Low Carb Dish Recipes
Transcript of Low Carb Dish Recipes
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Lowcarb PDQbeef 100beef 101beef 102beef 103
beef 104beef 105beef 107cheese 100cheese 101chicken 100chicken 101chicken 102chicken 103chicken 104
chicken 105chicken 106chicken 107chicken 110egg 100
sh 100sh 101sh 103sh 107sh 104
sh 105sh 102pork 100pork 101pork 102pork 103pork 104pork 105pork 107steak 100steak 101turke 101!eggie 100!eggie 101
"ta#ian $asero#e %akea'e( )eat#oaf *#ow+$ooker $hipot#e %eef $hi#i)akeo!er Li,# $he((ar )eat Loa!es
-angerine %eef *tir .r/eart *a#isbur *teaks/eart %eef egetab#e *tewLow $arb Pi''a%ake( $heese ucchini
sian &inger $hicken/ot $hicken *a#a(
-uscan $hicken w -o ato+%asi# e#ish&ri##e( $hicken with &reek .#a!ors$hicken Pro!enca#
*pinach )ushroo * othere( $hicken$hicken .a ita $hi#i$hicken an( *hri p 8a a#a a$hicken with $e#er oot Puree*panish 9 e#et*a# on w %rown *ugar )ustar( g#a'e*eare( *a# on w *weet Potatoes
-arragon $itrus+$ruste( *a# on*a# on with :a#e *aute*a# on o!er *weet *our $abbage
%acon+wrappe( *ca##ops w #e on herb (ressing&ar#ick oaste( *hri p; Peppers .eta$ranberr +)ustar( Pork Loin$rea Pork $hop Dinner
oaste( Pork w $har(%eer+%raise( Pork $hops)akeo!er -e pting -orte##ini /aa'e( Pork $hops with *pinach+Po *a#a(9nion+ pp#e Pork $hops%eef *trogano< .#ank *teak w cau#i=ower"ta#ian >e((ing *oup%utternut *?uash :a#e torte/ashbrown *oup
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cheese 100
Low $arb Pi''a
Ingredients Participan 64 o'@ crea cheese; softene( 244 eggs 24 1 3 cup hea! crea 2 1 4 cup cheese; par esan; grate( 1@51 tsp@ chi!es 6 1 2 tsp@ ita#ian or pi''a seasoning 3 1 4 tsp@ gar#ic; pow(er 1@52 cups cheese; o''are##a; shre((e( 12 1 2 cup pi''a or to ato sauce 3
1 cup cheese; o''are##a; shre((e( 6pi''a toppings; of choice
To prepare for group1@ %eat together crea cheese an( eggs unti# s ooth@ (( crea ; par esan; chian( gar#ic@ %ag2@ %ag a## o''are##a cheese an( pi''a sauce seperate# @
Cooking Day
1@ -haw2@ Preheat o!en to 375 (egrees@3@ *pa AB13 pan with cooking spra @ P#ace 2 cups o''are##a cheese in botto o4@ Pour egg iBture o!er cheese@ %ake for 30 inutes5@ e o!e fro o!en an( sprea( sauce o!er bake( iBture@ (( toppings of ouwith re aining o''are##a cheese@ %ake unti# bubb# an( brown@ Let stan( for 5
Nutrition Facts$a#ories 266
-ota# .at 21@3 g*aturate( .at 11@A g$ho#estero# 15C g*ugar 1@3 g*o(iu 425 g$arboh (rates 3@5 gDietar .iber 0@3 g*ugars 1@3 gProtein 15@0 g
foo(@co
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#ow carb
o'@
cupcuptsp@tsp@tsp@cupscups
cups
es; seasoning
f pan@
r choice@ $o!erinutes@
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cheese 101
%ake( $heese ucchiniparticipant A
Ingredients2 )e(iu ucchini; thin# s#ice( 1C1 gg A1 tbsp ustar(; e##ow A 1 2 tsp pepper; white 4@5 1 C tsp@ nut eg 1@1251 onion; green; thin# s#ice( A 1 2 cup cheese; *wiss; grate( 4@5
To prepare for group1@ )iB egg; ustar(; pepper; nut eg; green onion; an( cheese@2@ *#ice 'ucchini an( p#ace on towe#s to (rain o< oisture@ $o bine with egg iBture@
Cooking day1@ -haw@2@ Preheat o!en to 350 (egrees@3@ Pour iBture into a #ight# oi#e( 2 ?uart cassero#e@4@ %ake for 40+ 45 inutes@
Food.com
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#ow carb
tbsp@tsp@tsp@
cup
%ag@
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beef 100
"ta#ian $assero#e %akeLowCarbCooking.org participants
Ingredients2 poun(s &roun( chuck; browne( 101 poun(s cheese; o''are##a; shre((e( 52 $ups cheese; icotta 101 $ups cheese; Par esan; grate( 51 #arge eggs 52 e(iu to atoes; s#ice( 10 1 2 tbsp@ gar#ic; ince( 2@5 1 2 tbsp@ %asi# #ea!es; (rie( 2@5 1 2 tbsp@ 9regano #ea!es; (rie( 2@51 a#u inu pan 5
Pa cooking spra
To prepare for group1@ %rown groun( beef@ %ag@2@ $o bine ricotta cheese; par esan cheese; gar#ic; oregano; basi#; an( eggs unti# we##b#en(e(@ %ag@
$ooking Da1@ -haw@2@ Preheat o!en to 350 (egrees@3@ P#ace beef in the botto of a #asagna pan@
4@ *#ice to atoes an( season with sa#t an( pepper@ P#ace on to of groun( beef@5@ *prea( ricotta iBture on top of to atoes@ -op with o''are##a cheese@6@ %ake unti# hot an( bubb# an( cheese on top is go#(en@
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#ow carb
5
#bs@#bs@cupscups
tbsp@tbsp@tbsp@pans
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beef 101
partE 3Ingredients
1 cup oats; o#( fashione( 3 1 2 cup i#k; ski 1 1 21 e(@ onion; choppe( 32 #g@ pepper; re( be##; ne# choppe( 63 tsp@ gar#ic ince( A2 tsp@ so sauce; #ow so(iu 61 4 cup ketchup 3 4
2 tbsp@ ketchup 61 #b@ sir#oin; groun( 31 #b@ groun( turke 33 e(@ carrots; grate( A2 tbsp@ ustar(; spic brown 6
To prpare for group:1@ /eat a pan on e(iu @ (( onion an( a pinch of sa#tF cook 2+4 inutes stirring occa
(( be## pepper an( gar#ic an( cook for 4+6 inutes or unti# pepper softens; stirring ofteP#ace in bow# an( transfer to refrigerator to coo#@2@ *tir together oats an( i#k unti# co bine(@3@ "n #arge bow#; co bine groun( beef; turke ; carrots; oat iBture; coo#e( !eggie iBtu
ustar(; re aining ketchup unti# iBe(@ %ag@4@ >hisk together so sauce an( 1 4 cup ketchup@ %ag@
Cooking day:1@ -haw2@ Preheat o!en to 400 (egrees@ Line a e## ro## pan with foi# an( coat with cooking spra3@ .or iBture into CGB4G #oaf@ %rush top an( si(es with so ketchup iBture@ %ake for
inutes or unti# interna# te p@ is 165 (egrees@
Nutrition Facts$a#ories 240Protein 25g
$arboh (rates 17g -ota# .at Cg*aturate( .at 3g.iber 3g$ho#estero# 65 g
a'e( )eat#oaf fro &oo( /ouskeeping
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#ow carb
cupscupsonionspepperstsp@tsp@cupstbsp@#bs@#bs@carrotstbsp@
iona## @@
e;
@45
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beef 102
