Creamy Mushroom Sauce (like white gravy!)
Serves:2-3
CarbsPerServing:3-5
Prep Time:45 minutes
Effort:Easy
Ingredients:
1 box cream cheese
1 carton heavy whipping cream
2 cups sliced fresh mushrooms
1/2 cup diced onion
1 stick butter
2-3 Grilled Chicken breasts

How to Prepare:
Saute’ onions and mushrooms in butter. Turn down heat very low, add
cream cheese. When cheese is melted, add cream. Add grilled chicken
breasts to mixture and simmer for 15 to 20 minutes, you can just use
it for a gravy too.

French Boursin Cheese Spread
Serves:8
CarbsPerServing:< 2
Prep Time:5 minutes
Effort:Easy
Ingredients:
1 stick unsalted butter, softened
1 8 oz pkg cream cheese, softened
2 cloves garlic
1/4 tsp. dried oregano1/4 tsp. dried thyme
1/4 tsp. dried marjoram
1/4 tsp. dried dill
1/2 tsp. dried basil
1/4 tsp. ground pepper

How to Prepare:
Combine the softened butter and cream cheese with garlic in a food
processor and process until smooth. Add dried herbs and pepper and
process until combined.

This is great with sliced cucumbers, blanched snow peas, celery and
mushrooms.

Tags: cooking light magazine, soup recipes, super foods recipes, soups and stews, Misc Recipes

Mom’s baked Crab Dip mmmm….

CarbsPerServing:2 carbs per 4 Tbsp
Prep Time:15 mins
Effort:Easy
Ingredients:
2, 8 oz. pkgs cream cheese
1 lb. crab meat (does not have to be backfin)
1/2 pint sour cream (8 oz)
4 heaping tsps of mayo
1 tsp lemon juice
1 tsp wochestershire sauce
1 tsp mustard
3 shakes garlic powder
1c grated chedar cheese
(reserve 1/2 c for topping)

How to Prepare:
Butter casserole dish (2 1/2 qt) Mix all ingresients except cheedar
cheese & crab. Beat until smooth. Fold in crab meat & 1/2 c of the
cheddar cheese. Pour into baking dish. Sprinkle the reserved 1/2 c
cheddar cheese on top. Bake at 350 for 35-40 mins. Serve with
whatever you want to dip. This is great for entertaining.

White BBQ Sauce
Effort:Easy

Ingredients:
1 cup mayonnaise
1 cup cider vinegar
1 tablespoon lemon juice1-1/2 tablespoons cracked black pepper
1/2 tspn salt 1/4 tspn ground red pepper

How to Prepare:
Combine all ingredients in a plastic container. Refrigerate.

Tags: cooking light magazine, healthy cooking, german recipes, slow cooker recipes, healthy recipes

Turkey and Ham Frittata
Serves:4
CarbsPerServing:7g
Effort:Average
Ingredients:
1 cup chopped cooked
turkey
1 cup chopped ham
6 eggs
3 tablespoons oil
2 medium tomatoes —
chopped1 cup button mushroom —
diced
4 shallots — chopped
1/2 cup heavy cream
salt and ground black
pepper for seasoning

How to Prepare:
Put oil in large frying pan,
add turkey, ham and
mushrooms until
mushrooms are tender.
Add tomatoes and onions.
Cook, stirring for 2 minutes.

In a bowl whisk together
eggs, cream and
seasoning, then pour into
turkey and ham mixture in
pan. Cook gently until
mixture is firm - the top will
not be quite set. Place pan
under a hot griller to
complete cooking the top
for approx. 2 minutes.

Turn frittata on board and
cut into wedges.

This recipe is great when
you have all that leftover
turkey and ham.

