Low Carb Dish Recipes

Lowcarb PDQ
beef 100
beef 101
beef 102
beef 103
beef 104
beef 105
beef 107
cheese 100
cheese 101
chicken 100
chicken 101
chicken 102
chicken 103
chicken 104
chicken 105
chicken 106
chicken 107
chicken 110
egg 100
fsh 100
fsh 101
fsh 103
fsh 107
fsh 104
fsh 105
fsh 102
pork 100
pork 101
pork 102
pork 103
pork 104
pork 105
pork 107
steak 100
steak 101
turke 101
!eggie 100
!eggie 101
"ta#ian $asero#e %ake
&#a'e( )eat#oaf
*#ow+$ooker $hipot#e %eef $hi#i
)akeo!er Li,# $he((ar )eat Loa!es
-angerine %eef *tir .r
/eart *a#isbur *teaks
/eart %eef 0 1egetab#e *tew
Low $arb Pi''a
%ake( $heese 2ucchini
3sian &inger $hicken
/ot $hicken *a#a(
-uscan $hicken w4-o5ato+%asi# 6e#ish
&ri##e( $hicken with &reek .#a!ors
$hicken Pro!enca#
*pinach 0 )ushroo5 *5othere( $hicken
$hicken .a7ita $hi#i
$hicken an( *hri5p 8a5a#aa
$hicken with $e#er 6oot Puree
*panish 95e#et
*a#5on w4%rown *ugar 0 )ustar( g#a'e
*eare( *a#5on w4*weet Potatoes
-arragon 0 $itrus+$ruste( *a#5on
*a#5on with :a#e *aute
*a#5on o!er *weet 0 *our $abbage
%acon+wrappe( *ca##ops w4#e5on herb (ressing
&ar#ick 6oaste( *hri5p; Peppers 0 .eta
$ranberr+)ustar( Pork Loin
$rea5 Pork $hop Dinner
6oaste( Pork w4$har(
%eer+%raise( Pork $hops
)akeo!er -e5pting -orte##ini 0 /a5
&#a'e( Pork $hops with *pinach+Po5 *a#a(
9nion+3pp#e Pork $hops
%eef *trogano<
.#ank *teak w4 cau#i=ower
"ta#ian >e((ing *oup
%utternut *?uash 0 :a#e torte
/ashbrown *oup
cheese 100
Low $arb Pi''a
Ingredients Participants 6
4 o'@ crea5 cheese; softene( 24
4 eggs 24
143 cup hea! crea5 2
144 cup cheese; par5esan; grate( 1@5
1 tsp@ chi!es 6
142 tsp@ ita#ian or pi''a seasoning 3
144 tsp@ gar#ic; pow(er 1@5
2 cups cheese; 5o''are##a; shre((e( 12
142 cup pi''a or to5ato sauce 3
1 cup cheese; 5o''are##a; shre((e( 6
pi''a toppings; of choice
To prepare for group
1@ %eat together crea5 cheese an( eggs unti# s5ooth@ 3(( crea5; par5esan; chi!es; seasoning
an( gar#ic@ %ag
2@ %ag a## 5o''are##a cheese an( pi''a sauce seperate#@
Cooking Day
1@ -haw
2@ Preheat o!en to 375 (egrees@
3@ *pa AB13 pan with cooking spra@ P#ace 2 cups 5o''are##a cheese in botto5 of pan@
4@ Pour egg 5iBture o!er cheese@ %ake for 30 5inutes
5@ 6e5o!e fro5 o!en an( sprea( sauce o!er bake( 5iBture@ 3(( toppings of our choice@ $o!er
with re5aining 5o''are##a cheese@ %ake unti# bubb# an( brown@ Let stan( for 5 5inutes@
Nutrition Facts
$a#ories 266
-ota# .at 21@3 g
*aturate( .at 11@A g
$ho#estero# 15C 5g
*ugar 1@3 g
*o(iu5 4255g
$arboh(rates 3@5 g
Dietar .iber 0@3 g
*ugars 1@3 g
Protein 15@0 g
foo(@co5
#ow carb
o'@
cup
cup
tsp@
tsp@
tsp@
cups
cups
cups
1@ %eat together crea5 cheese an( eggs unti# s5ooth@ 3(( crea5; par5esan; chi!es; seasoning
3@ *pa AB13 pan with cooking spra@ P#ace 2 cups 5o''are##a cheese in botto5 of pan@
5@ 6e5o!e fro5 o!en an( sprea( sauce o!er bake( 5iBture@ 3(( toppings of our choice@ $o!er
with re5aining 5o''are##a cheese@ %ake unti# bubb# an( brown@ Let stan( for 5 5inutes@
cheese 101
%ake( $heese 2ucchini
participants A
Ingredients
2 )e(iu5 2ucchini; thin# s#ice( 1C
1 Dgg A
1 tbsp 5ustar(; e##ow A
142 tsp pepper; white 4@5
14C tsp@ nut5eg 1@125
1 onion; green; thin# s#ice( A
142 cup cheese; *wiss; grate( 4@5
To prepare for group
1@ )iB egg; 5ustar(; pepper; nut5eg; green onion; an( cheese@
2@ *#ice 'ucchini an( p#ace on towe#s to (rain o< 5oisture@ $o5bine with egg 5iBture@ %ag@
Cooking day
1@ -haw@
2@ Preheat o!en to 350 (egrees@
3@ Pour 5iBture into a #ight# oi#e( 2 ?uart cassero#e@
4@ %ake for 40+ 45 5inutes@
Food.com
#ow carb
tbsp@
tsp@
tsp@
cup
2@ *#ice 'ucchini an( p#ace on towe#s to (rain o< 5oisture@ $o5bine with egg 5iBture@ %ag@
beef 100
"ta#ian $assero#e %ake
LowCarbCooking.org participants
Ingredients
2 poun(s &roun( chuck; browne( 10
1 poun(s cheese; 5o''are##a; shre((e( 5
2 $ups cheese; 6icotta 10
1 $ups cheese; Par5esan; grate( 5
1 #arge eggs 5
2 5e(iu5 to5atoes; s#ice( 10
142 tbsp@ gar#ic; 5ince( 2@5
142 tbsp@ %asi# #ea!es; (rie( 2@5
142 tbsp@ 9regano #ea!es; (rie( 2@5
1 a#u5inu5 pan 5
Pa5 cooking spra
To prepare for group
1@ %rown groun( beef@ %ag@
2@ $o5bine ricotta cheese; par5esan cheese; gar#ic; oregano; basi#; an( eggs unti# we##
b#en(e(@ %ag@
$ooking Da
1@ -haw@
2@ Preheat o!en to 350 (egrees@
3@ P#ace beef in the botto5 of a #asagna pan@
4@ *#ice to5atoes an( season with sa#t an( pepper@ P#ace on to of groun( beef@
5@ *prea( ricotta 5iBture on top of to5atoes@ -op with 5o''are##a cheese@
6@ %ake unti# hot an( bubb# an( cheese on top is go#(en@
#ow carb
5
#bs@
#bs@
cups
cups
tbsp@
tbsp@
tbsp@
pans
beef 101
partE 3
Ingredients
1 cup oats; o#( fashione( 3
142 cup 5i#k; ski5 1 142
1 5e(@ onion; choppe( 3
2 #g@ pepper; re( be##; fne# choppe( 6
3 tsp@ gar#ic 5ince( A
2 tsp@ so sauce; #ow so(iu5 6
144 cup ketchup 344
2 tbsp@ ketchup 6
1 #b@ sir#oin; groun( 3
1 #b@ groun( turke 3
3 5e(@ carrots; grate( A
2 tbsp@ 5ustar(; spic brown 6
To prpare for group:
1@ /eat a pan on 5e(iu5@ 3(( onion an( a pinch of sa#tF cook 2+4 5inutes stirring occasiona##@
3(( be## pepper an( gar#ic an( cook for 4+6 5inutes or unti# pepper softens; stirring often@
