Cheesy Herbed Chicken

I was planning to make Mediterranean Meatballs with Tzatziki one night, but I hadn't gotten around to making a new batch of yogurt for the sauce. I ended up just making hamburgers. I figured I could make a Mediterranean herbed chicken and serve that with tzatziki instead. But when I still hadn't made yogurt several days later, I just tossed the ingredients for the meatballs in with the chicken and this was the result. Very yummy and no need to plan ahead with the yogurt.

¾ c minced onion (4 oz)
2 T fresh parsley (or 2 t dried)
1 t lemon pepper
¼ c oil
4 boneless, skinless chicken breasts (1½ lbs)
½ c grated Romano (1 oz)

1. Mix together onions, parsley, lemon pepper, and oil. Marinate chicken breasts 10 min to overnight.
2. Bake on a metal rack over a baking pan at 400°F for 20 min.
3. Sprinkle cheese over each breast and continue cooking for another 15 min or until cooked through.

Nutrition Facts

Serving Size 1 breast Serving per Recipe 4

Amount per Serving Calories 333 Total Fat 17.3 g   Saturated Fat 4.1 g   Polyunsaturated Fat 4.4 g   Monounsaturated Fat 6.8 g Cholesterol 120 mg Sodium 162 mg Potassium 67 mg Total Carbohydrates 2.8 g   Dietary Fiber 0.6 g   Sugars 0.1 g Protein 42.6 g

Eggplant Romano

This dish is a combination of three or four different recipes, mostly from Carol Gelles's 1,000 Vegetarian Recipes. It is definitely one of the more complicated and time-consuming meals we make, but I think it's worth the trouble occasionally as a special treat.

1 eggplant (1¼ lbs)
½ t salt, divided
1 lb ground beef
½ c minced onions (2 oz)
1 clove garlic, minced
1 t oregano
½ t thyme
¼ t pepper
1½ c diced tomatoes (14 oz)
1½ c almond flour (6 oz)
1 c grated Romano cheese (2 oz)
1 egg, beaten with 2 T water
½ c heavy cream
½ c shredded mozzarella cheese (2 oz)

1. Cut eggplant into ¼-in slices. Sprinkle with ¼ t salt and set in a colander to drain.
2. Brown ground beef with onions. Drain grease and add garlic, oregano, thyme, and pepper. Sauté until fragrant, about 1 min.
3. Stir in tomatoes and simmer until thick, stirring occasionally.
4. Blend together almond flour and cheese until the mixture resembles coarse breadcrumbs.
5. Pour almond mixture into a shallow dish and beaten egg into a second dish.
6. Drain eggplant well and pat dry. Dip each piece in the egg and the into the almond mixture, lightly coating both sides.
7. Fry slices over medium heat on a griddle brushed with oil until the coating is browned and crispy, about 4 min per side.
8. Stir cream into tomato sauce and remove from heat.
9. Arrange half the eggplant slices on the bottom of a 9x13 pan. Cover with half the sauce. Make another layer of eggplant and cover with remaining sauce.
10. Sprinkle mozzarella over the top layer of sauce.
11. Bake at 350°F for 35-40 min or until cheese is browned and eggplant is cooked through.
12. Let stand a few minutes before slicing.

Nutrition Facts

Serving Size 1 slice Serving per Recipe 12

Amount per Serving Calories 243 Total Fat 18.0 g   Saturated Fat 6.0 g   Polyunsaturated Fat 2.3 g   Monounsaturated Fat 8.5 g Cholesterol 59 mg Sodium 211 mg Potassium 392 mg Total Carbohydrates 8.3 g   Dietary Fiber 3.4 g   Sugars 0.7 g Protein 13.9 g

Savory Bacon Cheddar Muffins

These are absolutely the best bread item we've tasted since changing our diet. The flavor is excellent; the "mouth feel" is spot on. Adam and I suspect even our carb-loving friends wouldn't guess these are low-carb muffins made without grain.

⅔ c almond butter (6 oz)
6 eggs
1½ t honey
¼ c almond milk
¼ t salt
2 t baking powder
¼ lb bacon, cooked and crumbled
1 c grated Cheddar cheese (4 oz), divided
1 scallion, sliced into rings

1. Beat together almond butter, eggs, honey, almond milk, salt, and baking powder with bacon and ¾ c cheese.
2. Divide batter evenly among 6 greased jumbo muffin cups. Top with remaining cheese and scallion rings.
3. Bake at 350°F for 55-60 min or until browned and set.