Tags: low fat recipes, healthy recipes, super foods recipes, healthy cooking, free recipes

Turkey Club Omelette
CarbsPerServing:9g total
Effort:Easy
Ingredients:
3 Eggs
1/4 cup cubed turkey breast
meat
2 strips bacon — cooked
and chopped
2 tablespoons sour cream2 sprigs chives — coarsely
chopped
2 slices tomato slices —
chopped
1/4 cup hollandaise sauce

How to Prepare:
Prep all of your ingredients
ahead of time. Cook the
eggs on one side and flip to
other side. Add ingredients
and fold or roll. Add
hollandaise sauce over the
top of omelette. (Knorr’s
brand of hollandaise is by
far the best tasting we’ve
found).

Wagon Wheel Frittata
Serves:6
CarbsPerServing:5.33g
Effort:Easy
Ingredients:
1 tablespoon cooking oil
10 ounces frozen broccoli
spears
1 tablespoon water
4 ounces button
mushrooms — drained
6 eggs2 tablespoons heavy cream
3 tablespoons water
1 1/2 teaspoons Italian
seasoning — crushed
6 thin tomato slices — about
1 med tomato
1/4 cup grated Parmesan
cheese

How to Prepare:
In a 10-inch omelet pan or
skillet over medium heat,
combine oil, broccoli, and
water. Cover and cook just
until broccoli can be broken
apart with a fork, about 3
minutes. Take pan off the
heat.

Arrange broccoli spears so
stems point to center of
pan. Set mushrooms,
rounded sides up, between
broccoli spears. In medium
bowl, thoroughly blend
eggs, milk, and seasoning.
Pour over broccoli. Cover and cook over medium heat
until eggs are almost set.
Remove from heat.

Tags: cooking school, free online recipes, cooking light magazine, Healthy Food, low fat recipes

Breakfast Bread
CarbsPerServing:9g carbs total
Effort:Easy
Ingredients:
1/4 cup protein powder
1/2 cup carbo-lite bake mix
1/4 cup flax seeds — ground
into 1/2C meal
3 large eggs
1/2 cup sour cream1/4 cup water
1/2 teaspoon salt
2 teaspoons baking powder
3 tablespoons melted
butter

How to Prepare:
Preheat oven to 350f. Spray
a standard 8″ loaf pan (or
an 8×8x2 cake
pan) with cooking spray. Mix
dry ingredients in a large
bowl.
Beat eggs with a fork and
blend in butter, water and
sour cream.
Stir into dry ingredients until
just blended.
Pour into prepared pan and
bake: 30 minutes for
square pan and 40
minutes for loaf pan.

This bread is semi-sweet
because the carbo-lite bake
mix has splenda in it.
This bake mix is zero carb.
22g carbs; 11g fiber. The flax seeds provide almost
all the fiber and
is a source of insoluable
fiber as I understand it. I
would subtract 9g from
the loaf total carbs leaving a
loaf w/ just 13g carbs total.
May add some cinnamon
and vanilla extract next time
for a more
sweet/homestyle taste:)
This only rose to the top of
the loaf pan, so it’s not a big
loaf. I’m
also thinking that beating
the whites and folding them
in might increase the
volume for the rise. If you try
this, please let me know:)

Tags: cooking school, dutch oven cooking, healthy cooking, cooking light recipes, french cooking

Sweet Cinnamon Pancake
Serves:10,10
CarbsPerServing:5g carbs total
Effort:Easy
Ingredients:
2 eggs
1 ounce cream cheese
2 splenda packets — (2 to 3)1 teaspoon heavy cream
1 teaspoon cinnamon — (1
to 2)
butter

How to Prepare:
Melt cream cheese in
microwave. Mix in eggs,
splenda, cream and
cinnamon. Melt butter on a
frying pan and pour mixture
in. Fry on both sides until
brown.

TIPS - Try to get the
pancake as flat as possible
and brown it well, this will
“disguise” the eggy taste
and texture.

Top with butter and
low-carb syrup.

