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1/4 c ground sesame seeds Preheat oven 350. Mix all ingredients together. Pour into greased loaf pan. Bake 25 min. Total: 44 carb, 25 fiber (19 NET carbs), 1563 Calories, 145 fat, 61 protein. Makes 8 slices @ 2.4 NET carbs, 195 Calories, 18 fat, 8 protein *My flax seed pkg shows 2 carbs, with 2 fiber. **I used Designer vanilla Since this didn't rise much, I cut it in half crosswise, then cut each half into 4 slices so they were the size of regular bread. This is better toasted. |
DOTTIE'S BETTER TASTING PROTEIN BREAD 3/4 cup soy isolate Preheat oven 400 and spray 8" loaf pan. Beat egg whites with cream of tartar until stiff. Mix egg yolks, cream, water and oil. Sift in dry ingredients and mix well with electric mixer. Fold in egg whites carefully. Spoon into prepared pan and smooth top slightly. Bake 25 minutes or til bread pulls away from sides of pan and is nicely browned. Total: 7 carb, 0 fiber, 1034 Calories, 95 fat, 40 protein 8 slices @ .88 carbs, 129 Calories, 12 fat, 5 protein Cut this the same way as the "Sandwich Bread" |
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3 eggs Serves 2 @ 5 carb, 0 fiber, 313 Calories, 23 fat, 22 protein |
1/2 c soy isolate Preheat oven to 350 and spray loaf pan with non-stick spray. Mix all ingredients in bowl with whisk until smooth. Spread into bottom of loaf pan. Bake 15-18 min, let cool 5 min. Remove from pan and finish cooling. Total: 5 carb, 1 fiber (4 NET carbs), 430 Calories, 38 fat, 17 protein Makes 24 thin slices @ .2 carbs, 18 Calories, 2 fat, 1 protein This makes a loaf about 1" high and the slices look like biscotti. The bread is a litle dry, but good for making French toast, and toasted with a lot of butter. You can add basil or other herbs instead of the sweetener and cinnamon |
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3/4 cup soy protein powder or isolate Preheat oven to 350 and spray cookie sheet with non-stick spray. Mix protein powder, cream and eggs in bowl with whisk until smooth. Spread on cookie sheet. Bake 20 min. (can add sauce, cheese and toppings and put under broiler for few minutes) Total: 6 carb, 1 fiber (5 NET carbs), 612 Calories, 57 fat, 19 protein This crust had a good texture without much "soy" taste. I would like to try it for sandwiches next. |
3 eggs, beaten Preheat oven to 350. Mix all ingredients together. Dough will be almost like cookie dough. Drop by T onto greased cookie sheet. Bake 10-15 min, til slightly golden. (Makes 18, 2.1 carbs ea.) Total: 26 carb, 5 fiber (21 NET carbs), 1628 Calories, 180 fat, 120 protein Makes 18 @ 1.2 carbs, 90 Calories, 10 fat, 7 protein I halved the recipe. These were good, a little dry like biscuits usually are. We ate them with butter and enjoyed. (The original called for Atkins Bake Mix, but I like them better with the whey protein powder) |
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1 c high gluten flour Mix hot water and cream and pour into bread machine (or mixing bowl) pan. Add in yeast, sugar and salt and stir to mix for a second. Let sit for 5 min to let yeast proof. Mix flour and bran and add to water/yeast mixture. Let bread machine mix (or use whatever method you normally use) and let rise one time. (If not using bread machine, let rise in warm, draft free place for 1 hr. Punch down dough (may be slightly wet to touch, but still "doughy," not "batter-y". Place in bread pan and let rise for 60 min. Bake at 350 for 25-35 min. (person who came up with recipe let rise 2nd time in her oven and did not disturb it - just turned on the oven when it rose about the pan). Make 1 standard 1 1/2 lb loaf (8 1/2 x 4" x4") 16 slices=4.8 g ea; 20 slices=3.85 g ea; 22 slices = 3.5 g ea, based on flour being 65g.) I dumped everything into my bread machine based on the bread machine directions. It only rose about 2" total, but is a terrific tasting bread with a regular wheat bread texture. I found it a little salty and would cut the salt next time. The crust is real "crusty". |