PartE 4Ingredients
1 cans H15 o'@I beans; pinto; b#ack or re( 41 4 can H7 o'@I chipot#e chi#es in a(obo sauce 11 2 cans (ice( re roaste( to atoes 21 2 e(iu pepper; green be##; ne# choppe( 21 2 #arge onions; ne# choppe( 2
1 tsp@ gar#ic ; ince( 41 1 4 #bs@ stew eat 5
1 2 tbsp@ cu in; groun( 21 4 tbsp@ oregano; (rie( 1
sa#t an( pepper
cheese; )ontere 8ack; shre((e(sour crea ; re(uce( fatci#antro; choppe(#i e we(ges
To prepare for group:1@ Drain beans@ inse we## an( (rain again@ %ag@2@ e!o!e 1 chipot#e chi#i an( ne# chop@ (( 1 tsp of a(obo sauce@ (( tpeppers; onions an( gar#icF iB we## an( bag@ %ag 2 tsp@ of a(obo sauce@3@ $o bine stew eat with cu in; oregano; 1 4 tsp@ sa#t an( 1 C tsp@ b#ack
Cooking Day:1@ -haw@2@ *prea( a #a er of to ato iBture in crock pot@ -op with beef; then beans
nishing with to ato iBture@3@ $ook on high for 6 hours@ Jsing a s#otte( spoon; transfer so#i(s to a ser!i4@ e o!e an( (iscar( (( re aining a(obo sauce to 4 cups of re aining #ichi#i in bow# an( stir to co bine@ *er!e with suggeste( ingre(ients@
Nutrition Facts$a#ories 325Protein 32 g$arbs 23g
-ota# .at 12g*at .at 5g.iber 7g
*#ow+$ooker $hipot#e %eef $hi#i
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$ho#estero# 71 g*o(iu 515 g
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#ow carb
canscanscansbe## peppersonionstsp@#bs@tbsp@tbsp@
aotoes; be##
pepper@ %ag@
; repeat
ng bow#@ ui(@ Pour o!er
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beef 103
)akeo!er Li,L $he((ar )eat Loa!esTasteofhome.com participantsE 4
Ingredients2 egg whites; beaten C3 4 cup i#k; fat free 3
1 cup cheese; che((ar; shre((e( . 43 4 cup oats; ?uick+cooking 3
1 e(iu onion; choppe( 41 e(iu carrot; shre((e( 41 2 tsp@ sa#t 2
1 #b@ groun( beef; #ean 42 3 cup ketchup 2 2 3
2 tbsp@ sugar; brown C1 1 2 tsp@ ustar(; e##ow 6
To prepare for group:1@ "n a #arge bow#; whisk egg whites an( i#k@ *tir in cheese; oats; onion; carrots an( sa#beef o!er iBture an( iB we##@2@ *hape into C ini #oa!es an( bag@3@ $o bine ketchup; brown sugar; an( ustar(F bag@
Cooking Day:
1@ -haw@2@ Preheat o!en to 350 (egrees@3@ P#ace #oa!es in a 13 BA baking (ish coate( with cooking spra @ *poon ketchup iBture#oa!es@4@ %ake; unco!ere( for 25+30 inutes or unti# no #onger pink an( a eat ther o eter re160 (egrees@
Nutrition Facts$a#ories 1C7Protein 15g
.at 7 g*at .at 3g.iber 1g$ho#estero# 36 g*o(iu 550 g
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#ow carb
whitescupscupscupsonionscarrotstsp@#bs@cupstbsp@tsp@
@ $ru b#e
o!er
a(s
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beef 104
-angerine+%eef *tir+.rEating Light Participants 4Ingredients
2 tangerines C tangerines 1 4 cup sherr ; (r 1 cups1 tbsp@ ginger; fresh; grate( 4 tbsp@1 tsp@ sesa e oi# 4 tsp@1 tsp@ cornstarch 4 tsp@1 tbsp@ cornstarch 4 tbsp@2 tbsp@ so sauce; #ow so(iu C tbsp@1 #b@ =ank steak; cut into 1 C in@ s#ices 4 #bs@4 tsp@ oi#; !egetab#e not pro!i(e(1 #arge pepper; re(; thin# s#ice( 4 peppers6 o'@ snow peas; strings re o!e( 24 o'@3 onions; green cut into 1 in pieces@ 12 onions
To prepare for group:1@ >ith !eggie pee#er; re o!e pee# in strips fro tangerines@ %ag pee#@ e o!e re aipith@ /o#( tangerine o!er 2 cup easuring cup an( cut on either si(e of e branes toeach seg ent; a##owing fruit an( uice to (rop into cup@ *?uee'e uice fro re ainingunti# iBture e?ua#s 1 2 cup@ Discar( see(s; if an @2@ *tir in sherr ; ginger;sesa e oi#; an( 1 tsp@ of cornstarch@ %ag@3@ )iB so sauce an( 1 tbsp@ of cornstarch@ %ag with beef@4@ %ag pepper; peas; an( green onion together@
Cooking Day:1@ -haw@2@ "n a nonstick; 12 inch ski##et on e(+high heat; heat 2 tsps oi# unti# hot@ (( strips ofcook unti# #ight# browne(@ -ransfer to a bow#@3@ -o sa e ski##et; a(( !eggies an( toss to coat with oi#; cook 1 inute@ (( 1 2 cup wa2 inutes or unti# !eggies are ten(er+crisp@ -ransfer to bow# with pee#@4@ -o sa e ski##et; a(( 1 tsp@ oi# an( heat unti# !er hot@ (( ha#f of beef iBture an( cbeef is #ight# browne(; stirring fre?uent# @ -ransfer to bow#@ epeat with re aing 1 tsp@beef@
5@ (( uice iBture to ski##et an( heat to boi#ing@ %oi# 1 inute@ eturn beef iBture theat through@
Nutrition Facts$a#ories 330 ber 4gProtein 25g cho#est 5A g$arbs 17g so(iu 3C5 g
-ota# .at 1Cg
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*at .at 6g
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#ow carb
ingre o!ee branes
pee# an(
er an( cook
ok unti#oi# an(
ski##et an(
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beef 105
/eart *a#isbur *teaksTasteofHome.com participant 4
Ingredients1 4 cup egg substitute 1
1 onion; ne# choppe( 41 2 cup sa#tines; crushe(; about 15 21 2 tsp@ pepper; b#ack 2
1 #b@ #ean groun( beef HA0K #eanI 41 tbsp@ oi#; cano#a not pro!i(1 pkt@ onion soup iB 42 tbsp@ =our; a##+purpose C2 cups water not pro!i(
To Prepare for group:1@ "n a #arge bow#; co bine substitute; onion; sa#tines; an( pepper@ (( bee
iB we##@ *hape into 5 patties@ %ag@2@ %ag soup iB an( =our together@
Cooking Day:1@ -haw2@ "n #arge ski##et; cook patties in oi# o!er e(iu heat for 3 inutes on eac#ight# browne(@ e o!e patties an( keep war F (rain (rippings@3@ "n s a## bow#; co bine =our an( waterF stir into ski##et@ %ring to a boi#@
to ski##et@ e(uce heatF co!er an( si er for 5+7 inutes or unti# eat is n
Nutrition Facts$a#ories 233Protein 20g$arbs 14g.iber 1g
-ota# .at 10g*at .at 3g$ho#estero 45 g*o(iu 41C g
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#ow carb
cuponionscupstsp@#bs@e(pkt@tbsp@e(
an(
si(e or unti#
turn patties
#onger pink@
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beef 107
/eart %eef an( egetab#e *tewIngredients participantsE 4
