Cottage Cheese, Broccoli Casserole
Serves:10
CarbsPerServing:48 total recipe
Effort:Easy

Ingredients:
2 cups Cottage Cheese
3 Eggs
8 ounces shredded cheddar cheese20 ounces Frozen Broccoli —
partially thawed
Salt and Pepper to taste

How to Prepare:
Preheat oven to 350 F.

Combine Ingrediants and place into a casserole or baking dish.

Bake uncovered for 60 mins.
Delicious Yellow Squash Casserole
CarbsPerServing:36 total recipe excluding
cheese
Effort:Easy
Ingredients:
4 yellow squash — (4 to 6)
1 large tomatoes
1 large white onion3 strips bacon — (3 to 4)
1/2 block sharp cheddar cheese (enough to cover top
of casserole)

How to Prepare:
(note: scale quantities to your casserole dish)

In 9 by 13″ casserole dish, begin by slicing the squash into 1/4″
slices. Add enough to cover the bottom of the dish about 2 slices
deep.

Next, slice the white onion and layer on top of the squash. Do the
same with the sliced tomato. Finish by placing a slice of cheddar on
top of each tomato, then topping off the dish with the raw bacon
slices.

Bake in a 350 degree over for about 1 hour or until the bacon on top
is done.

(important - don’t add any liquid to the recipe. The veggies will
generate plenty of juice on their own.)

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Cheese Sauce for Vegetables
CarbsPerServing:2 total recipe
Effort:Easy
Ingredients:
1 tablespoon butter
3 tablespoons heavy cream1/3 cup shredded cheddar cheese — or any
flavor

How to Prepare:
Melt it slowly while stirring in a small non-stick saucepan until
heated through. Add fresh ground pepper if you’d like. This makes approximately 2 servings.

Colorfull Grilled Marinated Vegetables/Foreman Grill
CarbsPerServing:11 total recipe excluding
salad dressing
Effort:Easy
Ingredients:
1 bunch asparagus spears — trimmed to about 8″
1 bunch green onions, whole — trim to about 8″
1 large red bell pepper — clean and slice into long thin strips1/2
cup any brand italian salad dressing
1 clove garlic — crushed
1/2 teaspoon pepper — fresh cracked is best

How to Prepare:
Mix dressing, pepper, garlic and italian seasoning well. Pour into a
gallon-sized ziplock bag.

Blanch the asparagus in boiling water for 3 minutes or until it
turns darker green. Drain well and put into the baggie of marinade
along with the onions and pepper. Let marinate at room temperature
for 1 hour, turning bag as needed to get an even coating.
After an hour, drain the marinade off.
Preheat foreman grill. Place veggies in a single layer across the
grill - - fit as many as you can on in the 1st batch. Close lid and
grill for 4 minutes. The onions should remain tender/crsp. If you
desire them to be softer, cook another 2 minutes, but d
on’t get them too soft.
Arrange on a platter and drizzle with a little melted butter if
desired.

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CAULIFLOWER BAKE
Serves:10
CarbsPerServing:14 total recipe
Effort:Easy
Ingredients:
1/2 head cauliflower
8 ounces cream cheese
1/2 cup heavy cream
2 tablespoons butter1/2 teaspoon salt
1/4 teaspoon pepper
1 cup cheddar cheese — shredded (optional)

How to Prepare:
Cut the cauliflower into small pieces and boil till tender. Place
the cream
cheese and cream into a blender and blend. Place the cauliflower
into the
blender one piece at a time until smooth. Add butter salt and
pepper.
Transfer to a baking dish and top with cheese (if desired) and bake
at 400
for 15 minutes till cheese is bubbly. Serves 4
Cauliflower Casserole
Serves:7,10
CarbsPerServing:55 total recipe
Effort:Easy
Ingredients:
5 cups cauliflower
2 cups sour cream
1 1/2 cups grated cheddar cheese
6 green onions — chopped (separate white and green)5 1/2 teaspoons
salt
1/2 teaspoon pepper
6 slices bacon — cooked crisp and crumbled