1 pinch salt Mix first 4 ingredients; add egg and water and mix to get bread type dough. Add more water if necessary. Roll out and cut into strips, or pinch off into little pieces. Drop into boiling water and let boil 1-2 min. (Not too long or it will get gummy). Drain and top with sauce. Serves 2 @ 4 carb, 2 fiber (2 NET carbs), 94 Calories, 3 fat, 14 protein *The vital wheat gluten I use (Hodgson mill) has 2 carbs and 1g fiber per Tbsp) This was surprisingly good. I used about 1/2 cup water, and the dough was a little too sticky to roll out. I didn't want to add any additional flour, so I pressed with my hands til it was as flat as I could get it, then cut it in strips. Many of the strips fell apart, but I just dumped it all into the boiling water and boiled for 2 min, stirring most of the time. There is very little taste (just like real pasta) but this has a great texture. |
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3 eggs Preheat oven to 300. Separate the eggs and add Splenda, salt and cream cheese to the yolks. Whisk this mixture together. In a separate bowl, whip egg whites and cream of tartar until stiff. Using a spatula, gradually fold the yolk mixture into the white mixture, being careful not to break down the whites. Spray a cookie sheet with Pam and spoon the mixture onto the sheet, making 6 mounds. Flatten each just a little. Bake about 35 minutes. Let them cool on sheet for few minutes, then remove to rack and cool. Makes 6 @ .7 carbs, 0 fiber, 58 Calories, 4 fat, 3 protein We think these are great! The first time I tried them, they were so awful that I threw them out, but lots of people told me how good they were so I tried again. These can be used in place of hamburger rolls, and if you toast them (careful, they burn easily), spread them with butter mixed with a little splenda and cinnamon. They can also be made with cottage cheese or ricotta. |
1 c whey protein powder Preheat oven to 350. Mix all ingredients. Should be a thick but spreadable batter. Spray 11x14x1 cookie sheet WELL with cooking spray. Pour and spread batter onto pan. Sprinkle with salt. Bake 25 min. Batter should be "set". Remove from oven and use knife or pizza cutter to "score" into whatever size crackers you want. The dough can still be a little wet as long as the score lines stay. (If they don't, put back in the oven for 5 min and try again). Bake about another 15-20 min til crispy and golden. Total: 34 carb, 13 fiber, (21 NET carbs), 486 Calories, 52 fat, 66 protein Makes 60 @ .4 carbs, 8 Calories, .9 fat, 1 protein This was the original recipe, BUT, I only used 1/4 cup water and mixed everything in the food processor. This came to a VERY THIN batter, so I can't imagine how I would have added more water. I "poured" it into the cookie sheet and baked for 20 min. When I took it out to score, I found that it was done. I was able to cut the crackers, but had to WORK with a spatula to get them off the sheet. (I may try baking parchment next time). The ones on the edges were really crispy, but the ones in the center were a little soft on the underside. I turned off the oven, removed the crispy ones, and turned the other ones over and let sit in the oven for about 30 min til dry. (They did curl up). These were the closest to Wheat Thins I have tried, and my husband loved them. I think they are a little dry, but with dip or peanut butter, they are really good. |
