Paprika Chicken & Spinach with White Wine Butter Thyme Sauce

Paprika Chicken & Spinach with White Wine Butter Thyme Sauce
Source: http://www.thekitchenpaper.com/paprika-chicken-spinach-white-wine-butter-thyme-sauce/

Yield: 2 servings

2 large chicken breasts
1 tsp paprika
salt & pepper
5 Tbsp butter
1/4 cup fresh thyme leaves
3 large garlic cloves, minced
1 cup dry white wine
2 handfuls spinach (chopped if they're huge pieces)

Season the chicken breasts with the paprika, rubbing it evenly over both sides. Also season with salt and pepper — about ¼ tsp each.

Melt 1 Tbsp butter in a large skillet over medium-high heat, and add the chicken breasts. Cook on the first side for three minutes (or until crisping and golden), flip, and turn the heat down to medium, or slightly less. Let cook for another three minutes before adding the remaining butter, thyme and garlic.

Cook, stirring the thyme and garlic around, for about 2 minutes before adding the wine.

Bring the wine to a gentle simmer and let cook for 20 minutes. It will reduce, so add more if necessary.

Add the spinach, and let wilt fully. Season with salt and pepper, make sure the chicken is done.

Servings	Calories	Fat	Carbs	Fiber	Protein
2	784	37	5	1	73

 

Amount	Measure	Ingredient	Class
2	each	chicken, breast, b/s	meat
1	tsp	paprika	spices
5	Tbsp	butter	dairy
1/4	cup	thyme, fresh	produce
3	cloves	garlic, large	produce
1	cup	wine, white, dry	liquor
1	pkg	spinach	produce

Cheddar and Onion Quiche

Cheddar and Onion Quiche
Source: http://genaw.com/lowcarb/cheddar_onion_quiche.html

Yield: 6 servings

1 medium onion, chopped, 4 ounces
1-2 tablespoons butter
6 eggs
1 cup heavy cream
8 ounces cheddar cheese, shredded
1/2 teaspoon salt
Dash pepper
Dash garlic powder
1/2 lb mushrooms, sliced (optional)

Saute the onion (and mushrooms, if using) in butter until tender. Grease a 9-10" pie plate. Arrange the cheese evenly in the plate; top with the onions. Beat the eggs, cream and seasonings. Pour evenly over the onions. Bake at 350º 35-40 minutes until a knife inserted in the center comes out clean. Let stand 10 minutes before cutting.

Can be frozen

 
 Without mushrooms:

Servings	Calories	Fat	Carbs	Fiber	Protein
6	404	36	4	0	17

 With mushrooms:
 

Servings	Calories	Fat	Carbs	Fiber	Protein
6	412	36	5	1	18

Amount	Measure	Ingredient	Class
1	each	onion, medium	produce
2	Tbsp	butter	dairy
6	each	eggs	dairy
1	cup	heavy cream	dairy
8	oz	cheese, cheddar, shredded	dairy
1/4	tsp	garlic powder	spices
1/2	lb	mushrooms	produce

Brat Skillet

Brat Skillet
Source: https://www.reddit.com/r/ketorecipes/comments/46i7hr/brats/

Yield: 4 servings

2 bell peppers, chopped
1 pkg mushrooms, halved
2 Tbsp butter
2 cloves garlic, minced
1/4 tsp red pepper flakes (to taste)
5 Johnsonville original bratwurst
2 cups chicken stock

Bring chicken stock and bratwurst to a boil, then reduce heat to low and simmer 15 minutes.

Meanwhile, saute the peppers, mushrooms, garlic, and red pepper flakes in butter over medium heat until tender.

Remove bratwurst from stock and slice into discs.  Add to pepper mixture and cook over medium-high heat until bratwurst is slightly browned and cooked through.

Serve with sauerkraut (1 oz is 5 calories, 0 fat, 1 carb, 1 fiber, 0 protein) if desired.