2 tbsp@ oi#; cano#a not pro!i(e2 s#ices bacon; turke ; cut C1 #b@ beef stew eat 41 2 tsp@ sa#t not pro!i(e
1 2 tsp@ pepper; b#ack not pro!i(e4 e(iu carrots; pee#e( 164 sta#ks ce#er 162 onions; choppe( C3 tbsp@ to ato; paste 121 can to atoes; (ice( 41 cup wine; re( 42 tbsp@ !inegar; white C2 cans broth; beef; #ow so(iu ; 15 o'@ C3 fresh th e sprigs 121 ba #eaf 4
To prepare for group:1@ %ag bacon@2@ Pee# an( cut carrots (iagona## into 1 inch pieces@ $ut ce#er sa e wa @ %ag both3@ %ag to atoes; re( wine an( !inegar together@4@ %ag th e an( ba #eaf together@
5@ %ag eat an( to ato paste separate# @ Labe# broth@
Cooking Day:1@ -haw@2@ "n a 4 ?uart (utch o!en heat oi# o!er e(iu high heat@ (( bacon an( cook unti#occassiona## @3@ (( beef an( sprink#e with sa#t an( pepper@ $ook unti# browne(; stirring occassiona#
e o!e eat@4@ (( !egetab#es then to ato paste; stirring to coat !egetab#esF cook for 2 inutes@5@ (( to ato iBture@ %ring to boi#ing scraping up browne( bits fro botto @ e(uc
an( si er for 5 inutes@6@ (( broth an( th e an( ba #eaf an( browne( eat@ %ring to a boi# then re(uce h7@ $o!er an( si er for 45 inutes@ Jnco!er an( si er 30 inutes ore@ Discar(an( ba #eaf@Nutrition Facts
$a#ories 25C *at fat 2g@Protein 21g $ho#es 3C g@$arbs 16g *o(iu 520 [email protected] 4g
DiabeticLivingOnline.com
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-ota# .at Ag
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#ow carb
(s#ices#bs@((carrotssta#ksonionstbsp@canscupstbsp@canssprigs#ea!es
ith onion@
rown; stirring
# @
heat
at@h e
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chkn 100
sian &inger $hickenDiabeticLivingOnline.com Participants 5
Ingredients4 skin#ess bone#ess chicken breast ha#!es H5 ounces eachI1 tsp@ sa#t1 tsp@ pepper; b#ack2 tsp@ oi#; o#i!e 1 2 #b@ asparagus; fresh tri e( an( cut into 1+inch pieces H2 cupsI2 cups carrots; package( u#ienne+cut1 -bsp@ so sauce; re(uce( so(iu2 tsp@ ginger; grate(; fresh1 cups rice; brown 1 2 tsp@ pepper; crushe( re( Hoptiona#I
To prepare for group1@ %ag chicken@2@ %ag seperate# asparagus an( carrots3@ $o bine so sauce an( grate( ginger@4@ %ag rice@
Cooking day1@ -haw
2@ *prink#e chicken with sa#t an( pepper@ "n #arge non+stick ski##ett heat oi# o!er e(+hi(( chicken@ e(uce heat to e(iu F cook for C+12 inutes or unti# chicken is not #on
pink an( uices run c#ear; turning once ha#fwa through cooking@3@ P#ace stea er basket ina #arge saucepan@ (( enough water to co e ust be#ow theof the basket@ %ring water to boi#ing@ (( asparagus an( carrots to stea er basket@ $re(uce heat@ *tea for 5+7 inutes or unti# !eggies are crisp ten(er@ -ransfer to a (ish4@ %ring 2 1 2 cups of water to a boi#@ *tir in rice; co!er; re(uce heat; si er for 45 i5@ *tir the so sauce an( ginger into the !egetab#es an( or cooke( rice@ Di!i(e rice an
iBture a ong 4 p#ates@ -op with chicken@ *prink#e with crushe( re( pepper if (esire(@
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#ow carb
20not pro!i(e(not pro!i(e(not pro!i(e(
2@5 #bs@10 cups
5 -bsp@10 tsp@
5 cupsnot pro!i(e(
gh heat@er
botto !er an(
@!egetab#e
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chkn 101
/ot $hicken *a#a(Participants C
Ingredients3 chicken breast; cooke(;cube( 241 cup ce#er sta#ks; s#ice( C1 cup pepper; e##ow or re( be##; choppe( C1 cup cheese; che((ar; shre((e( . C1 can soup; crea of chicken; / C1 cont@ ogurt; p#ain; L.; 6 o'@ C2 onion; green; s#ice( 161 tbsp #e on uice C1 tsp pepper; b#ack C1 cup corn=akes; crushe( C1 cup a# on(s; s#ice( C
To prepare for group1@ $o bine chicken; ce#er ; pepper; cheese; soup; ogurt; onions; #e on uice an2@ P#ace into #arge ip#ock@3@ $o bine corn=akes an( a# on(s an( bag@
Cooking day1@ -haw2@ Preheat o!en to 400 (egrees@
3@ -ransfer chicken iBture to a 2 ?uart baking (ish@4@ *prink#e e!en# with corn=ake an( a# on( iBture@5@ %ake unco!ere( for about 30 inutes or unti# heate( through@ Let stan( for 1before ser!ing@
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#ow carb
chickencups ce#ercups peppercups cheesecans soupcont@ ogurt
onionstbsp@ uicetsp@ peppercups corn=akescups a# on(s@
( pepper@
inutes
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chkn 102
-uscan $hkn w -o ato+%asi# e#ish -st( # on(FoodNetwork participant 11
Ingredients3 to atoes; ro a; (ice( 33
1 4 cup onion; re(; (ice( 2 3 4 1 2 cup pi ientos; sweet; s#ice( (raine( 5 1 2 1 2 cup basi#; #ea!es; fresh 5 1 21 tsp@ !inegar; ba#sa# ic 11
*a#t an( groun( pepper4 chicken; bone#ess; skin#ess breasts; 5 o'@ 44
9#i!e oi# spra -oaste( a# on( brocco#i; recipe fo##ows
To prepare for group.
1@ P#ace chicken between 2 pieces of waB paper an( =atten with eat a##et to
3@ %ag !inegar
Cooking Day1@ Dice to atoes an( co bine with onion; pi ientos an( basi# in s a## bow#@ (toss to iB@2@ /eat a #arge nonstick ski##et on e(+high heat an( spra with o#i!e oi#@ (( csaute 3 inutes per si(e@ *prink#e with sa#t an( pepper on cooke( si(es@ Di!i(ean( ser!e to ato re#ish on top@
Toasted Almond BroccoliIngredients
1 4 cup a# on(s; s#ice( 2 3 4 1 2 #b@ brocco#i H4 cupsI 5 1 22 tsp@ oi#; o#i!e 22
*a#t an( groun( b#ack pepperTo prepare for group1@ %ag a# on(s an( broco#i seperate# @
Cooking day1@ /eat a non stick ski##et on e(iu heat an( a(( a# on(s@ *tir contant# unti#not brown Fset asi(e@2@ *tea brocco#i in a co##apsib#e stea er; set up in a pot ##e( with 1 inch of waa(( oi#; sa#t an( pepper to taste@ -oss we##@ *prink#e with toaste( a# on(s@
2@ %ag separate# ; who#e to atoes; re( onion; pi ientos; who#e basi# #ea!es@ Do
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#ow carb
%rocco#i
cupcupcuptsp@
chkn
1 2 in thick@ %ag@
( !inegar an(
icken an(on 4 p#ates
cup#bs@tsp@
a# on(s are go#(en;
ter@ e o!e an(
not free e.
