Monthly Archives: July 2011

Zucchini Taco Boats

The Ingredients:

2 medium Zucchini, halved & insides scraped out

8 oz leftover Taco Meat

2 oz. Onion, diced

6 oz. Cheese, shredded

Sour Cream, Guacamole & Salsa for topppings

What To Do:

Heat oven to 375.

Reheat taco meat in saute pan with onions until all hot and bubbly over med-high heat.

Place zucchini shells on non-stick foil in 9X13 casserole dish. Fill each zucchini shell with the meat until all 4 halves are evenly filled.

Top each boat with 1 1/2 oz cheese, it’s gonna be messy! 🙂

Bake in pre-heated oven for 20-30 minutes until cheese is nice and melty and slightly browned.

Makes 4 serving.

I am not adding the nutritional info for this one because it will depend on what you used for taco seasoning and how large your zucchini’s are. These are really fantastic! Thanks for the idea Sue!

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Zucchini Fritters

The Ingredients:

14 oz. Zucchini, shredded (2 medium)

2 Eggs, large, whisked very well

2 Tbsp. Coconut Flour

1/2 tsp. Baking Soda

1/4 tsp. White Pepper

1/2 tsp. Salt

4 Tbsp. Butter for frying

What To Do:

Combine all ingredients, except butter, set batter aside.

Melt butter in non stick saute pan over medium to med-high heat, drop batter by spoonful into hot pan and cook for about 3-4 minutes per side.

Makes 4 servings/8 patties, 2 per serving.

Nutritional Information:     Sodium: 435 mg     Fat: 14.668 g     Total Carbs: 5.79 g Fiber: 2.4 g     Net Carbs: 3.39 g     Veggie Net Carbs: 2.23 g     Protein: 4.98 g     Calories: 170

Ratios:     Carbs: 13%     Fat: 78%     Protein: 9%

Bacon & Leek Frittata

The Ingredients:

8.3 oz. Leeks, sliced and washed (2 medium leeks)

2 oz. Onions, diced

12 oz. Bacon, sliced into 1/2 pieces

3/4 c. Heavy Whipping Cream

8 Eggs, large

1 Tbsp. Lemon Juice

10 oz. Mozzarella, shredded

What To Do:

Pre-heat oven to 375 degrees.

Render bacon over med-high heat in large saucepan stirring often until crisp. Remove bacon bits from grease with a slotted spoon and set aside.

Using the same pan with drippings still in it, saute Leeks and onions over medium heat until tender, about 8 minutes, stir lemon juice into veggies and add bacon back to pan,  mix well, set pan aside to cool off.

In a large bowl, add eggs and heavy cream and whisk very well.

Add cooled off veggie and bacon mixture to the eggs and mix very well. Stir in the shredded cheese and mix thoroughly.

Pour into a greased 9 X 13 casserole dish and bake for about 40 minutes until browned on top.

Makes 8 servings.

Nutritional Information:

Sodium: 593 mg     Fat: 47.96 g     Total Carbs: 7.86 g     Fiber: 0.6 g                       Net Carbs: 7.26 g     Veggie Net Carbs: 4.11 g     Protein: 19.38 g     Calories: 552

Ratios:     Carbs: 6%     Fat: 78%     Protein: 16%

Pork Chops with Mushroom Gravy

The Ingredients:

6 Pork Chops, approx 6 oz each

salt & pepper to season chops

2 Tbsp. Olive Oil

8 oz. Mushrooms, drained, canned

1 can Campbell’s Beefy Mushroom Soup, condensed

3 cans Water (use soup can)

2 Beef Bouillon cubes

2 Tbsp Minced dried Onions

1/2 tsp. Thyme, dried

What To Do:

Combine soup, water, bouillon cubes, minced onions, thyme and canned mushrooms all together in large soup pot, bring to boil, cover, reduce heat to medium and cook for 15 minutes.

Meanwhile, season pork chops very simply with salt and pepper,  heat oil in a saute pan over med to med-high heat and sear the chops on each side, about 2 minutes per side.

