3 wedges laughing cow cheese (herb and garlic flavor)
1/4 cup Parmesan cheese
1/2 teaspoon garlic salt
1/4 teaspoon ground thyme
sprinkle of salt, pepper, and ground sage
1 tablespoon olive oil
Directions
Place cauliflower in a roasting pan and drizzle with olive oil. Sprinkle with salt, pepper, and a little sage. Roast at 450° for 30 minutes.
Mix sour cream, Parmesan, garlic salt, and thyme in a bowl. Microwave 15 seconds. Stir and microwave another 15 seconds. Avoid microwaving for a long period of time as the sour cream will curdle. Stir in Parmesan and mix until melted. Add hot roasted cauliflower to bowl and mix until well coated. Can be served with a light sprinkle of Parmesan.
Recipe makes 4 servings. Each serving contains 106 calories, 6.3 grams of fat, 22.5 mg. cholesterol, 6.4 grams of carb, 1.3 grams of fiber, 2.1 grams of sugar, and 6.1 grams of protein.
This recipe is similar to South Beach Granola and can be made with any kind of nuts you would like. If you choose different nuts, make sure to keep the quantities the same.
Ingredients
1/2 cup slivered almonds
1/2 cup flaxseed
1/2 cup pecans, chopped
1/2 cup pumpkin seeds
1/2 cup sunflower seeds
1/2 cup walnuts, chopped
2 tbsp grass fed butter
2 tsp ground cinnamon
2 tsp vanilla extract
2 tsp baking stevia (or 2 packets)
Directions
This recipe makes 40 servings of 1 tbs. each.
Heat oven to 325°
In a large bowl, combine almonds, flaxseed, pecans, pumpkin seeds, sunflower seeds, and walnuts.
In a pan, melt margarine over low heat. Remove the pan from the heat and whisk in cinnamon and vanilla. Pour over nut mixture and toss to combine. Sprinkle with stevia and toss again.
Spread mixture on a baking sheet and bake, tossing every 5 minutes, for 20 to 25 minutes, or until slightly brown. Cool on a rack. Store in an airtight container in the refrigerator for up to 1 month, or freeze for up to 3 months.
Each 1 tablespoon serving contains 42 calories, 3.8 grams of fat, .4 grams of saturated ft, 1.7 grams of carb, .9 grams of fiber, .1 grams of sugar, and 1.1 grams of protein.
1 lb pork loin, sliced into strips (You can use tofu instead if you would rather).
1 tablespoon olive oil
5 medium scallions (green onions) cut into small pieces
1 teaspoon minced garlic
2 teaspoons minced fresh ginger (I use the refrigerated kind in a tube).
1/2 teaspoon salt
sprinkle of pepper
2 tablespoons reduced sodium soy sauce
2 tablespoons rice vinegar
1 teaspoon Asian red chile sauce
Directions
Heat oil in a pan and add scallions, garlic, salt, and ginger. Stir and cook about 2 minutes. Add pork strips and cook until almost fully done. Add cooked spaghetti squash, soy sauce, rice vinegar, and chile sauce and toss on high heat until spaghetti squash is heated throughout and pork has finished cooking. Sprinkle with salt and pepper, and serve as a complete meal.
This recipe makes 4 meals. Each meal contains 239 calories, 8.4 grams of fat, 2.1 grams of saturated fat, 82 grams of cholesterol, 10 grams of carb, 2.2 grams of fiber, 3.9 grams of sugar, and 30.6 grams of protein.
Heat olive oil in a pan. Add broccoli slaw and toss on high heat for about 3 minutes. Add soy sauce, sugar, salt, and pepper. Continue stirring until broccoli is cooked to desired level of doneness. Serve topped with sesame seeds. This recipe should take 5-10 minutes total.
This recipe makes 4 servings. Each recipe contains 80 calories, 4.6 grams of fat, 8.7 grams of carb, 3.3 grams of fiber, 5.2 grams of sugar, and 2.4 grams of protein.
Put all ingredients into smoothie maker or blender and blend well.
This makes one serving. Each serving contains 140 calories, 2.8 grams of fat, .1 grams of saturated fat, 0 mg. cholesterol, 138.5 mg. sodium, 29.1 grams of carb, 5.9 grams of fiber, 14.4 grams of sugar, and 2.9 grams of protein.
2 14 oz. cans diced tomatoes (one can drained, the other can not drained) You can use fresh tomatoes to cut down the sodium.
2 sweet sausages cut into small pieces (eraser sized pieces) I use nitrite free pineapple sausage from BJ’s at 140 calories each.
2 cups diced onions (I use frozen, pre-chopped)
3/4 teaspoon salt
1 tablespoon + 1 teaspoon sugar
1/4 cup red wine
small sprinkle of reduced fat cheddar cheese
Directions
Put all ingredients except for cheese into crock pot and stir thoroughly. Cook on low for 6-8 hours. Serve topped with a sprinkle of cheddar cheese. This dish takes 5 minutes to assemble and can be put together the night before. Using all pre-cut ingredients (except the sausage) really cuts down on prep time. Even though it contains sausage, this is dish is more veggie than meat.