1 cup wheat bran Preheat oven to 350 and spray cookie sheet WELL. Mix ingredients and pour onto sheet. Spread (this is very watery. Try to get the bran mixture distributed evenly). Bake 10 min, remove sheet from oven, score crackers, and return to oven. Bake 15 min. more. Turn oven off and let sheet sit in oven 1 hour. Remove sheet from oven, and turn oven on to 250. With spatula, turn crackers over, and return to oven for 10-15 min. Turn oven off and let sheet sit in oven 1 hour. (Letting crackers sit in oven while it's off helps them to dry out). Total: 39 carbs, 28 fiber, 267 cal, 16 fat, 25 protein. Makes 60 bite-size crackers @ .3 carb ea. |
1 egg Preheat oven to 350. Mix all ingredients together. Add a little water if necessary to thin. Spray cookie sheet, and drop dough into 6 blobs (they will flatten a lot, and may run together). Bake 10 min til golden. Makes 6 @ 1.5 NET carbs, 110 Calories, 12 fat, 7 protein These are cheesy and garlicky and have a texture like foccacia. Someone made these by putting all the dough in a circle on a pizza stone, oiling the top and adding additional oil and cheese on top when done. (This may need to bake a little longer) |
3/4 cup whey protein Preheat oven 400. Oil a Pyrex loaf pan. Mix all dry ingredients. Add wet ingredients and mix with hand mixer for one minute. Pour into loaf and bake 15-20 min. Total: 12 carbs, 2 fiber, 972 cal, 109 fat, 57 protein. 10 slices @ 1 NET carb, 97 cal, 11 fat, 8 protein I got 10 slices at a little more than 1 carb each by cutting the loaf in half crosswise; then standing each piece on end and slicing into 5 regular bread size slices. I've been told that you can substitute 1/8 cup gluten plus 1 tsp baking powder for the egg white powder, but I haven't tried it yet. |
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1/2 lb chopped ham Sprinkle cheeses in large quiche or pie pan, lightly sprayed with PAM. Put ham and WELL-DRAINED spinach over cheese. Beat remaining ingredients and pour over top. Bake in pre-heated 350 oven 30 min. Serves 4 @ 3 carbs, trace fiber, 499 Calories, 40 fat, 31 protein You can substitute any veggie - the original called for spinach, but I think it's such a pain draining it! |
1 cup Swiss (or cheddar), shredded Preheat oven to 325. Sprinkle cheese in large quiche or pie pan, lightly sprayed with PAM. Top with crab. Mix remaining ingredients and pour over top. Bake 40-45 min. Serves 4 @ 3 carb, trace fiber, 360 Calories, 28 fat, 23 protein |
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6 oz Ital. sausage Preheat oven 350. Spray 3 superlarge muffin tins with PAM. Cut up links and put two in bottom of each tin. Mix eggs and cream and salt & pepper. Pour some in each tin. Sprinkle with half the cheese. Pour remaining egg mixture in and sprinkle with rest of cheese. Bake about 20 min.(time may vary) til eggs are done and golden. Remove from oven and let sit few minutes. Use spoon to remove "muffins". Serves 3 @ 2.3 carbs, 0 fiber, 409 Calories, 32 fat, 22 protein W/O Sausage: 3 @ 1.6 carb, 0 fiber, 272 Calories, 21 fat, 17 protein These puffed up about 2" and were really tasty. I refrigerated them and heated in microwave, and they were still good. Haven't tried to freeze yet. |
4 oz cream cheese Beat cream cheese & eggs til smooth. Add cream, parmesan and spice. Spray 13 x 9" baking pan with PAM. Put 2 cups pizza cheese in dish and pour egg mixture over. "Squish" around to mix. Bake at 375 for 30-40 min til well browned. Remove from oven and cool. When you're ready to eat, spread on pizza sauce, sprinkle on mozzarella, and layer with pepperoni (or any toppings you choose). Bake about 10 min in 375 oven til toppings bubbly and brown. W/O Topping: 4 @ 4 carb, trace fiber, 423 Calories, 35 fat, 21 protein With above toppings: 4 @ 6 carb, trace fiber, 654 Calories, 54 fat, 33 protein This was exceptional! I turned on the broiler for the last few minutes to get the top done the way I like it. Can use any pizza toppings you like, but add the carbs. |
