

Pre-heat oven to 350 degrees.

Fry bacon until crisp and remove from grease, pour grease into container to save.

Saute spinach in bacon grease until wilted, drain and allow to cool.

Crack eggs into mixing bowl, add spices, beat until well mixed, add cream and continue mixing until combined fully.

Add cheese, bacon and spinach and mix well.

Spray 9×13″ pan with cooking spray and spread mixture evenly in pan.

Bake at 350 for 35 minutes.

Makes 8 large servings

Ratios:    Carbs 5%      Fat 77%     Protein 18%

sodium: 938mg     Fat: 51.18g     Fiber: 1.6g     Net Carbs: 5.64g      VeggieNetCarbs: 1.08g     Protein: 25.72g     Calories: 595

Shrimp & Veggie Salad

The Salad ingredients:

1 lb. Medium sized Prawns in the shell

2 med. sized cans Slice Black Olives (7.4 oz drained weight)

3.5 oz jar Non-pareil Capers (2.3 oz drained weight)

3.7 oz Onions, finely diced (about 1/2 medium onion)

13.5 oz radishes (2 bunches) quartered or cut into 6th’s for large ones

Zattarains Crab boil concentrate (2 Tbsp) or traditional bag of spices

What to do:

Bring 2-3 quarts of water to boil in a large pot and add crab boil seasonings and shrimp. Return to boil and let cook for 2-3 minutes until cooked through. Remove shrimp from water and cool off in ice-cold water. Peel all shrimp and coarsely chop.

Mix all chopped veggies and shrimp in a large bowl and toss with dressing (recipe to follow)

Dressing Ingredients:

1 tsp Celery Seed

2 pkts. Truvia

1 tsp Lemon Juice

2 tsp. Grey Poupon Country Dijon

2 tsp Apple Cider Vinegar

1/2 tsp Salt

1/4 tsp White Pepper

1 1/4 c. Best Foods Olive Oil Mayonnaise

Mix all ingredients with a wire whisk and stir into Salad.

Makes 8 servings at 6 ounces each.

Ratios:  carbs 12%     Fat 64%     Protein 24%

Sodium: 1024mg     Fat: 16.47g     Fiber: 2.0g     Net Carbs: 4.98

Veggie Net Carbs: 2.68g     Protein: 12.41g     Calories: 232

Pork Back Ribs

Baking time is 2 hours 50 minutes for these ribs

What you need:

3-4 lb. Rack of Pork Back Ribs

Rib Rub, recipe on this site

Reynold Release Foil

What to do:

Pre-heat oven to 300 degrees.

Rinse ribs off and cut evenly in half and remove the silver lining on the back of the ribs.

Line a 9×13″ casserole dish with foil making sure the non-stick side is up.

Season both sides of the ribs liberally with the Rib Rub and place (bone side down) side by side in the foil lined casserole dish and cover tightly with another piece of foil.

Place in oven and bake for 1 hour at 300 degrees.

Bump temperature up to 325 degrees and bake for 1 hour more.

Bump temperature up to 350 and bake for 30 minutes, then remove foil and bake for 20 last minutes uncovered to create a nice crust on the ribs.

Rib Rub

1 tsp. Celery Seed

2 Tbsp. Chili Powder

2 Tbsp. Garlic Powder

2 Tbsp. Weber Gourmet Burger Seasoning

2 Tbsp. Onion Powder

2 tsp. Minced Onions

2 tsp. Salt

1 tsp. Black Pepper

29 Net Carbs in entire mixture. This makes quite a bit of seasoning and will make at least 5 or 6 racks of ribs. I put it in an air tight container and save it until I need it again.

Creamy Brussels Sprouts with Bacon

What you Need:

12 oz. Frozen Brussels Sprouts

3 slices Bacon, cut into 1/2 pieces

2 Tbsp. Heavy Cream

1 Tbsp. Salted Butter

2 Wedges Laughing Cow original Swiss Cheese

Salt & Pepper to taste

What to Do:

Place frozen Brussels in a pot with 1″ water, cover, bring to boil and cook for about 3 minutes, drain, rinse with cold water and slice in half.

Fry bacon in a deep saucepan until crispy and brown, remove bacon to a paper towel, reserving grease in saucepan.

Add Brussels to bacon grease and add 1 Tbsp butter and stir until hot and sizzling. Add laughing cow wedges and heavy cream and stir until smooth and creamy and add reserved bacon and mix well.

Makes 3 servings.

Ratios:   Carbs 16%     Fat 74%    Protein 10%

Nutritional Information:

Sodium: 397mg      Fat: 20.51g     Fiber: 4.3g     Carbs: 6.1g    

 Veggie Net Carbs: 4.61g     Protein: 8.29g     Calories: 251

Baked Salmon with Sweet Sauce

This dish is so simple it doesn’t even need a recipe.