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chkn 103
&ri##e( $hicken with &reek .#a!orsCountr Living participants 10
Ingredients4 chicken; skin#ess bone#ess breasts 401 cup 2 tbsp@ !inaigrette; re( wine 10 cup 12 tbsp@1 tbsp@ oregano; choppe( fresh 10 tbsp@ 1 2 tsp@ sa#t 5 tsp@1 tbsp@ oregano; torn fresh 10 tbsp@1 #b@ to atoes; cherr 10 #bs@ 1 4 cup cheese; feta 2@5 cup
To prepare for group:1@ "n #arge 'ip+tight p#astic bag; co bine chicken breasts; 1 cup !inaigreete;
choppe( oregano; an( sa#t@2@ %ag to atoes an( re aing 2 tbsp@ of !inaigrette@ Do not free'e to atoes@ %ag feta@
Cooking Day:1 e o!e chicken fro arina(e an( p#ace on hot gri##@ $ook 10 to 12 inutes;
or unti# cooke( through; turning once@ :eep war @2 )eanwhi#e; ha#!e to atoes@ "n bow#; co bine to atoes; re aining 2 tbsp@
!inaigrette; an( 1 4 teaspoon sa#t@ Lower gri## te perature to e(iu @ *earto atoes; cut si(e (own; about 2 inutes; or unti# s#ight# softene(@ eturnto atoes to bow# an( toss with torn fresh oregano@ *#ice chicken an( transfer
to p#atter@ *poon to atoes a#ongsi(e chicken@ $ru b#e an( sprink#e fetaan( a((ionta# fresh oregano o!er to atoes@
Nutrition Facts$a#ories 33CProtein 52g$arbs 6g
-ota# .at 11g*at .at 4g.iber 1g
$ho#estero# 136 g*o(iu 51A g
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#ow carb
$hicen breasts!inaigretteoreganosa#toreganocherr to atoesfeta cheese
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*at .at 3 g
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#ow carb
cupstsp@tsp@cupstsp@cupstsp@tbsp@onionscupstsp@to atoeseach
then a((eep war @or unti# sauceuce( b ha#f;
1 2 tsp@ sa#t
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chkn 105
*pinach )ushroo * othere( $hTasteofHome.Com partarticpantsE 4
Ingredients3 cups spinach; bab ; fresh
1 3 4 cups ushroo s; s#ice(3 s#ice( onion; green2 tbsp@ pecans; choppe(
1 1 2 tsp@ oi#; o#i!e4 4 o'@ each bone#ess; skin#ess chicken breast2 s#ices cheese; pro!o#one; ha#!e(
To prepare for group:1@ "n #arge ski##et; saute spinach; ushroo s; onions; an( pecans in oi# unti# ushroten(er@ Let coo# an( bag@2@ %ag chicken@ %ag cheese@
Cooking Day:1@ -haw@2@ >ar spinach iBture o!er #ow heat@3@ &ri## chicken ti## (one or rea(s 170 (egrees with a eat the o eter@ -op with chan( gri## ti## cheese is e#te(@ -o ser!e; top each breast with spinach iBture@
Nutrition Facts$a#ories 203Protein 27g$arbs 3g.iber 2g
-ota# .at Ag*at .at 2g$ho#estero# 6C g*o(iu 210 g
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#ow carb
icken
12 cups7 cups
12 onionsC tbsp@6 tsp@
16 eachC s#ices
s are
eese@ $o!er
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chkn 106
$hicken .a ita $hi#i!lowCooker Participant 4
Ingredients2 #bs@ chicken breast; cut into 1 in@ pieces C1 tbsp chi#i pow(er 42 tsp@ fa ita seasoning C2 c#o!es gar#ic; ince( C1 2 tsp@ cu in 2
nonstick cooking spra2 cans to atoes; (ice(; no sa#t;14@5 ounce C1 package peppers an( onions; fro'en; 16 o'@ 41 can beans; canne##ini; rinse(; (raine( 4
?uaca o#e; optiona#sour crea ; optiona#cheese; che((ar; shre((e(; optiona#
To prepare for group:1@ $o bine chi#i pow(er; fa ita seasoning; gar#ic an( cu in in #arge 'ip#ock@ (( chicketo coat we##@2@ Labe# to atoes; beans an( fro'en !eggies@
Cooking Day:1@ -haw2@ $oat a #arge ski##et with cooking spra an( heat o!er e(iu high heat@ $ook chick
unti# brown; stirring occassiona## @ -ransfer chicken to s#ow cooker@3@ (( un(raine( to atoes; fro'en !eggies an( beans@ $o!er an( cook on #ow for 4+5on high for 2 + 2 1 2 hours@ Jse toppings if (esire(@
Nutrition Facts$a#ories 261Protein 41g$arbs 22g
.iber 7g -ota# .at 2g*at .at 1g$ho#ester CC g*o(iu 2A4 g
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#ow carb
#bs@tbsp@tsp@c#o!estsp@
canspkgs@cans
n an( shake
n in batches
ours or
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chkn 107
$hicken an( *hri p 8a ba#a a!low Cooker ParticipantsE 5
"ngre(ients2 each chicken breast; skin#ess; bone#ess 102 cups ce#er ; thin# s#ice( 102 cups onion; choppe( 101 can to atoes; (ice(; no sa#t; un(raine(; 14@5 o' 51 can broth; chicken; re(uce( so(iu ; 14@5 o'@ 51 2 can to ato paste; no sa#t a((e( 2 1 2
1 recipe1 1 2 tsp@ ca un seasoning; sa#t free 7 1 2
2 tsp@ gar#ic; ince( 101 2 tsp@ sa#t 2 1 2
1 1 2 cups rice; brown; instant; uncooke( 7 1 2 1 2 #b@ shri p; cooke(; pee#e(; (e!eine( 2 1 21 e(iu pepper; green; choppe( 5
To Prepare for group:1@ $ut chicken into 3 4 inch pieces@2@ $o bine chicken; ce#er ; onions; to atoes; broth; to ato paste an( seasoning; gar#ian( sa#t@3@ %ag rice@ :eep shri p bagge( seperate# @ %ag green pepper seperate# @
Cooking Day:1@ -haw@2@ Put chicken iBture in a s#ow cooker@ $o!er an( cook an( #ow setting for 4 1 2 +5 1 2 hours or on high for 2 1 2 + 2 3 4 hours@3@ *tir in unchooke( brown rice an( green pepper@ $o!er an( cook for about 30 ore unti# ost of the #i?ui( is absorbe( an( rice is ten(er@4@ %efore ser!ing; stir in shri p@
*a#t free ca un seasoningE 1 4 tsp@ white pepper; 1 4 tsp@ gar#ic pow(er; 1 4 tsp@ onion p1 4 tsp@ paprika; 1 4 tsp@ b#ack pepper; an( 1 C+1 4 tsp@ ca enne pepper@
Nutrition Facts$a#ories 211Protein 23 g$arbs 26g
-ota# .at 2g*at .at 0g.iber 4g$ho#estero# CC g
ho e a(e ca un seasoning Hbe#owI !"