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4 eggs Whisk ingredients together. Heat little oil in 8" non-stick frying pan. Pour about a 1/4 cup egg mixture in at a time, swirling pan quickly to cover bottom in thin layer. Let cook few minutes til bottom is brown and carefully flip. Lightly brown other side and remove from pan. Repeat with balance of batter. Total: 4 carb, 0 fiber, 467 Calories, 40 fat, 23 protein. Makes 6 crepes @ .7 carbs, 78 cal, 7 fat, 4 protein |
FAKE FRENCH TOAST (Cheryl Wilson) 2 eggs Heat frying pan. Mix all ingredients together. Melt some butter in small frying pan and pour batter in, spreading a little. Brown on one side, and flip, and brown other side. Serves 1 big eater @ 4 carbs, trace fiber, 243 Calories, 17 fat, 18 protein This tasted more like a pancake than french toast, but was great, especially with maple syrup. if it's difficult to flip, cut the pancake in half. |
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2 eggs Beat all ingredients except rinds. Crumble rinds and let soak in egg mixture til thick gloppy batter. Heat butter in frying pan, and pour in batter, spreading around pan. Fry til brown on one side, flip and brown other side. Serve with maple syrup. Serves 1 @ 2.3 carbs, trace fiber, 298 Calories, 19 fat, 29 protein This was pretty good, but if you hate pork rinds, don't try it. The flavor is not real strong, but it's there. |
1/4 cup wheat bran
Mix wheat bran and guar gum in heat resistant bowl. Stir in 1 cup boiling water. Mix until even textured (no lumps). Add salt, splenda, and maple flavoring.(Can add few pats of butter). Serves 1 @ 9 carbs, 6 fiber (3 NET carbs), 36 Calories, 1 fat, 3 protein |
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1 quart heavy cream Put heavy cream into heat-proof container, and put in a pot of simmering water which comes about half-way up the sides of the container. Simmer the cream for 20 minutes. Remove the jar from the water and allow to cool to room temperature. Stir in plain yogurt, making sure it has live culture. Cover and leave at room temperature for 48 hours. Refrigerate. I used vanilla syrup, and this was excellent. It was very rich, though, and I would probably use whole milk next time. (The yogurt culture converts the lactose in the milk to lactic acid, and thereby "eats" some of the carbs. One cup of yogurt made with milk has about 4 carbs, rather than the 11-12 that is listed on the container of milk.) |
1/2 cup vanilla whey protein powder Mix together with wire whisk. Add little water til fairly thin consistency. Spray pan with cooking spray. When pan hot, spoon batter in and spread a little. Cook til bubbly on one side; turn and cook few more minutes. Serves 2 @ 6 carb, 1 fiber, 97 cal, 29 fat, 26 protein |
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2 tbsp oat bran Stir all ingredients together and microwave for 2 minutes. (Can add splash of cream). Serves 1 @ 13 carb, 5 fiber (net 8 carbs) 80 Calories; 2g Fat; 6g Protein |
1/4 cup flax meal Mix all ingredients and microwave for 2 minutes. Serves 1 @ 13 carb, 7 fiber (net 6 carbs) 216 Calories; 14g Fat; 10g Protein; |
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5 tbsp almond flour
1 tbsp sour cream Mix all ingredients. Spray skillet with non-stick spray and heat. Spoon pancakes into pan (about 3) Cook on just under medium heat til one side bubbles. Turn, cook for few minutes til done. Serves 1 @ 7 carbs, 3 fiber (4 effective carbs), 299 cal, 26 fat, 34 protein. These are my new favorites. One serving is very filling. |
