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Heavenly Creamy Chicken Soup

Ingredients:
2 cups chicken stock
1 tbsp butter (optional)
2 tbsp olive oil (optional)
1 cup raw, chopped broccoli
½ cup raw, chopped cauliflower (about 1-inch pieces)
½ cup chopped sweet green pepper
½ cup chopped zucchini
salt to taste
freshly ground black pepper to taste
1 cup diced, skinless chicken
½ cup heavy cream

Method:
Put stock in a medium saucepan. Add optional butter and/or olive oil. Add vegetables. Add salt and freshly ground pepper. Simmer until vegetables are tender. This is a clear soup. If you want the soup to be slightly thicker, you can mash some veggies (right in the pot) with a potato masher or put half of the veggies (or as many as you like) in a blender or food processor and puree briefly, then return to soup. Add the diced chicken and heavy cream last. Reheat if needed. Adjust seasonings and serve. Based on a ¼ cup serving, heavy cream adds 1.6 grams of carb per serving.

Italian Egg Drop and Parmesan Cheese Soup

Note: Serves 4, Total Carbohydrates: 2
You can add cooked chicken cut into bite-sized pieces to this soup if you want something a bit heartier. This is very good with a thin slice of lemon floating on top.

Ingredients:
4 cups chicken stock or broth
salt and pepper
2 eggs
4 tbsp freshly grated Parmesan cheese
2 tsp chopped fresh parsley

Method: Heat the stock or broth to a boil over high heat. Season to taste with salt and pepper. Beat the eggs with the Parmesan and parsley and season with a bit of salt and pepper. Slow stir the egg mixture into the soup and stir constantly for 2-3 minutes until the eggs float to the top and form tiny “flakes”. Serve immediately.

Zucchini Beef Bake

Ingredients:
3/4 lb ground beef
1/4 cup chopped onion
11/2 cups tomato sauce
1 cup shredded cheddar (or other)
1 med. Zucchini, sliced
1/2 cup sliced mushrooms
1 tbsp oil
1/2 tsp each, oregano, basil, salt

Method: Sauté zucchini, onion and mushrooms in oil until tender. Brown ground beef in pan and add tomato sauce with seasonings. Mix beef with vegetables and put in baking dish. Top with cheese. Bake, uncovered, at 350 for 30 min. This is fairly high in carbs, but includes your vegetable.

Roasted Vegetables with Tuna

Note: serves 4 . Total carbs 40

Ingredients:
4 bell peppers
1 medium onion
1 small green Chile, – jalapeno or Serrano ( seeded and minced)
3 tbsp of olive oil
1½ tbsp of fresh lemon juice.
2 hard cooked eggs, cut into wedges
2 and( 3¼) cans of light tuna packed in oil, drained.
6 anchovy fillets, optional

Method: Preheat oven to 475 F. put the peppers and onion on a baking sheet on the top shelf of the oven for 30 minutes. Add the tomatoes for at least 5 minutes. The vegetables should be soft and very well browned.

Peel and seed the peppers, then dice them. Peel and dice the onion. Peel the tomatoes and take out as many seeds as you can and dice the flesh. Save any juice for the salad. Put the vegetables in a serving bowl and stir in the Chile. Whisk the oil and lemon juice together in a small bowl and add salt and pepper to taste. Pour the dressing over the vegetables and toss gently. Crumble the tuna on top of the egg salad and arrange the egg slices over the tuna. Sprinkle the top anchovies over the salad and serve.

Chicken Fajita Casserole

Ingredients:
1 tbsp oil
1 lb chicken breast, cut in strips
2 tsp taco seasoning mix
salt, pepper, garlic powder – totaste
1/2 cup onions, thinly sliced
1 cup red & green pepper strips
1/2 cup salsa
8 oz jack cheese, shredded

Preheat broiler. Brown chicken in oil, and stir in seasonings. When chicken is done, remove from pan. Add onions and peppers and cook few minutes until crisp-tender. Put chicken into casserole dish. Top with onions and peppers. Spread salsa on top and sprinkle with cheese. Put under broiler for few minutes until cheese bubbly and melted. (Serves 3 @ 9 carb (7 NET carbs))

2 pcs soft bean curd; 1 red chilli; 1 stalk spring onion; 20g coriander; 100g whitebait; 4 slices ginger

Seasoning A: 1 tsp sugar; 1 tsp sesame oil ; 1/4 tsp pepper ; 1/2 tsp light soy sauce

Seasoning B: 1/4 tsp sesame oil

Method:

1) Rinse bean curd. Blanch in boiling water, remove and drain. Remove chilli stalk and thinly slice chilli. Rinse spring onion and slice thinly. Discard stems of coriander and rinse leaves.

2) Rinse whitebait and put in bowl. Add ginger, Seasoning A and half of the spring onion and chilli. Mix and marinate for 5 minutes.

3) Put bean curd onto plate, top with whitebait and steam for 7 minutes. Pour away excess liquid in plate and drizzle with Seasoning B. Garnish with coriander, and the reamining spring onion and chilli before serving.

Comment: I personhally would eat this with plain porridge, I think its great for the soul!

Ingredients:
1 c. shredded cheddar cheese; 1/2 c. diced cucumber ; 1 tbsp. minced onion ; 1/4 c. sour cream; 1/8 tsp. chili powder; 4 slices bread, toasted ; 4 lg. thick tomato slices ; 8 slices dill pickle ; Paprika

Comments: Next to try – for a change must try meatless sandwiches!

Ingredients:

6 Plain graham wafers – 2 1/2 x 2 1/2 inches each ;1 1/2 tb Margarine, melted 1 tb Granulated gelatin ;1/2 c Cold water 1/3 c Boiling water ; 1/2 ts Grated lemon rind 1/2 c Fresh lemon juice ;Sugar substitute equivalent to 1/4 cup sugar 2 tb Water ; 2 c (16 oz) cream-style cottage cheese 4% fat 1/2 ts Lemon extract ; 4 lg Strawberries

Methods

Prepare an 8″ x 8″ x 2″ cake pan with vegetable pan-coating; set aside. Make fine crumbs, with graham crackers (1/2 cup) and mix thoroughly with melted margarine; set aside. Soak gelatin in cold water. Combine boiling water and lemon rind; add to gelatin; add lemon juice and sweetener, stirring until completely dissolved. Chill until it is the consistency of unbeaten egg whites. Put 2 tablespoons water, cottage cheese, and lemon extract into a blender or food processor and cover; turn to high speed for 10-15 seconds. Add partially set gelatin mixture; turnto high speed 15 seconds or until well blended. Pour into prepared pan. Sprinkle graham cracker crumbs evenly over top. Wash, hull, and dry strawberries. Slice in halves lengthwise. Arrange on top of cake so that, when cut into eight servings (4 by 2 inches), each will have a strawberry garnish in center. Chill several hours, until set.

Ingredients:

300g spinach; 3 pcs deep-fried bean curd; 3 cloves garlic; salt

Methods:

1) Rinse spinach and cut into 5cm lengths. Rinse bean curd and cut into triangles. Peel garlic and chop finely.

2) Heat 2 tbsp oil in wok. Stir-fry garlic until fragrant. Add bean curd and give a few stirs. Add spinach and stir-fry until it turns bright green. Add salt. Serve immediately.