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*o(iu 415 g
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#ow carb
eachcupscupscanscanscans
tsp@tsp@tsp@cups#bs@peppers
;
inutes
ow(er;
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#ow carb
16 breasts2 tsp@
not pro!i(e(4 rootsC cups4 onionsC c#o!es4 cans
not pro!i(e(
!e an(
(er@ ((
12+15
process
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egg 100
PartE 4Ingredients
2 tbsp@ oi#; o#i!e1 tbsp@ butter; unsa#te(
1 1 2 #b@ potatoes; s a## re(; thin s#ice( 61 cup onion; (ice( 41 #arge pepper; orange be##; cut in strips 41 tsp@ gar#ic; ince( 4
10 #arge eggs 401 2 tsp@ sa#t 21 4 tsp@ pepper; b#ack 1
2 tbsp@ pars#e ; fresh; choppe( CiBe( greens
To Prepare for group:1@ *#ice onions an( pepper@ %ag with gar#ic@
3@ >hisk eggs with 1 2 tsp sa#t an( 1 4 tsp@ pepper@ *tir in pars#e @ %ag@
Cooking Day:1@ -haw@ Preheat o!en to 400 (egrees@2@ "n #arge; o!enproof nonstick ski##et on e(iu ; heat oi# an( butter@
3@ (( potatoes to ski##et; sprea(ing the out an( =ipping the to coat e!en# with oi#cook 6 inutes or unti# #ight# go#(en are bare# soft; turning occasiona## @ (( !eggies1 2 tsp@ sa#t an( 1 4 tsp@ pepper@ $arefu## stir into potatoes@ $o!er ski##etE cook 3 inor unti# oinoins are trans#ucent@4@ Pour egg iBture o!er potatoes@ ##ow eggs to set in ski##et 1 inute; then gent# c!egetab#es an( eggs using spatu#a@ $ook about 4 inutes or unti# eggs ha!e begun toaroun( e(ges@5@ P#ace ski##et in o!en an( bake for 6 inutes or unti# eggs are ust set; s#ight# pu
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$ho#estr 473 g*o(iu 67A g
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#ow carb
not pro!i(e(not pro!i(e(#bs@cupspepperstsps@eggstsps@tsps@tbsps@
iBture@withtes
bine o#i(if
an(
p#ate@
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sh 100
*a# on with %rown *ugar an( )ustar
Ingredients participant 53 tbsp@ sugar; brown 151 tbsp@ hone 52 tbsp@ butter 101 4 cup ustar(; (i on 1 1 4
2 tbsp@ so sauce 102 tbsp@ oi#; o#i!e 101 tbsp@ ginger; fresh; ne# grate( 5C H6 o'@I *a# on ##ets 40
oi#; !egetab#e not pro!i(e*a#t an( pepper not pro!i(e
To prepare for group1@ "n sauce pan; e#t brown sugar; hone an( butter o!er e(iu high heat@ e2@ >hisk in ustar(; so sauce; o#i!e oi# an( ginger@ Let coo#@ %ag3@ %ag sa# on@
Cooking day1@ -haw2@ Preheat gri## to e(iu heat@ %rush sa# on with oi# an( season with sa#t an( pethe sa# on skin si(e (own on gri##@ $oat the =esh of the sa# on #ets with the bro
iBture@ &ri## for 6+C inutes turning once after 5 +6 inutes@
Nutrition Facts413 ca#ories
2C gra s tota# fat6@5 gra s sat fat35 gra s protein4 gra s tota# carbs3 gra s sugar0 gra s ber
A7 i##igra s cho#estero#501 i##igra s so(iu
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#ow carb
a'e
tbsp@tbsp@tbsp@cuptbsp@tbsp@tbsp@
##ets((
o!e fro heat@
per@ P#acen sugar
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sh 101
*eare( *a# on with *weet PotatoesParticipant 4
1 C tsp@ pepper; ca enne 1 24 sa# on ##ets; skin#ess 161 #b@ potato; sweet; pee#e( an( cut into 1 2+inch cube 41 cup wine; (r white 42 tsp@ capers; rinse( C1 bag spinach; bab ; 6 o'@ 41 #e on 41 4 bunch pars#e# ; fresh =at+#eaf 1
To Prepare for group1@ *prink#e ca enne pepper on sa# on@ %ag@
3@ %ag wine an( capers@ Labe# spinach@
Cooking Day1@ Pee# an( chop potaoes@ "n #arge icrowa!e+safe bow#; co bine potatoes; 1 4 cup wa1 4 tsp@ sa#t an( 1 4 tsp@ pepper@ $o!er with !ente( p#astic wrap; icrowa!e on high foor unti# ten(er; stirring ha#fwa through@ (( spinach; co!er an( icrowa!e 2 inutes #2@ *prink#e sa# on with ca enne an( 1 C tsp@ of sa#t@ "n #arge non stick on e(iu hea
10 inutes or unti# knife pierces senter easi# ; turning o!er ha#fwa through@ -ransfer t3@ .ro #e on; ne# grate 1 2 tsp of pee# onto sh@ "nto cup; s?uee'e 1 tbsp@ of #e o4@ .ine# chop parse# @5@ -o ski##et a(( wine an( capers@ %oi# of high heat for 2 inutes or unti# #i?ui( is re(uc*craping browne( bits fro pan@ e o!e fro heat an( stir in #e on uice an( pars#e @6@ Di!i( potato iBture onto p#ates; top with sh; top with sauce@
2@ %ag who#e potatoes@ Do not free e.
4@ %ag #e on an( pars#e seperate# @ Do not free e.
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#ow carb
tsp##ets
#bs@cupstsp@bags#e onsbunches
terA inutes
onger@ ; cook sa# on
o p#ate@uice@
( b ha#f@
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#ow carb
.eta
arsonionsc#o!estbsp@tsp@tsp@tbsp@#bs@not pro!i(e(o'@
; if
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sh 103
-arragon $itrus+ $ruste( *a# onfrom "ood Houskee#ing partE 10Ingredients
1 #e on 103 oranges; na!e# 301 tbsp@ ustar(; (i on 101 tbsp@ oi#; o#i!e 101 2 tsp@ sugar; white 5
1 cucu ber; eng#ish; cut in ha#f; thin# s#ice( 10C o'@ cabbage; re(; thin# s#ice( C01 2 cup brea(cru bs; panko 5
2 onion; green; ne# choppe( 201 tbsp@ tarragon #ea!es;fresh; ne# choppe( 104 ##ets sa# on ##ets H4 o'@I 404 tsp@ ogurt; p#ain greek; f@f@ 40
sa#t an( pepper
To prepare for group:1@ &rate 1 tsp@ of pee# an( s?uee'e 3 tab#espoons of uice fro e!er #e on in p2@ &rate 1 1 2 tsp@ of pee# fro e!er 3 oranges in participants@ %ag pee#e(refrigerated.3@ $o bine ustar(; oi#; sugar; #e on uice; an( 1 4tsp@ HB participantsI sa#t@ %a4@ $o bine #e on pee#; orange pee#; green onions; tarragon; an( 1 4 tsp@ sa#t anpepper@ %ag@
5@ %ag panko seperate# @5@ %ag sa# on; an( ogurt separate@6@ %ag cucu ber an( cabbage for refrigerator@
Cooking Day:1@ -haw@ Preheat o!en to 400 (egrees@ Line a e## ro## pan with foi#@ $o bine p#e on orange pee# bag@2@ $ut cucu ber in ha#f an( thin# s#ice@ (( to s#ice( cabbage an( toss with u*et asi(e@3@ $ut o< pee# an( white pith fro oranges an( (iscar(@ $ut oranges into 1 2 th
an( arrange; s#ight# o!er#apping in center of prepare( pan@4@ range sh on top of oranges; skin si(e (own@ *prea( 1 tsp@ of ogurt on eacwith panko iBture; pressing gent# to a(here@ %ake 10+13 inutes or unti# opa?out@ -ransfer sh with orange s#ices to 4 p#ates@ &arnish with tarragon@ *er!e wicabbage iBture@Nutrition Facts