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1 T maple flavor Heat water with sweeteners and extract til boiling. Take off heat and stir in guar gum to thicken. Cool and store in refrigerator. Total: 24 carb, 0 fiber, 96 Calories, 0 fat, 0 protein. Makes 32 T @ .8 carbs each Guar gum clumps easily. I stir in 1/8 tsp at a time and whisk very well. |
2 t butter Melt butter. Add lemon juice and dijon and mix. Stir in heavy cream, 1/4 cup at a time, til right consistency. Total: 6 carbs, trace fiber, 493 cal, 52 fat, 3 protein. Serves 2 @ 3 carbs, trace fiber, 247 Calories, 26 fat, 1.5 protein |
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1 cup tomato sauce Combine all ingredients and cook over low heat for 10 min. Total: 23 carbs, 3 fiber (20 NET carbs, 105 Calories, trace fat, 4 protein. Makes 16 T (1 cup) @ 1.2 carbs ea. |
3 cups canned tomatoes (pureed in blender) Combine all ingredients except sweetener in saucepan and simmer slowly, 1 1/2 hours, stirring often. Take off heat and stir in sweetener. Cool and pour in jar. Keeps 4 months in refrigerator. Total: 45 carb, 9 fiber (36 NET carbs),182 Calories, 1 fat, 7 protein. Makes 48 T @ .75 carbs ea.) We loved this, especially combined with mayo for Russian dressing. The flavor was a little unusual, not like regular ketchup. |
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1/4 c lemon juice Combine all ingredients. (Use for dipping Thai Turkey Bundles Total: 11 carbs, trace fiber, 80 Calories, 5 fat, 1 protein This was very good, but with an unusual "fishy" flavor. |
7 oz jar roasted red peppers Process red peppers with juice and garlic in food processor. In oil, saute onions and zucchini. Add spices. Add vinegar and cook 1 minute til liquid absorbed. Add pepper puree and stir. Add 1 t butter and stir til melted. Add heavy cream and stir. Can serve over pork, fish or chicken. Total: 21 carb, 7 fiber (14 NET carb), 292 Calories, 23 fat, 4 protein. Serves 2 @ 7 NET carbs, 146 Calories, 12 fat, 2 protein |
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1 pkg brown gravy mix (least carbs avail) Make gravy according to package. Take off heat and stir in sour cream. Total: 14 carbs, 0 fiber, 203 Calories, 12 fat, 5 protein. |
3/4 cup water TOTAL (1 cup): 30 carb, trace fiber, 122 Calories, trace fat, 1 protein. Per 1/4 cup serving: 7.5 carbs, trace fiber, 31 Calories, trace fat & protein. If you can cut the Splenda, or use liquid Splenda, it will reduce the carbs significantly |
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1/4 cup heavy cream Total: (1 cup) 6 carb, trace fiber, 866 Calories, 78 fat, 34 protein |
4 T butter Total: 3 carb, trace fiber, 903 Calories, 101 fat, 1 protein. Serves 2 @ 1.5 carbs. Serve over shrimp or chicken |
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1/8 cup oil Mix all ingredients in zip lock bag. Put chicken (or other meat) in bag and marinate in refrigerator for up to 24 hours. Turn bag occasionally. No carb counts are listed as most of marinade is not used. |
1 cup syrup: 1 cup water
1/2 cup syrup: 1/2 cup water
1/4 cup syrup: 1/4 cup water
Boil water with extract and sweetener. Remove from heat and add guar gum, 1/4 tsp at a time and stir WELL. This will thicken upon cooling.
Carb counts: with liquid splenda = 0. Each pkt of splenda is .5 carbs. |
Vegetables/Salads/Soup
"back to top"
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10 oz bag frozen cauliflower Total: 15 carb, 10 fiber (5 NET carbs), 100 Calories, 0 fat, 10 protein Serves 4 @ 1.3 NET carbs, 25 cal, 0 fat, 2.5 protein. I make the whole bag and freeze any leftovers. You have to drain really well when it comes out of the freezer.
