Mini Beef Soft Tacos

In the season finale of MasterChef America last month, one of the contestants used blanched jicama slices to wrap spring rolls. It's been on my mind ever since to try jicama in place of tortillas. I finally did and I am please to share that it works fabulously!

1 lb ground beef
½ c chopped onions (3 oz)
2 cloves garlic, minced
1½ t chili powder
½ t ground cumin
¼ t pepper
2 t salt, divided
2 c chopped tomatoes (14 oz)
1 15-oz can black soybeans*, drained
1 lb jicama, peeled and thinly sliced
1 c shredded lettuce (2½ oz)
½ c mashed avocado (4 oz)
½ c shredded cheddar cheese (2 oz)
1 jalapeño pepper, seeded and diced (½ oz)

NOTE: If you can't find black soybeans, you may substitute black beans, increasing the net carbs to 4.5 g per taco.

1. Brown ground beef with onions over medium-high heat.
2. Add garlic, spices, pepper, and ½ t salt. Sauté until fragrant (30-60 sec).
3. Stir in tomatoes and soybeans. Reduce heat to low and simmer 20-30 min or until thickened, stirring occasionally.
4. Meanwhile, boil 4 qts water with remaining salt. Add jicama slices and cook until very pliable, 8-10 min. Drain well.
5. Divide beef mixture and lettuce among jicama slices. Top as desired with avocado, cheese, and jalapeño.

Nutrition Facts

Serving Size 1 loaded taco Serving per Recipe about 24

Amount per Serving Calories 107 Total Fat 7.5 g   Saturated Fat 2.8 g   Polyunsaturated Fat 0.4 g   Monounsaturated Fat 2.9 g Cholesterol 19 mg Sodium 230 mg Potassium 195 mg Total Carbohydrates 4.7 g   Dietary Fiber 2.6 g   Sugars 0.6 g Protein 5.7 g

Bacon Apple Tart

I had bookmarked a pastry crust recipe made with almond flour several weeks ago, but hadn't ever gotten around to making it. This week I had the wonderful combination of a fresh bag of apples straight off the tree, half a package of leftover bacon bought on sale, and nearly-free-to-me bulk walnuts. Adam called this dish "brilliant" and "amazing." He also told me Chef Ramsay would be proud.

Updated to note: If you're looking for something more appropriate for dessert, check out my Sweet Apple Tart recipe.

Crust
1 c walnuts (4 oz)
¼ t salt
1½ T cold butter
1 egg white
1 t icy water

1. In a coffee grinder or food processor, pulse walnuts and salt until finely ground. Let cool in refrigerator 20 min.
2. Combine ground walnuts and butter with a pastry blender or a fork until the mixture resembles coarse breadcrumbs.
3. Beat egg white with water and stir into walnut mixture.
4. Press evenly into an 8-in tart or springform pan.

Filling
6 strips bacon, diced (5 oz)
¼ c minced onion (2 oz)
1 T maple syrup
1 egg yolk
2 apples, peeled, cored, and thinly sliced (9 oz)

1. Sauté together bacon and onion over medium-high heat until bacon is browned and crisp.
2. Drain, reserving 1 T grease.
3. Stir in syrup and reserved grease. Let cool for a few minutes.
4. Beat egg yolk with a small spoonful of bacon mixture.
5. Pour egg into pan and stir together until fully incorporated.
6. Add apple slices and toss to coat.
7. Arrange apples in even layers atop crust. Top with any remaining bacon mixture.
8. Cover loosely with foil and bake in a preheated 400°F oven for 30 min.
9. Remove foil and bake an additional 10-15 min or until crust is golden and apples are tender.

Nutrition Facts

Serving Size 1 slice Serving per Recipe 8

Amount per Serving Calories 193 Total Fat 16.4 g   Saturated Fat 3.9 g   Polyunsaturated Fat 7.4 g   Monounsaturated Fat 4.0 g Cholesterol 35 mg Sodium 179 mg Potassium 112 mg Total Carbohydrates 9.0 g   Dietary Fiber 1.7 g   Sugars 1.9 g Protein 4.6 g

Sausage Scramble

I had been planning to make my Breakfast Strata a few weeks ago, but I hadn't gotten around to baking any Ozark Muffins for the bread layer. I was also running late and getting hungry. In other words, I didn't have the patience to wait an hour for dinner to bake. Instead, I created this dish as a quicker stovetop version of our usual breakfast casserole.