$a#orie 330 *o(iu 470 g@Protein 2A g ber 5 g$arbs 26g cho#est 72 g
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-ota# .a 13g*at .at 2g
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#ow carb
#e onsorangestbsp@tbsp@tsp@cucu berso'@cupsonionstbsp@
##etstsp@
rticipants@oranges to be
@(
nko with
star( iBture@
ick s#ices
##et@ -opue though+
h
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sh 104
ParticipantsE 4Ingredients
2 tsp@1 e(iu onion; sweet; thin# s#ice( 41 s a## cabbage; re(; thin# s#ice( 41 2 cup wine; (r re( 2
2 -bsp@@ !inegar; ba#sa ic C1 2 pint b#ackberries 2
4 #ets sa# on #ets 16pars#e #e on we(ges
To prepare for group:1@ %ag s#ice( onions@2@ >ash; core an( s#ice cabbage@ Dr as best ou can@ %ag@3@ %ag wine an( !inegar together@ %ag b#ackberries@4@ %ag sa# on separate@
Cooking Day:1@ -haw2@ "n a ski##et on e(iu +high; heat oi#@ (( onion an( cook 3 inutes or unti# u2@ (( cabbage; 1 4 tsp sa#t an( pepper@ $ook unti# cabbage starts to wi#t; stirrin3@ (( wine !inegar@ /eat to boi#ing; then si er o!er e(iu heat for 25 inutor unti# ten(er; stirring occasiona## @ e o!e fro heat an( stir in b#ackberries an
4@ )eanwhi#e; #ine a e## +ro## pan with foi# an( p#ace sa# on on it@ %roi# 7 inutesopa?ue throughout@5@ Di!i(e cabbage a ong ser!ing p#ates an( top with sa# on@ &arnish with pars#we(ges if (esire(@i
Nutrition Facts
$a#ories 335Protein 35 g$arbs 20g
-ota# .at 13g*at .at 2g.iber 6g$ho#estero# A0 g*o(iu 625 g
*a# on o!er *weet *our $abbag
oi#; o#i!e not pro#ided
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#ow carb
onionscabbagescupstbsp@pints
#ets
t ten(er@often@
es ( 1 2 tsp sa#t@
or unti# ust
an( #e on
e from Eating Light
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sh 105
%acon+>rappe( *ca##ops with Le on+/erbfrom Eating Light partE 1
Ingredients6 tbsp@ oi#; o#i!e 6
3 tbsp@ basi# #ea!es; fresh; choppe( 31 tsp@ gar#ic; ince( 11 tsp@ #e on 'est 12 tbsp@ #e on uice; fresh 21 tsp@ rose ar ; fresh 1C thin bacon C
16 #arge sea sca##ops; fresh 1616 toothpicks not pro!i(e
non stick cooking spra
To prepare for group:1@ "n b#en(er; co bine oi#; basi#; gar#ic; 'est; #e on uice; an( rose ar @Pu#se unti# s ooth@ %ag ha#f of (ressing with sca##ops@ %ag re aining (ressing@2@ $ut bacon in ha#f an( bag@
!n Cooking Day:1@ -haw@2@ *oak toothpicks in co#( water for 5 inutes@3@ >rap 1 strip of bacon aroun( each sca##op securing with toothpick@4@ $oat non stick gri((#e or ski##et with cooking spra an( heat o!er e(iu +high heat@
sca##ops on si(es; so bacon touches pan; about 4+6 inutes; or unti# bacon is #ight# chasca##ops are cooke( through; turning@5@ P#ace sca##ops un(er broi#er a few inutes to crisp up bacon if nee(e(@6@ P#ace sca##ops on p#atter an( (ri''#e with re aining (ressing@
Nutrition Facts$a#ories 326Protein 22g$arbs 5g
-ota# .at 25g*at .at 4g.iber 0g$ho#estero# 53 g*o(iu 416
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#ow carb
ressing
tbsp@
tbsp@tsp@tsp@tbsp@tsp@stripssca##ops(
$ook
re( an(
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sh 107
*a# on with :a#e *auteDiabeticLivingOnline.com Participants 4Ingredients
4 sa# on #ets; 5 o'@ 161 tsp@@ th e; (rie( 41 2 tsp@ gar#ic; pow(er 21 4 tsp@ sa#t 11 4 tsp@ pepper; ca enne 1
1 tsp@@ oi#; o#i!e not pro!i(e1 sha##ot; ne# choppe( 41 c#o!e gar#ic 4
12 o'@@ ka#e; torn; (iscar( ste s 4C1 tsp@ #e on pee# 41 C tsp@ sa#t not pro!i(e
#e on we(ges
To Prepare for $roup:1@ )iB th e; gar#ic pow(er; sa#t an( ca enne pepper@ %ag2@ $hop sha##ot an( gar#ic an( bag together@ %ag #e on pee#@3@ %ag ka#e@ D9 M9- . @ %ag sh@
Cooking Day:
1@ -haw@2@ inse sh an( pat (r @ *prink#e tops of sh e!en# with seasoning iBture@3@ &ri## sh unco!ere( on a grease( rack for C + 12 inutes o!er e(iu heat; turningonce ha#fwa or unti# sh begins to =ake@ $o!er an( keep war @4@ "n (utch o!en; cook sha##ot an( gar#ic in hot oi# o!er e(iu heat for 2+ 4 inutes orunti# ten(er@ (( ka#e an( #e on pee#@ $o!er an( cook for 2 inutes@ Jnco!er an( cookfor 6 + C ore inutes or unti# ka#e is beginning to wi#t; turn with #ong+han(#e( tongs to coo5@ *prink#e with 1 C tsp@ sa#t@ *er!e with sa# on an( #e on we(ges@
Nutrition Facts$a#ories 357Protein 32g$arbs 11g.iber 2g
-ota# .at 21g*at .at 5g$ho#est 7C g*o(iu 340 g
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#ow carb
#etstsp@tsp@tsp@tsp@(sha##otsc#o!eso'@tsp@(
k@
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steak 101
.#ank *teak$omensDa participants 1
Ingredients1 s a## H1 1 2 poun(I $au#i=ower; core( an( s#ice( 12 tbsp@ oi#; o#i!e 2
1 1 2 #bs@ %eef .#ank *teak 1 1 2cup pars#e ; fresh; choppe( 0
2 tbsp@ !inegar; re( wine 21 tbsp@ $apers; choppe( 11 *ha##ot or 1 4 s a## onion; re(; ne# choppe( 1
To prepare for group1@ $ore an( s#ice cau#i=ower@ %ag@2@ $o bine pars#e ; !inegar; capers; sha##ot an( 2 tbsp@ of oi#@ %ag3@ %ag eat
Cooking Day -haw@1@ *tea cau#i=ower for 10+12 inutes or unti# ten(er@ Drain@2@ )eanwhi#e; in #arge ski##et on e(iu ; heat 1 tbsp@ oi#@ *eason =ank steak with 1 2an( 1 2 tsp@ Pepper@ (( to ski##et an( cook 5+6 inutes per si(e@ Let rest at #east 5before s#icing@3@ "n foo( processor; co bine cau#i=ower; 1 tbsp@ oi#; 1 4 tsp@ of sa#t an( 1 4 tsp@ peppProcess unti# s ooth@
4@ *er!e sauce with steak an( cau#i=ower@
Nutrition Facts362 ca#ories
37 g protein5 g carbs
21 g tota# fat6 g sat fat2 g ber
A7 g cho#estero#
522 g so(iu
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#ow carb
cau#i=owertbsp@#bs@cupstbsp@tbsp@sha##ots
tsp@ *a#tinutes
er@
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turke 101
partE 6Ingredients
1 #b@ groun( turke 62 tsp@ gar#ic; ince( 121 #arge egg; beaten 6 1 2 cup brea( cru bs; seasone( 3 1 4 cup cheese; pare san ; grate( 1@51 tbsp@ oi#; o#i!e not pro!i(e1 e(@ onion; ha#!e( an( thin# s#ice( 62 cans broth; chicken; re(+so(iu H14@5 o'@I 122 cans to atoes; (ice( H14@5 o'@I 12
20 o'@ spinach; fresh 120