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1 bag frozen cauliflower Cook cauliflower in microwave til soft, but not mushy. DRAIN WELL. Let cook and cut into small pieces. Mix with other ingredients. Chill 2 hours and serve. Total: 12 carbs, 4 fiber (8 NET carbs), 617 Calories, 53 fat, 27 protein. Serves at least 6 @ 1.3 NET carbs, 103 Calories, 9 fat, 4 protein This tastes EXACTLY like potato salad - I served it to company and they had no idea it was cauliflower. |
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4 oz mozzarella Flatten fresh mozzarella to 1/2" wide. Layer with spinach and red peppers. Roll up jelly-roll fashion from longest end. Slice and serve over greens and tomatoes. Drizzle with dressing. Serves 4 @ 9 carbs, 4 fiber (5 NET carbs), 133 Calories, 8 fat, 10 protein. (counts DO NOT include dressing) I didn't have "fresh" mozzarella but used the package and it didn't "flatten," and I didn't have spinach so I used fresh basil leaves. I cut everything up and mixed and it tasted great. The next time I used deli sliced mozzarella, a little thick, to make the "roll-ups" which are really pretty for company. |
CAULITATORS (Cauliflower "Potatoes") 1/2 bag frozen cauliflower Cook cauliflower in microwave til very soft. Put into food processor with cream and salt and pepper and process til creamy. Reheat in microwave. Serves 2 @ 4 carb, 3 fiber (1 NET carbs), 76 Calories, 6 fat, 3 protein |
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1 bag baby spinach Saute garlic in a little oil. Add bag of spinach, and toss til covered in garlic/oil mixture and starts to get soft. Remove before it cooks down to mush (although it's not bad that way either). Serves 2 @ 5 carb, 3 fiber (2 NET carbs), 87 Calories, 7 fat, 3 protein Make sure you use the baby spinach. I tried it with regular spinach, but it was a little bitter. Also, when you first empty the bag into the pan it seems like there is way too much spinach, but it cooks down a lot. |
ZUCCHINI & PARMESAN SKILLET CAKE 2 cups sliced zucchini Slice zucchini VERY thinly. Saute with garlic in butter til soft (8 min). Cool 10 min. Add basil, salt and pepper. Melt more butter in skillet and remove from heat. Arrange 1/2 zucchini slices in skillet - spread out so not many overlap. Sprinkle with half of parmesan. Arrange remaining 1/2 slices on top and sprinkle with remaining parmesan. Cook over moderate heat til bottom well browned (5-7 min). Slide onto plate and invert back into skillet. Cook til other side brown (4-5 min). Serves 2 @ 5 carb, 2 fiber (3 NET carbs), 169 Calories, 15 fat, 6 protein This was SPECTACULAR! We loved it! Not sure why the zucchini had to cook first, then cool, but I tried it again just browning the zucchini and then continuing with the recipe, but it wasn't as good. ??? |
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1 bag frozen cauliflower, cooked Preheat oven 350. Pour little cream in bottom of baking dish and add handful of cheddar. Place cream, cream cheese and remaining cheese in microwave safe dish and microwave until all can be stirred together easily. Pour drained cauliflower into baking dish (while cauliflower still hot). Pour cheese mixture over and stir well to mix. Sprinkle some Parmesan over top. Bake 35 min; allow to stand few minutes. Total: 20 carb, 10 fiber (10 NET carbs), 963 Calories, 76 fat, 45 protein. Serves 2 as main dish and 4 as side dish. While this didn't actually taste like macaroni and cheese, it was terrific |
1/2 bag frozen cauliflower Cook cauliflower til tender-crisp. Cook bacon and crumble. Cut cauliflower into chunks and saute in butter in skillet til crisp. Add salt, pepper and paprika while sauteeing. Top with bacon and serve Serves 2 @ 4 carb, 3 fiber (1 NET carb), 61 Calories, 3 fat, 4 protein |