Nutrition Facts

Serving Size 1 jumbo muffin Serving per Recipe 6

Amount per Serving Calories 355 Total Fat 29 g   Saturated Fat 7.6 g   Polyunsaturated Fat 5.1 g   Monounsaturated Fat 14.6 g Cholesterol 209 mg Sodium 540 mg Potassium 342 mg Total Carbohydrates 7.9 g   Dietary Fiber 3.5 g   Sugars 2.9 g Protein 18.9 g

Cauliflower Pizza Crust

A cauliflower-based pizza crust was actually one of the first low-carb recipes I'd found that truly excited me. Of the three or four types of crusts I've tried since changing my diet, this is definitely my favorite. For a photo tutorial on preparing the cauliflower, and a comparison of most of the major low-carb crust recipes available online, check out Stuff I Make My Husband. Also, please forgive the toasted appearance of this pizza. I wasn't watching it closely in the broiler and it got a little browner than I would have liked.

12 oz cauliflower, fresh or frozen
¾ c shredded mozzarella cheese (3 oz)
½ c grated Romano cheese (1 oz)
1 egg
½ t baking powder
1 t basil
1 t thyme

1. Cook the cauliflower in salted water for 8-10 minutes, until soft but not mushy.
2. Drain well, pressing excess water out.
3. Shred cauliflower or pulse in a food processor until it resembles grains of rice.
4. Mix together with remaining ingredients to form a soft dough.
5. Press evenly into a greased, parchment-lined 10-in springform pan* or onto a a greased baking sheet lined with parchment.
6. Bake at 400°F for 60 minutes or until evenly browned.
7. Flip crust over and add sauce, cheese, and/or toppings of your choice.
8. Broil for 5-10 minutes or until cheese is bubbly.

*NOTE: Using a 10-in pan will make a crust that is ¼- to ½-in thick. For a thinner crust, reduce baking time accordingly.

Nutrition Facts

Serving Size 1 slice Serving per Recipe 4

Amount per Serving Calories 132 Total Fat 8.2 g   Saturated Fat 4.4 g   Polyunsaturated Fat 0.6 g   Monounsaturated Fat 2.4 g Cholesterol 70 mg Sodium 322 mg Potassium 310 mg Total Carbohydrates 5.6 g   Dietary Fiber 2.4 g   Sugars 0.2 g Protein 10.2 g

Mock-aroni and Cheese

Changing my eating habits to exclude high-carb foods and most grains left me without one of my all-time favorite foods. I needed to create an acceptable substitute pronto. This dish is so yummy that both my kids (ages 6 and 1½) preferred the squash version over traditional wheat macaroni I'd made for them.

3 lbs yellow squash
1½ t salt
⅓ c butter, divided
½ c cream
1 c shredded cheddar cheese, divided (4 oz)
¼ lb bacon, cooked and crumbled
4 scallions, sliced into rings

1. Using a julienne peeler or a sharp knife, make long, thin noodles from squash skin and flesh. Cut noodles into ½” to 1” pieces.
2. Salt and set in a colander for 20-30 min. Drain well.
3. Melt 3 T butter in small saucepan over medium heat.
4. Sauté noodles in remaining butter over medium-high heat, stirring occasionally, for 6-8 min or until noodles reach desired tenderness.
5. Add cream to melted butter and simmer until sauce begins to thicken (about 5 min), stirring frequently.
6. Add half the cheese to the cream sauce. Remove from heat and stir until smooth.
7. Mix together noodles and cheese sauce. Top servings with remaining cheese, bacon crumbles, and scallion rings.

Nutrition Facts

Serving Size ¼ recipe Serving per Recipe 4

Amount per Serving Calories 435 Total Fat 39.6 g   Saturated Fat 23.9 g   Polyunsaturated Fat 1.8 g   Monounsaturated Fat 11.7 g Cholesterol 118 mg Sodium 868 mg Potassium 685 mg Total Carbohydrates 10.6 g   Dietary Fiber 3.3 g   Sugars 4.0 g Protein 11.8 g

Dark Chocolate Cheese Blintzes

Ever since I found the Almond Flour Crepes recipe, I'd been dreaming of cheese blintzes. And what goes better with cheese than chocolate?

6 oz cream cheese, softened
4 t butter
¼ c cocoa powder
2 T honey
1 recipe Almond Crepes (see below)
Oil for frying

1. Beat together cream cheese, butter, cocoa, and honey until smooth and fluffy
2. Divide filling evenly among crepes and roll up
3. Fry in a small amount of oil until golden brown

Almond Crepes
Scant ½ c almond butter (4 oz)
4 eggs
¾ c water
4 t coconut flour (10 g)
¼ t salt

1. Blend all ingredients together until well combined
2. Pour ⅓ c of batter onto 10-in* round griddle brushed with oil and tip pan for evenly coat
3. Cook over medium heat until set and crepe easily slips from pan (2-3 min)
4. Slide out onto cooling rack and let rest while starting a second crepe
5. Return first crepe to the pan and cook second side for 30-60 seconds
6. Repeat with remaining batter

*Note: You can also make mini-crepes in a 6-in egg pan. Use 2 T batter for each mini crepe. Recipe makes 18.

