Author: Jennifer

Low Carb Rosemary Chicken

INGREDIENTS:

  • 1 small onion
  • 1 medium red bell pepper
  • 4 tbsp minced garlic
  • 2 tsp dried rosemary
  • 1/2 tsp dried oregano
  • 8oz Italian turkey sausage
  • 32oz chicken breasts
  • Salt and pepper to taste
  • 1/4 cup dry vermouth 1-1/2 tbsp cornstarch
  • 2 tbsp cold water
  • 1/4 cup fresh parsley

INSTRUCTIONS:

  1. Dice onion and red bell pepper.
  2. Chop parsley.
  3. Remove casings from turkey sausage.
  4. In a slow cooker, place onion, bell pepper, garlic, rosemary, and oregano.
  5. Crumble sausage (casings removed) over spices in slow cooker.
  6. Rinse chicken, dry, and place over sausage crumbles in slow cooker.
  7. Season with salt and pepper as desired.
  8. Add vermouth.
  9. Cook on low for 7 hours, then remove chicken from slow cooker.
  10. In a small bowl, combine cornstarch and cold water.
  11. Stir mixture into liquid and sausage remaining in slow cooker.
  12. Increase temperature to high setting and cook for 10 minutes, stirring twice.
  13. Season sauce with salt and pepper as desired.
  14. Pour sauce over chicken.
  15. Sprinkle with parsley.

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Low Carb Roasted Red Pepper

INGREDIENTS:

  • 6 large red bell peppers
  • 1 tbsp olive oil
  • 4 tbsp minced garlic
  • 6oz fresh spinach
  • 1 tbsp lemon juice
  • Dash of salt
  • 3/4 cup uncooked couscous
  • 1/2 cup feta cheese

INSTRUCTIONS:

  1. Roast bell peppers on a rack under the oven’s broiler for 15 minutes. Turn every 5 minutes.
  2. Transfer to a bowl and cool.
  3. After cooling, peel peppers and cut off the tops.
  4. Rinse out seeds from peppers and set aside.
  5. Sauté garlic for 1 minute in olive oil over medium-high heat.
  6. Add spinach and turn down heat to medium.
  7. Cook for 2 minutes or until spinach is wilted.
  8. Remove from heat.
  9. Add lemon juice and salt and transfer to a small bowl.
  10. Preheat oven to 350 degrees Fahrenheit.
  11. Cook couscous on the stovetop or microwave according to package directions.
  12. Add cooked couscous and feta cheese to spinach mixture and mix thoroughly.
  13. Stuff peppers with couscous stuffing and place on a baking sheet lined with tinfoil.
  14. Bake on center rack for 8 minutes.
  15. Serve warm.

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Low Carb Stuffed Mushrooms

INGREDIENTS:

  • 4 large portobello mushrooms
  • 1/2 a small
  • onion 1 celery stalk
  • 1/2 a carrot
  • 1/2 a green bell pepper
  • 1/2 a red bell pepper
  • Dash dried Italian seasoning mix
  • 2 tbsp minced garlic
  • 3 cups pre-packaged garlic croutons
  • 1/2 cup vegetable broth
  • 1/2 cup feta cheese
  • 3 tbsp balsamic vinaigrette
  • 4 tsp grated fresh
  • Parmesan cheese
  • Dash black pepper
  • 4 cups romaine lettuce

INSTRUCTIONS:

  1. Finely dice onion, celery, carrot, and green and red bell peppers.
  2. Preheat oven to 350 degrees Fahrenehti.
  3. Remove stems from mushrooms and finely dice stems.
  4. Combine stems, onion, celery, carrot, green bell pepper, red bell pepper, Italian seasoning, and minced garlic in a small bowl.
  5. Transfer mixture to a skillet and cook for 10 minutes over medium heat.
  6. Remove to a large bowl and add croutons; combine thoroughly.
  7. Add broth slowly to mixture and toss to coat thoroughly.
  8. Add feta cheese and toss again.
  9. Remove and discard gills from mushroom caps.
  10. Place mushroom caps on a baking sheet and brush evenly with vinaigrette.
  11. Sprinkle Parmesan and pepper over mushrooms.
  12. Top each mushroom with bread mixture.
  13. Bake mushrooms in preheated oven for 25 minutes.
  14. Place romaine lettuce on plates and top with mushrooms.

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Low Carb Simple and Delicious Salmon

INGREDIENTS:

  • 4 (6oz) salmon filets
  • 2 cups cherry tomatoes
  • 1 small zucchini
  • 2 tbsp capers
  • 1 tbsp olive oil
  • 1 small can sliced black olives
  • Salt and pepper to taste

INSTRUCTIONS:

  1. Halve cherry tomatoes.
  2. Peel and thinly slice zucchini.
  3. Drain and rinse capers and black olives.
  4. Preheat oven to 425 degrees Fahrenheit.
  5. Sprinkle salt and pepper on fish as desired.
  6. Place in a baking dish.
  7. Mix tomatoes, zucchini, capers, olive oil, and black olives in a small bowl.
  8. Spoon tomato mixture over fish in baking dish.
  9. Bake for 20 minutes in preheated oven.