P#ace in bow# an( transfer to refrigerator to coo#@
2@ *tir together oats an( 5i#k unti# co5bine(@
3@ "n #arge bow#; co5bine groun( beef; turke; carrots; oat 5iBture; coo#e( !eggie 5iBture;
5ustar(; re5aining ketchup unti# 5iBe(@ %ag@
4@ >hisk together so sauce an( 144 cup ketchup@ %ag@
Cooking day:
1@ -haw
2@ Preheat o!en to 400 (egrees@ Line a 7e## ro## pan with foi# an( coat with cooking spra@
3@ .or5 5iBture into CGB4G #oaf@ %rush top an( si(es with so4ketchup 5iBture@ %ake for 45
5inutes or unti# interna# te5p@ is 165 (egrees@
Nutrition Facts
$a#ories 240
Protein 25g
$arboh(rates 17g
-ota# .at Cg
*aturate( .at 3g
.iber 3g
$ho#estero# 655g
&#a'e( )eat#oaf fro5 &oo( /ouskeeping
#ow carb
cups
cups
onions
peppers
tsp@
tsp@
cups
tbsp@
#bs@
#bs@
carrots
tbsp@
1@ /eat a pan on 5e(iu5@ 3(( onion an( a pinch of sa#tF cook 2+4 5inutes stirring occasiona##@
3(( be## pepper an( gar#ic an( cook for 4+6 5inutes or unti# pepper softens; stirring often@
3@ "n #arge bow#; co5bine groun( beef; turke; carrots; oat 5iBture; coo#e( !eggie 5iBture;
2@ Preheat o!en to 400 (egrees@ Line a 7e## ro## pan with foi# an( coat with cooking spra@
3@ .or5 5iBture into CGB4G #oaf@ %rush top an( si(es with so4ketchup 5iBture@ %ake for 45
beef 102
PartE 4
Ingredients
1 cans H15 o'@I beans; pinto; b#ack or re( 4
144 can H7 o'@I chipot#e chi#es in a(obo sauce 1
142 cans (ice( fre roaste( to5atoes 2
142 5e(iu5 pepper; green be##; fne# choppe( 2
142 #arge onions; fne# choppe( 2
1 tsp@ gar#ic ; 5ince( 4
1 144 #bs@ stew 5eat 5
142 tbsp@ cu5in; groun( 2
144 tbsp@ oregano; (rie( 1
sa#t an( pepper
cheese; )ontere 8ack; shre((e(
sour crea5; re(uce( fat
ci#antro; choppe(
#i5e we(ges
To prepare for group:
1@ Drain beans@ 6inse we## an( (rain again@ %ag@
2@ 6e!o!e 1 chipot#e chi#i an( fne# chop@ 3(( 1 tsp of a(obo sauce@ 3(( to5aotoes; be##
peppers; onions an( gar#icF 5iB we## an( bag@ %ag 2 tsp@ of a(obo sauce@
3@ $o5bine stew 5eat with cu5in; oregano; 144 tsp@ sa#t an( 14C tsp@ b#ack pepper@ %ag@
Cooking Day:
1@ -haw@
2@ *prea( a #aer of to5ato 5iBture in crock pot@ -op with beef; then beans; repeat
fnishing with to5ato 5iBture@
3@ $ook on high for 6 hours@ Jsing a s#otte( spoon; transfer so#i(s to a ser!ing bow#@
4@ 6e5o!e an( (iscar( fat@ 3(( re5aining a(obo sauce to 4 cups of re5aining #i?ui(@ Pour o!er
chi#i in bow# an( stir to co5bine@ *er!e with suggeste( ingre(ients@
Nutrition Facts
$a#ories 325
Protein 32 g
$arbs 23g
-ota# .at 12g
*at .at 5g
.iber 7g
*#ow+$ooker $hipot#e %eef $hi#i
$ho#estero# 715g
*o(iu5 5155g
#ow carb
cans
cans
cans
be## peppers
onions
tsp@
#bs@
tbsp@
tbsp@
2@ 6e!o!e 1 chipot#e chi#i an( fne# chop@ 3(( 1 tsp of a(obo sauce@ 3(( to5aotoes; be##
3@ $o5bine stew 5eat with cu5in; oregano; 144 tsp@ sa#t an( 14C tsp@ b#ack pepper@ %ag@
2@ *prea( a #aer of to5ato 5iBture in crock pot@ -op with beef; then beans; repeat
3@ $ook on high for 6 hours@ Jsing a s#otte( spoon; transfer so#i(s to a ser!ing bow#@
3(( re5aining a(obo sauce to 4 cups of re5aining #i?ui(@ Pour o!er
beef 103
)akeo!er Li,L $he((ar )eat Loa!es
Tasteofhome.com participantsE 4
Ingredients
2 egg whites; beaten C
344 cup 5i#k; fat free 3
1 cup cheese; che((ar; shre((e( 6. 4
344 cup oats; ?uick+cooking 3
1 5e(iu5 onion; choppe( 4
1 5e(iu5 carrot; shre((e( 4
142 tsp@ sa#t 2
1 #b@ groun( beef; #ean 4
243 cup ketchup 2 243
2 tbsp@ sugar; brown C
1 142 tsp@ 5ustar(; e##ow 6
To prepare for group:
1@ "n a #arge bow#; whisk egg whites an( 5i#k@ *tir in cheese; oats; onion; carrots an( sa#t@ $ru5b#e
beef o!er 5iBture an( 5iB we##@
2@ *hape into C 5ini #oa!es an( bag@
3@ $o5bine ketchup; brown sugar; an( 5ustar(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 5iBture o!er
#oa!es@
4@ %ake; unco!ere( for 25+30 5inutes or unti# no #onger pink an( a 5eat ther5o5eter rea(s
160 (egrees@
Nutrition Facts
$a#ories 1C7
Protein 15g
.at 7 g
*at .at 3g
.iber 1g
$ho#estero# 365g
*o(iu5 5505g
#ow carb
whites
cups
cups
cups
onions
carrots
tsp@
#bs@
cups
tbsp@
tsp@
1@ "n a #arge bow#; whisk egg whites an( 5i#k@ *tir in cheese; oats; onion; carrots an( sa#t@ $ru5b#e
3@ P#ace #oa!es in a 13 BA baking (ish coate( with cooking spra@ *poon ketchup 5iBture o!er
4@ %ake; unco!ere( for 25+30 5inutes or unti# no #onger pink an( a 5eat ther5o5eter rea(s
beef 104
-angerine+%eef *tir+.r
Eating Light Participants 4
Ingredients
2 tangerines C tangerines
144 cup sherr; (r 1 cups
1 tbsp@ ginger; fresh; grate( 4 tbsp@
1 tsp@ sesa5e oi# 4 tsp@
1 tsp@ cornstarch 4 tsp@
1 tbsp@ cornstarch 4 tbsp@
2 tbsp@ so sauce; #ow so(iu5 C tbsp@
1 #b@ =ank steak; cut into 14C in@ s#ices 4 #bs@
4 tsp@ oi#; !egetab#e not pro!i(e(
1 #arge pepper; re(; thin# s#ice( 4 peppers
6 o'@ snow peas; strings re5o!e( 24 o'@
3 onions; green cut into 1 in pieces@ 12 onions
To prepare for group:
1@ >ith !eggie pee#er; re5o!e pee# in strips fro5 tangerines@ %ag pee#@ 6e5o!e re5aining
pith@ /o#( tangerine o!er 2 cup 5easuring cup an( cut on either si(e of 5e5branes to re5o!e
each seg5ent; a##owing fruit an( 7uice to (rop into cup@ *?uee'e 7uice fro5 re5aining 5e5branes