Servings	Calories	Fat	Carbs	Fiber	Protein
4	396	32	5	0	20

 

Amount	Measure	Ingredient	Class
2	each	bell peppers, green	produce
1	pkg	mushrooms	produce
2	Tbsp	butter	dairy
2	cloves	garlic	produce
1/4	tsp	red pepper flakes	spices
5	each	sausage, bratwurst, Johnsonville	meat
2	cup	stock, chicken	canned

Atkins Beef Stroganoff

Atkins Beef Stroganoff
Source: http://www.atkins.com/Recipes/aa.aspx

Yield: 4 servings

Prep Time: 15 Minutes
Cook Time: 25 Minutes

1 ¼ pounds skirt steak or beef tenderloin, cut into 2 x 1 strips
1/8 teaspoon salt
1/8 teaspoon pepper
2 tablespoons canola oil
1 tablespoon butter
½ cup finely chopped Spanish onion
3 ounce small white mushrooms
¼ cup dry red wine
1 cup beef broth (not low sodium)  or 3 tablespoons demi-glace mixed with 3/4 cup water
¼ cup sour cream
1 teaspoon Dijon mustard

Heat oven to warm setting. Sprinkle meat with salt and pepper.

In a large nonstick skillet heat oil over medium-high heat. Brown meat in batches, about 1 minute per side. Transfer to a platter and place in oven.

Melt butter in skillet; add onion and cook 3 minutes, until softened. Add mushrooms. Cook 10 minutes, stirring occasionally, until mushroom liquid evaporates.

Add wine; cook 5 minutes. Stir in beef broth and cook 10 minutes, until mushrooms are coated with a thick sauce. Stir in sour cream and mustard. Add meat and accumulated juices.

Reduce heat to low and cook 2-3 minutes, until meat is heated through. Season to taste with salt and pepper.


 

Servings	Calories	Fat	Carbs	Fiber	Protein
4	379	24.5	4	.5	32

 

Amount	Measure	Ingredient	Class
1 1/4	lb	beef, skirt or tenderloin	meat
2	Tbsp	oil, canola	baking
1	Tbsp	butter	dairy
1/2	cup	onion, Spanish	produce
3	oz	mushrooms	produce
1/4	cup	wine, red, dry	liquor
1	cup	broth, beef	canned
1/4	cup	sour cream	dairy
1	tsp	mustard, dijon	condiments

Cilantro Pork Stir-Fry

Cilantro Pork Stir-Fry
Source: http://paleodietlifestyle.com/quick-and-easy-paleo-stir-fries/

Yield: 4 servings

Fat for cooking
1 lb tender pork, thinly sliced
4 finely chopped garlic cloves
1 tbsp finely chopped ginger
1 cup coriander (cilantro) leaves, chopped
1/4 cup olive oil
2 onions, thinly sliced
1 red or green bell pepper, thinly sliced
1 tbsp lime juice

Mix the garlic, ginger, half the cilantro and olive oil in a bowl, add the pork and put in the refrigerator to marinate for an hour or two. Heat your wok and stir-fry the pork. Remove the pork, add more cooking fat and stir-fry the onions for about 3 minutes. Add the bell pepper and stir-fry for another 3 minutes, until soft. Return the pork to the wok with the lime juice and the other half cilantro leaves and cook for another minute while tossing to blend the flavors.

Servings	Calories	Fat	Carbs	Fiber	Protein
4	276	19	9	2	23

 

Amount	Measure	Ingredient	Class
2	Tbsp	oil, coconut	baking
1	lb	pork	meat
4	cloves	garlic	produce
1	Tbsp	ginger, fresh	produce
1	cup	cilantro	produce
1/4	cup	oil, olive	baking
2	each	onions	produce
1	each	bell pepper, red or green	produce
1	Tbsp	lime juice	produce

Taco-Stuffed Zucchini

Taco-Stuffed Zucchini
Source: http://ourlifeinfood.com/2011/01/17/taco-stuffed-zucchini/

