Recipes

Easy Low Carb Pot Roast & Noodles

Apr 21 2013 | 3 comments

Easy Low Carb Pot Roast & NoodlesServes 8
 
3 1/2 lb boneless chuck roast, trimmed of all fat
10 oz pkg mixed frozen veggies
2 cups water
garlic powder & pepper to taste
 
Couldn't be easier and a perfect crockpot meal, too!  Preheat oven to 325 F.  Coat a casserole dish with cooking spray.  Generously season roast on both sides with garlic powder and pepper. 
 
In a small bowl stir soup mix with water.  Place roast in the casserole dish.  Rinse noodles and spread around the sides of the roast.  Pour in soup mixture and cover casserole with a lid or foil.
 
Bake 2 hours, then add frozen veggies.  Cover and bake 1 hour more or until roast is very tender.  Serve and pour extra gravy over the noodles.
 
Nutritional Breakdown
(1/8 of roast, veggies, noodles & gravy)
 
Calories: 253    Carb: 5 grams     Protein: 42 grams    Fat: 7 grams    
Fiber: 2 grams    Potassium: 389 mg    Sodium:  219 mg

Mic's Homemade Chicken Lasagna

Apr 09 2013 | 4 comments

Homemade Chicken LasagnaServes 4
 
2 cups shredded rotisserie chicken
2 cups homemade pasta sauce
1 cup fat free ricotta cheese
6 oz shredded mozzarella
 
Kim's husband, Mic, makes a fabulous lasagna with rotisserie chicken!  Kim says it's "amazing" (and she's so sweet to share his recipe).  Their homemade spaghetti sauce even had ground chicken in it (hear that high protein folks)!  
 
Preheat oven to 350 F.  Coat a 8x8" baking pan with cooking spray.  Rinse lasagna noodles and lay on paper towels to dry. 
 

Build the lasagna layers:

  • Pour a little sauce on the bottom of the pan.
  • Layer with lasagna noodles.
  • Spread 3/4 cup sauce over noodles
  • Top with 1/2 cup ricotta.
  • Top with 1/2 of the chicken on top of ricotta.
  • Sprinkle 1/3 of the mozzarella over chicken.
  • Repeat and top layers with sauce and mozzarella.

Bake 40 minutes or until cheese is bubbly.  Let sit 5 minutes before cutting and serving.

Nutritional Breakdown
(an estimate since it's homemade pasta sauce)
 
Calories: 319     Carb: 10 grams      Protein: 39 grams     Fat: 14 grams    
Fiber: 3 grams     Potassium: 647 mg     Sodium:  972 mg

Skinny Dip Chicken Lasagna

Mar 28 2013 | 6 comments

Skinny Dip Chicken LasagnaServes 2
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1 cup diced cooked chicken
1/2 cup undiluted cream of chicken soup
1/2 cup shredded mozzarella
1/2 cup lowfat cottage cheese
1/4 cup shredded Cheddar cheese 
1 tablespoon grated Parmesan cheese
1 tablespoon minced bell pepper
1 tablespoon minced onion   
1 tablespoon milk or water
1 teaspoon diet margarine
1/8 teaspoon dried basil 
1/16 teaspoon pepper 
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Preheat oven to 350 F.  Coat a mini loaf pan with cooking spray or use an oil sprayer.  Finely mince the onion and bell pepper (red is especially pretty in this dish).
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Prepare lasagna noodles by "dry frying".  Add 3 lasagna noodles to a dry nonstick skillet.  Cook 1-2 minutes or until they begin to shrink. 
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Melt margarine in nonstick saucepan.  Cook onion and bell pepper 1 minute on low.  Stir in soup, milk, 1 teaspoon Parmesan, basil and a pinch of black pepper.
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Layer the lasagna 2 times as follows:
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     • 1 lasagna noodle 
     • 1/3 soup mixture
     • 1/3 chicken
     • 1/2 cottage cheese
     • 1/3 mozzarella cheese
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Finish with noodle, soup mix, mozzarella and Cheddar. Sprinkle 1 tablespoon Parmesan on top. Bake uncovered 35 minutes or until bubbly and hot in the center. Let stand 5 minutes before cutting in half and serving.
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Nutritional Breakdown
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Calories: 379    Carb: 10 grams     Protein: 45 grams    Fat: 16 grams    
Fiber: 1 gram    Potassium:  371 mg    Sodium:  762 mg

Low Carb Taco Casserole

Mar 23 2013 | 4 comments

Low Carb Taco CasseroleServes 4
 
1 lb extra lean ground beef
3/4 cup shredded Mexican blend cheese
3/4 cup canned black soy beans, rinsed
4 oz can diced green chiles 
1/4 cup roasted red peppers
2 green onions, chopped
1 jalapeno, sliced thin
1/3 cup water
3 tablespoons sour cream
1 tablespoon tomato paste
 
Preheat oven to 350 F.  Treat an 9x9” baking dish with cooking spray.  Rinse and drain the rice pearls.
 
Brown ground beef in a nonstick skillet. Drain fat and spoon into a bowl.  Diced the roasted red pepper.  Stir in everything except jalapenos and cheese.  
 