How to Prepare:
Cook cauliflower until tender but firm, chop into pieces about the
size of hashbrowns.
Mix in sour cream, 1 cup of the cheddar, white part of the green
onions, salt and pepper.
Stir in cauliflower. Place in greased baking dish and sprinkle rest
of cheddar on top.
Bake at 350* for 20 minutes or until heated through. crumble bacon
on top and sprinkle on the tops of the
green onion. reheats well in the micro, but doesn’t freeze well.
recipe can be doubled, serves 10

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Brussels Sprouts in Lemon Sauce
CarbsPerServing:56 total recipe
Effort:Easy
Ingredients:
20 ounces brussels sprout — 2 10 oz frozen packages
1/4 cup butter
2/3 cup mayonnaise
2 tablespoons lemon juice1/2 teaspoon celery salt
2 tablespoons parmesan cheese — grated
1/4 cup almonds — sliced

How to Prepare:
Cook Brussels sprouts according to package directions, omitting
salt; drain.
Place Brussels sprouts in a shallow 2-quart casserole and keep warm.
Melt butter in saucepan; add mayonnaise, lemon juice, and celery
salt.
Beat with a wire whisk until smooth; cook over medium heat until
hot, stirring constantly (do not boil).
Pour sauce over Brussels sprouts; sprinkle with cheese and almonds.
Serves 6.

Buttery Green Beans with Tofu julienne
CarbsPerServing:31 total recipe
Effort:Easy
Ingredients:
2 cup green beans
1 6″x6″ tofu block
4 tablespoons sliced almonds3 tablespoons butter
1/2 teaspoon salt (or measure salt to taste)

How to Prepare:
Slice tofu cube into julienne strips. Set aside.

Sprinkle sliced almonds onto a cookie sheet and heat in a 275 degree
oven until lightly crisp and golden.

Steam green beans until al dente.

In a bowl, toss green beans with almonds, tofu, butter and salt.
Enjoy!

Sorry, no exact carb count on this, but be assured it is very low!
Also, this recipe is very forgiving, so be free with you moderations
on this if you’re serving more than two people. Untoasted almonds
are also great with this warm veggie mixture.

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Broccoli w/Cheese Meringue
Serves:10,10
CarbsPerServing:no counts provided
Effort:Easy
Ingredients:
..

How to Prepare:
Steam broccoli til nearly done (tender but not mushy). Put it in a
baking dish & salt to taste. You may want to put a little butter on
it too if you want to.

In a small-to-medium mixing bowl, beat 2 egg whites with a mixer til
it forms soft peaks. Fold in about 1/4 to 1/2 cup mayonnaise
(depends how much broccoli you’re using) and 1-2 cups grated cheddar
and/or swiss cheese. Mix that together gently (don’t w
ant those egg whites to break down altogether) & spread it over the
cooked broccoli in a baking dish. Bake uncovered in a preheated 400
degree oven until lightly golden brown (depends on how hot your over
really is — usually about 5 to 10 minutes).

If you’re fixing this for a lot of broccoli (like for 6 people) you
may want to use 3 egg whites.

Tip: room temperature eggs yield the most egg whites when you
separate them from the yolks & beat up the highest.
This is also good on steamed asparagus.

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Broccoli Bacon Salad
CarbsPerServing:36 total recipe
Effort:Easy
Ingredients:
8 slices bacon — fried and cooled
1 bunch broccoli — broken up1/2 cup mayonnaise
1 tablespoon vinegar
2 tablespoons artificial sweetener

How to Prepare:
Mix mayonnaise, sugar, and vinegar, and pour over broccoli. Break up
bacon into salad and stir.
Broccoli Casserole
Serves:10,10
CarbsPerServing:26 total recipe excluding mushrooms
Effort:Easy
Ingredients:
10 ounces frozen broccoli — cooked, 10-15 ounces
1 cup mayonnaise
1 can cream of mushroom soup — or cream of chicken2 eggs
1 1/2 cups shredded cheddar cheese
mushrooms or bacon (optional)

How to Prepare:
Preheat oven to 350 and grease 9×9 glass dish.
Beat eggs, soup, mayo and shredded cheddar in bowl until well mixed.
Add cooked broccoli (and mushrooms & bacon if you desire).
Pour mixture into glass dish and bake about 45 minutes or until top
is browned.