Yield: 2 servings

2 6-inch zucchini
1/2 lb ground beef (or turkey/pork)
Taco seasoning (chili powder, paprika, cumin, garlic powder, oregano, coriander, salt, pepper)
1 roma tomato, cored and chopped
1/2 small onion, chopped
4 oz cream cheese, softened
1/2 cup cheddar cheese, freshly grated

Trim the ends from the zucchini, and slice them lengthwise in half. Using a paring knife, cut out the insides of the zucchini to form boat shapes. It helps to use a spoon to scrape and smooth out what you can’t do with a knife. Roughly chop the zucchini pieces that you have removed.

Brown the meat in a saute pan. Add a little bit of water and the taco seasoning. You can eyeball it – I use the largest amounts of chili powder, paprika, and cumin, followed by a sprinkling of all of the rest.

Add the onions, tomato, and zucchini pieces to the pan. Cook until most of the water released from the vegetables has evaporated.

Remove the pan from the heat. Mix in the softened cream cheese.

Place the zucchini in a baking dish, and stuff each one with some of the mixture. Leftover filling would make a fabulous dip!

Top with the grated cheddar. Carefully add about 1/4 inch water to the baking dish (so that the zucchini are sitting directly in the water). This will keep the zucchini from drying out while cooking and will result in the vegetable being tender (but not mushy).

Bake for approximately 25 minutes at 400 degrees.

Servings	Calories	Fat	Carbs	Fiber	Protein
2	688	49	18	3	45

 

Amount	Measure	Ingredient	Class
2	each	squash, zucchini, 6"	produce
1/2	lb	beef, ground	meat
1	Tbsp	taco seasoning	spices
1	each	tomato, roma	produce
1/2	each	onion, small	produce
4	oz	cheese, cream	dairy
1/2	cup	cheese, cheddar, shredded	dairy

Crustless Cheddar Broccoli Quiche

Crustless Cheddar Broccoli Quiche
Source: http://recipes.sparkpeople.com/recipe-detail.asp?recipe=372228

Yield: 6 servings

1 tsp. Canola Oil
1/4 cup finely chopped onion
1 pkg. (10oz) frozen chopped broccoli, thawed, drained.
2 cups egg beaters
1/2 cup low fat cottage cheese
1/2 cup Kraft 2% shredded reduced fat cheddar cheese
1/8 tsp. black pepper

Preheat oven to 350. Heat oil in small nonstick skillet on medium-high heat. Add onions, cook 5 minutes or until onions are tender, stirring occasionally. Add broccoli; mix well. Spoon into 9-in pie plate sprayed with cooking spray.
Mix remaining ingredients until well blended; pour over broccoli layer.
Bake 45-50 minutes or until center is set and top is golden brown.

Servings	Calories	Fat	Carbs	Fiber	Protein
6	128.5	5.4	4.8	1.5	15.1

Amount	Measure	Ingredient	Class
1	tsp	oil, canola	baking
1/4	cup	onion	produce
10	oz	broccoli	frozen
2	cup	Egg Beaters	dairy
1/2	cup	cheese, cottage	dairy
1/2	cup	cheese, cheddar, reduced fat, shredded	dairy

Easy Chicken and Spinach

Easy Chicken and Spinach
Adapted from: http://paleoonabudget.com/2012/06/29/easy-chicken-spinach/

2.5lb chicken, cut into bite-sized pieces
1/2 cup onion, chopped
1/2 pack of mushrooms
1/2 bag of frozen spinach
1 lemon
4 Tbsp butter
basil {dried or fresh}, to taste
garlic powder, to taste
salt & pepper, to taste

In a big skillet add in some butter {don’t be stingy} and then add in your chopped up onion and your mushrooms.

Let get all friendly with the butter, then add in your diced chicken, let it cook. When you’re chicken is cooked almost all the way through, add in your basil, salt, pepper, and garlic powder to taste. Then dump in your spinach.