1 lb bulk sausage
½ c chopped onion (2 oz)
1 c grated jicama (5 oz)
2 c chopped spinach, well packed (5 oz)
8 eggs
½ c shredded cheddar cheese (2 oz)

1. Brown sausage in a large pan over medium high heat. Drain, reserving 2-3 T grease.
2. Add onions and jicama. Cook until vegetables are soft.
3. Add spinach and continue cooking until wilted.
4. Beat eggs with cheese until well blended.
5. Add to pan and continue cooking, stirring frequently, until eggs are set.
6. Serve immediately.

Nutrition Facts

Serving Size 1 c Serving per Recipe 6

Amount per Serving Calories 449 Total Fat 37.4 g   Saturated Fat 13.8 g   Polyunsaturated Fat 4.4 g   Monounsaturated Fat 16.6 g Cholesterol 310 mg Sodium 781 mg Potassium 428 mg Total Carbohydrates 5.9 g   Dietary Fiber 1.8 g   Sugars 0.5 g Protein 22.0 g

Stuffed Peppers

I never much liked traditional stuffed peppers. With four red peppers in my refrigerator on the verge of getting too old to eat, however, I couldn't think of anything else to make. Since the traditional rice filling was out, I grated up some squash seed cores left over from a meal of Mock-aroni and Cheese I'd made earlier. I thought it tasted better than any other stuffed peppers I've had.

4 red bell peppers (1 lb)
1 lb ground beef
¼ c chopped onion (1½ oz)
1 clove garlic
½ c shredded yellow squash (4 oz)
1 egg, beaten
½ c grated Romano, divided (1 oz)

1. Cut tops from peppers and remove seeds and ribs.
2. Dice pepper tops. Sauté with beef, onion, garlic, and squash until beef is browned and vegetables have softened. Remove from heat and set aside.
3. Boil 3 qts water. Set peppers in boiling water for 3-5 min until they turn bright red. Remove and let cool.
4. Mix egg and ¼ c cheese into filling.
5. Stand peppers in an 9x9 pan and spoon filling evenly among them. Top each with 1 T cheese.
6. Bake at 350°F for 30-35 min or until cooked through.

Nutrition Facts

Serving Size 1 pepper Serving per Recipe 4

Amount per Serving Calories 441 Total Fat 33.7 g   Saturated Fat 13.8 g   Polyunsaturated Fat 1.6 g   Monounsaturated Fat 14.3 g Cholesterol 150 mg Sodium 185 mg Potassium 376 mg Total Carbohydrates 9.2 g   Dietary Fiber 2.9 g   Sugars 5.4 g Protein 24.3 g

Bacon Chicken Kiev

Bacon-Wrapped Stuffed Brats worked so well, I thought I'd branch out and try it with a non-pork-based meat product. I'd never made Chicken Kiev, or even eaten it, so when I looked up a few recipes, I was surprised to discover that the traditional method coats the chicken breast in breadcrumbs. I decided to skip that step entirely and just stick to the bacon.

2 cloves garlic
½ t salt
½ c butter, softened
2 T finely chopped parsley*
2 T finely chopped tarragon*
2 T finely chopped chives*
¼ t pepper
2 t lemon juice
4 boneless, skinless chicken breasts (1½ lbs)
8 slices bacon (½ lb)

1. Mash garlic with salt to form a paste.
2. Mix with butter, herbs, pepper, and lemon juice until well blended.
3. Roll into a log in waxed paper or plastic wrap and refrigerate until solid.
4. Place chicken breasts one at a time in a gallon-size plastic bag and pound to about ¼-in thickness.
5. Cut herbed butter into 4 pieces. Wrap a flattened breast around each piece.
6. Roll bacon around breasts and secure with toothpicks.
7. Bake at 375°F for 45 min or until juices run clear.

*NOTE: You can also substitute 2 t dried herbs, crumbled between your fingers.

