Chicken and Brussels Sprouts

I never much liked Brussels sprouts growing up. It wasn't something we ate often and its reputation as a "yucky" food didn't help much. In college, I attended a Thanksgiving dinner with another family and was served some Brussels sprouts in cream sauce. They were delicious. Here is a non-creamy, low-carb, still delicious way I now enjoy eating them. As an added bonus, the kids love it, too!

2 chicken boneless, skinless breasts (1 lb)
3 T oil, divided
2 cloves garlic, minced
2½ c Brussels sprouts, halved (8 oz)
¼ c chopped red pepper (1½ oz)
2 T lime juice
2 T soy sauce

1. Cook chicken in a large frying pan with 1 T oil over medium heat until juices run clear, turning once (about 15 min)
2. Remove chicken from pan and add garlic, sprouts, and peppers, sauté for one minute or until garlic is fragrant
3. Add remaining coconut oil, lime juice, and soy sauce; cover and let cook for 5-7 minutes or until sprouts are just tender
4. Cut chicken into 1- to 2- inch pieces and add back to the pan
5. Continue to cook, uncovered until the sauce thickens (about 5 min)

Nutrition Facts

Serving Size ¼ recipe (approx. 1 c) Serving per Recipe 4

Amount per Serving Calories 224 Total Fat 10.9 g   Saturated Fat 8.9 g   Polyunsaturated Fat 0.3 g   Monounsaturated Fat 0.6 g Cholesterol 55 mg Sodium 696 mg Potassium 253 mg Total Carbohydrates 7.5 g   Dietary Fiber 2.5 g   Sugars 2.0 g Protein 25.7 g

Fresh Tomato Salsa

When we lived in Illinois, one of the local supermarkets made their own fresh salsa. It took me several recipe revisions, but I was finally able to recreate the yummy, fresh taste. Now that tortilla chips are off the menu, I eat it with Pecan Crackers or Almond Crisps.

8 medium Roma tomatoes (2 lbs)
1 small onion (5 oz)
2 garlic cloves
1 small jalapeño (½ oz)
½ bunch fresh cilantro (1 oz)
¼ t dried oregano
½ t salt
¼ t pepper
pinch cayenne
pinch cocoa powder

1. Mince all ingredients and stir together. Alternately, pulse in a blender or food processor until finely chopped.
2. Refrigerate 1 hour to overnight.
3. Drain up to 1 c accumulated juices before serving.

Nutrition Facts

Serving Size ¼ c Serving per Recipe 12

Amount per Serving Calories 31 Total Fat 0.4 g   Saturated Fat 0.1g   Polyunsaturated Fat 0.2 g   Monounsaturated Fat 0.1 g Cholesterol 0 mg Sodium 108 mg Potassium 296 mg Total Carbohydrates 6.8 g   Dietary Fiber 1.6 g   Sugars 0.1 g Protein 1.2 g

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

Cauliflower Almond Butter Pizza Crust

I still haven't found that just-right combination of flavor and texture that replicates a good pizza crust for me. Maybe I never will, but I keep trying. This one is good enough we've used it several times. I like the combination of ingredients because I feel like it's a little more nutritionally balanced than some recipes I've seen.

2¼ c cauliflower florets (8 oz)
Scant ¼ c almond butter (4 oz)
4 T butter
2 eggs
¾ c grated mozzarella cheese (3 oz)

1. Grate cauliflower using a small-holed grater or grind in a food processor.
2. Blend together cauliflower, butters, eggs, and cheese until well combined.
3. Spread evenly onto a well-greased (or parchment-lined) 12" round pan or 9x13 pan.
4. Bake at 350°F for 60 min.
5. Top with your favorite ingredients and broil until cheese is bubbly.

