Prep Time: 4 Minutes; Makes 4 "rings" (2 servings)
Cook Time: 4 Minutes; Calories: 245; Carbohydrates: 6 grams; Fat: 18 grams; Protein: 14 grams
1. Preheat oven to 300 degrees.
2. Separate the eggs very carefully, there must be no yolk in the white.
3. In one bowl, mix together the egg yolks, the 3 T. of Cottage Cheese OR Cream Cheese and the one packet of Sweetener until smooth.
4. In the other bowl add 1/4 teaspoon of Cream of Tartar to the whites and beat the whites on high speed until they are fluffy and form nice peaks.
5. Very carefully fold the egg yolk mixture into the egg whites until mixed, but try and not break down the fluffiness of the egg whites too much.
6. Spray two cookie sheets with Pam or other fat-free cooking spray.
7. With a large spoon, "scoop" the mixture into 10 even rounds on the sheets (about the size of the top-half of the McDonalds hamburger bun; roughly 3/4 inch thick and 4 to 5 inches across).
8. Bake on the middle rack. Here is when you have to watch them, because the cooking time the same on any two batches. It is somewhere around 1/2 hour, but it could be less or more. You just need to watch them until them become nice and golden brown (again, the color of a McDonald’s bun).
9. Remove from the pans and cool on a rack or cutting board.
10. While warm they are crumbly and similar to cooked meringue - but don't let this fool you! Once completely cool, seal them in a Ziploc storage baggie or a Tupperware overnight. They will totally change their consistency, to something much more like bread - a softer texture that is nice and chewy. If you do not like softer chewy bread, then eat them as they are, nice and crisp.
11. Since the sides that were facing the pan are perfectly flat, you use these to spread things on, or make sandwiches, or even as a burger bun! The choice is up to you, and you will be quite amazed at how much like a bun these really are!
• 2 large zucchini (1-1/2 lb.)
• 4 oz. (1/2 of 8-oz. pkg.) KRAFT Cheddar Cheese, cut into 32 small cubes
• 1 jar (12 oz.) roasted red peppers, patted dry
Use vegetable peeler to cut each zucchini into 16 lengthwise slices. Cut putters into 32 strips, each about 1/2 inch wide. Top each zucchini strip with 1 each petter strip and cheese cube; roll up tightly. Secure with tootpicks.
Total Fat 2.5g
Total Carbohydrates 2g
Sugars less than 1 g
• 3 oz regular cream cheese
• 5 eggs
• 2 tbsp coconut clour
• 51 tbsp gluten-free oat flour, OR vital wheat gluten
• Liquid sweetener (or small packets used for coffee) to equal 4 tsp sugar
• 1/2 tsp vanilla extract
In food processor, process cream cheese. Add eggs; process. Add coconut flour, oat flour, liquid sweetener and vanilla extract and process until smooth, scraping down the sides at least once and processing again.
Use 3 tbsp. Batter for each crepe and a small, nonstick 6-inch crepe pan (inside diameter) - make sure you have a newish nonstick pan (i.e. it must still be nonstick. lol) - I have a couple of pans that I keep primarily for making crepes. Tilt pan to coat with batter. Cook over medium heat. Flip crepe when it is easy to slide a spatula underneath it. Cook a few seconds on the second side. Set aside in covered casserole dish and in the oven at a low heat of 190°F. Brush pan with a little olive oil between every other crepe or so.
Total Fat 2.5g
Total Carbohydrates 3g
• 1/2 head raw cauliflower (grated to make 3 1/2 cups)
• 3 green onions
• 1 clove garlic minced or 1/2 tsp garlic power
• 1/2 tsp ginger
• 3 tbs soy sauce
• 3 eggs, beaten
• Olive oil
• Cooked chicken, beef, pork, shrimp, ham, turkey, etc. (any mixture you like)
In a Wok or large skillet, heat enough oil to cover the bottom. Fry minced garlic (or garlic powder) with finely diced white part of onions for approximately 1 minute. Add grated cauliflower and fry for 4-5 minutes, stirring constantly. Add soy, ginger, diced green onion tops and pre-cook cubed meat or shrimp. Stir well and brown a bit. Push mixture to one side of pan. Add oil if necessary and scramble eggs on empty side of pan. Stir eggs into “rice” mixture and remove from heat.
Serves 3-4. 5-7 net grams of carbohydrates per serving. Stores and re-heats beautifully.
NOTE: For an additional 6 grams for the entire recipe, try 1/2 cup frozen peas (about 2 minutes after adding cauliflower). It adds great flavor and richness to the dish!