Spoon into baking dish and top with cheese.  Arrange jalapeno slices on top and cover with foil.  Bake 30 minutes and let sit 5 minutes before serving.
 
Tip:  Black soy beans look like regular beans but with 50% less carbs + extra protein!
 
Nutrition Per Serving
 
Calories: 222     Carb: 6 grams     Protein: 28 grams   Fat: 9 grams
Fiber: 3 grams     Potassium:  508  mg    Sodium:  351 mg

Tagine Chicken With Rice Pearls

Mar 20 2013 | 0 comments

Tagine Chicken With Rice PearlsServes 4
 
1 lbs boneless chicken thighs
1 onion, halved & sliced
3 garlic cloves, sliced thin
2 carrots, cut in 1" pieces
1/4 cup chopped cilantro 
2 tablespoons chopped almonds
3/4 cup water
2 tablespoons olive oil
1 tablespoon honey
1 cinnamon stick
1 teaspoon cinnamon 
1/2 teaspoons ginger
1/2 teaspoon turmeric 
1/2 teaspoon pepper
 
Preheat oven to 425 F and move oven rack to lower middle position.  Mix cinnamon, ginger, turmeric and pepper in a bowl. Treat a tagine or baking pan with cooking spray.  Rinse Rice Pearls and spread on the bottom of the pan.  Lay chicken over the Rice Pearls.
 
Bring honey, water, cinnamon sticks and apricots to a boil in a saucepan. Reduce heat and simmer uncovered 20 minutes or until liquid is reduced to a glaze.  Discard cinnamon sticks or add to tagine for extra flavor (do not eat!)
 
Mix onion, carrots, garlic, spice mix, olive oil and a sprinkle of salt in a bowl.  Toss to coat.  Pour over chicken and Rice Pearls.  Cover pan with lid or foil.
 
Place pan in oven and cook 30 minutes or until chicken is cooked through and carrots are tender.  Remove from oven and stir in cilantro and apricots.  Serve immediately.
 
Nutritional Breakdown
 
Calories: 329      Carb: 19 grams      Protein: 21 grams     Fat: 16 grams
Fiber: 4 grams      Potassium:  521 mg     Sodium:  327 mg

Spicy Mexican Lasagna

Mar 09 2013 | 4 comments

Low Carb LasagnaServes 2
 
1/2 lb ground turkey breast
1 cup cottage cheese or Mexican cotija 
1 egg, lightly beaten
3/4 cup green salsa or taco sauce
1/3 cup shredded mozzarella
2 tablespoons canned diced jalapeno
1/4 cup lite sour cream
1/2 teaspoon ground cumin
1/4 teaspoon pepper
 
Preheat oven to 350 F.  Coat a mini loaf pan with cooking spray or use a silicione loaf pan that can be reheated in the microwave.
 
Cook turkey with jalapeno in a nonstick skillet until no longer pink.  Break up with a spatula into small pieces.  Mix salsa, sour cream and pepper in a bowl.  Mix cottage cheese and egg in a bowl.  
 
Layer the lasagna in the loaf pan as follows:
 
  • 1 noodle
  • 1/2 turkey mixture
  • 1/3 salsa mixture
  • 1/2 cottage cheese
End with 1/3 salsa mixture then top with mozzarella.  Bake 30 minutes or until hot and cheese is melted.  Let sit 5 minutes to firm up before slicing in half and serving.  Get our lasagna noodles in our Variety Pak.
 
Tip:  Choose low sodium cheeses if you're salt sensitive.
 
Nutritional Breakdown
 
Calories:  292.....Carbs:  8 grams.....Protein:  37 grams......Fat:  11 grams
Fiber:  0 gram.....Potassium:  339 mg.....Sodium: 1265 mg

Steak & Noodles Packets

Feb 24 2013 | 0 comments

Steak & Noodles PacketsServes 1
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6 oz sirloin steak, cubed
1/3 cup Classico Alfredo Sauce Light
1/4 cup diced red bell pepper 
1/4 cup sliced mushrooms 
2 tablespoons chopped onion
1 clove garlic, minced
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Remember the campfire dinner packets you made in scouts when you were a kid?  They're just as fun now (especially for your kids!) You can make these with seafood & marinara sauce or chicken & teriyaki sauce -- the variations are endless!
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Preheat oven to 350 F.  Tear a piece of foil or parchment paper 12x18".  Rinse and drain noodles. Dab with paper towels to dry well.
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Place noodles in the middle of the foil and add steak on top.  Season with salt and pepper. Fold edges of foil or parchment 2 times to crimp the sides of the "packet".  Add garlic and veggies then pour Alfredo sauce over the top.  Fold over top edges of foil to 'seal' the packet.  
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Place packet on a baking sheet then place in the oven.  Bake 30 minutes, then remove to a plate.  Carefully cut open the packet (steam will be hot!), grab a fork and eat!
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Nutritional Breakdown
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Calories:  296.....Carbs:  8 grams.....Protein:  46 grams......Fat:  18 grams
Fiber:  1 gram.....Potassium:  731 mg.....Sodium: 196 mg

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