unti# 5iBture e?ua#s 142 cup@ Discar( see(s; if an@
2@ *tir in sherr; ginger;sesa5e 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 5e(+high heat; heat 2 tsps oi# unti# hot@ 3(( strips of pee# an(
cook unti# #ight# browne(@ -ransfer to a bow#@
3@ -o sa5e ski##et; a(( !eggies an( toss to coat with oi#; cook 1 5inute@ 3(( 142 cup water an( cook
2 5inutes or unti# !eggies are ten(er+crisp@ -ransfer to bow# with pee#@
4@ -o sa5e ski##et; a(( 1 tsp@ oi# an( heat unti# !er hot@ 3(( ha#f of beef 5iBture an( cook unti#
beef is #ight# browne(; stirring fre?uent#@ -ransfer to bow#@ 6epeat with re5aing 1 tsp@ oi# an(
beef@
5@ 3(( 7uice 5iBture to ski##et an( heat to boi#ing@ %oi# 1 5inute@ 6eturn beef 5iBture to ski##et an(
heat through@
Nutrition Facts
$a#ories 330 fber 4g
Protein 25g cho#est 5A 5g
$arbs 17g so(iu5 3C5 5g
-ota# .at 1Cg
*at .at 6g
#ow carb
tangerines
1@ >ith !eggie pee#er; re5o!e pee# in strips fro5 tangerines@ %ag pee#@ 6e5o!e re5aining
pith@ /o#( tangerine o!er 2 cup 5easuring cup an( cut on either si(e of 5e5branes to re5o!e
each seg5ent; a##owing fruit an( 7uice to (rop into cup@ *?uee'e 7uice fro5 re5aining 5e5branes
2@ "n a nonstick; 12 inch ski##et on 5e(+high heat; heat 2 tsps oi# unti# hot@ 3(( strips of pee# an(
3@ -o sa5e ski##et; a(( !eggies an( toss to coat with oi#; cook 1 5inute@ 3(( 142 cup water an( cook
4@ -o sa5e ski##et; a(( 1 tsp@ oi# an( heat unti# !er hot@ 3(( ha#f of beef 5iBture an( cook unti#
beef is #ight# browne(; stirring fre?uent#@ -ransfer to bow#@ 6epeat with re5aing 1 tsp@ oi# an(
5@ 3(( 7uice 5iBture to ski##et an( heat to boi#ing@ %oi# 1 5inute@ 6eturn beef 5iBture to ski##et an(
beef 105
/eart *a#isbur *teaks
TasteofHome.com participants 4
Ingredients
144 cup egg substitute 1
1 onion; fne# choppe( 4
142 cup sa#tines; crushe(; about 15 2
142 tsp@ pepper; b#ack 2
1 #b@ #ean groun( beef HA0K #eanI 4
1 tbsp@ oi#; cano#a not pro!i(e(
1 pkt@ onion soup 5iB 4
2 tbsp@ =our; a##+purpose C
2 cups water not pro!i(e(
To Prepare for group:
1@ "n a #arge bow#; co5bine substitute; onion; sa#tines; an( pepper@ 3(( beef an(
5iB we##@ *hape into 5 patties@ %ag@
2@ %ag soup 5iB an( =our together@
Cooking Day:
1@ -haw
2@ "n #arge ski##et; cook patties in oi# o!er 5e(iu5 heat for 3 5inutes on each si(e or unti#
#ight# browne(@ 6e5o!e patties an( keep war5F (rain (rippings@
3@ "n s5a## bow#; co5bine =our an( waterF stir into ski##et@ %ring to a boi#@ 6eturn patties
to ski##et@ 6e(uce heatF co!er an( si55er for 5+7 5inutes or unti# 5eat is no #onger pink@
Nutrition Facts
$a#ories 233
Protein 20g
$arbs 14g
.iber 1g
-ota# .at 10g
*at .at 3g
$ho#estero# 455g
*o(iu5 41C5g
#ow carb
cup
onions
cups
tsp@
#bs@
not pro!i(e(
pkt@
tbsp@
not pro!i(e(
1@ "n a #arge bow#; co5bine substitute; onion; sa#tines; an( pepper@ 3(( beef an(
2@ "n #arge ski##et; cook patties in oi# o!er 5e(iu5 heat for 3 5inutes on each si(e or unti#
3@ "n s5a## bow#; co5bine =our an( waterF stir into ski##et@ %ring to a boi#@ 6eturn patties
to ski##et@ 6e(uce heatF co!er an( si55er for 5+7 5inutes or unti# 5eat is no #onger pink@
beef 107
/eart %eef an( 1egetab#e *tew
Ingredients participantsE 4
2 tbsp@ oi#; cano#a not pro!i(e(
2 s#ices bacon; turke; cut C
1 #b@ beef stew 5eat 4
142 tsp@ sa#t not pro!i(e(
142 tsp@ pepper; b#ack not pro!i(e(
4 5e(iu5 carrots; pee#e( 16
4 sta#ks ce#er 16
2 onions; choppe( C
3 tbsp@ to5ato; paste 12
1 can to5atoes; (ice( 4
1 cup wine; re( 4
2 tbsp@ !inegar; white C
2 cans broth; beef; #ow so(iu5; 15 o'@ C
3 fresh th5e sprigs 12
1 ba #eaf 4
To prepare for group:
1@ %ag bacon@
2@ Pee# an( cut carrots (iagona## into 1 inch pieces@ $ut ce#er sa5e wa@ %ag both with onion@
3@ %ag to5atoes; re( wine an( !inegar together@
4@ %ag th5e an( ba #eaf together@
5@ %ag 5eat an( to5ato paste separate#@ Labe# broth@
Cooking Day:
1@ -haw@
2@ "n a 4 ?uart (utch o!en heat oi# o!er 5e(iu5 high heat@ 3(( bacon an( cook unti# brown; stirring
occassiona##@
3@ 3(( beef an( sprink#e with sa#t an( pepper@ $ook unti# browne(; stirring occassiona##@
6e5o!e 5eat@
4@ 3(( !egetab#es then to5ato paste; stirring to coat !egetab#esF cook for 2 5inutes@
5@ 3(( to5ato 5iBture@ %ring to boi#ing scraping up browne( bits fro5 botto5@ 6e(uce heat
an( si55er for 5 5inutes@
6@ 3(( broth an( th5e an( ba #eaf an( browne( 5eat@ %ring to a boi# then re(uce heat@
7@ $o!er an( si55er for 45 5inutes@ Jnco!er an( si55er 30 5inutes 5ore@ Discar( th5e
an( ba #eaf@
Nutrition Facts
$a#ories 25C *at fat 2g@
Protein 21g $ho#es 3C 5g@
$arbs 16g *o(iu5 520 5g@
.iber 4g
DiabeticLivingOnline.com
-ota# .at Ag
#ow carb
not pro!i(e(
s#ices
#bs@
not pro!i(e(
not pro!i(e(
carrots
sta#ks
onions
tbsp@
cans
cups
tbsp@
cans
sprigs
#ea!es
2@ Pee# an( cut carrots (iagona## into 1 inch pieces@ $ut ce#er sa5e wa@ %ag both with onion@
2@ "n a 4 ?uart (utch o!en heat oi# o!er 5e(iu5 high heat@ 3(( bacon an( cook unti# brown; stirring
3@ 3(( beef an( sprink#e with sa#t an( pepper@ $ook unti# browne(; stirring occassiona##@
5@ 3(( to5ato 5iBture@ %ring to boi#ing scraping up browne( bits fro5 botto5@ 6e(uce heat
