SUN VALLEY STEW
Serves:3 to 4 depending on size of servings.
CarbsPerServing:???
Prep Time:15 minutes to prepare…20 to 30 minutes to cook.
Effort:Easy

Ingredients:
1/2# Beef Wieners; 3 small or 2 medium zucchini; 3 - 4 ripe
tomatoes; 1/2 Onion;1/2 Green Pepper, (opt);1 to 2 cups
waterSeasonings: 1 tsp. salt;1/4 tsp. black pepper; 1/2 tsp. garlic
powder(l clove garlic); 1/2 to 1 tsp oregano; 1/2 tsp basil; 1/2 tsp
parsley

How to Prepare:
Slightly brown wieners. Add diced veggies and water and seasonings.
Cook until tender. Adjust seasonings to taste…Sometimes I add a
little parmesan cheese on top. Enjoy!
Creamy Broccoli Cheddar Soup
Serves:4 Servings,10,10,9,10,10
CarbsPerServing:5g Net Carbos Per Serving
Prep Time:20 Minutes
Effort:Easy
Ingredients:
2 Cups Fresh Broccoli
1 Pint (8 TBS) Heavy Cream
10 TBS Shredded Cheddar
1 Can Cream of Chicken Soup (Campbells is what I use)
1/2 Stick ButterSalt & Pepper to taste

How to Prepare:
Boil Broccoli in a large pot of water until very tender. Drain
reserving 1/2 cup of water that the broccoli was cooked in. Return
broccoli to pot. Add water, butter and soup. Stir well until the
soup is mixed well. Use a hand potato masher and mash contents of
the pot. Add cream and cheddar cheese. Over a medium heat, bring to
a slow rolling boil. Remove from heat, add salt & pepper to taste.

Tags: cooking light magazine, dutch oven cooking, easy recipes, weight loss, Misc Recipes

Crabmeat Dip
Serves:2-4 people,10
CarbsPerServing:2 grams of carb for 3 oz serving
Prep Time:10 minutes
Effort:Easy
Ingredients:
Four ounces of fresh crabmeat
One tablespoon of olive oil
One small can of chopped black olives (or four tablespoons of
chopped black olives)
Six ounces of whipped cream cheese
Salt, pepper and onion powder to taste
Two dashes of Paprika
Two tablespoon of fresh parmesan or romano cheese

How to Prepare:
Add olive oil to small skillet on medium heat
Stir in crabmeat and olives
Saute for about 3-5 minutes
Add seasoning except paprika
Once the mixture is very hot, fold in the cream cheese. Keep on
medium heat.
Stir into a nice, hot dip-like consistency
Sprinkle parmesan and romano cheese so it melts on top of the dip
Serve hot with pork rinds or fresh low carb veggies

Broc-shroom Quiche
Serves:4 -6
CarbsPerServing:22 total
Prep Time:10 min
Effort:Easy
Ingredients:
1/2 cup diced onion
a cup of brocolli flowerets (cut up pretty small)
1 cup minced fresh mushrooms
1 tbsp olive oil5 eggs
10 oz Half&Half
1 and 1/2 cup shredded Swiss cheese

How to Prepare:
saute left column in olive oil, (place in pie pan or glass oven ware
sprayed with non stick spray - a 9×9 pyrex pan works real well and
its easy to serve.)
beat eggs and add half and half and the cheese
season to taste, Pour on top of veggies and bake @ 350 40 minutes.
Diced ham works well in this too.

Meat Lovers Quiche (EASY & CRUSTLESS)
Serves:6-8 people
CarbsPerServing:1-2 per slice
Prep Time:5 mins to make, 40 mins to cook
Effort:Easy
Ingredients:
5 eggs
1 cup heavy cream
1/4 tsp. salt
1/4 tsp. pepper
1/4 tsp. seasoning salt
dash of oregano4 turkery sausage links ( cut into pieces)
3 pieces of bacon ( cut into pieces)
1/4 cup mushrooms
1/4 cup of cheese ( your choice)

How to Prepare:
Mix eggs and heavy cream until blended. Add all ingredients except
cheese in the bowl. Pour mixture into pie pan ( I did spray mine
with PAM)Crumble cheese over top! Bake at 350 degrees for about 40
mins!

