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

Oopsie Rolls

Oopsie Rolls
Source: http://methodtomychaosrecipes.blogspot.com/2009/01/oopsie-bread.html

Yield: 6 rolls

3 large eggs
pinch of cream of tartar (1/8 tsp)
3 ounces cream cheese (Do not soften)

Preheat oven to 300 degrees F.

Separate the eggs and add cream cheese to the yolks. Use a mixer to combine the ingredients together. In a separate bowl, whip egg whites and cream of tartar until stiff (if you're using the same mixer, mix the whites first and then the yolk mixture). Using a spatula, gradually fold the egg yolk mixture into the white mixture, being careful not to break down the whites. Spray a cookie sheet with non-stick spray and spoon the mixture onto the sheet, making 6 mounds. Flatten each mound slightly.

Bake about 30 minutes (You want them slightly softer, not crumbly). Let cool on the sheet for a few minutes, and then remove to a rack and allow them to cool. Store in a loosely open sack and allow to rest on the counter before use (otherwise they might be too moist). Can be frozen.

Notes: If you are making these to be savory (for burgers) you can add dry mustard and dill or other seasonings to the yolk mixture. If you want a more sweet roll, add a very small amount of stevia natural sweetener to the yolk mixture.

Servings	Calories	Fat	Carbs	Fiber	Protein
6	85	7.5	.6	0	4

Amount	Measure	Ingredient	Class
3	each	eggs	dairy
1/8	tsp	cream of tartar	spices
3	oz	cheese, cream	dairy

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

Cauliflower Stuffing

Cauliflower Stuffing

Source: http://www.genaw.com/lowcarb/stuffing.html

Yield: 6 servings

16 ounces frozen cauliflower
1 cup chicken broth
8 ounces cream cheese, softened
4 ounces Monterey jack cheese, shredded
1/4 cup onion, chopped, 1 1/4 ounces
1 stalk celery, chopped
2 tablespoon butter
1 egg, beaten, optional
1 tablespoon fresh parsley, chopped
1/4 teaspoon pepper
1/4 teaspoon sage

Cook the cauliflower in the broth until very tender. Chop or mash. Put the cauliflower in either a greased 9x9" baking pan or a 1 1/2 quart casserole. Meanwhile, saute the onion and celery in butter until tender. Mix all of the ingredients into the cauliflower; add salt, if needed. Bake, uncovered, 350º for 30-40 minutes until hot and bubbly.

Freezing not recommended

Servings	Calories	Fat	Carbs	Fiber	Protein
6	260	22	6	2	11

 

Amount	Measure	Ingredient	Class
16	oz	cauliflower	frozen
1	cup	broth, chicken	canned
8	oz	cream cheese	dairy
4	oz	cheese, monterey jack	dairy
1/4	cup	onion	produce
1	stalk	celery	produce
2	Tbsp	butter	dairy
1	each	egg	dairy
1	Tbsp	parsley, fresh	produce
1/4	tsp	sage, 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

Crispy Cabbage

Crispy Cabbage
Source: http://www.genaw.com/lowcarb/crispy_cabbage.html

Yield: 6 servings

1 medium head cabbage, about 27 ounces before trimming
4 tablespoons butter, melted
Salt and pepper

Cut the cabbage into 1-inch wedges making sure to keep the core intact on every wedge. See the photo below. You may lose a few of the lose outer leaves that aren't attached to the core. Place the cabbage on a baking sheet and brush with the melted butter. Sprinkle with salt and pepper. Turn the wedges over and do the same on the other side. Roast at 450º until the cabbage is browned around the edges, about 20-25 minutes.

Can be frozen.



 

Servings	Calories	Fat	Carbs	Fiber	Protein
6	98	8	7	3	2

 

Amount	Measure	Ingredient	Class
1	head	cabbage, medium	produce
4	Tbsp	butter	dairy

Cheesy Zucchini

Cheesy Zucchini
Adapted from: http://cavemanketo.com/2013/02/11/cheesy-zucchini/

Yield: 2 servings

400g Zucchini (2 medium size)
6 oz Cheddar Cheese

Wash Zucchini and cut ends off.  Shred on the medium wheel on a food processor or box grater.  Wring the Zucchini off in a clean dish towel.

Fry the Zucchini in a pan with bacon grease or other fat.  Cook until browning, probably 5-10 minutes.  Add cheese

 

Servings	Calories	Fat	Carbs	Fiber	Protein
2	197	14	7	2	13

 

Amount	Measure	Ingredient	Class
2	each	zucchini, medium	produce
6	oz	cheese, Cheddar	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

Cauliflower rice without a food processor

tl;dw: box grater.

Servings	Calories	Fat	Carbs	Fiber	Protein
3 oz	20	0	4	1	1