6@ 3(( broth an( th5e an( ba #eaf an( browne( 5eat@ %ring to a boi# then re(uce heat@
7@ $o!er an( si55er for 45 5inutes@ Jnco!er an( si55er 30 5inutes 5ore@ Discar( th5e
chkn 100
3sian &inger $hicken
DiabeticLivingOnline.com Participants 5
Ingredients
4 skin#ess bone#ess chicken breast ha#!es H5 ounces eachI
1 tsp@ sa#t
1 tsp@ pepper; b#ack
2 tsp@ oi#; o#i!e
142 #b@ asparagus; fresh tri55e( an( cut into 1+inch pieces H2 cupsI
2 cups carrots; package( 7u#ienne+cut
1 -bsp@ so sauce; re(uce( so(iu5
2 tsp@ ginger; grate(; fresh
1 cups rice; brown
142 tsp@ pepper; crushe( re( Hoptiona#I
To prepare for group
1@ %ag chicken@
2@ %ag seperate# asparagus an( carrots
3@ $o5bine so sauce an( grate( ginger@
4@ %ag rice@
Cooking day
1@ -haw
2@ *prink#e chicken with sa#t an( pepper@ "n #arge non+stick ski##ett heat oi# o!er 5e(+high heat@
3(( chicken@ 6e(uce heat to 5e(iu5F cook for C+12 5inutes or unti# chicken is not #onger
pink an( 7uices run c#ear; turning once ha#fwa through cooking@
3@ P#ace stea5er basket ina #arge saucepan@ 3(( enough water to co5e 7ust be#ow the botto5
of the basket@ %ring water to boi#ing@ 3(( asparagus an( carrots to stea5er basket@ $o!er an(
re(uce heat@ *tea5 for 5+7 5inutes or unti# !eggies are crisp ten(er@ -ransfer to a (ish
4@ %ring 2 142 cups of water to a boi#@ *tir in rice; co!er; re(uce heat; si55er for 45 5in@
5@ *tir the so sauce an( ginger into the !egetab#es an(4or cooke( rice@ Di!i(e rice an( !egetab#e
5iBture a5ong 4 p#ates@ -op with chicken@ *prink#e with crushe( re( pepper if (esire(@
#ow carb
20
not pro!i(e(
not pro!i(e(
not pro!i(e(
2@5 #bs@
10 cups
5 -bsp@
10 tsp@
5 cups
not pro!i(e(
2@ *prink#e chicken with sa#t an( pepper@ "n #arge non+stick ski##ett heat oi# o!er 5e(+high heat@
3(( chicken@ 6e(uce heat to 5e(iu5F cook for C+12 5inutes or unti# chicken is not #onger
3@ P#ace stea5er basket ina #arge saucepan@ 3(( enough water to co5e 7ust be#ow the botto5
of the basket@ %ring water to boi#ing@ 3(( asparagus an( carrots to stea5er basket@ $o!er an(
re(uce heat@ *tea5 for 5+7 5inutes or unti# !eggies are crisp ten(er@ -ransfer to a (ish
4@ %ring 2 142 cups of water to a boi#@ *tir in rice; co!er; re(uce heat; si55er for 45 5in@
5@ *tir the so sauce an( ginger into the !egetab#es an(4or cooke( rice@ Di!i(e rice an( !egetab#e
5iBture a5ong 4 p#ates@ -op with chicken@ *prink#e with crushe( re( pepper if (esire(@
chkn 101
/ot $hicken *a#a(
Participants C
Ingredients
3 chicken breast; cooke(;cube( 24
1 cup ce#er sta#ks; s#ice( C
1 cup pepper; e##ow or re( be##; choppe( C
1 cup cheese; che((ar; shre((e( 6. C
1 can soup; crea5 of chicken; /6 C
1 cont@ ogurt; p#ain; L.; 6 o'@ C
2 onion; green; s#ice( 16
1 tbsp #e5on 7uice C
1 tsp pepper; b#ack C
1 cup corn=akes; crushe( C
1 cup a#5on(s; s#ice( C
To prepare for group
1@ $o5bine chicken; ce#er; pepper; cheese; soup; ogurt; onions; #e5on 7uice an( pepper@
2@ P#ace into #arge 2ip#ock@
3@ $o5bine corn=akes an( a#5on(s an( bag@
Cooking day
1@ -haw
2@ Preheat o!en to 400 (egrees@
3@ -ransfer chicken 5iBture to a 2 ?uart baking (ish@
4@ *prink#e e!en# with corn=ake an( a#5on( 5iBture@
5@ %ake unco!ere( for about 30 5inutes or unti# heate( through@ Let stan( for 10 5inutes
before ser!ing@
#ow carb
chicken
cups ce#er
cups pepper
cups cheese
cans soup
cont@ ogurt
onions
tbsp@ 7uice
tsp@ pepper
cups corn=akes
cups a#5on(s@
1@ $o5bine chicken; ce#er; pepper; cheese; soup; ogurt; onions; #e5on 7uice an( pepper@
5@ %ake unco!ere( for about 30 5inutes or unti# heate( through@ Let stan( for 10 5inutes
chkn 102
-uscan $hkn w4-o5ato+%asi# 6e#ish 0 -st( 3#5on( %rocco#i
FoodNetwork participants 11
Ingredients
3 to5atoes; ro5a; (ice( 33
144 cup onion; re(; (ice( 2 344
142 cup pi5ientos; sweet; s#ice( (raine( 5 142
142 cup basi#; #ea!es; fresh 5 142
1 tsp@ !inegar; ba#sa#5ic 11
*a#t an( groun( pepper
4 chicken; bone#ess; skin#ess breasts; 5 o'@ 44
9#i!e oi# spra
-oaste( a#5on( brocco#i; recipe fo##ows
To prepare for group.
1@ P#ace chicken between 2 pieces of waB paper an( =atten with 5eat 5a##et to 142 in thick@ %ag@
3@ %ag !inegar
Cooking Day
1@ Dice to5atoes an( co5bine with onion; pi5ientos an( basi# in s5a## bow#@ 3(( !inegar an(
toss to 5iB@
2@ /eat a #arge nonstick ski##et on 5e(+high heat an( spra with o#i!e oi#@ 3(( chicken an(
saute 3 5inutes per si(e@ *prink#e with sa#t an( pepper on cooke( si(es@ Di!i(e on 4 p#ates
an( ser!e to5ato re#ish on top@
Toasted Almond Broccoli
Ingredients
144 cup a#5on(s; s#ice( 2 344
142 #b@ brocco#i H4 cupsI 5 142
2 tsp@ oi#; o#i!e 22
*a#t an( groun( b#ack pepper
To prepare for group
1@ %ag a#5on(s an( broco#i seperate#@
Cooking day
1@ /eat a non stick ski##et on 5e(iu5 heat an( a(( a#5on(s@ *tir contant# unti# a#5on(s are go#(en;
not brown Fset asi(e@
2@ *tea5 brocco#i in a co##apsib#e stea5er; set up in a pot f##e( with 1 inch of water@ 6e5o!e an(
a(( oi#; sa#t an( pepper to taste@ -oss we##@ *prink#e with toaste( a#5on(s@
2@ %ag separate#; who#e to5atoes; re( onion; pi5ientos; who#e basi# #ea!es@ Do not freee.