Nutrition Facts

Serving Size 1 breast Serving per Recipe 4

Amount per Serving Calories 451 Total Fat 31.7 g   Saturated Fat 17.4 g   Polyunsaturated Fat 1.8 g   Monounsaturated Fat 9.7 g Cholesterol 157 mg Sodium 1056 mg Potassium 127 mg Total Carbohydrates 1.6 g   Dietary Fiber 0.2 g   Sugars 0.1 g Protein 39.9 g

Pork Roast with Root Vegetables

Our local grocer had another sale on pork loin last week. Big haul of meat, little price. I was getting a bit tired of Garlic Pork and Citrus Pork, yummy though they both are. Having also found radishes on sale, I was inspired to make this dish. I used scallions as you see in the photo just because I had them on hand.

2 lbs boneless pork loin
½ lb carrots, cut into large pieces
½ lb radishes, whole or halved
½ onion, quartered (3 oz)
¼ t each salt and pepper, or to taste

1. Place pork loin into the crock of a slow cooker.
2. Surround with vegetables.
3. Sprinkle with salt and pepper.
4. Cover and cook on low 7-9 hours until until the internal temperature reaches 160°F.
5. Remove from crock and let stand 5-10 minutes before slicing.

Nutrition Facts

Serving Size 1 slice pork and ⅛ vegetables Serving per Recipe 8

Amount per Serving Calories 191 Total Fat 7.1 g   Saturated Fat 1.8 g   Polyunsaturated Fat 0.6 g   Monounsaturated Fat 2.1 g Cholesterol 67 mg Sodium 151 mg Potassium 543 mg Total Carbohydrates 4.6 g   Dietary Fiber 3.5 g   Sugars 1.9 g Protein 25.6 g

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

Chicken Pesto Lasagna

I was looking to make a baked noodle dish with something other than a traditional tomato-based sauce. Pesto seemed like a good bet and chicken breasts were on sale this week. I mixed it all up, added a dash of low-carb garlic bechamel, and made a very rich and delicious lasagna. Adam even commented that maybe it was just a little too rich. I, of course, scoffed at the very idea and helped myself to a second serving.

3 T butter
3 cloves garlic, minced
½ c heavy cream
Pinch nutmeg
1 recipe Almond Noodles
1 recipe Spinach Walnut Pesto
1 lb boneless, skinless chicken breast, cooked and thinly sliced
½ c grated Romano cheese (1 oz)

1. Melt butter over medium heat. Add garlic and sauté until fragrant, about 1 min.
2. Stir in cream and nutmeg. Simmer until thick, about 6-8 min, stirring frequently.
3. Layer noodles, pesto, chicken, and cream sauce in a 9x9 pan. Top with grated Romano.
4. Cover and bake at 350°F for 20 minutes. Uncover and bake an additional 20-25 min or until edges have browned.
5. Let stand a few minutes before slicing.

Nutrition Facts

Serving Size 1 slice Serving per Recipe 9

Amount per Serving Calories 351 Total Fat 33.3 g   Saturated Fat 10.0 g   Polyunsaturated Fat 5.2 g   Monounsaturated Fat 16.0 g Cholesterol 101 mg Sodium 313 mg Potassium 254 mg Total Carbohydrates 4.9 g   Dietary Fiber 2.3 g   Sugars 1.0 g Protein 10.1 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

Garlic Pork Roast

This is my version of the Cuban Pork Roast II that has been floating around the internet for several years. I changed the spices slightly, used white wine instead of red, and left off the marinating overnight part because that requires me to plan entirely too far ahead. I also divided up the garlic cloves in order to spread the flavor more evenly through the roast.

6 garlic cloves
2 lb boneless pork roast
½ t rosemary
½ t thyme
½ t oregano
¼ t salt
¼ t pepper
½ c dry white wine

1. Quarter garlic cloves lengthwise.
2. Make 24 deep slits into the pork. Stuff ¼ garlic clove into each cut.
3. Blend together herbs, salt, and pepper. Rub mixture over surface of roast.
4. Place in a slow cooker and add wine. Cook on low 7-9 hours until the internal temperature reaches 160°F.
5. Remove from crock and let stand 5-10 minutes before slicing.