While it’s cooking, add in a wee bit more butter {or a tbsp or so if you’re me} and squeeze the juice of one lemon over. When your chicken is cooked through and your spinach is heated it’s done!

Servings	Calories	Fat	Carbs	Fiber	Protein
4	425	14	4	1	67

 

Amount	Measure	Ingredient	Class
2.5	lb	chicken, breast, b/s	meat
1/2	cup	onion	produce
1/2	pkg	mushrooms	produce
1/2	pkg	spinach	frozen
1	each	lemon	produce
4	Tbsp	butter	dairy
1/2	tsp	basil, dry	spices
1/2	tsp	garlic powder	spices

Ginger Veggie Stir-Fry

Ginger Veggie Stir-Fry
Source: http://allrecipes.com/recipe/ginger-veggie-stir-fry/detail.aspx

Yield 6 servings

1 tablespoon cornstarch
1 1/2 cloves garlic, crushed
2 teaspoons chopped fresh ginger root, divided
1/4 cup vegetable oil, divided
1 small head broccoli, cut into florets
1/2 cup snow peas
3/4 cup julienned carrots
1/2 cup halved green beans
2 tablespoons soy sauce
2 1/2 tablespoons water
1/4 cup chopped onion
1/2 tablespoon salt

In a large bowl, blend cornstarch, garlic, 1 teaspoon ginger, and 2 tablespoons vegetable oil until cornstarch is dissolved. Mix in broccoli, snow peas, carrots, and green beans, tossing to lightly coat.

Heat remaining 2 tablespoons oil in a large skillet or wok over medium heat. Cook vegetables in oil for 2 minutes, stirring constantly to prevent burning. Stir in soy sauce and water. Mix in onion, salt, and remaining 1 teaspoon ginger. Cook until vegetables are tender but still crisp.


 

Servings	Calories	Fat	Carbs	Fiber	Protein
6	119	9	8	2	2

 

Amount	Measure	Ingredient	Class
1	Tbsp	cornstarch	baking
1 1/2	cloves	garlic	produce
2	tsp	ginger, fresh	produce
1/4	cup	oil, vegetable	baking
1	each	broccoli, small	produce
1/2	cup	peas, snow	produce
3/4	cup	carrots	produce
1/2	cup	beans, string	produce
2	Tbsp	soy sauce	baking
1/4	cup	onion	produce

Portobello Mushroom Burgers

Portobello Mushroom Burgers
Adapted from: http://allrecipes.com/recipe/portobello-mushroom-burgers/detail.aspx

Yield 4 servings

4 portobello mushroom caps
1/4 cup balsamic vinegar
2 tablespoons olive oil
1 teaspoon dried basil
1 teaspoon dried oregano
1 tablespoon minced garlic
salt and pepper to taste
4 (1 ounce) slices provolone cheese

Place the mushroom caps, smooth side up, in a shallow dish. In a small bowl, whisk together vinegar, oil, basil, oregano, garlic, salt, and pepper. Pour over the mushrooms. Let stand at room temperature for 15 minutes or so, turning twice.

Preheat grill for medium-high heat, or preheat your broiler with the oven rack one level away from the top.

Brush grill grate or broiling pan with oil. Place mushrooms on, reserving marinade for basting. Grill/broil for 5 to 8 minutes on each side, or until tender. Brush with marinade frequently. Top with cheese during the last 2 minutes of cooking.

These are good on their own with a knife and fork, on Oopsie Rolls, or wrapped in lettuce.  Serve with low carb ketchup, mustard, and mayonnaise or aioli.