Add the seared pork chops to the soup mixture, cover, reduce heat to medium low and allow to cook for 1 1/2 hours rearranging the chops a couple of times during the cooking time.

After the hour and a half, remove chops from liquid, set aside to rest. Turn heat up to high and let the gravy thicken, stirring occasionally for about 15 minutes.  Spoon gravy evenly over the 6 chops and serve.

Makes 6 servings

Nutritional Information:     Sodium: 981 mg     Fat: 14.61 g     Total carbs: 6.72 g  Fiber: 1.1 g     Net Carbs: 5.62 g     Veggie Net Carbs: 2.3 g     Protein: 39.68 g      Calories: 325

Ratios:     Carbs: 9%     Fat: 40%     Protein: 51%

Creamy Spinach Dip

The Ingredients:

5 oz. Spinach Leaves, roughly chopped

5 oz. Water Chestnuts, chopped (8 oz can, drained)

3 oz. Leeks, sliced and cleaned, approx 1 medium leek

7 oz. Celery, chopped, approx 2 large stalks

2 oz. Onions, finely chopped

3 Tbsp. Apple Cider Vinegar

16 oz. Mayonnaise

16 oz. Sour Cream

1 tsp. Paprika

1 tsp. Garlic Powder

1 Tbsp Parsley flakes

1 tsp. Onion Powder

1 tsp. Celery Salt

1/2 tsp. Celery Seed

1 Tbsp. Chives, freeze-dried

5-6 drops EZ Sweets

What To Do:

Mix all the chopped veggies together with the mayo, sour cream and spices. Viola! Yummy dip for parties, and for utilizing other recipes. Great over a piece of chicken or fish as well.

Makes approx 10 – 6 oz. servings.

Nutritional information:

Sodium: 523 mg     Fat: 40.2 g     Total Carbs: 8.36 g     Fiber: 1.4 g                          Net Carbs: 6.96 g      Veggie Net Carbs: 4.66 g      Protein: 2.67g     Cals: 414

Ratios:     Carbs: 8%     Fats: 87%     Protein: 5%

Tomato & Zucchini Frittata

The Ingredients:

9.8 oz Red Tomato, chopped, about 1 large tomato

7.9 oz. Zucchini, shredded, 1 med zucchini

7 large Eggs, whisked very well

1 c. heavy cream

8 oz. Cheddar Cheese, shredded

1/2 tsp. Basil, dried

1/4 tsp. Onion Powder

1/4 tsp. Garlic Powder

1 tsp. Salt

What to do:

Combine all the ingredients and mix well, pour into a 9×13 casserole dish and bake at 375 degrees for 45 minutes.

Makes 8 servings.

Nutritional Information:

Sodium:  492 mg   Fat:  23.87g   Total Carbs:  4.15g   Fiber:  0.8g                            Net Carbs: 3.35g    Veggie Net Carbs: 1.57g    Protein:  13.24g   Calories: 290

Ratios:     Carbs: 6%    Fat:  74%   Protein: 20%

If you are dairy sensitive, you can cut the amount of cream in half,  the frittata will just not be as rich and delicate in texture.

I have it shown here with a bacon cheddar scone.

Spinach & Mushroom Egg Drop Soup

The Ingredients:

9 c. Chicken Stock

4 oz. Spinach leaves

4.4 oz. White Mushrooms, sliced

4 Tbsp. Soy Sauce

6-8 drops EZ Sweets

1 tsp. Garlic Powder

1 Tbsp Minced Onions, dried

1 Tbsp. Chives, dried

4 large Eggs, whisked well

What to Do:

In large soup pan, bring chicken stock to a boil over med-high heat, add spices and mushrooms and cook for about 4 or 5 minutes, add spinach and cook until wilted. Stirring soup in one direction only, slowly add eggs, making sure to only stir in one direction. Remove from heat and serve!
Makes 6 servings at approx 13 oz ea.