Nutrition Facts

Serving Size 1 slice Serving per Recipe 8

Amount per Serving Calories 224 Total Fat 12.3 g   Saturated Fat 4.3 g   Polyunsaturated Fat 1.3 g   Monounsaturated Fat 5.5 g Cholesterol 66 mg Sodium 122 mg Potassium 460 mg Total Carbohydrates 1.0 g   Dietary Fiber 0.2 g   Sugars 0.0 g Protein 23.3 g

Focaccia Bread

One of my favorite dishes from my high-carb days was a focaccia bread. I've been working on a low-carb version and I'm pretty excited about how well it has turned out. This recipe could also make a nice thick-crust pizza, though if I'd be covering it with cheese, I would leave off the oil and probably cut the Romano by about half.

⅓ c peanut butter (3 oz)
⅓ c almond butter (3 oz)
4 eggs
2 t baking powder
1½ c grated Romano cheese (3 oz)
1 c finely shredded mozzarella cheese (4 oz)
1 T olive oil
1 t oregano
½ t thyme

1. Beat together butters, eggs, baking powder, and cheeses until well blended.
2. Spread batter over a parchment-lined baking sheet until it is ¼- to ½-in thick.
3. Drizzle with oil and sprinkle herbs over top of bread.
4. Bake at 350°F for 30-35 min or until golden.
5. Add toppings, if desired, and broil for 4-6 minutes.

Nutrition Facts

Serving Size 1 slice (plain) Serving per Recipe 8

Amount per Serving Calories 260 Total Fat 21.1 g   Saturated Fat 5.8 g   Polyunsaturated Fat 3.8 g   Monounsaturated Fat 10..2 g Cholesterol 115 mg Sodium 410 mg Potassium 208 mg Total Carbohydrates 5.5 g   Dietary Fiber 2.2 g   Sugars 1.2 g Protein 14.5 g

Oven-Baked Coconut Chicken

I was really craving nice crispy breaded chicken the other night. I got the bright idea to adapt a recipe I used to follow for cornmeal breading, substituting coconut flour for the cornmeal. My family gobbled it up and asked for more. As you can see in the photo, this dish pairs especially well with Honey Mustard Sauce.

1 c coconut flour (4 oz)
1 t salt
2 t paprika
¾ t ground sage
1 egg, beaten with 2 T water
10 chicken drumsticks (3 lbs) or 3 boneless chicken breasts, cut into 10 pieces* (2 lbs)

1. Mix together coconut flour, salt, paprika, and sage in a gallon-sized plastic bag.
2. Pour egg mixture into a shallow bowl.
3. One at a time, dredge each piece of chicken through the egg mixture, then shake in the bag until well coated.
4. Place chicken pieces at least ¼” apart on a wire rack set over a large baking sheet.
5. Bake at 375°F for 45-50 min or until juices run clear.

*NOTE: You could also make chicken nuggets or chicken fries by using smaller or thinner pieces and cutting cooking time by about half.

Nutrition Facts

Serving Size 1 piece Serving per Recipe 10

Amount per Serving Calories 100 Total Fat 8.5 g   Saturated Fat 6.8 g   Polyunsaturated Fat 0.3 g   Monounsaturated Fat 0.3 g Cholesterol 27 mg Sodium 254 mg Potassium 65 mg Total Carbohydrates 3.5 g   Dietary Fiber 2.4 g   Sugars 0.9 g Protein 3.1 g

Cream of Chicken Soup

A few days ago we were all feeling a bit under the weather. Adam suggested chicken vegetable soup. I didn't especially want chicken soup. What I was really craving was Minnesota Wild Rice Soup. This dish was my attempt to create something of a compromise between the two.

2 lbs bone-in chicken
2 c chicken broth
3 cloves garlic, left unpeeled
1-2 t oil
½ lb yellow squash
½ t salt
½ c heavy cream
2 T butter
½ c grated Romano cheese (1 oz)
¼ t pepper

1. Place chicken in a large heavy-bottomed pan. Add chicken broth and water to cover. Bring to a boil and reduce heat. Cover and let simmer 2-3 hours until chicken falls off the bone.
2. Meanwhile, roast garlic cloves in oil at 350°F for about an hour or until they are soft in the center.
3. Shred yellow squash and mix with salt. Set in colander to drain for at least 30 min.
4. Remove bones and waste from chicken. Shred meat and return to broth. Add cream and simmer over medium heat until broth begins to thicken (10-15 min).
5. Melt butter over medium-high heat and add drained squash. Sauté, stirring frequently until squash is tender (about 5 min).
6. Add squash, cheese, and pepper to broth. Remove from heat, stirring until cheese is fully incorporated.