Prep time: 15 minutes
Cook time: 10 minutes
•Non-stick cooking spray
• 2 medium zucchini (about 3/4 pound)
• 1tbs olive oil
• 1/2 cup freshly grated parmesan cheese (about 2oz)
• 1/2 cup pork rinds to substitute bread crumbs
• 1/8 tsp salt
• Freshly ground black pepper and paprika (to taste)
Preheat oven to 450. Lightly coat baking sheet with non-stick cooking spray. Slice zucchini into 1/4 inch think rounds, leaving green skin on. Place rounds in resealable plastic bag with olive oil; shake to coat all sides. Combine Parmesan cheese, bread crumbs, salt, pepper and paprika in small bowl. Press each zucchini round into Parmesan mixture, coating on both sides. Place in single layer on prepared baking sheet. Bake until browned and crisp, about 10 minutes. Remove with spatula. Serve warm.
• 1 (13-oz.) pkg. sugar-free lemon Jell-O
• 1 c. boiling water
• 3 T. lemon juice
• 1 lemon rind-grated
• 1 (8-oz.) pkg. reduced fat cream cheese
• ½ c. Splenda
• 1 tsp. vanilla
• (8 to 12-oz.) Fat-free cool whip
• 2 graham cracker crusts- sugar- free or diabetic
Dissolve Jell-O in boiling water. Add lemon juice and rind. Cool until “egg white” consistency. Cream together Splenda, vanilla and cream cheese. Add Jell-O and mix well. Fold in Cool Whip. Lay graham crackers in a pan and pour the mixture on top of the crackers. Crumble fat- free vanilla wafers or finely chopped pecans on top to garnish (Optional). Allow to set in fridge and chill for several hours before eating.
Note: Maintenance only
Prep time: 5 minutes
Makes: 6 servings
1/2 cup crumbled blue cheese
6 tablespoons low-fat sour cream
12 endive leaves
4 thin slices turkey bacon, cooked until crisp, crumbled
2 tablespoons dried cranberries
1. In a bowl, combine the blue cheese and sour cream, mashing together roughly with a fork.
2. Spread 1 1/2 teaspoons of the blue cheese mixture into each leaf.
3. Top with crumbled bacon and dried cranberries and serve.
Nutrition facts per serving:
105 calories, 6g protein, 5g carbohydrate, 7g fat (3.7g saturated), 2g fiber
• Cube steak
• Pork skins
• Salt and pepper- to taste
• Olive oil
• Cast iron skillet
Directions: Heat cast iron skillet with a small amount of olive oil until “hot”. Beat eggs will in a bowl. Process pork skins through food processor and add salt and pepper (or other spices to your taste) or place in a gallon zip bag and crush thoroughly with a rolling pin. Dip cube steak in beaten eggs, then roll in ground pork skins. Bake at 375 degrees turning over.
Now you have a fried food with added protein from the eggs and pork skins. Very little carb and sugar!
1 12-oz package chopped onions and peppers, thawed (or 1 to 1-1/2 cups fresh)
1 tsp salt
1 tsp pepper
1/2 tsp dried thyme
1 tsp minced garlic (or paste)
1/4 cup low-sodium soy sauce
3/4 cup low-sodium chicken broth
2 tsp tomato paste (no salt added)
3 lbs. extra-lean ground turkey (or chicken breast)
1 cup quick-cooking oats
4 egg whites
1 cup reduced-sugar ketchup (no high-fructose corn syrup)
Preheat oven to 325 degrees and prep a 9-by-13 Pyrex dish with non-stick spray. In a large sauté pan, cook the onions and peppers with salt, pepper and thyme until onions are translucent (about 5 minutes). Next, add garlic, soy sauce, chicken broth and tomato paste, mixing until heated through. Set aside to cool.
In a large bowl, combine ground turkey, egg whites, oats and sautéed mixture (cooled). Mix by hand until all incorporated and press flat into the 9-by-13 prepared Pyrex dish.
Spread ketchup in an even layer on top of the prepared turkey and place in the oven to bake for 1 hour and 20 minutes.
Serving Size (1)
Amount per serving
Total Calories 83
Fat 7 g
Carb 3 g
Protein 5 g
• 7 Red Peppers- 6 cleaned out 1 for chopping
• ½ lb. pork sausage, cooked and drained
• ½ lb. ground turkey, cooked
• 1/3 cup pork rinds
• 1 sweet onion, chopped
• 2-3 cloves garlic minced
• 1 tsp basil
• 1 tsp thyme
• ½ tsp ancho chili pepper
• ½ tsp ground dry mustard
Preheat oven to 375 degrees.
In large skillet cook sausage and ground turkey, drain. Add spices, onions and red pepper chopped.
Cook until vegies are soft. Clean out other peppers and stuff. Spray a baking dish and place peppers in dish. Put a Tbsp. of crushed pork rinds on top of each. Cover with foil and bake for 40-45 minutes.
• 1lb uncooked large shrimp peeled and deveined
• 2 Tbsp. olive oil
• 3 cloves garlic sliced
• 2 Tbsp. lemon juice
• 1 tsp ground cumin
• 2 Tbsp. minced fresh parsley
In large skillet, sauté shrimp in oil for 3 minutes. Add the rest of ingredients. Sauté until shrimp turns pink.