Nutrition Facts

Serving Size 1 slice Serving per Recipe 8

Amount per Serving Calories 187 Total Fat 16.2 g   Saturated Fat 5.7 g   Polyunsaturated Fat 2.3 g   Monounsaturated Fat 7.2 g Cholesterol 68 mg Sodium 165 mg Potassium 220 mg Total Carbohydrates 4.5 g   Dietary Fiber 2.4 g   Sugars 0.7 g Protein 7.9 g

Washday Red Beans

I attended grad school, very briefly, in Louisiana. On my first visit, the head of the department took me out to lunch. Not being a big seafood fan, I chose red beans and rice. I was told I'd chosen a classic Louisiana dish that was traditionally served on Mondays, washdays. I found polish sausage on sale last week and was really craving red beans and rice. This dish isn't quite authentic, but it comes close enough to make my taste buds happy.

1½ lbs yellow squash
1 t salt, divided
½ c chopped onion (2 oz)
¾ c chopped green bell pepper (4 oz)
1 c chopped celery (4 oz)
1 T oil
14 oz polish sausage, halved lengthwise and sliced
½ c canned red beans, undrained (4½ oz)
½ t thyme
½ t black pepper
½ t cayenne pepper
1 bay leaf
2 T butter

1. Using a julienne peeler or a sharp knife, make long, thin noodles from squash skin and flesh. Cut noodles into ½-in pieces.
2. Sprinkle squash with ½ t salt, stir to combine, and set aside.
3. Sauté onion, pepper, and celery in oil over medium high heat until softened.
4. Add sausage and cook until browned.
5. Pour in beans, thyme, peppers, bay leaf, and remaining salt. Add enough water to cover contents. Bring to a boil.
6. Reduce heat and let simmer uncovered 2 hours, stirring occasionally. (Add more water as needed).
7. Drain squash well. Sauté in butter over medium high heat until tender (6-8 min).
8. Serve sausage and beans atop squash.

Nutrition Facts

Serving Size ¼ recipe Serving per Recipe 4

Amount per Serving Calories 467 Total Fat 37.9 g   Saturated Fat 14.5 g   Polyunsaturated Fat 4.5 g   Monounsaturated Fat 16.5 g Cholesterol 85 mg Sodium 1630 mg Potassium 720 mg Total Carbohydrates 15.2 g   Dietary Fiber 5.1 g   Sugars 2.6 g Protein 17.1 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

Pesto Green Beans

Green beans have been on sale at our local grocery store for about three weeks running. We have, let's just say, an abundance of green beans in our house right now. Adam deserves the credit for this recipe as I'm not sure I ever would have thought to put a green sauce on green beans. Had I never tried it, though, I'd have missed out on a very nice side dish.

12 oz green beans
¼ c Spinach-Walnut Pesto
1 T butter
2 T water

1. Steam beans for 4-6 min or until just tender.
2. Stir together beans, pesto, butter, and water over medium heat. Simmer until thickened (about 5 min).
3. Serve immediately.

Nutrition Facts

Serving Size ⅔ c Serving per Recipe 4

Amount per Serving Calories 118 Total Fat 9.9 g   Saturated Fat 2.9 g   Polyunsaturated Fat 1.6 g   Monounsaturated Fat 4.8 g Cholesterol 9 mg Sodium 73 mg Potassium 221 mg Total Carbohydrates 6.7 g   Dietary Fiber 3.2 g   Sugars 0.1 g Protein 2.5 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

Zucchini Muffins

For most of my early childhood, we had a huge garden in our backyard. One of the vegetables we grew way too much of every year was zucchini. I remember pulling wagonfuls through the neighborhood with my dad in an effort to share the abundance. Now that I've rediscovered zucchini as a low-carb staple, it seemed only fitting to recreate my mom's zucchini bread recipe as a low-carb dish.

⅔ c almond butter (6 oz)
4 eggs
2 T honey
6 T butter, softened
¼ t salt
2 t baking powder
1 t cinnamon
½ t nutmeg
1 c finely shredded zucchini (6 oz)

1. Beat together all ingredients until thoroughly combined.
2. Divide batter evenly among 6 well-greased jumbo* muffin cups.
3. Bake at 350°F for 60-65 min or dark golden brown and set in the centers.