Makes 6 servings. Each serving contains 137 calories, 2.6 grams of fat, .6 grams of saturated fat, 22 mg. cholesterol, 771 mg. sodium, 21.9 grams of carb, 2.8 grams of fiber, 8 grams of sugar, and 7.3 grams of protein.
Place cauliflower in a zip top bag. Drizzle with olive oil. Mix all dry ingredients together. Sprinkle over cauliflower. Shake bag until well coated. Roast at 500° for 20 minutes, turning at 10 minutes. Sprinkle lightly with coarse salt before serving.
Makes 4 servings. Each serving contains 87 calories, 4.1 grams of fat, 11.5 grams of carb, 4.2 grams of fiber, 5.1 grams of sugar, and 4 grams of protein.
4 nitrite free chicken sausages (Casual Gourmet (BJ’s), Amy Lu (Costco), Trader Joe’s brand, many grocery store brands). The Trader Joe’s sausages used in this recipe have 100 calories each, so you can adjust accordingly for ones with higher calories. You can use whatever sweet or spicy flavor you like.
1 sweet yellow onion, chopped
1 green pepper, chopped
1 red pepper, chopped
2 cups grape tomatoes, cut in half
1/2 teaspoon salt
1/2 teaspoon pepper
Directions:
Cut sausages into wheels and the wheels in half so you have many small pieces. Spray pan with cooking spray and add onions, and peppers. Saute’ about 2 minutes on medium heat or until vegetables begin to soften. Add tomatoes. Salt and pepper all vegetables. Cook about 5 more minutes, stirring often. Turn heat up slightly and add sausage pieces. Cook another 5 minutes or until sausage is heated throughout and vegetables are cooked to desired level of doneness.
This can be served as a whole meal dish or over a small serving of rice or in a tortilla. When I make it, I often “cheat” by using a mixed bag of frozen onions and peppers. This saves prep time.You can increase the amount of vegetables to bulk up the meal and decrease the calorie count even further.
Makes 4 servings. Each serving contains 159 calories, 5.7 grams of fat, 1.2 grams of saturated fat, 48.8 grams of cholesterol, 422 mg. sodium, 16 grams of carb, 4 grams of fiber, 9 grams of sugar, and 12 grams of protein.
1/2 jar (8.5 oz. jar) sundried tomatoes, drained and blotted to remove excess oil (use water packed if you can find it)
1/2 cup chicken broth
2 teaspoons minced garlic
1 medium onion, chopped
2 teaspoons oregano
Directions
Mix tomatoes, tomato paste, sundried tomatoes, chicken broth, garlic, oregano, and onion together in crock pot. Top with chicken. Cook on low 4-6 hours. Shred chicken with a fork to mix thigh and breast meat together. The thigh meat adds moisture. I do this in the crock pot to minimize mess. You can serve this in a big bowl like a stew or over a small portion of rice. You can make this with less chicken for a more veggie-based dish.
Makes 5 servings. Each serving contains 185 calories, 6.9 grams of fat, 1.8 grams of saturated fat, 48.7 grams of cholesterol, 432 grams of sodium, 14.5 grams of carb, 2.7 grams of fiber, 2.7 grams of sugar, and 18.7 grams of protein.
1/2 package lean ground sausage (if using a pre-cooked sausage, omit step 1)
1/2 teaspoon garlic salt
1/4 teaspoon pepper
1/2 teaspoon dry mustard
1 1/2 cups egg whites or a mix of whites and whole eggs (You can use whole eggs, but it changes the calorie count).
1/2 cup skim milk
3 wedges Garlic and Herb Laughing Cow cheese
butter to grease pan
Directions
Cook sausage until cooked completely. Remove sausage from pan and place into a bowl. Add onion, sausage, and peppers to pan and cook until completely soft.
Cut Laughing Cow wedges into small pieces.
In a separate bowl, mix egg beaters, milk, garlic salt, pepper, and dry mustard.
Add sausage back to the pan with peppers and onions. Place cut pieces of Laughing Cow throughout pan. Pour egg mixture on top. Leave on burner about 8-10 minutes or until mixture is set on the bottom and is starting to set on the sides. Remove from burner and place under the broiler for about another 10 minutes or until eggs are cooked throughout. If you would like, add a sprinkle of Parmesan cheese at the end.
If you would like to make this in the oven as a casserole, you can place cooked sausage, onions, and peppers in the bottom of a casserole dish and pour egg mixture on top. Bake at 350° for 45 minutes or until cooked throughout. This can be assembled ahead of time and cooked in the morning or cooked ahead of time and reheated.
Recipe makes 8 servings. Each serving has 74 calories, 2.6 grams of fat, 20.4 mg. cholesterol, 4.8 grams of carb, .7 grams of fiber, 3 grams of sugar, and 8.3 grams of protein.