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Low Carb Chickpea Patties

INGREDIENTS:

  • 15oz can chickpeas
  • 1/2 cup fresh parsley
  • 1 tbsp minced garlic
  • 1/4 tsp ground cumin
  • Salt and pepper to taste 1 egg
  • 4 tbsp all-purpose flour
  • 2 tbsp olive oil
  • 1/2 cup low-fat Greek yogurt
  • 3 tbsp lemon juice
  • 8 cups romaine lettuce
  • 1 small red onion
  • 1 cup grape tomatoes

INSTRUCTIONS:

  1. Drain and rinse chickpeas
  2. Whisk egg.
  3. Dice onion.
  4. Combine chickpeas, parsley, garlic, and cumin in a food processor or blender and chop.
  5. Pour mixture into a bowl.
  6. Add whisked egg and 2 tbsp flour and mix well.
  7. Form into 8 patties.
  8. Roll patties in remaining flour.
  9. Cook patties in olive oil over medium-high heat for 3 minutes per side.
  10. Combine yogurt, lemon juice, and salt and pepper in a small bowl with a whisk.
  11. Arrange 4 servings of lettuce, tomatoes, onion, and chickpea patties on plates.
  12. Drizzle with dressing.

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Low Carb Shish-kabob Skewers

INGREDIENTS:

  • 1/2 cup tomato juice
  • 2 tbsp vodka
  • Dash Worcestershire sauce
  • 2 stalks celery
  • Salt and pepper to taste
  • Grape tomatoes
  • Artichoke hearts
  • Kalamata olives
  • Dash tabasco sauce
  • 1/4 teaspoon horseradish
  • 2 tbsp olive oil

INSTRUCTIONS:

  1. Dice celery.
  2. Combine tomato juice, vodka, Worcestershire, tabasco, horseradish, oil, celery, salt and pepper with a whisk in a small bowl.
  3. Refrigerate mixture until ready to serve.
  4. Skewer a grape tomato, artichoke heart, and black olive on each skewer.
  5. Optional: include small mozzarella balls on skewers as well.
  6. Serve with vinaigrette.

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Low Carb Basic Breakfast

INGREDIENTS:

  • 3 eggs
  • 3 thick-sliced bacon strips
  • Salt and pepper to taste
  • 1/2 cup raw honeydew melon

INSTRUCTIONS:

  1. Fry bacon over medium heat to desired doneness.
  2. Fry eggs over medium heat to desired doneness.
  3. For sunny side up eggs, do not flip; for all others, flip halfway through cooking with a rubber spatula.
  4. Slice honeydew melon into cubes.
  5. Serve.

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Low Carb Steak and Olives

INGREDIENTS:

  • 5oz thin round steak
  • 1 Haas avocado
  • 14 pitted black olives
  • 1 medium tomato
  • Salt and pepper to taste

INSTRUCTIONS:

  1. Slice avocado and tomato.
  2. Sprinkle salt and pepper on steak as desired.
  3. Cook steak over medium heat in a skillet for 1 to 2 minutes per side.
  4. Arrange steak on a plate with sliced avocado, black olives, and sliced tomato.

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Low Carb Mediterranean Chicken

INGREDIENTS:

  • 2 tsp olive oil
  • 2 tbsp white wine
  • 6 chicken breast halves
  • 3 tbsp minced garlic
  • 1 small onion
  • 3 small tomatoes
  • 2 tsp fresh thyme
  • 1 tbsp fresh basil
  • 1/2 cup sliced kalamata olives
  • 1/4 cup fresh parsley
  • Salt and pepper to taste

INSTRUCTIONS:

  1. Dice onion and tomatoes.
  2. Chop fresh thyme, fresh basil, and fresh parsley.
  3. Heat olive oil and 2 tbsp white wine in skillet over medium heat.
  4. Add chicken to oil and wine in skillet.
  5. Saute for 5 minutes; turn over and sauté other side for 5 minutes.
  6. Remove chicken from skillet.
  7. In pan drippings, saute garlic for 1 minute.
  8. Add onion and tomatoes and bring to a boil.
  9. Reduce heat to low.
  10. Add 1/2 cup white wine and simmer on low for 10 minutes.
  11. Add thyme and basil; simmer for 5 more minutes on low.
  12. Return chicken to skillet and cover.
  13. Simmer until chicken is cooked through.
  14. Add olives and parsley and cook for 1 more minute.
  15. Season with salt and pepper as desired.

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Low Carb Halibut Salad

INGREDIENTS:

  • 12oz skinned halibut filets
  • Salt and pepper to taste
  • 3 tbsp olive oil
  • 1 tbsp minced garlic
  • 1/4 cup low-fat mayonnaise
  • 1/4 cup sun-dried tomatoes
  • 1/4 cup fresh basil
  • 2 tbsp fresh parsley
  • 1 tbsp capers
  • 1 large lemon
  • 4 cups arugula

INSTRUCTIONS:

  1. Preheat oven to 450 degrees Fahrenheit.
  2. Chop sun-dried tomatoes, fresh basil, and fresh parsley.
  3. Drain and mash capers; zest lemon.
  4. Season halibut with salt and pepper to taste.
  5. Rub fish with olive oil.
  6. Place in a baking dish and bake for 15 minutes.
  7. Let fish cool.
  8. In a separate bowl, mix mayonnaise, tomatoes, basil, parsley, capers, and zest from lemon. Combine well.
  9. Flake halibut into bowl.
  10. Mix fish into mayonnaise mixture thoroughly.
  11. Serve on top of arugula.

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