#ow carb
-uscan $hkn w4-o5ato+%asi# 6e#ish 0 -st( 3#5on( %rocco#i
cup
cup
cup
tsp@
chkn
1@ P#ace chicken between 2 pieces of waB paper an( =atten with 5eat 5a##et to 142 in thick@ %ag@
1@ Dice to5atoes an( co5bine with onion; pi5ientos an( basi# in s5a## bow#@ 3(( !inegar an(
2@ /eat a #arge nonstick ski##et on 5e(+high heat an( spra with o#i!e oi#@ 3(( chicken an(
saute 3 5inutes per si(e@ *prink#e with sa#t an( pepper on cooke( si(es@ Di!i(e on 4 p#ates
cup
#bs@
tsp@
1@ /eat a non stick ski##et on 5e(iu5 heat an( a(( a#5on(s@ *tir contant# unti# a#5on(s are go#(en;
2@ *tea5 brocco#i in a co##apsib#e stea5er; set up in a pot f##e( with 1 inch of water@ 6e5o!e an(
2@ %ag separate#; who#e to5atoes; re( onion; pi5ientos; who#e basi# #ea!es@ Do not freee.
chkn 103
&ri##e( $hicken with &reek .#a!ors
Countr Living participants 10
Ingredients
4 chicken; skin#ess4bone#ess breasts 40
1 cup L2 tbsp@ !inaigrette; re( wine 10 cup L 12 tbsp@
1 tbsp@ oregano; choppe( fresh 10 tbsp@
142 tsp@ sa#t 5 tsp@
1 tbsp@ oregano; torn fresh 10 tbsp@
1 #b@ to5atoes; cherr 10 #bs@
144 cup cheese; feta 2@5 cup
To prepare for group:
1@ "n #arge 'ip+tight p#astic bag; co5bine chicken breasts; 1 cup !inaigreete;
choppe( oregano; an( sa#t@
2@ %ag to5atoes an( re5aing 2 tbsp@ of !inaigrette@ Do not free'e to5atoes@ %ag feta@
Cooking Day:
1 6e5o!e chicken fro5 5arina(e an( p#ace on hot gri##@ $ook 10 to 12 5inutes;
or unti# cooke( through; turning once@ :eep war5@
2 )eanwhi#e; ha#!e to5atoes@ "n bow#; co5bine to5atoes; re5aining 2 tbsp@
!inaigrette; an( 144 teaspoon sa#t@ Lower gri## te5perature to 5e(iu5@ *ear
to5atoes; cut si(e (own; about 2 5inutes; or unti# s#ight# softene(@ 6eturn
to5atoes to bow# an( toss with torn fresh oregano@ *#ice chicken an( transfer
to p#atter@ *poon to5atoes a#ongsi(e chicken@ $ru5b#e an( sprink#e feta
an( a((ionta# fresh oregano o!er to5atoes@
Nutrition Facts
$a#ories 33C
Protein 52g
$arbs 6g
-ota# .at 11g
*at .at 4g
.iber 1g
$ho#estero# 1365g
*o(iu5 51A5g
#ow carb
$hicen breasts
!inaigrette
oregano
sa#t
oregano
cherr to5atoes
feta cheese
chkn 104
partE 5
Ingredients
144 cup =our 1 144
142 tsp@ sa#t 2 142
144 tsp@ pepper; b#ack 1 144
144 cup !inegar; ba#sa5ic 1 144
2 tsp@ gar#ic; 5ince( 10
1 cup wine; (r white 5
2 tsp@ rose5ar; 5ince(; fresh 10
2 tbsp@ 5ustar(; grain 10
2 onion; green; 5ince( 10
143 cup o#i!es; ka#a5ata; pitte( 1 243
1 tsp@ capers; (raine( 5
2 to5atoes; ro5a; see(e( an( (ice( 10
4 each chicken breasts; 5 o'@@ 20
1 tbsp@ oi#; o#i!e not pro!i(e(
1 tbsp@ butter; unsa#te( not pro!i(e(
To prepare for group.
1@ %ag =our; sa#t an( pepper together@
2@ %ag ba#sa5aic !inegar an( gar#ic c#o!es together@
3@ %ag wine an( rose5ar together@
4@ %ag 5ustar(@
5@ %ag green onions; o#i!es; capers; an( to5atoes together@
6@ %ag chicken separate@
Cooking Day:
1@ -haw
2@ Dre(ge chicken in =our 5iBture; #ight# coating both si(es@ "n #arge ski##et; heat oi# then a((
butterF 5e#t@ 3(( chicken an( cook 6+7 5inutes turning once@ 6e5o!e chicken an( keep war5@
3@ 3(( !inegar 5iBture to ski##et; scraping up browne( bits an( cooking 1 +2 5inutes; or unti# sauce
has re(uce( to 1 tbsp@ 3(( wine 5iBture; cook 3+4 5inutes or unti# thickene( an( re(uce( b ha#f;
stirring fre?uent#@ >hisk in 5ustar( an( cook 1 5inute@ 3(( !egetab#e 5iBture p#us 142 tsp@ sa#t
stirring to co5bine@ Pour sauce o!er chicken@
Nutrition Facts
$a#ories 316 cho#estero# CA 5g
Protein 35 g so(iu5 1106 5g
$arb 14 g fber 1 g
-ota# .at 13 g
$hicken Pro!enca# fro5 Dating Light
*at .at 3 g
#ow carb
cups
tsp@
tsp@
cups
tsp@
cups
tsp@
tbsp@
onions
cups
tsp@
to5atoes
each
2@ Dre(ge chicken in =our 5iBture; #ight# coating both si(es@ "n #arge ski##et; heat oi# then a((
butterF 5e#t@ 3(( chicken an( cook 6+7 5inutes turning once@ 6e5o!e chicken an( keep war5@
3@ 3(( !inegar 5iBture to ski##et; scraping up browne( bits an( cooking 1 +2 5inutes; or unti# sauce
has re(uce( to 1 tbsp@ 3(( wine 5iBture; cook 3+4 5inutes or unti# thickene( an( re(uce( b ha#f;
stirring fre?uent#@ >hisk in 5ustar( an( cook 1 5inute@ 3(( !egetab#e 5iBture p#us 142 tsp@ sa#t
chkn 105
*pinach 0 )ushroo5 *5othere( $hicken
TasteofHome.Com partarticpantsE 4
Ingredients
3 cups spinach; bab; fresh
1 344 cups 5ushroo5s; s#ice(
3 s#ice( onion; green
2 tbsp@ pecans; choppe(
1 142 tsp@ oi#; o#i!e
4 4 o'@ each bone#ess; skin#ess chicken breast
2 s#ices cheese; pro!o#one; ha#!e(
To prepare for group:
1@ "n #arge ski##et; saute spinach; 5ushroo5s; onions; an( pecans in oi# unti# 5ushroo5s are
ten(er@ Let coo# an( bag@
2@ %ag chicken@ %ag cheese@
Cooking Day:
1@ -haw@
2@ >ar5 spinach 5iBture o!er #ow heat@
3@ &ri## chicken ti## (one or rea(s 170 (egrees with a 5eat the5o5eter@ -op with cheese@ $o!er
an( gri## ti## cheese is 5e#te(@ -o ser!e; top each breast with spinach 5iBture@
Nutrition Facts
$a#ories 203
Protein 27g
$arbs 3g
.iber 2g
-ota# .at Ag
*at .at 2g
$ho#estero# 6C5g
*o(iu5 2105g
#ow carb
*pinach 0 )ushroo5 *5othere( $hicken
12 cups
7 cups
12 onions
C tbsp@
6 tsp@