Nutrition Facts (Blintzes)	Nutrition Facts (Crepes)
Serving Size 1 blintz Serving per Recipe 6	Serving Size 1 crepe Serving per Recipe 6
Amount per Serving Calories 322 Total Fat 27.3 g   Saturated Fat 10.8 g   Polyunsaturated Fat 3.5 g   Monounsaturated Fat 11.3 g Cholesterol 161 mg Sodium 314 mg Potassium 280 mg Total Carbohydrates 12.6 g   Dietary Fiber 3.7 g   Sugars 6.8 g Protein 11.3 g	Amount per Serving Calories 171 Total Fat 14.3 g   Saturated Fat 2.6 g   Polyunsaturated Fat 3.1 g   Monounsaturated Fat 7.7 g Cholesterol 123 mg Sodium 211 mg Potassium 188 mg Total Carbohydrates 4.1 g   Dietary Fiber 2.5 g   Sugars 1.0 g Protein 8.4 g

Cream Cheese Frosting

I'd been craving carrot cake, so I decided to experiment with one of my favorite frosting recipes ("Butter-Cream Cheese Frosting" from 1,000 Vegetarian Recipes by Carol Gelles) to see if I could low-carbify it.

½ c cream cheese, softened (4 oz)
1 T butter, softened
1 T honey
¼ t vanilla

Beat together all ingredients until fluffy.

Nutrition Facts

Serving Size 1 T Serving per Recipe 12

Amount per Serving Calories 48 Total Fat 4.3 g   Saturated Fat 2.7 g   Polyunsaturated Fat 0.2 g   Monounsaturated Fat 1.2 g Cholesterol 13 mg Sodium 36 mg Potassium 13 mg Total Carbohydrates 1.7 g   Dietary Fiber 0.0 g   Sugars 1.4 g Protein 0.7 g

Faux-tato Pancakes

I know latkes aren't traditionally a breakfast food, but that's when I seem to serve them most often. Something about that sweet and savory taste just starts the day out right. With potato pancakes off the menu, I decided to try a ricing technique I'd been reading about to make cauliflower latkes instead.

1¼ lb cauliflower
4 eggs
½ c shredded onion (3 oz)
1 c grated Romano cheese (2 oz)
1 t baking powder
¼ t salt
½ t pepper
Oil for frying

1. Cook cauliflower in boiling water until tender but not mushy. Drain well, squeezing out as much excess water as possible.
2. Shred or pulse in a food processor until cauliflower resembles grains of rice.
3. Stir together riced cauliflower with remaining ingredients.
4. Heat a large skillet over medium heat and grease lightly with oil.
5. For each cake, spoon 2 T batter into pan and spread out into a 3- to 4-in round. Cook 2-3 min per side or until browned and cooked through.

Nutrition Facts

Serving Size 5 pancakes Serving per Recipe 4

Amount per Serving Calories 169 Total Fat 9.2 g   Saturated Fat 4.0 g   Polyunsaturated Fat 1.2 g   Monounsaturated Fat 3.1 g Cholesterol 200 mg Sodium 551 mg Potassium 547 mg Total Carbohydrates 10.1 g   Dietary Fiber 4.0 g   Sugars 0.1 g Protein 13.8 g

Bacon Cheeseburger Meatloaf

I was looking up low-carb options for binding ingredients when I stumbled across Paula Deen's Bacon Cheeseburger Meatloaf Recipe. While the idea sounded fabulous, Paula's recipe needed a little tweaking to fit our low-carb, grain-free diet.

6 slices bacon, divided (5 oz)
2 lbs ground beef
1½ c shredded cheddar, divided (6 oz)
2 eggs
1 T dry minced onions
⅓ c crushed pork rinds (½ oz)
½ t pepper
2 T mustard
⅓ cup ketchup, divided

1. Cook bacon until crispy. Crumble into a large bowl, reserving 2 slices.
2. Add beef, 1 c cheese, eggs, onions, pork rinds, pepper, mustard, and ¼ c ketchup. Mix well.
3. Shape into a flat-topped loaf (or form a giant burger) and place on metal rack over a baking sheet. Spread remaining ketchup over top of loaf.
4. Bake at 400°F for 50 minutes. Top with remaining ½ c cheese and crumble reserved bacon slices over the center of the loaf.
5. Bake an additional 20-25 min or until cheese is bubbly and beef is no longer pink in the center.

Nutrition Facts

Serving Size 1 slice Serving per Recipe 8

Amount per Serving Calories 509 Total Fat 41.5 g   Saturated Fat 18.2 g   Polyunsaturated Fat 2.0 g   Monounsaturated Fat 16.9 g Cholesterol 172 mg Sodium 471 mg Potassium 330 mg Total Carbohydrates 4.2 g   Dietary Fiber 0.2 g   Sugars 2.7 g Protein 28.5 g