Servings	Calories	Fat	Carbs	Fiber	Protein
4	203	15	10	2	10

Amount	Measure	Ingredient	Class
4	each	mushrooms, portobello caps	produce
1/4	cup	vinegar, balsamic	baking
2	Tbsp	oil, olive	baking
1	tsp	basil	spices
1	tsp	oregano	spices
1	Tbsp	garlic	produce
4	each	cheese, provolone	dairy

Roasted Cauliflower in Lemon-Tahini Sauce

Roasted Cauliflower in Lemon-Tahini Sauce
Source: http://www.vegetariantimes.com/recipe/roasted-cauliflower-in-lemon-tahini-sauce/

Yield: 4 servings

1 large head cauliflower, cut into 1-inch florets (about 1 ½ lb.)
4 tsp. olive oil, divided
2 cloves garlic, minced (about 2 tsp.)
2 Tbs. tahini
1 Tbs. lemon juice
¼ tsp. salt
1 Tbs. chopped parsley
1 tsp. toasted sesame seeds

Place oven rack in top position. Preheat oven to 425F.

Toss cauliflower with 2 tsp. olive oil, and season with salt. Spread on large cookie sheet, and bake 12 to 15 minutes, or until cauliflower is fork-tender and slightly browned.

Meanwhile, heat remaining 2 tsp. olive oil in small saucepan over medium heat. Sauté garlic in oil 1 to 2 minutes, or until fragrant. Stir in tahini, lemon juice, 5 Tbs. water and salt. Simmer over low heat 1 to 2 minutes. Remove from heat.

Divide cauliflower among plates. Whisk sauce, then spoon over cauliflower. Sprinkle with parsley and sesame seeds, and serve.

Servings	Calories	Fat	Carbs	Fiber	Protein
4	112	9	5	2	4

 

Amount	Measure	Ingredient	Class
1	each	cauliflower, large	produce
4	tsp	oil, olive	baking
2	cloves	garlic	produce
2	Tbsp	tahini	dry goods
1	Tbsp	lemon juice	produce
1	Tbsp	parsley, fresh	produce
1	tsp	sesame seeds, toasted	dry goods

Crockpot Chicken Cacciatore

Crockpot Chicken Cacciatore
Source: http://www.genaw.com/lowcarb/crockpot_chicken_cacciatore.html

Yield: 6 servings

6 chicken thighs, skin removed
1 cup spaghetti sauce
1 green pepper, chopped, about 4 ounces
1/2 pound mushrooms, sliced
1 small onion, diced, 2 1/2 ounces
2 tablespoons garlic
Salt and pepper, to taste

Put the chicken in a crockpot. Season with salt and pepper; top with the remaining ingredients. Season with more salt and pepper. Cook on LOW 7-8 hours. Serve the peppers and mushrooms over the chicken.

Freezing not recommended

Everyone liked this and it was very easy to make. I used thighs, but will try it with boneless breasts sometime. I took the meat off the bones before serving. Since you don't really have to eat the saucy liquid, I suspect that the carb count wouldn't be so high if you only ate the veggies. Most of the carbs come from the spaghetti sauce.



 

Servings	Calories	Fat	Carbs	Fiber	Protein
8	249	16	7	2	18

 

Amount	Measure	Ingredient	Class
6	each	chicken, thighs	meat
1	cup	spaghetti sauce	canned
1	each	bell pepper, green	produce
1/2	lb	mushrooms, sliced	produce
1	each	onion, small	produce
2	Tbsp	garlic	produce

Paleo Chicken Fajitas

Paleo Chicken Fajitas
Source: http://paleodietlifestyle.com/quick-paleo-meals/

Yield: 6 servings

3 lbs chicken breast, cut in thin strips
3 bell peppers
3 onions, sliced
2 tbsp oregano, chili powder, cumin and coriander
6 chopped garlic cloves
Juice of 5 lemons
4 tbsp cooking fat (coconut oil, tallow or ghee are excellent here)
Butter lettuce to serve
You choice of toppings: diced tomatoes, fermented pickles, sauerkraut, sliced avocados, salsa, guacamole, mayonnaise and/or salsa verde

Combine the chicken, bell peppers, onions, spices, garlic and lemon juice in a bowl and mix well;
If preparing ahead of time, let marinate in the refrigerator for about 4 hours.