16 each
C s#ices
1@ "n #arge ski##et; saute spinach; 5ushroo5s; onions; an( pecans in oi# unti# 5ushroo5s are
3@ &ri## chicken ti## (one or rea(s 170 (egrees with a 5eat the5o5eter@ -op with cheese@ $o!er
chkn 106
$hicken .a7ita $hi#i
!lowCooker ParticipantsE 4
Ingredients
2 #bs@ chicken breast; cut into 1 in@ pieces C
1 tbsp chi#i pow(er 4
2 tsp@ fa7ita seasoning C
2 c#o!es gar#ic; 5ince( C
142 tsp@ cu5in 2
nonstick cooking spra
2 cans to5atoes; (ice(; no sa#t;14@5 ounce C
1 package peppers an( onions; fro'en; 16 o'@ 4
1 can beans; canne##ini; rinse(; (raine( 4
?uaca5o#e; optiona#
sour crea5; optiona#
cheese; che((ar; shre((e(; optiona#
To prepare for group:
1@ $o5bine chi#i pow(er; fa7ita seasoning; gar#ic an( cu5in in #arge 'ip#ock@ 3(( chicken an( shake
to coat we##@
2@ Labe# to5atoes; beans an( fro'en !eggies@
Cooking Day:
1@ -haw
2@ $oat a #arge ski##et with cooking spra an( heat o!er 5e(iu5 high heat@ $ook chicken in batches
unti# brown; stirring occassiona##@ -ransfer chicken to s#ow cooker@
3@ 3(( un(raine( to5atoes; fro'en !eggies an( beans@ $o!er an( cook on #ow for 4+5 hours or
on high for 2 + 2 142 hours@ Jse toppings if (esire(@
Nutrition Facts
$a#ories 261
Protein 41g
$arbs 22g
.iber 7g
-ota# .at 2g
*at .at 1g
$ho#estero# CC5g
*o(iu5 2A45g
#ow carb
#bs@
tbsp@
tsp@
c#o!es
tsp@
cans
pkgs@
cans
1@ $o5bine chi#i pow(er; fa7ita seasoning; gar#ic an( cu5in in #arge 'ip#ock@ 3(( chicken an( shake
2@ $oat a #arge ski##et with cooking spra an( heat o!er 5e(iu5 high heat@ $ook chicken in batches
3@ 3(( un(raine( to5atoes; fro'en !eggies an( beans@ $o!er an( cook on #ow for 4+5 hours or
chkn 107
$hicken an( *hri5p 8a5ba#aa
!low Cooker ParticipantsE 5
"ngre(ients
2 each chicken breast; skin#ess; bone#ess 10
2 cups ce#er; thin# s#ice( 10
2 cups onion; choppe( 10
1 can to5atoes; (ice(; no sa#t; un(raine(; 14@5 o' 5
1 can broth; chicken; re(uce( so(iu5; 14@5 o'@ 5
142 can to5ato paste; no sa#t a((e( 2 142
1 recipe
1 142 tsp@ ca7un seasoning; sa#t free 7 142
2 tsp@ gar#ic; 5ince( 10
142 tsp@ sa#t 2 142
1 142 cups rice; brown; instant; uncooke( 7 142
142 #b@ shri5p; cooke(; pee#e(; (e!eine( 2 142
1 5e(iu5 pepper; green; choppe( 5
To Prepare for group:
1@ $ut chicken into 344 inch pieces@
2@ $o5bine chicken; ce#er; onions; to5atoes; broth; to5ato paste an( seasoning; gar#ic;
an( sa#t@
3@ %ag rice@ :eep shri5p bagge( seperate#@ %ag green pepper seperate#@
Cooking Day:
1@ -haw@
2@ Put chicken 5iBture in a s#ow cooker@ $o!er an( cook an( #ow setting for 4 142 +
5 142 hours or on high for 2 142 + 2 344 hours@
3@ *tir in unchooke( brown rice an( green pepper@ $o!er an( cook for about 30 5ore 5inutes
unti# 5ost of the #i?ui( is absorbe( an( rice is ten(er@
4@ %efore ser!ing; stir in shri5p@
*a#t free ca7un seasoningE 144 tsp@ white pepper; 144 tsp@ gar#ic pow(er; 144 tsp@ onion pow(er;
144 tsp@ paprika; 144 tsp@ b#ack pepper; an( 14C+144 tsp@ caenne pepper@
Nutrition Facts
$a#ories 211
Protein 23 g
$arbs 26g
-ota# .at 2g
*at .at 0g
.iber 4g
$ho#estero# CC5g
ho5e5a(e ca7un seasoning Hbe#owI !"
*o(iu5 4155g
#ow carb
each
cups
cups
cans
cans
cans
tsp@
tsp@
tsp@
cups
#bs@
peppers
2@ $o5bine chicken; ce#er; onions; to5atoes; broth; to5ato paste an( seasoning; gar#ic;
3@ *tir in unchooke( brown rice an( green pepper@ $o!er an( cook for about 30 5ore 5inutes
*a#t free ca7un seasoningE 144 tsp@ white pepper; 144 tsp@ gar#ic pow(er; 144 tsp@ onion pow(er;
chkn 110
$hicken with $e#er 6oot Puree
Tasteofhome.com
participants 4
Ingredients
4 chicken breast; 6 o'@
142 tsp@ pepper; b#ack
1 tbsp@ oi#; cano#a; (i!i(e(
1 #arge ce#er root; pee#e( 0 choppe(
2 cups s?uash; butternut; pee#e( 0 choppe(
1 s5a## onion; choppe(
2 c#o!es gar#ic; 5ince(
1 can app#e 7uice; unsweetene(; 5@5 o'@
142 tsp@ sa#t
To Prepare for group:
1@ %ag chicken an( sprink#e with pepper@
2@ $hop ce#er root; s?uash an( onion@ $o5bine an( bag@
3@ Labe# app#e 7uice an( bag gar#ic@ D9 M9- .6DD2D 3PPLD 8J"$D@
Cooking Day:
1@ -haw@
2@ "n a #arge nonstick ski##et coate( with cooking spra; brown chicken in 2 tsp@ oi#@ 6e5o!e an(
keep war5@
3@ "n sa5e ski##et; saute ce#er; s?uash an( onion in re5ai#ing oi# unti# s?uash is crisp ten(er@ 3((
gar#ic an( cook 1 5inute #onger@
4@ 3(( app#e 7uice; sa#t an( chicken@ %ring to a boi#@ 6e(uce heat an( co!er@ *i55er for 12+15
5inutes or unti# ther5o5eter rea(s 170 (egrees@
5@ 6e5o!e chicken an( keep war5@ -ransfer !egetab#es to a foo( processor@ $o!er an( process
unti# s5ooth@ 6eturn puree to the panF heat through@ *er!e with chicken@
Nutrition Facts
$a#ories 32C
Protein 37g
$arbs 2Cg
.iber 5g
-ota# .at Cg
*at .at 1g
$ho#estero# A45g
*o(iu5 34C5g
#ow carb
16 breasts
2 tsp@
not pro!i(e(
4 roots
C cups
4 onions
C c#o!es
4 cans
not pro!i(e(
2@ "n a #arge nonstick ski##et coate( with cooking spra; brown chicken in 2 tsp@ oi#@ 6e5o!e an(
3@ "n sa5e ski##et; saute ce#er; s?uash an( onion in re5ai#ing oi# unti# s?uash is crisp ten(er@ 3((
4@ 3(( app#e 7uice; sa#t an( chicken@ %ring to a boi#@ 6e(uce heat an( co!er@ *i55er for 12+15