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Brittish Brussels Sprouts
Serves:8
CarbsPerServing:8 total recipe
Effort:Easy
Ingredients:
1 cups brussels sprouts — boiled (cut off bottoms and trim off
extra leaves) - 1 to 2 cups
1 cup Gruyere cheese — shredded slice bacon — several

How to Prepare:
Cook the bacon in a large frying oan–brown it well so it will
crumble easily.
In the same pan, brown the brussels sprouts in the bacon fat. Don’t
actually get them brown, but sort of glaze them so they
are teneder and have acquired some of the yummy bacon drippings.
Put them into a baking dish. Put 3/4 cup of the gruyere and the
crumbled bacon on top.
Stir gently (the sprouts might come apart). Top with the rest of the
cheese. Serve hot.

Broccoli au Gratin for 1
Serves:10,10,10
CarbsPerServing:13 total recipe
Effort:Easy
Ingredients:
1 1/2 cups broccoli, frozen
1 tablespoon Butter2 tablespoons Sour Cream
1 ounce cheddar cheese — shredded

How to Prepare:
Microwave broccoli until done, drain.
Add remaining ingredients & microwave. Stir until thouroughly mixed

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Benihana Vegetable Delight
CarbsPerServing:19 total recipe
Effort:Easy
Ingredients:
1 ounce cauliflower — fresh, boiled
5 slices mushroom
1 ounce sliced zucchini
1 ounce snap beans — fresh, boiled
salt and pepper (optional)
1 teaspoon oil
1 ounce carrot — fresh, cooked2 ounces sliced onion
2 ounces broccoli — fresh, boiled
1 teaspoon white wine
1/4 lime
1 teaspoon butter — optional

How to Prepare:
Coat one side of a square foot of damp rice paper with oil and
butter.
Combine ingredients with 2 teaspoons water. Place in paper and wrap
tightly.
Cook seven minutes (turning once) in heated non-stick skillet until
paper
expands. For electric skillet, start at 300 F and raise temperature
to 360F.
Place paper on plate and cut open with scissors. Use caution air
inside
paper is very hot. Makes one serving.
Better Fake Mashed Potatoes
Serves:10,10,10
CarbsPerServing:7 total recipe
Effort:Easy
Ingredients:
1 head cauliflower
8 tablespoons butter1 teaspoon pepper — up to 1 tablespoon

How to Prepare:
Cook 1 head of cauliflower until very soft.

MASH all the water out of it through a screen mesh colander (If you
skip this step you get cauliflower soup)..

Add 1 stick butter and considerable pepper (min 1 teaspoon up to a
tablespoon - careful it goes from perfect to HOT very fast). Whip
with mixer or in food processor, re-heat if necessary.

I have served this at parties and no one has known they were not
real.

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Baked Turnip ‘Taters
Serves:5,7
CarbsPerServing:26 total recipe
Effort:Easy
Ingredients:
3 small turnips — tennis-ball sized
3 tablespoons butter — melted
2 tablespoons sour cream2 eggs — beaten
1/4 cup grated parmesan cheese
salt and pepper — to taste

How to Prepare:
Peel turnips, making sure to remove the tough top bits; place in a
saucepan.
Cover with water and bring to a boil. Cover with pan lid, lower heat
and
simmer for about an hour until tender. Drain then cut into chunks
small
enough to fit in your food processor. Place chunked veggies, butter,
and
sour cream in a food processor and puree. Add beaten eggs and cheese
and whirr some more until ingredients are well-mixed (it won’t take
long). Pour
into casserole dish and bake for about 20 minutes at 350F until it’s
a
little brown on top and edges (or you can nuke it for about 7-10
minutes).
You might want to experiment the first couple of times you make it
to see
how brown you like the top. You can sprinkle a little more cheese on
the top
before baking, if you like. Makes 4 servings.