Nutrition Facts

Serving Size ¼ recipe Serving per Recipe 4

Amount per Serving Calories 284 Total Fat 18.6 g   Saturated Fat 9.8 g   Polyunsaturated Fat 2.2 g   Monounsaturated Fat 6.2 g Cholesterol 114 mg Sodium 983 mg Potassium 635 mg Total Carbohydrates 4.2 g   Dietary Fiber 0.9 g   Sugars 1.6 g Protein 24.9 g

Beef Pot Roast

My mom used to make beef roast pretty regularly for Sunday dinners. She would season the beef with a packet of onion soup mix. Of course, she would also toss in a bunch of potatoes. Still, this dish was created as a low-carb homage to Mom's pot roast.

2 T dry minced onions
½ t oregano
½ t turmeric
½ t salt
¼ t chili powder
¼ t thyme
⅛ t pepper
3 lbs beef roast
2 T bacon grease
4 celery stalks (6 oz)
3 carrots, roughly chopped (7 oz)
2 onions, roughly chopped (8 oz)

1. Combine first 7 ingredients and rub mixture over beef
2. Sear beef in bacon grease
3. Lay celery stalks across bottom of crock
4. Place beef on top of celery
5. Add remaining vegetables
6. Cover and cook on high 4-5 hours

Nutrition Facts

Serving Size 1 slice Serving per Recipe 12

Amount per Serving Calories 374 Total Fat 24.3 g   Saturated Fat 2.5 g   Polyunsaturated Fat 0.7 g   Monounsaturated Fat 2.6 g Cholesterol 70 mg Sodium 199 mg Potassium 543 mg Total Carbohydrates 4.4 g   Dietary Fiber 1.1 g   Sugars 0.7 g Protein 32.5 g

Bacon-Wrapped Stuffed Brats

Looking for something else entirely the other day, I stumbled upon a recipe for bacon-wrapped stuffed hot dogs. Yum! The original recipe instructs you to spread ketchup and mustard along the inside cut before stuffing, but I've found it easier just to let everyone dip once they're cooked. We don't have a grill, so ours are oven baked, but I'll bet they're even tastier grilled over charcoal.

5 slices bacon
5 4-oz uncooked brats
1 c sauerkraut, drained

1. Bake bacon for at 350°F until cooked but still floppy, about 20 min.
2. Boil brats in water for 15 min or until heated through.
3. Remove from water and slice deeply along the length of each brat, being careful not to cut completely through.
4. Stuff brats with sauerkraut. Wrap one slice of bacon around each brat, securing with toothpicks.
5. Bake on a rack set over a baking sheet in a 350°F oven for 20 minutes or grill over medium heat until cooked through.

Nutrition Facts

Serving Size 1 stuffed brat Serving per Recipe 5

Amount per Serving Calories 417 Total Fat 36.2 g   Saturated Fat 12.6 g   Polyunsaturated Fat 3.4 g   Monounsaturated Fat 18.2 g Cholesterol 89 mg Sodium 1248 mg Potassium 373 mg Total Carbohydrates 4.0 g   Dietary Fiber 0.7 g   Sugars 0.5 g Protein 17.7 g

Cobb Salad

This is hardly an original recipe, but it's one of my favorites. And I love the fact that I no longer have to feel slightly guilty for loading up my greens with bacon and cheese. Yum. I personally prefer my salads with just a sprinkle of freshly ground pepper and salt, but you can add a low-carb red-wine vinaigrette or ranch, if you prefer.

1 head Romaine lettuce, chopped (1¼ lbs)
12 oz bacon, cooked and crumbled
1 medium tomato, diced (7 oz)
8 hardboiled eggs, halved
2 avocados, sliced (10 oz)
1 c grated Romano cheese (2 oz)

1. Fill 8 bowls with lettuce
2. Arrange bacon, tomato, eggs, avocado slices, and cheese over top of lettuce

Nutrition Facts

Serving Size 1 bowl Serving per Recipe 8

Amount per Serving Calories 255 Total Fat 19.7 g   Saturated Fat 5.7 g   Polyunsaturated Fat 2.6 g   Monounsaturated Fat 9.6 g Cholesterol 203 mg Sodium 358 mg Potassium 656 mg Total Carbohydrates 7.2 g   Dietary Fiber 4.7 g   Sugars 0.2 g Protein 14.5 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

Kansas City BBQ Pork

They had spare ribs on sale at the grocery store last week and Adam had been asking for real ribs (rather than their "country style" cousins I had been buying because they're usually about half the cost). I bought a big slab and made him this for supper. He was a very happy camper.

