Chicken and Broccoli Quiche with Parmesan Topping

The idea for this came from a combination of other recipes and I tried it and loved it!  It came out really good.  I may make a video for it eventually but didn't have the time.  The topping idea came from Linda's Low Carb Menus and Recipes.  I love her site, and I've used this topping for several recipes.  It just makes a great low carb topping for a lot of things.  It really adds a lot.  I hope you'll try it and if you do and enjoy it leave me a note and let me know!

Chicken and Broccoli Quiche With Parmesan topping


Serving Size  : 6    

  2          cups  cooked chicken -- diced
  1          pound  frozen broccoli
  1          pound  frozen cauliflower
  2          tablespoons  onion flakes
  1          tablespoon  minced garlic
  4          large  eggs
  1          cup  shredded cheddar cheese -- (or smokey cheddar is really good)
  4          dashes  tabasco sauce
              salt and pepper -- to taste
  1         tablespoon  lemon juice
           
                        Topping
 1/2           cup  Light Mayonnaise, Great Value
 1/2           cup  sour cream
 1           teaspoon  garlic powder
 1/2      teaspoon  paprika
 1/2           cup  shredded cheddar cheese -- (or whatever you have)
 3/4           cup  parmesan cheese

Preheat oven to 350 degrees F.

In a 9 or 10 inch pie plate or baking dish, spray with non-stick spray. 

Microwave frozen broccoli for 5 minutes.  Remove. Chop if you like it smaller pieces.  Place into medium mixing bowl.  Microwave cauliflower 5 minutes.  Process in food processor using the shredding blade so that it makes "rice". 

Pour into mixing bowl with the broccoli.  Add chicken, onion flakes, garlic, eggs, shredded cheese, tabasco sauce, salt and pepper, and lemon juice and mix all well.

Turn into prepared dish.

Mix all topping ingredients together and dollup on top of casserole and then spread over it evenly with a knife.

Bake for 1 hr. and let rest for 15 minutes before cutting.

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Per Serving: 420 Calories; 27g Fat (56.1% calories from fat); 34g Protein; 13g Carbohydrate; 4g Dietary Fiber; 210mg Cholesterol; 563mg Sodium.  Exchanges: 0 Grain(Starch); 4 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 0 Non-Fat Milk; 2 1/2 Fat.

Low Carb Enchilada Chicken Paillard

This was from Bowulf (Kent) on YouTube.  It was a recipe from "Splendid Low-Carbing" by Jennifer Eloff.  Looks absolutely yummy and I know as soon as I've got a day off and I'm not too exhausted to cook that I want to do this one!



Great blog Jennifer has with lots of good looking recipes!  Take some time to browse through them and see what you find.

Mock Mac and Cheese and 1 minute muffin/bread/cake

I was just watching a video from DLife.  This looked worth trying! Mock Mac and Cheese .  Only I would cut up the cauliflower I think.  If any of you give it a try let me know how you like it!  I may have to try it out on the weekend.  Maybe have it with a muffin!

One of the challenges of a low carb diet for me is fitting it in to a work schedule when I don't have the time or energy to cook and want to grab things quickly to snack on or give me a lift through my day.  One thing that has helped me with that is either to plan ahead on the weekend to make up some snack foods, like almond thins, or seasoned nuts, and also to get some cheese sticks to add to that to take with.  But recently I've been making the 1 minute muffins which I don't know who to give credit to, I've seen this recipe all over the internet in its many forms.  It's so versatile and you can do so much with it! It can be bread, or a sweet muffin, a hamburger bun, or last night it was "corn bread" to go with my mexican stew (which recipe I will do a video on, Lord willing, as soon as I get the time.)  So here is the basic recipe.  I've seen it as a "3 minute" bread or a "one minute" bread... I guess it depends on your microwave.  For me 1 1/2 min. works best.  You'll have to experiment:

1 TBS. coconut oil or butter melted
2 TBS. Almond Flour     
2 TBS. Flax Meal 
1/4 tsp baking powder 
1/4 tsp. Splenda (or for mine I add 1 TBS DaVinci or Torani Sugar Free Vanilla syrup)
a pinch of salt
1 egg

Put butter, or coconut oil, or whatever you are using in a soup bowl, and melt in microwave for about 20 to 30 seconds.  Add all other ingredients and mix well.  Put the bowl right into the microwave and cook on hi for 1 1/2 to 3 min. depending on your microwave.  Mine works best at 1 1/2 min.  3 min. makes it pretty dry for me.  Has only 2 effective carbs for the whole thing.

If you want a great tasting muffin to this you can add about a tsp. of cinnamon and this morning I added a cream cheese filling for a cheese danish.  I cooked it on parchment paper in two portions. 