When ready to cook, heat a large skillet on medium heat and cook the whole preparation with the cooking fat until the chicken is cooked through and the onion and bell pepper are soft.

Put the hot chicken preparation in a large bowl and let the people prepare their own fajitas on top of lettuce leaves with their favorite toppings.

Servings	Calories	Fat	Carbs	Fiber	Protein
6	218	11	13	3	15

 

Amount	Measure	Ingredient	Class
3	lb	breast, chicken, b/s	meat
3	each	bell peppers	produce
3	each	onions	produce
1	tsp	oregano	spices
1	tsp	chili powder	spices
1	tsp	cumin	spices
1	tsp	coriander	spices
6	cloves	garlic	produce
5	each	lemons	produce
4	Tbsp	oil, coconut	baking
1	head	lettuce, butter	produce

Pot Sticker Meatballs

Pot Sticker Meatballs
Source: http://www.reddit.com/r/ketorecipes/comments/18w0qo/need_oriental_type_recipes/c8imx0g

Yield: 2 servings

1 lb ground pork
2 tbsp soy sauce
2 tsp sesame oil
1 cup shredded cabbage or coleslaw mix
1/2 tsp finely chopped ginger
1/4 tsp minced garlic
1/2 c chopped green onions

Mix all of it up and form it into meatballs. Bake at 350 degrees for about 30 minutes - put a little olive oil in the bottom of your pan if you're afraid they'll stick. Yum! I generally get 10 meatballs out of the mix, and they are delicious!! I serve them with a bit of soy sauce/sesame oil over the top!

Servings	Calories	Fat	Carbs	Fiber	Protein
2	659	53	4	1	40

 

Amount	Measure	Ingredient	Class
1	lb	pork, ground	meat
2	Tbsp	soy sauce	condiments
2	tsp	oil, sesame	dry goods
1	cup	coleslaw mix	produce
1/2	tsp	ginger, fresh	produce
1/4	tsp	garlic	produce
1/2	cup	green onions	produce

Low Carb Swedish Meatballs

Low Carb Swedish Meatballs
Source: http://recipes.sparkpeople.com/recipe-detail.asp?recipe=466159

Yield: 3 servings

Meatballs:
3/4 lb. lean ground beef
1/4 tsp salt
1/4 tsp ground white pepper
1/8 tsp ground allspice
1 tsp grated onion
1 Tbs butter

Sauce:
3/4 cup beef broth, divided
1/2 cup sour cream
2 Tbs cold water
1/4 cup heavy whipping cream
1 Tbs dried parsley


Meatballs: Crumble meat into bowl, and add salt, white pepper, allspice, and onion. Mix well, using your hands. Form into small meatballs of uniform size, about 1 inch in diameter. Heat butter in a large skillet over medium heat, and brown meatballs. When they are browned on all sides, remove from skillet and place into a medium saucepan.

Sauce: Increase heat under skillet to high and deglaze with 1/4 cup of the beef broth. Add broth to saucepan containing meatballs, cover, and simmer about 5-7 minutes. Remove meatballs from pot and set aside. Add remaining 1/2 cup beef broth and bring to a boil. Add sour cream to boiling sauce, whisking constantly to avoid lumps. Reduce heat and simmer 5 minutes. Whisk in cream and simmer another 5 minutes until sauce is slightly thickened. Add parsley. Add meatballs to sauce to rewarm. Season to taste with salt and pepper. Serve over hot noodles, boiled potatoes, or rice.