(You can also cube the turnips ahead of time then simmer and it
doesn’t take
so long to cook, but some turnips are so hard to cut when raw that
I’ve
given up on that technique and just boil them whole.)

Optional: add a garlic clove to the cooking veggies and puree along
with
everything else; adds .25 carbs to each serving.

Other options: 1/4 tsp dill, crumbled bacon, etc.

Fluffier than other mashed-potato substitutes, because of the egg
baked in.

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Asparagus stir-fry
CarbsPerServing:29 total recipe
Effort:Easy
Ingredients:
1 pound asparagus — fresh spears
1 can bamboo shoots
1 can waterchestnuts — sliced
2 stalks celery — sliced 1/2″ thick1 cup fresh mushrooms — sliced
4 tablespoons oil — for cooking
1 each salt and pepper — to taste

How to Prepare:
Cut all vegetables about the same thickenss to promote even cooking.
Heat oil in wok or large skillet. Stir fry asparagus for about 2
minutes. Reduce heat to medium, cover and cook for 5 more minutes,
stiring occasionally to prevent burning. Add all the other
ingredients and raise heat to med/high, stir fry 3 - 5 minutes,
making sure to stir often.

Bacon Flavored Asparagus
CarbsPerServing:no counts provided
Effort:Easy
Ingredients:
Asparagus
REAL Bacon Bits
Extra Virgin Olive OilButter
Pepper

How to Prepare:
Simply melt a little butter in a large frying pan.
Add a little bit of olive oil and heat.
Add asparagus and sprinkle REAL bacon bits over top.
Cover and let simmer for about 5-8 minutes, turning asparagus
twice.
Pepper to taste - serve warm.
Bacon-Stuffed Cherry Tomatoes
CarbsPerServing:18 total recipe
Effort:Easy

Ingredients:
1 pound bacon
1/4 cup mayonnaise1/4 cup green onions
1 pint cherry tomato

How to Prepare:
Cook bacon until very crisp.
Crumble up bacon and mix with mayonnaise (add more if you need it)
and green onions.
Cut off top and scoop out inside of cherry tomatos. (Trick to make
tomatos stand still cut a small sliver off the bottom).
Fill with bacon mixture. Better when they sit a while so the flavors
meld and they taste like a little BLT without the L!

The carb count for a cherry tomato is .8 per tomato with .2 fiber,
but you are scooping out the guts so it should be less.
So under 1 carb per treat. I used to serve them for parties and
never had any left. Enjoy.

>From Dawn:
I make this too but instead of mayonnaise, I use a package of cream
cheese. I cut the tomatoes in half, scoop out the insides,
sprinkle them with salt and pepper and let them drain cut side down
on papertowels. You have to whip the cream cheese
until light & fluffy (use a bit of heavy cream to thin out the
mixture) and then mix in the onion and bacon. I use a pastry bag to
fill the cups to give a nice finishing touch. If you use a bag, then
you have to make sure the onion and bacon are chopped fine so they
can pass through the pastry tip. Or, you can fill them with a
teaspoon. Baked Cheese-Zucchini
CarbsPerServing:16 total recipe
Effort:Easy
Ingredients:
2 medium Zucchini — sliced very thin
1 Egg
1 tablespoon prepared mustard
1/8 teaspoon Ground white pepper1/8 teaspoon Ground nutmeg
1 Green onion — sliced thin
1/2 cup Swiss cheese — grated

How to Prepare:
Put the zucchini in a colander or on towels to drain off the
moisture. Combine the remaining ingredients.
Add the zucchini and mix well. Pour into a lightly oiled 2-quart
casserole. Bake at 350 F for 40 to 45 minutes.

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