1 clove garlic
½ t salt
⅓ c ketchup
1½ T water
1½ T vinegar
1½ t honey
1 T oil
2 t paprika
1 t chili powder
Pinch cayenne pepper
4 lbs pork ribs

1. Mash garlic and salt into a paste
2. Stir together garlic paste with remaining sauce ingredients until well blended
3. Brush sauce over ribs and place in slow cooker
4. Cook on low for 7-9 hours

Nutrition Facts

Serving Size ¼ lb cooked meat Serving per Recipe 8

Amount per Serving Calories 441 Total Fat 34.2 g   Saturated Fat 12.3 g   Polyunsaturated Fat 3.2 g   Monounsaturated Fat 15.5 g Cholesterol 129 mg Sodium 386 mg Potassium 369 mg Total Carbohydrates 5.2 g   Dietary Fiber 0.3 g   Sugars 4.6 g Protein 26.7 g

Baked Almond Noodles

I was planning to make lasagna with slices of eggplant instead of the noodles. Unfortunately, I had forgotten to add eggplant and mozzarella to the grocery list. I found a low-carb lasagna recipe that substituted almond flour crepes for the noodles. I tinkered a bit to make a thicker noodle, then added them to my own lasagna recipe, minus the mozzarella.

1 lb ground beef
½ c minced onion (2 oz)
½ c shredded carrot (2 oz)
½ c diced celery (2 oz)
3 c diced tomatoes (28 oz)
1 t oregano
½ t thyme
3 T butter
3 cloves garlic, minced
½ c heavy cream
1½ c grated Romano cheese, divided (3 oz)
Pinch nutmeg
1 recipe almond noodles (below)

1. In a large saucepan over medium-high heat, sauté together beef, onion, carrot, and celery until beef is browned and onions are soft and translucent. Drain well. Add tomatoes and herbs. Reduce heat to low. Simmer until thick, stirring occasionally.
2. Melt butter in small saucepan over medium heat. Stir in garlic, cooking until fragrant (about 1 min). Add cream and simmer until sauce begins to thicken (4-6 min), stirring frequently. Add 1 c cheese and nutmeg. Remove from heat. Stir until smooth.
3. In a buttered 9x9 pan, make layers of cream sauce, noodles, and meat sauce. Top with remaining Romano. Bake uncovered at 350°F for 30 min or until cheese is melted and bubbly.
4. Let stand a few min before serving.

Almond Noodles
⅓ c almond butter (3 oz)
1 T coconut flour (8 g)
3 eggs
½ c yogurt
¼ c water
¼ t salt

1. Blend all ingredients together until well combined.
2. Pour by ½ c measure onto square griddle brushed with oil and spread to cover.
3. Cook over medium-low heat until set and slides easily from pan.
4. Set on a wire rack to cool.
5. Cut into wide noodles.

Nutrition Facts (whole recipe)	Nutrition Facts (noodles only)
Serving Size 1 slice Serving per Recipe 8	Serving Size 12 noodles (9" x 3") Serving per Recipe 1
Amount per Serving Calories 418 Total Fat 33.7 g   Saturated Fat 14.0 g   Polyunsaturated Fat 2.8 g   Monounsaturated Fat 13.8 g Cholesterol 153 mg Sodium 344 mg Potassium 565 mg Total Carbohydrates 11.2 g   Dietary Fiber 3.5 g   Sugars 1.2 g Protein 19.6 g	Amount per Serving Calories 856 Total Fat 67.6 g   Saturated Fat 13.0 g   Polyunsaturated Fat 13.8 g   Monounsaturated Fat 34.6 g Cholesterol 555 mg Sodium 1133 mg Potassium 1060 mg Total Carbohydrates 23.3 g   Dietary Fiber 14.8 g   Sugars 6.2 g Protein 42.9 g