*NOTE: This recipe can also be made in standard muffin cups. Divide batter up among 12 cups and cut the baking time about in half.

Nutrition Facts

Serving Size 1 jumbo or 2 standard muffins Serving per Recipe 6

Amount per Serving Calories 346 Total Fat 29.9 g   Saturated Fat 9.5 g   Polyunsaturated Fat 4.7 g   Monounsaturated Fat 13.9 g Cholesterol 154 mg Sodium 485 mg Potassium 340 mg Total Carbohydrates 13.2 g   Dietary Fiber 4.0 g   Sugars 7.7 g Protein 10.7 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

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

Creamy Green Beans Almondine

I really enjoy green beans, but it can get a little boring to just top them with butter and a little salt and pepper. As we usually have both almonds and cream in the house, I decided to try my own twist on Classic Green Beans Almondine.

1 lb green beans, cut into 1- to 2-in pieces
4 T butter
3 cloves garlic, minced
½ c heavy cream
½ c chopped almonds, toasted (2 oz)
¼ t salt
¼ t pepper

1. Steam beans for 6-8 min or until they are no longer crunchy.
2. Melt butter over medium heat. Stir in garlic, cooking until fragrant (about 1 min).
3. Add cream, almonds, salt, and pepper. Simmer until sauce has thickened (about 6-7 min), stirring frequently.
4. Pour sauce over (drained) beans and stir until well coated.

Nutrition Facts

Serving Size ⅔ c Serving per Recipe 6

Amount per Serving Calories 219 Total Fat 20.1 g   Saturated Fat 9.8 g   Polyunsaturated Fat 1.8 g   Monounsaturated Fat 7.3 g Cholesterol 48 mg Sodium 164 mg Potassium 253 mg Total Carbohydrates 8.3 g   Dietary Fiber 3.7 g   Sugars 0.5 g Protein 4.1 g

Jicama Slaw

I tried jicama for the first time just a few months ago, after I discovered it had fewer carbs than carrots. I was surprised by how sweet it is. I based this dish on a recipe for Green Apple Slaw that I'd found while researching coleslaw variations. The jicama adds a nice sweetness to the mix without all the carbs you'd get using apples.

¾ c mayonnaise
3 T vinegar
¾ t salt
Dash of black pepper
Dash of cayenne pepper
4½ c shredded cabbage (11 oz)
1¾ c shredded jicama (8 oz)
¾ c shredded carrot (3 oz)
½ c coarsely chopped roasted almonds (2 oz)

1. Stir together mayonnaise, vinegar, salt, and peppers until smooth.
2. Pour dressing over vegetables and almonds, mixing until thoroughly combined.
3. Refrigerate several hours or overnight. Stir before serving.

Nutrition Facts

Serving Size 1 c Serving per Recipe 8

Amount per Serving Calories 202 Total Fat 18.9 g   Saturated Fat 2.6 g   Polyunsaturated Fat 1.0 g   Monounsaturated Fat 2.4 g Cholesterol 6 mg Sodium 363 mg Potassium 228 mg Total Carbohydrates 7.0 g   Dietary Fiber 3.4 g   Sugars 1.3 g Protein 2.6 g

Breakfast Strata

I've been making this casserole for a number of years. In fact, I've even posted it before. Well ... almost. That recipe was the original higher-carb dish. This is my basic low-carb version. Perfect for breakfast, brunch, or dinner!