To Prepare for group:1@ $o bine turke ; gar#ic; egg; brea(cru bs; par esan; sa#t an( 1 4 tsp@ pepper@ Jsifor each; ro## iBture into eatba##s@ %ag2@ *#ice onion an( bag@3@ Labe# cans of chicken broth;to atoes; an( bag of spinach@
Cooking Day:1@ -haw
2@ "n a #arge pot; heat oi# o!er e(iu heat@ $ook onion; stirring occasiona## ; unti# sobroth an( to atoes with uiceF bring to a si er@ (( eatba##sF cook; without stirring
eatba##s =oat to the surface; about 5 inutes@3@ (( as uch spinach to the pot as wi## t@ $ook; gra(ua## a((ing re aing spinachwi#te( an( eatba##s are cooke( through; about 5 ore inutes@ *eason withsa#t an( pepper@ *er!e soup sprink#e( with ore par esan@
Nutrition Facts
$a#ories 1A7@3Protein 22@2 g$arbs 17@5 g
-ota# .at 5@0 g*at 1@4 g.iber 3@7 g$ho#este 64@4 g*o(iu 532@3 g
"ta#ian >e((ing *oup fro .oo(@co
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#ow carb
#b@tsp@eggscupscups(onionscanscanso'@
g 1 tbsp@
tene(@ ((unti#
; unti#
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pork 100
$ranberr +)ustar( Pork LoinParticipants 7
Ingredients2 #bs@ bone#ess who#e pork #oin roast 141 can H14 o'@I who#e berr +cranberr sauce 7 1 2 cup ustar(; Di on 3@53 tbsp@ sugar; brown 73 tbsp@ #e on uice 211 tbsp@ cornstarch 71 cup co#( water 7
To prepare for group1@ $o bine cranberr sauce; ustar(; bronw sugar an( #e on uice in #arge 'ip#ock@
2@ %ag corn starch@
Cooking Day1@ -haw@2@ P#ace roast in s#ow cooker@ $ook on #ow for 4+5 hours or unti# eat is ten(er@ eroast an( keep war @3@ *train cooking uices into 2 cup easuring cupF a(( enough water to easure 2 c
a s a## saucepan; stir in cornstarch an( co#( water unti# s oothF stir in cooking uicecornstarch an( co#( water unti# s oothF stir in cooking uices@ %ring to a boi#F cook afor 2 inutes or unti# thickene(@ *er!e with pork@
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#ow carb
#bs@canscupstbsp@tbsp@tbsp@cups
(( pork@
!e
ups@ "n
@ %ring( stir
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pork 101
partE 6
Ingredients4 e(iu potatoes 244 e(iu carrots; s#ice( 244 H4 o'@ I bone#ess pork #oin chops 242 tbsp@ onion soup iB 121 tsp@ cornstarch 62 can soup; crea of chicken 12
To prepare for group:1@ *#ice carrots an( bag@ /an( out who#e potato@2@ $o bine soup iB; cornstarch; an( soup@ %ag@3@ %ag pork chops seperate# @
Cooking Day:1@ -haw2@ Preheat o!en to 350 (egrees@3@ Pee# an( cut potaotes into 1 4 inch s#ices@ P#ace potatoes an( carrots in a 1 ?t@@ %acoate( with cooking spra @3@ %rown pork chops in a #arge ski##et on both si(es@ P#ace o!er !egetab#es@4@ Pour soup iBture o!er chops@ $o!er an( bake for 1 hour or unti# eat an( !eggis
Nutrition Facts$a#ories 360Protein 27g$arbs 34g.iber 6g
-ota# .at 11g*at .at 3g$ho#estero# 57 g*o(iu C07 g
$rea Pork $hop Dinner fro tasteofho e@co
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#ow carb
potatoescarrotschopstbsp@tsp@cans
ing (ish
are ten(er@
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#ow carb
#bs@tsp@tbsp@tsp@carrotsc#o!esbunches
p sa#t
; or unti#
4+ 5 inutes1 C tsp@
@ $ut pork
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pork 103
ParticipantsE 4Ingredients
2 tsp@ oi#; o#i!e not pro!i(e4 HC o'@I pork chops; center cut 162 pears; an ou; pee#e(; core(; an( cut C1 12 o'@ bott#e beer; #ager 43 4 tsp@ sage 3
To prepare for group:1@ Pee#; core; an( cut pears@ %ag2@ %ag seperat# beer an( sage@3@ %ag chops@
Cooking Day:1@ -haw@2@ "n #arge ski##et on e(iu +high heat; heat oi#@ *eason chops with sa#t an( pepper
(( to ski##et an( sear about 4 inutes per si(e or unti# #ight# browne(@ -ransfer to3@ Drain a## but 1 tbsp@ of fat fro pan@4@ (( pears to ski##et an( cook about 6 inutes or unti# go#(en@ -ransfer to p#ate wi5@ (( beer an( sage to pan@ >ith woo(en spoon; scrape up cara e#i'e( bits fro b
eturn pork an( pears to pan an( bring to a si er@ Partia## co!er ski##et with #i(; reto #ow an( braise about 5+7 inutes or unti# pork is cooke( through@ e o!e pork an
fro pan@ *ki awa an fat fro #i?ui(; increase heat to e(iu an( cook about 1or unti# sauce is re(uce( b ha#f@ *er!e with pork an( pears@
Nutrition Facts$a#ories 34CProtein 25g$arbs 15g
-ota# .at 20g*at .at 4g.iber 66g
$ho#estero# 66 g*o(iu 4C3 g
%eer+%raise( Pork $hops fro $ountr Li!ing
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#ow carb
(chopspearsbott#estsp@
if (esire(@ p#ate@
h pork@otto @(uce heat( pears
inutes
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pork 104
)akeo!er -e pting -orte##ini /aTasteofhome.com partE 4
Ingredients1 package torte##ini; cheese; refrigerate( 4 pkgs@1 cup brocco#i; fresh; choppe( 4 cups 1 4 cup butter; rf; cube( 1 cups 1 4 cup =our 1 cups 3 4 cup i#k; ski 3 cups 1 4 cup ha#f an( ha#f 1 cups
1 1 2 cup ha ; cube( 6 cups 1 2 pkg@ crea cheese; rf; cube( 2 pkgs@ 1 2 cup cheese; par esan; grate( 2 cups1 tsp@ basi# 4 tsp@ 1 2 tsp@ gar#ic; pow(er 2 tsp@
1 4 tsp@ pepper; b#ack 1 tsp@1 can to ato;(ice( 4 cans
To prepare for group:1@ "n ski##et o!er e(iu heat; e#t butter@ *tir in =our unti# s oothF gra(ua## a(( i#%ring to a boi#F cook an( stir for 1 inute or unti# thickene(@2@ (( ha ; cheeses; basi#; gar#ic pow(er an( pepper@ *tir unti# crea cheese is e#tefro heat an( a(( to ato@ Let coo#@ %ag3@ %ag torte##ini an( brocco#i separate@
$ooking Da E1@ -haw2@ $ook torte##ini accor(ing to package (irections; a((ing choppe( brocco#i (uring the #5 inutes of cooking@3@ >ar sauce in #arge saucepan@ Drain torte##ini iBture an( a(( to sauce@
Nutrition Facts$a#ories 334Protein 1Ag
$arbs 2Ag.iber 2g -ota# .at 16g*at .at Ag$ho#estero 66 g*o(iu C65 g
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an( crea @
@ e o!e
st
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pork 105
a'e( Pork $hops with *pinach+Po *a#a(DiabeticLivingOnline.com participants 4
Ingredients4 pork chops; thick cut 162 cups uice; po egranate or cranberr C1 2 cup onion; re(; ne# chopppe( 21 2 cup uice; orange 2
1 tbsp@ ustar(; (i on 42 tsp@ ginger; fresh; grate( C2 tsp@ gar#ic; ince( C1 2 tsp@ nut eg 21 2 tsp@ pepper; b#ack 2