5@ 6e5o!e chicken an( keep war5@ -ransfer !egetab#es to a foo( processor@ $o!er an( process
egg 100
PartE 4
Ingredients
2 tbsp@ oi#; o#i!e
1 tbsp@ butter; unsa#te(
1 142 #b@ potatoes; s5a## re(; thin s#ice( 6
1 cup onion; (ice( 4
1 #arge pepper; orange be##; cut in strips 4
1 tsp@ gar#ic; 5ince( 4
10 #arge eggs 40
142 tsp@ sa#t 2
144 tsp@ pepper; b#ack 1
2 tbsp@ pars#e; fresh; choppe( C
5iBe( greens
To Prepare for group:
1@ *#ice onions an( pepper@ %ag with gar#ic@
3@ >hisk eggs with 142 tsp sa#t an( 144 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 5e(iu5; heat oi# an( butter@
3@ 3(( potatoes to ski##et; sprea(ing the5 out an( =ipping the5 to coat e!en# with oi# 5iBture@
cook 6 5inutes or unti# #ight# go#(en are bare# soft; turning occasiona##@ 3(( !eggies with
142 tsp@ sa#t an( 144 tsp@ pepper@ $arefu## stir into potatoes@ $o!er ski##etE cook 3 5inutes
or unti# oinoins are trans#ucent@
4@ Pour egg 5iBture o!er potatoes@ 3##ow eggs to set in ski##et 1 5inute; then gent# co5bine
!egetab#es an( eggs using spatu#a@ $ook about 4 5inutes or unti# eggs ha!e begun to so#i(if
aroun( e(ges@
5@ P#ace ski##et in o!en an( bake for 6 5inutes or unti# eggs are 7ust set; s#ight# pu<e( an(
shrinking fro5 si(es of si(es of ski##et@
5@ 6e5o!e fro5 o!en an( s#oosen e(ges of o5e#et with spatu#a an( s#i(e onto ser!ing p#ate@
$ut into we(ges@ *er!e with greens@
Nutrition Facts
$a#ories 3AA
Protein 1C g
$arbs 22g
-ota# .at 22g
*at .at 7 g
.iber 3g
*panish 95e#et fro5 Dating Light
2@ %ag potatoes who#e@ "efrigerate.
$ho#estro#473 5g
*o(iu5 67A5g
#ow carb
not pro!i(e(
not pro!i(e(
#bs@
cups
peppers
tsps@
eggs
tsps@
tsps@
tbsps@
3@ 3(( potatoes to ski##et; sprea(ing the5 out an( =ipping the5 to coat e!en# with oi# 5iBture@
cook 6 5inutes or unti# #ight# go#(en are bare# soft; turning occasiona##@ 3(( !eggies with
142 tsp@ sa#t an( 144 tsp@ pepper@ $arefu## stir into potatoes@ $o!er ski##etE cook 3 5inutes
4@ Pour egg 5iBture o!er potatoes@ 3##ow eggs to set in ski##et 1 5inute; then gent# co5bine
!egetab#es an( eggs using spatu#a@ $ook about 4 5inutes or unti# eggs ha!e begun to so#i(if
5@ P#ace ski##et in o!en an( bake for 6 5inutes or unti# eggs are 7ust set; s#ight# pu<e( an(
5@ 6e5o!e fro5 o!en an( s#oosen e(ges of o5e#et with spatu#a an( s#i(e onto ser!ing p#ate@
fsh 100
*a#5on with %rown *ugar an( )ustar( &#a'e
Ingredients participants 5
3 tbsp@ sugar; brown 15
1 tbsp@ hone 5
2 tbsp@ butter 10
144 cup 5ustar(; (i7on 1 144
2 tbsp@ so sauce 10
2 tbsp@ oi#; o#i!e 10
1 tbsp@ ginger; fresh; fne# grate( 5
C H6 o'@I *a#5on f##ets 40
oi#; !egetab#e not pro!i(e(
*a#t an( pepper not pro!i(e(
To prepare for group
1@ "n sauce pan; 5e#t brown sugar; hone an( butter o!er 5e(iu5 high heat@ 6e5o!e fro5 heat@
2@ >hisk in 5ustar(; so sauce; o#i!e oi# an( ginger@ Let coo#@ %ag
3@ %ag sa#5on@
Cooking day
1@ -haw
2@ Preheat gri## to 5e(iu5 heat@ %rush sa#5on with oi# an( season with sa#t an( pepper@ P#ace
the sa#5on skin si(e (own on gri##@ $oat the =esh of the sa#5on f#ets with the brown sugar
5iBture@ &ri## for 6+C 5inutes turning once after 5 +6 5inutes@
Nutrition Facts
413 ca#ories
2C gra5s tota# fat
6@5 gra5s sat fat
35 gra5s protein
4 gra5s tota# carbs
3 gra5s sugar
0 gra5s fber
A7 5i##igra5s cho#estero#
501 5i##igra5s so(iu5
#ow carb
*a#5on with %rown *ugar an( )ustar( &#a'e
tbsp@
tbsp@
tbsp@
cup
tbsp@
tbsp@
tbsp@
f##ets
not pro!i(e(
not pro!i(e(
1@ "n sauce pan; 5e#t brown sugar; hone an( butter o!er 5e(iu5 high heat@ 6e5o!e fro5 heat@
2@ Preheat gri## to 5e(iu5 heat@ %rush sa#5on with oi# an( season with sa#t an( pepper@ P#ace
the sa#5on skin si(e (own on gri##@ $oat the =esh of the sa#5on f#ets with the brown sugar
fsh 101
*eare( *a#5on with *weet Potatoes
Participants 4
14C tsp@ pepper; caenne 142
4 sa#5on f##ets; skin#ess 16
1 #b@ potato; sweet; pee#e( an( cut into 142+inch cube 4
1 cup wine; (r white 4
2 tsp@ capers; rinse( C
1 bag spinach; bab; 6 o'@ 4
1 #e5on 4
144 bunch pars#e#; fresh =at+#eaf 1
To Prepare for group
1@ *prink#e caenne pepper on sa#5on@ %ag@
3@ %ag wine an( capers@ Labe# spinach@
Cooking Day
1@ Pee# an( chop potaoes@ "n #arge 5icrowa!e+safe bow#; co5bine potatoes; 144 cup water
144 tsp@ sa#t an( 144 tsp@ pepper@ $o!er with !ente( p#astic wrap; 5icrowa!e on high for A 5inutes
or unti# ten(er; stirring ha#fwa through@ 3(( spinach; co!er an( 5icrowa!e 2 5inutes #onger@
2@ *prink#e sa#5on with caenne an( 14C tsp@ of sa#t@ "n #arge non stick on 5e(iu5 heat; cook sa#5on
10 5inutes or unti# knife pierces senter easi# ; turning o!er ha#fwa through@ -ransfer to p#ate@
3@ .ro5 #e5on; fne# grate 142 tsp of pee# onto fsh@ "nto cup; s?uee'e 1 tbsp@ of #e5on 7uice@
4@ .ine# chop parse#@
5@ -o ski##et a(( wine an( capers@ %oi# of high heat for 2 5inutes or unti# #i?ui( is re(uce( b ha#f@
*craping browne( bits fro5 pan@ 6e5o!e fro5 heat an( stir in #e5on 7uice an( pars#e@
6@ Di!i( potato 5iBture onto p#ates; top with fsh; top with sauce@
2@ %ag who#e potatoes@ Do not freee.