6 slices bacon
½ c chopped onions (3 oz)
1 c packed spinach (3 oz)
3-4 mushroom caps, diced (2 oz)
6-8 radishes (4 oz)
6 eggs
½ c heavy cream
½ t pepper
¼ t salt
1 jumbo Ozark Muffin, cut into ½” cubes
½ c grated Romano cheese (1 oz)

1. Cook bacon until crispy and drain well, reserving 1 T grease.
2. Cook onions in reserved grease over medium-high heat until translucent, adding spinach and mushrooms for the last 2-3 minutes.
3. Shred radishes into bottom of 9x9 baking dish.
4. Arrange bacon slices on top of radishes.
5. Spread vegetable mixture over bacon and top with muffin pieces.
6. Beat eggs and cream with salt and pepper. Pour over layers, pressing muffin cubes down until fully soaked.
7. Sprinkle with cheese.
8. Bake uncovered at 350°F 50-55 minutes, until center is set and edges are browned.

Nutrition Facts

Serving Size 1 slice Serving per Recipe 9

Amount per Serving Calories 174 Total Fat 14.5 g   Saturated Fat 6.7 g   Polyunsaturated Fat 1.6 g   Monounsaturated Fat 5.1 g Cholesterol 171 mg Sodium 285 mg Potassium 225 mg Total Carbohydrates 3.2 g   Dietary Fiber 1.1 g   Sugars 0.6 g Protein 8.6 g

Peanut Chicken

As I began to create this dish in my head, I was intending it to be a basic Asian-style meal. When I started actually cooking, however, I discovered I didn't have all the ingredients I thought I had for authentic Asian flavor. So I changed my plan to Asian-West African Fusion, because that sounds classier than "what-I-had-in-my-fridge-ican."

2 T oil, divided
2 T soy sauce
2 T peanut butter
1 t vinegar
¼ t black pepper
3 T water
1 lb boneless skinless chicken, cut into 1-in cubes
⅓ c peanuts (2 oz)
3 cloves garlic, thinly sliced
1½ T grated fresh ginger
1 c chopped spinach (5 oz)
1½ c julienned carrots (6 oz)
1 t lemon juice

1. Stir together 1 t oil with soy sauce, peanut butter, vinegar, cayenne, and water. Set aside.
2. Sear chicken in 1 T oil.
3. In a separate pan, sauté carrots in lemon juice and remaining oil until soft.
4. Add peanuts, bell pepper, garlic, ginger and spinach to chicken and reduce heat to medium. Cook until spinach is wilted.
5. Pour peanut sauce into pan with chicken and simmer until sauce begins to thicken.
6. Serve over carrots.

Nutrition Facts

Serving Size ¼ recipe Serving per Recipe 4

Amount per Serving Calories 331 Total Fat 18.6 g   Saturated Fat 2.8 g   Polyunsaturated Fat 4.5 g   Monounsaturated Fat 6.6 g Cholesterol 55 mg Sodium 855 mg Potassium 466 mg Total Carbohydrates 11.8 g   Dietary Fiber 3.8 g   Sugars 3.0 g Protein 30.2 g

Pork Lo Mein

I've been craving Chinese food lately. Unfortunately, the few dishes I've tried serving over riced cauliflower haven't been particularly appealing to my family. Then it struck me: we've really been enjoying julienned squash noodles, so why not try an Asian-inspired noodle dish? I was able to find a great sale on pork loin last week, but it required buying a full 8-lb cut. This dish seemed like the perfect way to use some of that "extra" pork. The added bonus? Everybody loved it.

2 lbs yellow squash
1 t salt
1 lb boneless pork loin,* cut into ¼- to ½-in cubes
2 T peanut oil
¾ c chopped broccoli (4 oz)
½ c julienned carrots (2½ oz)
⅔ c chopped cauliflower (3 oz)
2 T diced red bell pepper (½ oz)
½ c halved snap pea pods (2 oz)
1 mushroom, sliced (¾ oz)
2 T butter
1 T grated fresh ginger (8 g)
2 garlic cloves, minced
½ c chicken broth
2 T soy sauce

1. Using julienne peeler, make long, thin noodles from squash skin and flesh. Dice 4 oz of remaining seed core and add to other vegetables.
2. Salt noodles and set in a colander for 20-30 min.
3. Heat oil in a large frying pan or wok over high heat. Stir fry pork 7-9 min or until cooked through.
4. Drain squash noodles well. Sauté in butter over medium-high heat, stirring occasionally, for 6-8 min or until noodles reach desired tenderness.
5. Add vegetables, ginger, and garlic to pork. Stir fry for another 3-5 minutes or until just tender.
6. Add broth, and soy sauce. Simmer until vegetables reach desired tenderness.
7. Serve pork and vegetables over noodles.