4 cups spinach; bab ; fresh 161 s a## cucu ber; thin# s#ice( 4
1 4 cup onion; re(; s#i!ere( 13 tbsp@ !inaigrette; raspberr ; rf 121 3 cup po egranate see(s 1 1 3
To Prepare for $roup:1@ $o bine uices; onion; ustar(; ginger; gar#ic; nut eg an( pepper@2@ %ag one cup of arina(e in a ?uart bag@ P#ace re ain(er of arina(e in a ga##onbag an( a(( chops@
Cooking Day:
1@ -haw@2@ Drain chops; (iscar( arina(e@ &ri## o!er e(iu heat for 4+5 inutes per si(e@
e o!e fro heat an( co!er@3@ P#ace reser!e( 1 cup arina(e in saucepan@ %ring to a boi# an( si er 15+1C inutesor unti# re(uce( to 1 4 cup@4@ %rush pork chops with g#a'e an( ser!e with sa#a(@
%pinac&'Pom %alad1@ "n a #arge bow# co bine spinach; cucu ber an( onion@ -oss with !iniagrette an( top
with po egranate see(s@
Nutrition Facts
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$a#ories 360 tota# fat C gProtein 40g sat fat 2 g$arbs 30g cho#es 117 g.iber 2g so(iu 343 g
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chopscupscupscupstbsp@tsp@tsp@tsp@tsp@cups
cupstbsp@cups
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pork 107
9nion+ pp#e Pork $hopsTasteofhome.com
participantsE 4Ingredients
4 pork chops; #oin; bone#ess 161 2 tsp@ gar#ic; sa#t 21 2 tsp@ #e on pepper seasoning 2
4 tsp@ oi#; o#i!e not pro!i(e1 e(@ app#e; pee#e(; thin# s#ice( 41 s a## onion; thin# s#ice( 42 3 cup broth; chicken; r@s 2 2 3
4 tbsp@ ap#e s rup 16
To prepare for group:
1@ $o bine gar#ic sa#t an( #e on pepper seasoning@ %ag@2@ %ag s#ice( onion@ /an( out app#e; D9 M9- $J- or . @3@ $o bine broth an( ap#e s rup@ %ag@
Cooking Day:1@ -haw@ Preheat o!en to 350 (egrees@2@ *prink#e chops with gar#ic #e on pepper seasoning@ "n a #arge o!enproof ski##et;chops in oi#@ e o!e an( keep war @3@ Pee# an( s#ice app#e@ "n sa e ski##et; suate app#e an( onion in (rippings unti# te
4@ *tir in broth s rup an( bring to a boi#@ e(uce heatF si er unco!ere(; for 5 +or unti# #i?ui( is a# ost e!aporate(@
5@ eturn chops to pan@ $o!er an( bake for 15 + 20 in or unti# a ther o eter rea145 (egrees@
Nutrition Facts
$a#ories 2A1Protein 23g
$arbs 25g.iber 2g -ota# .at 11g*at .at 3g$ho#este 55 g*o(iu 414 g
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chopstsp@tsp@(app#esonionscupstbsp@
brown
(er@
inutes
(s
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steak 100
participants 3
Ingredients1 cup 1 tbsp@ =our; a## purpose; (i!i(e( 3 cups1 tsp@ pepper; (i!i(e( 3 tsp@
1 1 2 poun(s steak; beef top roun(; cut into thin s#ices 4@5 #bs@2 -bsp@ oi#; cano#a not pro!i(e1 cup ushroo s; fresh; c#ice( 3 cup1 s a## onion; choppe( 3 s a##1 tsp@@ gar#ic; ince( 31 can broth; beef; re(uce( so(iu 3 can1 tsp@ sa#t not pro!i(e1 cup sour crea ; rf 3 cup
1 pkg noo(#es; o#k free 3 pkgs
To prepare for group1@ $o bine 1 2 cup =our an( 1 4 tsp@ pepper in a ?uart bag@2@ %ag re aining =our@3@ $o bine ushroo s; onions; an( gar#ic in bag@4@ %ag sour crea @5@ %ag noo(#es@6@ $o bine beef; a## bags an( beef broth in #arge bag@
Cooking Day1@ -haw2@ (( beef; a few pieces at a ti e to =our pepper iBture an( shake to coat@3@ "n a #arge non+stick ski##et o!er e(+high heat; cook beef in oi# in batches unti# no #onge
e o!e an( keep war @4@ "n sa e ski##et; saute ushroo s; onion; an( gar#ic in (rippings unti# ten(er@5@ >hisk re aining =our an( broth unti# s oothF stir into ski##et@ %ring to a boi#F cook an(for 2 inutes@
6@ (( beef; sa#t an( re aining pepper@ (( sour crea F heat through H(o not boi#I@ *er!cooke( noo(#es@
)akeo!er %eef *trogano< -asteofho e@co
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#ow carb
=our; (i!i(e(peppersteak(
ushroo soniongar#icbeef broth(sour crea
noo(#es
r pink@
stir
e with
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!eggie 100
%utternut *?uash :a#e -orteEating Light participantsE 4Ingredients
1 tbsp@ oi#; o#i!e p#us ore for pan not pro!i(e1 s a## s?uash; butternut 41 e(iu onion; re( 41 s a## bunch ka#e #ea!es cut into 1 in pieces 4
sa#t an( pepper1 e(iu potato; ukon go#( 46 o'@ cheese; pro!o#one; s#ices 241 to ato; p#u 41 4 cup cheese; par esan; grate( 1
D! N!T F"(()(. (AT %!!N.
To prepare for group:1@ %ag cheeses seperate# @2@ P#ace re aining !egetab#es in a refrigerator bag@
Cooking Day:1@ *#ice s?uash; onion; potato; an( to atoe into thin s#ices@2@ Preheat o!en to 425 (egrees@ 9i# a A inch springfor pan@3@ rrange ha#f of the s?uash in botto of pan@ -op with ha#f of onion; separting rin
with ha#f of ka#e@ Dri''#e with ha#f of oi# an( season with 1 4 tsp sa#t@ -op with potatan( ha#f of pro!o#one s#ices@4@ -op with re ain ka#e; (ri''#e with re aining oi# an( season with 1 4 tsp@ sa#t an(pepper@ -op with re aining onion; to atoes; an( pro!o#one@ rrange re aining s?top an( sprink#e with par esan@5@ $o!er with foi#; p#ace on baking sheet; an( bake 20 inutes@ e o!e foi# an( b
inutes or unti# !eggies are ten(er an( top begins to brown@
Nutrition Facts
$a#ories 340Protein 1Cg$arbs 2Cg
-ota# .at 1Ag*at .at Ag.iber 5g$ho#estero# 36 g*o(iu 754 g
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(s?uashonionsbunches
potatoeso'@to atoescup
gs@ -op
o s#ices
1 4 tsp@ ash on
ake C + 10
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!eggie 101
)akeo!er /ashbrown *oupTasteofhome.com participants 4
Ingredients2 onion; green; choppe( C2 tsp@ oi#; cano#a C1 pkg@ fro'en 9,%rien potatoes; 2C o'@ 42 cups i#k; 2K C1 can soup; crea of chkn; . 46 strips bacon; turke ; cooke( (ice( 241 2 cups cheese; che((ar; shre((e( 2
To prepare for group:1@ "n ski##et; saute onions in oi# unti# ten(er@ e o!e fro heat@
2@ $o bine onions with i#k an( soup@ (( fro'en potatoes@ %ag@3@ %ag bacon strips an( cheese seperate# @
Cooking Day:1@ -haw@2@ P#ace in s#ow cooker an( cook on #ow 6+7 hours or unti# heate( through@3@ $ook bacon an( (ice@4@ -op each ser!ing with 2 tbsp@ bacon an( 1 tbsp@ cheese@
Nutrition Facts$a#ories 206Protein Cg$arbs 24 g.iber 2g
-ota# .at Ag*at .at 4g$ho#este 26 g
*o(iu 520 g
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#ow carb
onionstsp@pkgs@cupscanstripscups