All you need is nice piece of Salmon

Mix Best Foods Olive Oil Mayonnaise (1-2 Tbsp) with 1 packet of Truvia and spread it evenly over the salmon fillet.

Line a baking sheet with foil, place salmon on foil and bake at 400 degress for about 12-14 minutes then broil for about 2 minutes keeping an eye on it so the top doesn’t burn.


Cauliflower Lasagna Bake

Crust Ingredients:

4 oz. Cream Cheese, softened

2 Eggs

8 oz. Chedder Cheese, shredded

1/2 tsp. Italian Seasonings

1/2 tsp. Garlic Powder

1/4 c. Golden Flaxmeal

Blend all ingredient thoroughly and press into a 9×13′ casserole dish.  Bake crust at 350 for about 20 minutes. While crust is baking, make filling.

Filling Ingredients:

15 oz. Ricotta, whole milk

3 eggs

1 tsp. Garlic Salt

1/2 tsp. Basil, dried

1/4 tsp. Oregano, dried

4 oz. Parmesan, shredded

1 lb. Jimmy Dean Italian Pork Sausage

Cauliflower, about 2-2 1/2 lbs fresh, cut up into small pieces

3/4 c. Mezzetta Homestlye Marinara Sauce

8 oz. Mozzarella, shredded.

What to do:

Cook Ground Sausage until crumbled and fully cooked, drain and set aside

Steam cauliflower until soft, drain and put into a large mixing bowl.

Mix Ricotta, eggs, garlic salt, basil, oregano and parmesan until thoroughly combined and add to cauliflower and stir. Add cooked ground sausage and mix well.

After crust is out of oven, pour cauliflower mixture evenly over top of crust.

Top entire casserole with the Marinara Sauce and top with shredded mozzarella.

Cover with foil and bake for 45 minutes at 350,  remove foil and bake for about 10-15 minutes longer until cheese is lightly browned.

Makes 12 servings.

Ratios:   Carbs 10%        Fat   66%       Protein 24%

Sodium: 892mg        Fat:   33.24g             Fiber:  3.2g           Net Carbs:  7.81g         VegNC: 3.52g          Protein:  25.25g          Calories:  450

Turnip Leek Soup


The Ingredients:

30 oz Turnips (6 small-medium sized) peeled and cubed

2.5 oz Leek (1 leek) sliced in half lengthwise and sliced thin, cleaned

1.2 oz. Scallions/Green Onions (4 scallions, whites and greens) chopped

3.6 oz. Sweet Onions (1/2 med.onion) diced

4 Tbsp. Butter

5.5 c. Chicken Stock

4 cloves Garlic, pressed through a garlic press

1/2 tsp. White Pepper

2 tsp. coarse Salt

1/4 c. Heavy Whipping Cream

What to Do:

Melt butter over medium high heat in stockpot and add onions, scallions, leeks, garlic, salt & pepper. Stir very well and saute for about 3 minutes until softened and stir in chicken stock.

Bring pot to a boil and add the turnip. Return to boil, cover, reduce heat to medium and cook for 15 minutes until turnips are tender.

Remove from heat and blend entire mixture with an immersion blender until smooth. If using an electric blender, do in batches and return to pot.

Stir in cream and mix thoroughly. Enjoy.

My daughter who always says she doesn’t like soup devoured this.
Update 2-7-2016, made this again and still a hit with the daughter, this time her boyfriend loved it too! Hearty thick texture, so much flavor!

Makes 7 servings (10 oz bowls)

Nutritional Information:

Ratios:    Carbs 29%    Fat 62%    Protein 9%

Sodium: 1087mg     Fat: 12.48g     Fiber: 2.7g     Net Carbs: 10.62      VeggieNC: 8.6     Protein: 4.79g     Calories: 181

Mushrooms in Gorgonzola Sauce

This is So excellent smothering a Steak or even a Burger!


16 oz. white mushrooms, stems trimmed and sliced in half

4 Scallions (Green Onions) about 1 oz. chopped

4 oz. Gorgonzola cheese crumbles

4 Tbsp. Butter

1/4 c. Heavy whipping cream

1 tsp. Minced Garlic

salt & pepper to taste

What to do:

Melt butter in large saucepan over medium-med-high heat, add mushrooms and garlic and cook for 2 minutes, stirring often. Cover, reduce heat to medium and cook for 3 minutes longer stirring once.

Remove lid, add green onions, cream and cheese and stir to combine, bring to a low boil and continue cooking uncovered for 5 minutes stirring occasionally. Remove from heat.

This is excellent served with beef.

Makes 4 serving about 5 ounces each.

Nutritional Information:

Ratios: carb 9%  Fat 80%  Protein 11%

Sodium 354mg     Fat 24.92g     Fiber 1.3g     Net Carbs 5.2g

Veggie Net Carbs 3.19g     Protein 10.76g     Calories 280