*You can substitute leftover pork. Add ¾ lb cooked pork, diced or shredded, to the vegetables with the broth.

Nutrition Facts

Serving Size ¼ recipe Serving per Recipe 4

Amount per Serving Calories 325 Total Fat 18.5 g   Saturated Fat 7.5 g   Polyunsaturated Fat 3.0 g   Monounsaturated Fat 7.4 g Cholesterol 77 mg Sodium 1261 mg Potassium 1024 mg Total Carbohydrates 13.6 g   Dietary Fiber 4.7 g   Sugars 4.6 g Protein 27.3 g

Spinach-Walnut Pesto

Traditional basil-and-pine-nut pesto is delicious, but unless you have your own basil plants (or generous friends), it can be an expensive proposition to make at home. This version is significantly easier on the budget, yet still tastes just as fabulous.

½ c packed basil leaves (¾ oz)
2 c packed spinach leaves (3½ oz)
⅓ c chopped walnuts (1½ oz)
½ c grated Romano cheese (1 oz)
2 cloves garlic
½ c olive oil
¼ t salt

Combine all ingredients in a food processor and process until smooth and well combined.

Nutrition Facts

Serving Size 3½ T Serving per Recipe 6

Amount per Serving Calories 231 Total Fat 24.1 g   Saturated Fat 3.7 g   Polyunsaturated Fat 4.9 g   Monounsaturated Fat 14.3 g Cholesterol 5 mg Sodium 167 mg Potassium 149 mg Total Carbohydrates 2.2 g   Dietary Fiber 1.0 g   Sugars 0.3 g Protein 3.2 g

Garlic Mashed Cauliflower

As I started going low-carb, one of the things I really missed was potatoes. I used to make mashed potatoes as least once a week. I found a recipe called Mock Garlic Mashed Potatoes and had to give it a try. It really didn't work out well for me. The raw garlic was too overpowering and the whole thing just flopped. I recreated the dish with my own twist and this has been our go-to "garlic mash" ever since.

1 head cauliflower (1¼ lbs)
3 T butter
3 cloves garlic, minced
½ c heavy cream
1 c grated Romano cheese (2 oz)

1. Clean and cut cauliflower into small pieces. Cook in boiling water until well done (10-15 min).
2. Meanwhile, melt butter in small saucepan over medium heat. Stir in garlic, cooking until fragrant (about 1 min).
3. Add cream and simmer until sauce begins to thicken (4-6 min), stirring frequently.
4. Remove from heat. Stir in cheese.
5. Drain cauliflower well and wring out in a kitchen towel, removing as much liquid as possible.
6. Puree cooked cauliflower and garlic cream sauce together until smooth.

Nutrition Facts

Serving Size ¼ recipe Serving per Recipe 4

Amount per Serving Calories 222 Total Fat 18.3 g   Saturated Fat 11.4 g   Polyunsaturated Fat 0.8 g   Monounsaturated Fat 5.0 g Cholesterol 58 mg Sodium 280 mg Potassium 456 mg Total Carbohydrates 9.1 g   Dietary Fiber 3.6 g   Sugars 0.1 g Protein 7.9 g

Mediterranean Meatballs with Tzatziki

I made this dish the first time on a whim, looking for something a little different and lower in carbs than a typical tomato-based sauce. Tzatziki is what the Greeks call their cucumber and yogurt sauce, variations of which are served all around the Mediterranean. We usually eat this for lunch or supper, but it also would make great hors d'oeuvres.