This is EXCELLENT for an
easy sweet snack!
FRENCH TOAST RECIPE
Serves:2
CarbsPerServing:3g per slice
Effort:Easy
Ingredients:
Two whole eggs
tsp cinnamon1 tbsp of Splenda granular
or 1 packet of Splenda

How to Prepare:
Combine ingredients.
Preheat skillet over medium
heat and add 2 tbsp of Life
Services High Oleic
Sunflower Oil.
Beat mixture thoroughly with
a fork and dip sliced Keto
Cinnamon Bread in batter
and fry until golden brown.
Enjoy
with Keto Syrup and/or Betta
Butta.

Tags: weight loss, home cooking, cooking recipes, cooking light recipes, free recipes

Porridge (Cooked Oatmeal) Equivalent
CarbsPerServing:counts not provided
Effort:Easy
Ingredients:
1 egg
2 teaspoons protein powder — soy, unflavored
half and half1/4 cup powdered nuts (macadamia — walnut, whatever)
sweetner

How to Prepare:
As a note, just put the nuts into a blender and let it run enough to
chop them into a coarse powder.

Mix the protein powder and the egg in a small mixing bowl. Add an
equivalent volume of half and half, or cream. Mix. Put the bowl in
the microwave and cook on high for 1 1/2 minutes. Mix again, and
cook for 1 minute. Adjust the time so that the mixture is cooked and
not runny. Mix again until it has the consistancy of porridge.

Mix in the nuts. Add sweetner to taste, and add half and half as
typical on porridge. The result is pretty adequate with a slight
eggy taste.

Banana Nut Porridge
CarbsPerServing:5g carbs total
Effort:Easy
Ingredients:
2 Eggs
2 tablespoons water
2 tablespoons heavy cream
2 teaspoons sweetener
1 tablespoon psyllium
husks1 tablespoon butter
1/2 cap vanilla flavoring
1/2 cap banana flavoring
1 good shake cinnamon
1 light shake nutmeg

How to Prepare:
Beat all the ingredients,
leaving 1 tbl cream and 1
tsp sweetener as topping.

Melt the butter in a skillet
over medium heat, pour in
the egg mixture. Fold about
3 or 4 times. When the
eggs just set, remove from
heat & then put into bowl.

Sprinkle the remaining
sweetener & add cream
over the top.

In OWL a tbl of chopped
Walnuts is nice.
NOTES : Counts for
psyllium, vanilla, banana,
cinnamon and nutmeg not
included in totals.

Tags: cooking light recipes, Misc Recipes, crockpot recipes, special recipes, slow cooker recipes

BREAKFAST EGG CASSEROLE
Serves:serves 9,1,10,9
CarbsPerServing:whole recipe 10-15 (?) depends on what all you
use
Prep Time:5 mins prep, 20-30 cooking
Effort:Easy
Ingredients:
6-12 EGGS
1/2 CUP CRUMPLED BACON
SALT AND PEPPER TO TASTE
GARLIC POWDER TO TASTE1/4 CUP ONION
1/4 CUP HOT PEPPERS (OPTION)
1/2 CUP BROCCOLI (OPTION)
2 TBSP HEAVY CREAM

How to Prepare:
IN A 9X13 PAN MIX ALL WITH A WHISK….BAKE AT 350 FOR 20-30 MINS
DEPENDING ON HOW MANY EGGS….. WHEN DONE SET SLICES OF CHEESE TO
MELT… WHEN COOL SLICE INTO 9 SLICE AND FREEZE THE REST FOR ANOTHER
DAY
Sweet Induction Breakfast

CarbsPerServing:5g total
Effort:Easy
Ingredients:
1/2 tablespoon butter
2 eggs
2 packets artificial sweetener2 tablespoons cream cheese
1 teaspoon heavy cream
1/2 teaspoon vanilla

How to Prepare:
Heat frying pan and allow butter to coat the bottom. Mix the 2 eggs
with a packet of sweetener in a small bowl and pour into frying pan.
DO NOT STIR EGGS–let them cook like an omelet.
In another small bowl mix the cream cheese, heavy cream, vanilla and
a packet of sweetener.

When the eggs are cooked, you can let them cool before adding the
cream mixture or let the mixture melt slightly onto the warm eggs.
Gently spread the cream mixture to cover the eggs (like tomato sauce
on a pizza). Using a spatula roll the egg “crepe” together like a
jelly roll. Ejoy!! Makes a nice snack or dessert, too!