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SPINACH SALAD - HOT BACON DRESSING 1 bag fresh baby spinach Cook bacon. Remove and drain on paper towel. Slowly add vinegar, pepper and splenda to bacon grease in pan. Stir and heat til boiling. Tear spinach into smaller pieces. Add chopped egg, onion, and crumbled bacon. Pour on hot dressing and toss lightly. Serve immediately. Serves 2 @ 8 carb, 3 fiber (5 NET carbs), 174 Calories, 11 fat, 12 protein This was great. One bag was a lot for 2 people, but not enough for 3. |
3 sm. turnips (tennis-ball size) Preheat oven to 350. Peel turnips, put in pan, cover with water and boil. Cover with lid, lower heat and simmer 1 hr til tender. Drain and cut into chunks. Put chunks in food processor with butter and sour cream and puree. Add eggs and cheese and process. Pour into casserole and bake 20 min til little brown on top and edges. Serves 4 @ 6 carb, 2 fiber (4 NET carbs), 172 Calories, 14 fat, 6 protein The turnips are very mild and a little sweet, and no one would know you weren't eating mashed potatoes! I found frozen turnip chunks that I just microwaved 4 min til done. |
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3 cups diced turnip Cook turnip cubes and garlic cloves in boiling water 15 min or til soft. Drain very well. Mash turnips (can use food processor), then add cream and butter with salt & pepper. Serves 4 @ 7 carb, 2 fiber (5 NET carbs), 156 Calories, 14 fat, 1 protein Again, I used frozen turnip chunks - much easier. |
1 bag frozen cauliflower Preheat oven to 350. Run cool water over frozen cauliflower in collander to separate pieces. Spray large casserole dish with pam and layer 1/2 cauliflower on bottom. Season with salt and pepper, then layer with 1/2 onions and thinly sliced pats of butter. Add 1/2 cheese. Repeat layers. Pour cream over and bake 45 min. (Can add crumbled bacon 10 min before completion). Serves 4 @ 6 carbs, 3 fiber (3 NET carbs), 456 Calories, 41 fat, 17 protein (bacon NOT included in counts) I halved the recipe and only made one layer. I also precooked the cauliflower in the microwave 3 minutes before putting in casserole dish. This is wonderful. |
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1 bag frozen cauliflower, cooked Process cauliflower in food processor til "rice-like" grains. Melt butter in frying pan. Light saute garlic and mushrooms. Add cauliflower; season with salt and pepper. Cook over med heat for 8 min. Add parmesan cheese and cook another few minutes. Add heavy cream and cook another few minutes. Serves 3 @ 6 carb, 3 fiber, 230 cal., 20 fat, 8 protein I omitted the mushrooms and added cooked broccoli. This wasn't exactly "risotto" like, but it tasted great. |
1 med head cauliflower Steam cauliflower til tender. Drain, place in baking dish, drizzle with olive oil and salt and pepper and broil til golden brown. Heat little oil and saute onions til soft but not brown. Add cauliflower, broth and simmer til very tender. Puree half mixture in blender and return to pot. Add cheese, bacon, cream and chives and stir til cheese melted. Add butter, stir til melted and serve. Serves 4 @ 4 carb, 1 fiber (3 NET), 257 cal, 21 fat, 12 protein I used a 1 lb bag of frozen cauliflower, cooked in microwave 4 min, then broiled. I also eliminated the butter (actually I forgot) and the soup was great. |
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8 oz can tomato sauce (plain, like Hunt's) Mix together in saucepan, heat and serve Serves 2 @ 7 carb, 1 fiber (6 NET), 31 cal, 11 fat, 2 protein This really did taste like Campbells - I added a little shredded cauliflower for "tomato rice" |
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t=teaspoon |
T=tablespoon |
SF=sugar free |
AS=artificial sweetener |
FF-fat free |
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Recipes-Meats |
Recipes-Poultry |
Recipes-Fish |
Recipes-Ground Meat |
Recipes-Other |