Tags: weight loss, food recipes, restaurant recipes, easy recipes, low fat recipes

Low Fat Zucchini Lasagna
Serves:6
CarbsPerServing:23
Prep Time:This take time, but is worth it.
Effort:Average
Ingredients:
1/2 c onion, chopped
2 cloves garlic, chopped
3 tbsp parsley
1 tbsp olive oil
1/2 tsp oregano 1/2 tsp basil
1/2 tsp thyme
1/2 tsp pepper3 c canned tomatoes
3/4 c tomato paste
1 c tomato sauce
3 c mushrooms, chopped
3 medium Zucchini
8 oz Lite mozzarella, grated
8 oz lowfat ricotta cheese
3 tbsp parmesan, grated

How to Prepare:
Saute onion, garlic, parsley, and herbs in oil until onions are
tender.

Add chopped tomatoes, tomato paste and sauce. Cook for 1/2 hour on
medium heat, stirring often. Add the chopped mushrooms at the end.

Slice zucchini lengthwise, about 8 slices each.

In an 8 inch baking dish, layer ingredients beginning with a layer
of sauce, then zucchini, then ricotta, more sauce, zucchini,
mozzarella, sauce, etc. Top with parmesan cheese.

Bake at 375 degrees for 35 minutes. Let lasagna rest 10 minutes at
room temperature before slicing.

This dish does not slice easily. You will do better to use a spoon
to scoop it out. I served it to a vegitarian friend one evening and
he returned for thirds.

Tags: special recipes, campfire cooking, weight control, webkinz recipes, healthy recipes

chocolate chip muffins
Serves:24
CarbsPerServing:3.6 g each, excluding choc chips as counts
vary by brand
Prep Time:10 minutes
Effort:Easy
Ingredients:
12 oz box Atkins Brownie mix
3/4 cup oil
3 eggs1 1/2 cups water
1 cup Atkins Pancake Mix
1/2 cup sugar free choc chips

How to Prepare:
Beat together eggs, oil, water. Add brownie mix, beat on low for 1
minute. Add pancake mix, beat on medium for 2 minutes. Add chocolate
chips and mix well. Divide into 24 paper lined muffin cups. Bake at
400 for 25-30 minutes. Tastes better than Atkins Choc Choc chip
muffins and makes twice as many!

Tags: restaurant recipes, easy recipes, Healthy Food, cooking recipes, southern cooking

Tarragon Chicken with Cream Sauce Serves:1,10,8 CarbsPerServing:6g
Effort:Easy
Ingredients:
1 chicken breast
1 tablespoon dried tarragon
1/2 cup heavy creamsalt & pepper to taste
1 tablespoon butter

How to Prepare:
Place chicken breast
between two layers of
plastic wrap and pound
until flattened. Sprinkle the tarragon onto each side
and sprinkle with salt &
pepper to taste. Let sit for
15 minutes to develop
flavors. In a regular skillet
(not non- stick), melt butter.
When hot, put in seasoned
chicken breast and sear on
medium-high heat. Turn
after 2-3 minutes and cook
until done, 5-7 minutes
total. Remove chicken
breast from skillet. Pour
heavy cream into skillet,
scraping up bits from the
skillet bottom. Let simmer
until thickened, 3-5
minutes. Add salt to taste.
Pour over chicken to serve.
Tangy Chicken (easy and fast) Serves:10,10 CarbsPerServing:no counts provided
Effort:Easy
Ingredients:
6 frozen chicken breasts 1 bottle Zesty italian salad
dressing

How to Prepare:
Take the frozen chicken
breasts out in the morning
and place in a bowl. Pour
the salad dressing over the
chicken breasts and cover.
Refrigerate until you get
home. Take chicken out
and fry, bake or grill it. Great
with a caesar.

Tags: Misc Recipes, easy recipes, nutritious foods, healthy cooking, super foods recipes

SouthWestern Chicken Rolls Serves:4 CarbsPerServing:9
Prep Time:prep 11 minutes/cooking time 25 minutes Effort:Average
Ingredients:
4 large boneless skinless chicken breast 1/4 tsp salt
4 oz. Monterey Jack cheese with jalapeno peppers
1/3 c. packaged plain bread crumbs2-3 tbs. all purpose flour
1 large egg 1 tbs. milk 1/4 c. vegetable oil

How to Prepare:
1~Preheat oven to 400. Place the chicken breast between sheets of
wax paper or plastic wrap; using a mallat, pound each piece until
it’s about a 1/4 inch thick. Sprinkle the chicken breast with salt.

2~Cut cheese into 4 strips. Place 1 strip of cheese in the center of
each chicken breast. Fold the sides of the chicken over the cheese
to enclose completely. Secure with wooden toothpicks, if necessary.