Meatballs
2 lbs ground beef
2 T dry minced onions
2 eggs
½ c grated Romano cheese (1 oz)
2 t dried parsley

1. Mix together all ingredients and form into 24 balls.
2. Bake on a metal rack set over a baking pan at 400°F for 25-30 minutes or until cooked through.

Tzatziki
1 small cucumber (5 oz)
½ t salt, divided
2 cloves garlic
1 c yogurt
⅛ pepper

1. Peel cucumber and slice thinly.
2. Sprinkle slices with ¼ t salt.
3. Set in colander to drain for at least 30 minutes.
4. Mash garlic with remaining salt to form a paste.
5. Add garlic paste to yogurt and cucumber slices and puree until smooth.
6. Refrigerate until chilled through.

Nutrition Facts (Meatballs)	Nutrition Facts (Tzatziki)
Serving Size 4 meatballs Serving per Recipe 6	Serving Size ¼ c Serving per Recipe 10
Amount per Serving Calories 516 Total Fat 43.1 g   Saturated Fat 17.6 g   Polyunsaturated Fat 2.0 g   Monounsaturated Fat 18.6 g Cholesterol 195 mg Sodium 184 mg Potassium 403 mg Total Carbohydrates 1.6 g   Dietary Fiber 0.2 g   Sugars 0.0 g Protein 28.9 g	Amount per Serving Calories 17.5 Total Fat 0.8 g   Saturated Fat 0.5 g   Polyunsaturated Fat 0.0 g   Monounsaturated Fat 0.2 g Cholesterol 3 mg Sodium 128 mg Potassium 59 mg Total Carbohydrates 1.6 g   Dietary Fiber 0.5 g   Sugars 1.3 g Protein 1.0 g

Bacon Spinach Frittata

I created this dish to serve at a birthday brunch we hosted for my dad this spring. In fact, this is officially the very first low-carb recipe I wrote. Frittatas are traditionally cooked on the stove top, then finished under the broiler. So while it may be more accurately described as an oven-baked omelet or a crustless quiche, I think "frittata" is more fun to say.

½ lb bacon
½ c diced onion (3 oz)
2 cloves garlic, minced
6 cups fresh spinach, stems removed (7 oz)
12 eggs
½ t salt
½ t pepper
¾ c almond milk
4 oz goat cheese crumbles, divided

1. Fry bacon until crisp. Drain and crumble, reserving 2 T grease.
2. Sauté onions in reserved grease over medium high heat until soft, 6-8 min.
3. Add garlic and spinach, cooking for another 2-3 min or until onions are translucent.
4. Beat eggs with salt and pepper until frothy. Add milk and beat another 1-2 min.
5. Fold in bacon, spinach mixture, and half the cheese.
6. Pour into a well-greased 9-in springform* pan lined with parchment. Sprinkle remaining cheese over the top.
7. Place springform pan on top of a baking sheet and bake at 400°F for 45 min or until top is golden and a knife inserted into the center comes out clean.
8. Let frittata cool in pan for 5-10 minutes before removing and slicing. Serve warm or at room temperature.

*NOTE: You can use a standard 9-in round cake pan as well, but the frittata will be more difficult to remove from the pan

Variation
Bacon Asparagus Frittata: Substitute asparagus for the spinach. Chop into ½-1" pieces and sauté with the onions.

Nutrition Facts

Serving Size 1 slice Serving per Recipe 8

Amount per Serving Calories 234 Total Fat 18.0 g   Saturated Fat 7.0 g   Polyunsaturated Fat 2.4 g   Monounsaturated Fat 7.0 g Cholesterol 294 mg Sodium 471 mg Potassium 331 mg Total Carbohydrates 2.8 g   Dietary Fiber 1.0 g   Sugars 0.2 g Protein 15.4 g