 

Servings	Calories	Fat	Carbs	Fiber	Protein
3	451	39	2	0	22

 

Amount	Measure	Ingredient	Class
3/4	lb	beef, ground	meat
1/4	tsp	pepper, white	spices
1/8	tsp	allspice, ground	spices
1	tsp	onion	produce
1	Tbsp	butter	dairy
3/4	cup	broth, beef	canned
1/2	cup	sour cream	dairy
1/4	cup	heavy cream	dairy
1	Tbsp	parsley, dry	spices

Mini Eggplant Pizzas

Mini Eggplant Pizzas
Source: http://recipes.sparkpeople.com/recipe-detail.asp?recipe=294062

Yield: 4 servings

1 eggplant - 3 inches in diameter, peeled and cut into 4 half-inch thick slices
4 teaspoons olive oil
1/2 teaspoon salt
1/8 teaspoon ground black pepper
1/4 cup pasta sauce
1/2 cup shredded part-skim mozzarella cheese

Preheat the oven or toaster oven to 425 degrees F. Brush both sides of the eggplant with the oil and season with the salt and pepper. Arrange on a baking sheet and bake until browned and almost tender, 6 to 8 minutes, turning once. Spread 1 tablespoon of pasta sauce on each eggplant slice. Top with the shredded cheese. Bake until the cheese melts, 3 to 5 minutes. Serve hot.


 
 

Servings	Calories	Fat	Carbs	Fiber	Protein
4	119	7.5	8.9	3.2	4.9

 

Amount	Measure	Ingredient	Class
1	each	eggplant	produce
4	tsp	oil, olive	baking
1/4	cup	pasta sauce	canned
1/2	cup	cheese, mozzarella	dairy

Crab Cakes

Crab Cakes
Source: http://www.genaw.com/lowcarb/crab_cakes.html

Yield: 6 servings

6 ounces crab meat *
1 pound pollock, cooked and flaked **
1/4 cup mayonnaise
2 tablespoons fresh parsley, chopped fine
4 green onions, chopped fine
2 teaspoons Old Bay seasoning
1/2 teaspoon coriander
1/8 teaspoon cayenne
1/4 teaspoon pepper
1/2 teaspoon hot sauce
2 egg whites
1/2 cup unsweetened coconut, finely ground
Oil, for frying

In a medium bowl, break up the pollock with your fingers until it's finely shredded. Stir in all of the remaining ingredients, except the crab meat, coconut and oil, until well blended. Gently fold in the crab meat, trying not to break it up too much. Divide into 6 equal portions on a wax paper-lined baking sheet. Gently shape into patties with your hands; chill two hours. Put the coconut in a small shallow dish. Carefully set one crab cake in the coconut and gently turn over to coat the other side; place back on the wax paper. Repeat to coat all of the patties. Chill at least 1 hour. Heat the oil in a skillet over medium heat. Fry the patties 4-5 minutes per side, flipping carefully, until golden brown on each side.

Can be frozen, but they get a little watery

* I used the fresh kind that's found in the seafood department, not canned. It comes in a foil pouch and contains no added liquid. If you use canned crab meat, you may need two cans to get a full 6 ounces after draining.
** You should end up with about 8 ounces of cooked fish. I used 2 fillets (12 ounces total) and came a bit short with only a 7 ounce yield. If you can't get pollock, any mild white fish will work.

 

Servings	Calories	Fat	Carbs	Fiber	Protein
6	292	22	2	1	21

 

Amount	Measure	Ingredient	Class
6	oz	crab meat	meat
1	lb	fish, pollock	meat
1/4	cup	mayonnaise	condiments
2	Tbsp	parsley, fresh	produce
4	each	green onions	produce
2	tsp	Old Bay	spices
1/2	tsp	coriander	spices
1/8	tsp	cayenne	spices
1/2	tsp	hot sauce	condiments
2	each	eggs	dairy
1/2	cup	coconut, unsweetened	baking
1	pkg	oil, for frying	baking

Low-Carb, Gluten-Free Meatloaf with Bacon

Low-Carb, Gluten-Free Meatloaf with Bacon
Source: http://www.squidoo.com/killermeatloaf

Yield: 6 servings
Prep Time: 15 minutes
Total Time: 1 hour 15 minutes

2 lb ground beef
8-oz can tomato sauce
3 or 4 tbsp tamari sauce (soy sauce is fine if you are not avoiding gluten)
1 tbsp onion powder
1 tbsp dried parsley
salt & pepper to taste
3 or 4 cloves garlic minced very fine
2 eggs slightly beaten
1/2 to 3/4 cup Parmesan / Romano / other shaker-style cheese (or combine!)
1 slice chopped uncooked bacon

Mix all the ingredients together. Don't overhandle the meat, just mix enough to incorporate the ingredients.