3~On two seperate sheets of wax paper, place bread crumbs and 2 tbs.
of flour. In a pie plate , combine eggs and milk. Coat the chicken
rolls first with the flour, then with the egg mixture, then with the
bread crumbs.

4~In an oven safe skillet, heat oil over moderate heat. Cook the
chicken rolls until lightly browned on all sides, 5 minutes. Place
the skillet in the oven and bake until the chicken feels firm to the
touch, 15 to 20 minutes. Remove the toothpicks. Serve with salsa if
desired.
Chicken, peas, pecans and grapes Salad Serves:4 Effort:Easy
Ingredients:

3 cups cooked chicken, diced 1/2 cup red grapes, halved
1 cup frozen peas 1/2 cup pecan pieces
1/4 cup red onion, chopped 1 hard boiled egg
1/4 cup mayo salt and pepper to taste romaine leaves

How to Prepare:
mix ingredients and serve on romaine leaves.

Rotel Chicken Serves:2,10 Prep Time:20 minutes Effort:Easy
Ingredients:
2 Boneless/Skinless Chicken Breasts 1 can Rotel

Cheddar/Mozzarella CheeseSalt/Pepper to taste Foil

How to Prepare:
Season Chicken with Salt and pepper to taste. Place chicken in foil
and pour Rotel over chicken. Bake at 350 until chicken is done,
about 30-45 minutes, chicken should be white in the center. Drain
the juice and sprinkle cheese on top. Place back in the oven with
the foil open to melt the cheese. No mess to clean up, just throw
away the foil and enjoy!
Fried Chicken Breast Serves:4 CarbsPerServing:1-2
Prep Time:30 Effort:Easy
Ingredients:
4 Large boneless, skinless chicken breasts with rib meat
1 Cup of Parmesean Cheese 3 Eggs1 TBsp of heavy cream
Pepper Olive Oil

How to Prepare:
Pour generous amount of olive oil (about 1/2 inch deep) in a large
non-stick skillet and heat on med-high. Beat three eggs and cream
together in a shallow bowl. Pour cheese on a plate for battering
your chicken. Wash and pat dry your chicken. Pepper to taste. Dip chicken one at a time in the egg

mixture (get both sides coated
well). Roll in cheese. Place chicken in hot oil and fry; turning
chicken several times until golden brown and done. There’s just
trace amounts of carbs in all the ingedients so eat and enjoy!
You’ll Love These Wings CarbsPerServing:34g total Effort:Easy

Ingredients:
5 pounds chicken wings — fresh or frozenMarinade: 2 cups broth
1/2 cup soy sauce 4 cloves garlic — crushed,or 3 tbsp powder
1 cup Atkins Pancake Syrup 2 tablespoons Atkins Vanilla Syrup
2 splenda packets — or equal 1/4 cup ketchup — omit if in induction
1/2 teaspoon salt

How to Prepare:
Mix marinade and pour over
wings and marinate 48
hours. Broil wings 5 mins
on each side or until
blackened patches appear
on wings. These are
sticky-finger-lickin’-good! My
kids LOVE these and I
never seem to make
enough!

NOTES : Counts for syrups
not included in totals

Tags: crockpot recipes, french cooking, german recipes, home cooking, dutch oven cooking

Cheesey Bacon Meatloaf
CarbsPerServing:7g carbs total
Effort:Easy
Ingredients:
1 1/2 Pounds Lean Ground
Beef
4 Strips Bacon
2 Eggs
1/2 Medium Onion —
chopped1/4 Cup Pork Rinds — finely
crushed
1/2 Cup Cheddar Cheese —
shredded
Salt and Pepper to taste

How to Prepare:
Preheat oven to 400
degrees. Cook the bacon
until
it is about three quarters
done (not yet crispy),
then chop it into small
pieces. Combine the
ground
beef, bacon, eggs, onion,
pork rinds, and salt and
pepper in a large bowl and
mix well. Place in loaf
pan and bake, uncovered,
for 40 minutes. Add the
cheddar cheese and bake
until melted, about 5 more
minutes. Enjoy!
Cheese Steak with Cheese and Mushrooms
CarbsPerServing:no counts provided
Effort:Easy
Ingredients:
not itemized
not itemized