So this was my snack today between classes.  Otherwise I go about 6 hrs. sometimes before my lunch which means I barely make it through my second class without feeling like I just don't have the strength to go on.  This was great! Very satisfying!  Here's the cream cheese filling I used.  I just keep it in the frig and scoop out how much I want when I make a muffin.  I put it in the center and then microwave it.  Tastes best chilled.  Important not to overcook it, so watch it.  Better to undercook and then gradually cook more until you get it to the right doneness.  Try 1 min. and go from there. 
                     
                     
* Exported from MasterCook *

                  Cream Cheese Filling For Cheese Danish
Serving Size  : 6     Categories    : desserts

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  4             ounces  cream cheese -- softened
  1             egg yolk
  1/4          cup  Splenda
  1           teaspoon  vanilla

Microwave cream cheese until soft. Remove and add the egg yolk, sweetener, extract, and flavoring. Fill pastries and bake.

Description:
  "Can be used in muffins, or cakes or any recipe with a filling"
Source:
  "lowcarbeating.com"
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Per Serving (excluding unknown items): 79 Calories; 7g Fat (82.1% calories from fat); 2g Protein; 2g Carbohydrate; 0g Dietary Fiber; 56mg Cholesterol; 57mg Sodium.  Exchanges: 1/2 Lean Meat; 1 1/2 Fat.

Serving Ideas : Add to muffins, cakes, etc. as a filling.

You can add chocolate to this and make a chocolate cake.  You can be very creative and mix different low carb flours and seasonings for a savory bread without the sweetener.  Hey! Go wild!  The possibilities are endless!  I love this recipe!  It's a life saver and it only takes a couple minutes to prepare!  What can be better?  If you need something fast this is it.  Sometimes we eat out at Burger King on those days when I'm just too wiped out to cook and we can't afford anything but the dollar menu, ha!  I either have to go bunless and just eat the meat or I make a quick hamburger bun using this recipe, cut it in two and put it in a baggie in my purse and ditch the bun at B.K. and switch it with my own.  Works.  Or shape it into a hotdog bun  and cook on parchment paper if you want a hotdog. I mean the more things you think of you need bread for, the more you figure out ways to use this recipe!  It's the greatest!

Shepherd's Pie

This is one my family's favorite recipes! I first found it on the Bernstein Forum: http://www.diabetes-book.com/cgi-bin/yabb2/YaBB.pl?num=11... and have since given it some of my own tweaks. I've served it for company and been told "this is better than eating out". Had this for supper last night.  Looking forward to the leftovers!




                     
* Exported from MasterCook *

         Shepherd's Pie With Mushrooms, Smoked Cheddar and Bacon

Recipe By     :
Serving Size  : 8    
Categories    : Main dish

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1              pound  ground beef
  1              pound  italian sausage -- (ground)
     1/2         pound  fresh mushrooms -- chopped
  2        tablespoons  unsalted butter
  1         tablespoon  minced garlic
     1/2           cup  onion -- diced
     1/2      teaspoon  thyme
  1           teaspoon  italian seasoning
  8             ounces  tomato sauce-no sugar added
                        salt and pepper -- to taste
  2             pounds  frozen cauliflower -- (4 cups when pureed)
  2               cups  smoked cheddar cheese -- shredded
     1/4           cup  sour cream
  2        tablespoons  butter
  1              large  egg
     1/2           cup  bacon pieces, reduced fat
                        paprika

Brown the ground beef and sausage along with the chopped onion. Add garlic and tomato sauce, thyme, and italian seasoning

In another pan cook chopped mushrooms in the unsalted butter until all the liquid is absorbed and they are browned.

Add the mushrooms to the meat mixture and spread into a 9' x 13" pan.

Microwave the cauliflower for 10 minutes or until cooked well enough to puree.  Put in food processor and add the sour cream, butter, egg, and cheese.  Process until well mixed and pureed.  Pour in the bacon pieces and pulse until mixed.  Spread on top of the meat mixture. Sprinkle the top with paprika.

Bake in a preheated 350 degree oven for 45 minutes.

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Per Serving : 640 Calories; 52g Fat (73.1% calories from fat); 32g Protein; 11g Carbohydrate; 4g Dietary Fiber; 168mg Cholesterol; 966mg Sodium.  Exchanges: 0 Grain(Starch); 4 Lean Meat; 1 1/2 Vegetable; 0 Non-Fat Milk; 8 Fat.

My Best BBQ Sauce with Sloppy Joes

This is my favorite recipe for BBQ sauce that I had before low carbing and I low carbed it, and added a few more things to jazz it up and it turned out to be a favorite in our family.  So good with sloppy joes as in the video below, and also with shredded beef, pork, or chicken.  It's just good for whatever you use bbq sauce with! 
The cauliflower pancakes in the video are from the recipe I posted yesterday.  Still using up my mashed cauliflower!  It was great with this.