Nutrition Information:

Sodium:  1429 mg   Fat:  3.47g   Total Carbs:  4.99g   Net Carbs:  4.09g          Fiber:  0.9g   Protein:  12.21g   Veggie Net Carbs:  1.36g   Calories: 98

Ratios:     Carbs:  20%   Fat:  32%   Protein:  48%

Mexican Shepards Pie


Filling Ingredients:

1 lb. Ground Pork

1 lb. Ground Beef

2 Large Tomatoes, chopped  (18.4 oz)

2 Tbsp. Onion flakes, dried minced onion

1 –  4 oz. can Green Chile’s, fire roasted

2 tsp. Chili Powder

1 tsp. Cumin, ground

1 tsp. Salt, coarse ground

3 Tbsp. Red Taco Sauce (I use La Victoria brand)

Topping Ingredients:

1 lg. head Cauliflower, chopped (35 oz)

16 oz. Pepper Jack Cheese, shredded

1 tsp. Oregano, dried

1/2 tsp. Onion Powder

1 tsp. Salt, coarse ground

1/2 tsp. Cumin, ground

1 c. Heavy Whipping Cream

8 oz. Cheddar Cheese, shredded

What to do:

In large saucepan, place ground beef and pork and cover with 2 cups water and mix well. Cook over medium high heat until browned, stirring often, drain.

Return meat to pan, add tomatoes, green chilies, taco sauce, and spices, stir well, cook over medium high heat for about 4 minutes, reduce to medium heat and cook for another 5 minutes, stirring occasionally the whole time. set meat aside while preparing the topping.

Chop cauliflower, put into large stock-pot, add about 4 cups water, cover, cook over high heat for 13 minutes without lifting lid, then stir, keep cooking for another 5 minutes, still covered. Remove from heat, remove lid, break cauliflower up with spoon as well as you can, drain cauliflower using mesh strainer, drain well! Return to stockpot, add spices, cream and pepper jack cheese and blend very well using an immersion blender.

Divide meat mixture between 2 large casserole dishes (9×13) as evenly as possible, then top with cauliflower dividing evenly over both pans and spreading evenly over the meat mixture. Top each casserole dish with 4 ounces cheddar sprinkled over the top.

Bake uncovered at 375 degrees for 35-45 minutes until slightly browned/bubbly.

Makes 16 Servings

Nutritional Information:

Sodium: 6287mg     Fat: 26.36g     Fiber: 2.2g     Net Carbs: 5.87g     VeggieNetCarbs: 3.84g     Protein: 22.23g     Calories: 361

Ratios:      Carbohydrate: 9%     Fat: 66%     Protein: 25%

Strawberry Spinach Salad with Poppy Seed Dressing

Salad Ingredients:

1 oz. Romaine lettuce

1 oz. Spinach leaves, fresh

1 oz. sliced Red Onion

1/2 oz. Feta, crumbled

1 1/2 oz. Strawberries, sliced

1/2 oz. Almonds, sliced

1 1/2 oz. sliced Chicken Breast

Poppy Seed Dressing Ingredients:

8 oz. Mayonnaise

8 oz. Almond Milk, unsweetened, original

1/4 c. Splenda, granulated

2 Tbsp. Apple Cider Vinegar

1 tbsp. Poppy Seeds

Mix all dressing ingredients and blend well, I use a shaker.

Based on 8 servings of dressing here are the stats for the dressing alone:

Sodium: 199mg     Fat: 20.8g      Fiber: 0.2g      Net Carbs: 0.97     Protein: 0.32g     Calories: 194

Ratios: Carbohydrate: 3%     Fat: 96%     Protein: 1%

For the salad with 1 serving of dressing these are the numbers using the measurements I posted for the salad ingredients:

Sodium: 410 mg     Fat: 31.88g     Fiber: 4.4g     Net Carbs: 8.25g     VeggieNetCarbs:  3.23g     Protein: 16.86g      Calories: 398

Ratios: Carbohydrate: 13%    Fat:  72%   Protein: 15%