How to Prepare:
2-1/2 pounds ground chuck,
salt and peppered to your
desire. Roll 4 large
meatballs/ reserving
enough meat to make 4
small flat patties to make
toppers for. With your
meatballs, create and form
a “bowl” (not making them
too shallow, but deep
enough for your filling. Add
to the center “bowl”: grated
cheese and mushrooms
and onion powder. (to make
it Mexican style, add
crushed red pepper or your
favorite stuffing mixture)
Next, place your topper (flat
patty) on top of your mixture,
making sure the patty is
small enough to lay on
top/inside, so you can bring
the sides ofthe bowl up and blend into the topper to
seal. Note: If you are having
a problem with sealing
them, use egg white. Place
the meat bowl in a heavy
pre-heated skillet, cover
with lid, and cook until
browned on both sides,
being very careful not to
break the bowl. Place
browned patties in shallow
pan and cook in the oven for
30 min. @400 degrees.
Serve with a salad and
Enjoy! It’s worth the work.
This delicious cheese
steak can be made in
advance and the filling can
be altered to your favorite
stuffing allowance.

Tags: cooking light magazine, soup recipes, restaurant recipes, Healthy Food, low fat recipes

Citrus Skillet Pork Chops Serves:4 CarbsPerServing:1g
Prep Time:5 min. / cook time 30 min.? Effort:Easy
Ingredients:
1 Clove garlic, choped 1 tsp. paprika 1/4 tsp. ground coriander
1/8 tsp. freshly ground black pepper4 center-cut loin pork chops (4
ozs each) 3/4″ thick 3/4 cup reduced sodium chicken broth
1 tsp. fersh lemom juice

How to Prepare:
combine first 5 ingredients. sprinkle both sides of chops.

in a large nonstick skillet combine broth and lemon juice.
Mix well. Add Pork and simmer,covered, over low heat about 30 min.
pour broth mixture from skillet into a glass measuring cup; cool
slightly set aside.
Place chops in same skillet. Heat over med. heat turning once untill
browned and heated through about 2 to 3 min. remove chops cover with
foil to keep warm.
Using a spoon, skim fat from sauce. Return broth to skillet. bring to boil, stirring,over med.heat

untill reduced slightly, about 2
min. Spoon lemon sauce over pork chops. Serve immediatly
Nitrate Free Pork Sausage CarbsPerServing:5g carbs total Effort:Easy
Ingredients:
2 pounds ground pork 2 teaspoons dry mustard
1/4 cup parsley — finely minced
1/2 teaspoon salt — or more to taste
1/2 teaspoon ground black pepper1/4 teaspoon ground nutmeg
1/4 teaspoon ground sage 2 tablespoons cream 2 each eggs

How to Prepare:
Mix all ingredients well and refrigerate overnight to
blend flavors. Divide into 12 balls and pat into patties.
Fry 4 minutes on each side or until cooked through.

Tags: diabetic recipes, free online recipes, cooking light recipes, cooking recipes, webkinz recipes

Seafood in Cream Sauce CarbsPerServing:14 total recipe excluding seafood
Effort:Easy
Ingredients:
4 tablespoons butter 1/2 pint heavy cream
4 cloves garlic 2 teaspoons lemon peppersalt — to taste
1/4 cup parmesan cheese seafood of choice

How to Prepare:
In a small saucepan heat about a half of stick of real butter.
Simmer until all melted. Then add about a half of a pint of heavy
whipping cream. Bring to a low boil then reduce heat to simmer. Add
4 cloves of garlic and then 2 tsp. of lemon pepper and
salt to taste. Add 1/4 cup of parmesean cheese to liquid to thicken.
Once the consistency has thickened add your favorite seafood…i.e;
chopped clams, real crabmeat, lobster or shrimp. Continue to heat
thoroughly through your seafood then top with fr
esh parsley! Tuna Loaf CarbsPerServing:6 total recipe excluding caeser dressing
Effort:Easy
Ingredients:
1 can tuna 1/2 cup finely crushed pork rinds
2 tablespoons butter
1 egg — slightly beaten (2 eggs would make it a bit firmer)
salt and pepper — to taste 1/4 cup heavy cream
1/4 cup warm waterTopping: 4 ounces cream cheese
1 tablespoon Caeser Dressing (Cardini’s is the BEST! no
carbs) Great taste 1 1/2 tablespoons heavy cream

How to Prepare:
Mix ingredients, Bake in buttered pyrex dish at 350 for 25-30
minutes until set. (With only one egg, it doesn’t set very firmly.)
Top with cream cheese, softened with salad dressing and cream to
spreading consistency.

Tags: slow cooker recipes, food recipes, soup recipes, free recipes, super foods recipes