Tags: cooking recipes, super foods recipes, food recipes, soups and stews, special recipes

Bacon cheese sandwich
Serves:As many as you want,4,2
CarbsPerServing:.6 per Atkins roll.
Effort:Easy
Ingredients:
Atkins new Diet Rev.Roll(.6c)
Bacon (0c)Cheddar cheese(0c)

How to Prepare:
fry a some bacon. Do not fry crisp. Take your “roll” lay bacon
across top till covered. Then sprinkle cheddar cheese on top. Bake
in oven till cheese is melted.

Mediterranean Frittata
Serves:6,10,10
CarbsPerServing:approx. 6
Prep Time:10 min
Effort:Easy
Ingredients:
8 pitted kalamata olives (black olives will do in a pinch)
1 med. zucchini, cut into 1/2″ cubes (about 2 cups)
1 sweet red pepper, diced
1/2 cup chopped onion
1/4 cup olive oil9 large eggs, lightly beaten
1/2 (4 ounce) package crumbled feta cheese
1/3 cup thinly sliced fresh basil
1/2 tsp salt
1/2 tsp freshly ground pepper
1/3 cup freshly grated Parmesan cheese
basil sprigs for garnish

How to Prepare:
Cook first 4 ingredients in hot oil in a 10″ ovenproof skillet over
med-high heat, stirring constantly, until vegetables are tender.

Combine eggs and next 4 ingredients; pour into skillet over
vegetables. Cover and cook over med-low heat 10 to 12 minutes or
until almost set. Remove from heat, and sprinkle with Parmesan
cheese.

Broil 5 1/2″ from heat (with electric oven door partially opened) 2
to 3 minutes or until golden. Cut frittata into wedges; garnish, if
desired. Serve warm or at room temperature.

Tags: Misc Recipes, german recipes, weight loss, slow cooker recipes, soups and stews

Wonder Waffles
Serves:you get two waffles about 4×4 from
it
CarbsPerServing:6.5 carbs
Effort:Easy
Ingredients:
I got this from another sight and tried it, it is so good.
Haven’t tried it with any zero carb syrup yet. Just butter or cream
cheese4 large eggs
2 Tbls. heavy cream
2 Tbls. water (0 carbs)
1 Tsp. vanilla extract
2 Pkt. Splenda (or 2 tsp. powdered Splenda)
2 or 3 ounces of crushed pork rinds
1/4 Tsp. ground cinnamon
3 Tbls. melted butter

How to Prepare:
Beat the eggs then add the cream, water, and vanilla extract and
beat some more. Mix the Splenda with the cinnamon and then add that
to the eggs. (Mixing the cinnamon with the Splenda before adding
helps to keep the cinnamon from clumping up as much.) When well
blended mix in the ground pork rinds.
Let the mixture sit for a couple of minutes until it thickens. Then
stir and check the consistency. It should be quite thick, but not to
thick to spoon easily. If too thick, add a little water. If too
thin, add a little bit more pork rinds. Just before you’re ready to
put into waffle iron, stir in about 2/3 of the melted butter.
Mock Danish (stovetop)
Serves:1,8,8
Prep Time:10 minutes
Effort:Easy

Ingredients:
3 oz cream cheese
1 egg, beaten
1/4 tsp vanilla extract
dash of cinnamon
1 packet Splenda

How to Prepare:
Heat the cream cheese in a small saucepan at low-medium heat till it
is melted and creamy, stirring constantly. Then, add the beaten egg,
and begin whisking the mixture to really mix it well. It will thicken as it cooks. Continue

whisking it, to keep it smooth. When
it starts to thicken, add the sweetener and seasonings. Let it cook
until it is very thick, thicker than pudding. When it holds its
shape on a spoon, it’s done. Chill and eat.

Tags: free recipes, cooking recipes, camping recipes, Healthy Food, french cooking