                     
* Exported from MasterCook *

                            Low Carb BBQ Sauce

Recipe By     :
Serving Size  : 4  
Categories    : Miscellaneous

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     3/4           cup  Reduced Sugar Ketchup, Heintz
  1           teaspoon  salt
  1         tablespoon  minced garlic
  2        tablespoons  Brown Sugar Twin
  2        tablespoons  apple cider vinegar
  1           teaspoon  dry mustard
     1/2      teaspoon  chili powder
  6              drops  tabasco sauce
     1/4      teaspoon  paprika
     1/2      teaspoon  garlic powder
     1/2      teaspoon  onion powder
  1           teaspoon  worcestershire sauce
  2          teaspoons  liquid smoke flavoring

Mix all ingredients together well.

Chill, or use in sloppy joes, or with any shredded meat.

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Per Serving: 26 Calories; trace Fat (7.5% calories from fat); trace Protein; 6g Carbohydrate; trace Dietary Fiber; trace Cholesterol; 1068mg Sodium.  Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates.

NOTES : *serving size is about 1/4 cup

Cheesy Turkey and Broccoli Casserole

Used up the rest of our turkey breast from yesterday and made a casserole tonight.  It turned out so good!  Hope you try it and enjoy...


                     
* Exported from MasterCook *

                   Cheesy Turkey and Broccoli Casserole

Recipe By     :Ginny
Serving Size  : 6    
Categories    :

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  3              cups  turkey breast, boneless and skinless -- chopped
  1              pound  cheesy Ragu Double Cheddar sauce -- (1 jar)
  1              pound  frozen broccoli flowerets
  1/4           cup  french fried Onions
                        Topping
  1              cup  Light Mayonnaise, Great Value
  1              cup  sour cream
  1 1/2        cups  parmesan cheese
  1/2           cup  shredded co-Jack cheese -- (or cheddar, or whatever)
  1           teaspoon  garlic powder
  1/4      teaspoon  paprika

Layer the turkey on the bottom of a cake pan.  Microwave broccoli florets for 5 minutes.  Chop to small pieces.  Layer on top of Turkey

Pour the jar of cheese sauce on top of the turkey and broccoli and stir it all together.  Add french fried onions and stir in.

Mix all the topping ingredients and spread on top of the casserole.

Bake in preheated 350 degree F. oven.  If you bake immediately bake for 45 min.  If you refrigerate and bake later, bake it for an hour.

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Per Serving : 555 Calories; 36g Fat (58.8% calories from fat); 43g Protein; 14g Carbohydrate; 2g Dietary Fiber; 136mg Cholesterol; 1176mg Sodium.  Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 1 Vegetable; 0 Non-Fat Milk; 2 Fat.

Mashed Cauliflower Pancakes, Marinated Asparagus, Left over ideas

My Easter menu changed a bit, since I couldn't find a decent roaster chicken.  I got a nice turkey breast instead, which turned out great!  So on Easter we had turkey breast, mashed cauliflower (my favorite recipe for that is below), french style green beans stir fried with bacon and ff onions, my favorite asparagus recipe (below), and heavenly eggs (I just don't like the name "deviled eggs").  For dessert we had almond cake, which could have turned out better, but it was good anyway.  Used that as a short cake and topped with strawberries in sugar free glaze and whipped cream sweetened with 1 TBS. of sugar free vanilla pudding mix, and 1 packet Truvia.

Today this is what I did with the leftover mashed cauliflower to make a great sandwich.  There are many things you can do with this.  Some ideas below in the recipe.



                     
* Exported from MasterCook *

                         Best Mashed Cauliflower
Serving Size  : 4    
Categories    : Side Dish

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1         pound  frozen cauliflower
  1         ounce  cream cheese
  1         tablespoon  butter
  1         cup  shredded Co-Jack cheese -- (or whatever kind you like best--smoked cheddar is great!)
                        salt and pepper -- to taste
                        garlic powder -- to taste
                        onion powder -- to taste
                        bacon pieces, reduced fat

steam or microwave the cauliflower for 10 min.

In a food processor, add the cauliflower and process.

Add remainging ingredients and process until smooth

Add bacon pieces and pulse until mixed in.

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Per Serving: 77 Calories; 6g Fat (60.4% calories from fat); 3g Protein; 5g Carbohydrate; 3g Dietary Fiber; 16mg Cholesterol; 77mg Sodium.  Exchanges: 0 Lean Meat; 1 Vegetable; 1 Fat.