Shape lightly into a casserole or other deep dish.

Bake uncovered at 350* for approximately one hour.

About 10 minutes before removing from oven, add a thick layer of grated cheese, preferably cheddar, and allow it to melt.

 

Servings	Calories	Fat	Carbs	Fiber	Protein
6	502	31	4	1	48

 

Amount	Measure	Ingredient	Class
2	lb	beef, ground	meat
8	oz	tomato sauce	canned
4	Tbsp	soy sauce, tamari	condiments
1	Tbsp	onion powder	spices
1	Tbsp	parsley, dry	spices
4	cloves	garlic	produce
2	each	eggs	dairy
3/4	cup	cheese, Parmesan	dairy
1	slice	bacon	meat
1/2	cup	cheese, Cheddar	dairy

Baked Pesto Chicken

Baked Pesto Chicken
Source: http://www.justapinch.com/recipes/main-course/chicken/baked-pesto-chicken-low-carb-recipe.html

Yield: 4 servings

4 6-ounce boneless chicken breasts
1/2 c favorite pesto (from a jar)
2 oz (1/2 cup) shredded mozzarella cheese
salt and freshly ground black pepper

Preheat oven to 375°. Lightly coat a 9x9 or 8x12 inch baking dish with oil. Spread half the pesto in the baking dish.

Season chicken breasts with salt and pepper. Lay chicken breasts over pesto in an even layer. Spread with remaining pesto.

Cover baking dish with foil and bake until chicken is cooked through, about 25 minutes. Uncover and top with cheese. Bake until cheese is melted, 5 more minutes. Serve hot.



 

Servings	Calories	Fat	Carbs	Fiber	Protein
4	390	20	2	0	46

 

Amount	Measure	Ingredient	Class
4	each	chicken, breast, b/s	meat
1/2	cup	pesto	dry goods
2	oz	cheese, mozzarella	dairy

Mockafoni and Cheese

Mockafoni and Cheese
Source: http://www.genaw.com/lowcarb/mockafoni_cheese.html

Yield: 4 servings

16 ounce bag frozen cauliflower
4 ounces cream cheese
2 tablespoons heavy cream or low carb milk
4 ounces cheddar cheese, shredded
2 green onions, finely chopped
1 teaspoon minced chives, optional
1/2 teaspoon salt, or to taste
1/2 teaspoon pepper, or to taste
2 ounces cheddar cheese, shredded

Cook the cauliflower until tender; drain well. In a 1 1/2 quart casserole; soften the cream cheese in the microwave about 30-40 seconds on HIGH. Whisk in the cream until smooth, then stir in 4 ounces cheddar cheese. Microwave on MEDIUM about 2-3 minutes or until the cheese is melted. Stir well until creamy and smooth, microwaving a little longer if necessary. Stir in the green onions, chives, salt and pepper. Add the cauliflower and gently fold into the cheese sauce to coat well. Adjust the seasonings if needed. Top with the remaining 2 ounces cheese and bake at 350º for 35 minutes, until bubbly and brown on top.

Can be frozen

 

Servings	Calories	Fat	Carbs	Fiber	Protein
4	326	27	8	3	15

 

Amount	Measure	Ingredient	Class
16	oz	cauliflower, frozen	frozen
4-Jan	oz	cheese, cream	dairy
2	Tbsp	heavy cream	dairy
6	oz	cheese, Cheddar, shredded	dairy
2-Jan	each	onions, green	produce
1-Jan	tsp	chives (optional)	produce