                     
* Exported from MasterCook *

                   Leftover Mashed Cauliflower pancakes

Recipe By     :Ginny
Serving Size  : 2     Preparation Time :0:00
Categories    : Side Dish

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1/2      cup  Left over Mashed Cauliflower -- *see Note
  1         large  egg
  1         tablespoon  Carbalose flour -- *see Note

Beat all ingredients together well.

In a frying pan that has been preheated with 1 TBS. of oil, fry on both sides as you would a pancake.  Use a large flexible pancake turner to turn and turn quickly.

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Per Serving (excluding unknown items): 42 Calories; 2g Fat (49.8% calories from fat); 4g Protein; 2g Carbohydrate; 1g Dietary Fiber; 94mg Cholesterol; 41mg Sodium.  Exchanges: 1/2 Lean Meat; 0 Fat.

Serving Ideas : If you add vanilla to this it tastes like french toast.  Makes a great Monte Cristo Sandwich this way with turkey, ham, and swiss cheese, topped with syrup or sugar free strawberry glaze

NOTES : *See recipe for Mashed Cauliflower for nutrition info

*Can use Whey protein powder, or almond flour or flaxmeal or whatever your low carb flour you have on hand, or even parmesan cheese

                     
* Exported from MasterCook *

                       Lemon and Balsamic Asparagus

Recipe By     :Ginny
Serving Size  : 4     Preparation Time :0:00
Categories    : Side Dish

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1        pound  fresh asparagus
  2        tablespoons  extra virgin olive oil
  1        tablespoon  lemon juice
  1        tablespoon  balsamic vinegar
                        garlic powder -- to taste
                        salt -- to taste
                        coarsely ground pepper -- to taste

Steam the asparagus for just 3 minutes.

Immediately plunge into a bath of ice water

Place on a cookie sheet or platter and drizzle with EVOO, lemon juice, balsamic vinegar, and sprinkle with garlic powder, salt, and pepper

chill or serve immediately.

Description:
  "Asparagus is quick steamed for 3 minutes and cooled, then sprinkled with EVOO, lemon juice, and balsamic vinegar"
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Per Serving : 87 Calories; 7g Fat (65.3% calories from fat); 3g Protein; 6g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 2mg Sodium.  Exchanges: 1 Vegetable; 0 Fruit; 1 1/2 Fat.

Update and Easter menu

Wow... thought I'd be doing more recipes this week being on Spring Break but had a surprise with a sore tooth that got worse and finally today got it pulled.  Not much into eating this week!  :p  But I have some time next week also so will try to get some more videos.  Got some things in mind.

This isn't food for the stomach but it is some great eye candy! I went to Macy's flower show in Minneapolis yesterday morning.  Just love to see those flowers this time of year! I got some pics  and hope you enjoy them! It was hard getting the right angles because there was a huge crowd there!  Trying to get great pics without people in them was difficult to say the least, and sometimes even getting close enough to take in the breathtaking scenery.  But I enjoyed it thoroughly!!  And on top of that I found a 5 qt stainless steel deep dish frying pan at Macy's on sale for $20!  Grabbed that one!  It was something that had been lacking in my kitchen.  Looking forward to trying out some recipes in that.

I'm looking the internet over this morning for some recipes for Resurrection Sunday!  I am planning on roasting a couple large chickens.  Mashed cauliflower to go with that and my green bean casserole which is pretty easy... I just stir fry french cut green beans in bacon grease and add bacon pieces and slivered almonds.  Think I'll add some onion to that this time.  Nobody in my family can do ham right now.  Got one on a low sodium diet and another who just got out of the hospital with ulcerative colitis.  We won't do the ham.  I'll make stuffing for the non-low-carbers in the house, mashed potatoes for them also.  (Just haven't been able to get them to like the mashed cauliflower even though I think it's great!) Probably a cake for dessert.  I am going to try that Easter Almond Cake Meme posted on the Bernstein Forum! Or I might do my zucchini cake and make a video of it.  It's so good that even the non-low carbers like it!

Well, hopefully my missing tooth won't keep me from enjoying a good meal.  I can still chew on one side anyway!  Been doing that for awhile now!  Oh yes, forgot... I want to make Lois Lang's Luscious Almond Bread which originally came from "Breaking The Vicious Cycle" also, maybe with some herbs added, like Rosemary?  Love Rosemary bread!  I've given it my own tweaks many times and have made banana bread and lemon poppy seed bread with this basic recipe.

Also intend to make heavenly eggs of course!  Bob doesn't like them, but the rest of us do, so we'll eat them.  And if nobody else does I know I will!  :)

Hope you all have a great weekend celebrating and good eats too!

Ginny