4@ %ag #e5on an( pars#e seperate#@ Do not freee.
#ow carb
tsp
f##ets
#bs@
cups
tsp@
bags
#e5ons
bunches
1@ Pee# an( chop potaoes@ "n #arge 5icrowa!e+safe bow#; co5bine potatoes; 144 cup water
144 tsp@ sa#t an( 144 tsp@ pepper@ $o!er with !ente( p#astic wrap; 5icrowa!e on high for A 5inutes
or unti# ten(er; stirring ha#fwa through@ 3(( spinach; co!er an( 5icrowa!e 2 5inutes #onger@
2@ *prink#e sa#5on with caenne an( 14C tsp@ of sa#t@ "n #arge non stick on 5e(iu5 heat; cook sa#5on
10 5inutes or unti# knife pierces senter easi# ; turning o!er ha#fwa through@ -ransfer to p#ate@
3@ .ro5 #e5on; fne# grate 142 tsp of pee# onto fsh@ "nto cup; s?uee'e 1 tbsp@ of #e5on 7uice@
5@ -o ski##et a(( wine an( capers@ %oi# of high heat for 2 5inutes or unti# #i?ui( is re(uce( b ha#f@
*craping browne( bits fro5 pan@ 6e5o!e fro5 heat an( stir in #e5on 7uice an( pars#e@
fsh 102
&ar#ick 6oaste( *hri5p Peppers 0 .eta
fro5 Dating Light PartE 3
Ingredients
1 7ar peppers; re( be##; roaste( 3
4 onion; green; s#ice( 12
4 gar#ic c#o!es; s#ice( 12
2 tbsp@ wine; (r white 6
144 tsp@ sa#t 344
144 tsp@ pepper; b#ack 344
1 tbsp@ #e5on 7uice 3
1 142 #bs@ shri5p; pee#e( 0 (e!eine( #g@ 4 142
2 tbsp@ oi#; o#i!e
4 o'@ cheese; feta; cru5b#e( 12
=atbrea( Hoptiona#I
To Prepare for group:
1@ Drain roaste( re( be## peppers an( cut into one inch pieces@
2@ *#ice onions an( gar#ic@
3@ "n #arge 2ip#oc; co5bine peppers; onions; gar#ic; wine; #e5on 7uice@ 3(( shri5p@
4@ %ag feta cheese separate@
Cooking Day:
1@ -haw@ Preheat o!en to 425 (egrees@
2@ "n a 1 142 +2 ?uart baking (ish; p#ace shri5p 5iBture@ Dri''#e with oi# an(
sprink#e with feta@
3@ %ake for 12 +15 5inutes; or unti# shri5p are opa?ue throughout@ *er!e with =atbrea( ; if
(esire(@
Nutrition Facts
$a#ories 2C0
Protein 2C g
$arbs Cg
-ota# .at 15 g
.iber 1g
$ho#estero# 240 5g
*o(iu5 15C7 5g
#ow carb
&ar#ick 6oaste( *hri5p Peppers 0 .eta
7ars
onions
c#o!es
tbsp@
tsp@
tsp@
tbsp@
#bs@
not pro!i(e(
o'@
3@ %ake for 12 +15 5inutes; or unti# shri5p are opa?ue throughout@ *er!e with =atbrea( ; if
fsh 103
-arragon 0 $itrus+ $ruste( *a#5on
from "ood Houskee#ing partE 10
Ingredients
1 #e5on 10
3 oranges; na!e# 30
1 tbsp@ 5ustar(; (i7on 10
1 tbsp@ oi#; o#i!e 10
142 tsp@ sugar; white 5
1 cucu5ber; eng#ish; cut in ha#f; thin# s#ice( 10
C o'@ cabbage; re(; thin# s#ice( C0
142 cup brea(cru5bs; panko 5
2 onion; green; fne# choppe( 20
1 tbsp@ tarragon #ea!es;fresh; fne# choppe( 10
4 f##ets sa#5on f##ets H4 o'@I 40
4 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 7uice fro5 e!er #e5on in participants@
2@ &rate 1 142 tsp@ of pee# fro5 e!er 3 oranges in participants@ %ag pee#e( oranges to be
refrigerated.
3@ $o5bine 5ustar(; oi#; sugar; #e5on 7uice; an( 144tsp@ HB participantsI sa#t@ %ag@
4@ $o5bine #e5on pee#; orange pee#; green onions; tarragon; an( 144 tsp@ sa#t an(
pepper@ %ag@
5@ %ag panko seperate#@
5@ %ag sa#5on; an( ogurt separate@
6@ %ag cucu5ber an( cabbage for refrigerator@
Cooking Day:
1@ -haw@ Preheat o!en to 400 (egrees@ Line a 7e## ro## pan with foi#@ $o5bine panko with
#e5on 4orange pee# bag@
2@ $ut cucu5ber in ha#f an( thin# s#ice@ 3(( to s#ice( cabbage an( toss with 5ustar( 5iBture@
*et asi(e@
3@ $ut o< pee# an( white pith fro5 oranges an( (iscar(@ $ut oranges into 142 thick s#ices
an( arrange; s#ight# o!er#apping in center of prepare( pan@
4@ 3range fsh on top of oranges; skin si(e (own@ *prea( 1 tsp@ of ogurt on each f##et@ -op
with panko 5iBture; pressing gent# to a(here@ %ake 10+13 5inutes or unti# opa?ue though+
out@ -ransfer fsh with orange s#ices to 4 p#ates@ &arnish with tarragon@ *er!e with
cabbage 5iBture@
Nutrition Facts
$a#ories 330 *o(iu5 470 5g@
Protein 2A g fber 5 g
$arbs 26g cho#est 72 5g
-ota# .at 13g
*at .at 2g
-arragon 0 $itrus+ $ruste( *a#5on
#ow carb
#e5ons
oranges
tbsp@
tbsp@
tsp@
cucu5bers
o'@
cups
onions
tbsp@
f##ets
tsp@
1@ &rate 1 tsp@ of pee# an( s?uee'e 3 tab#espoons of 7uice fro5 e!er #e5on in participants@
%ag pee#e( oranges to be
3@ $o5bine 5ustar(; oi#; sugar; #e5on 7uice; an( 144tsp@ HB participantsI sa#t@ %ag@
4@ $o5bine #e5on pee#; orange pee#; green onions; tarragon; an( 144 tsp@ sa#t an(
1@ -haw@ Preheat o!en to 400 (egrees@ Line a 7e## ro## pan with foi#@ $o5bine panko with
2@ $ut cucu5ber in ha#f an( thin# s#ice@ 3(( to s#ice( cabbage an( toss with 5ustar( 5iBture@
3@ $ut o< pee# an( white pith fro5 oranges an( (iscar(@ $ut oranges into 142 thick s#ices
4@ 3range fsh on top of oranges; skin si(e (own@ *prea( 1 tsp@ of ogurt on each f##et@ -op
with panko 5iBture; pressing gent# to a(here@ %ake 10+13 5inutes or unti# opa?ue though+
out@ -ransfer fsh with orange s#ices to 4 p#ates@ &arnish with tarragon@ *er!e with
fsh 104
ParticipantsE 4
Ingredients
2 tsp@
1 5e(iu5 onion; sweet; thin# s#ice( 4
1 s5a## cabbage; re(; thin# s#ice( 4
142 cup wine; (r re( 2
2 -bsp@@ !inegar; ba#sa5ic C
142 pint b#ackberries 2
4 f#ets sa#5on f#ets 16
pars#e 0 #e5on 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#5on separate@
Cooking Day:
1@ -haw
2@ "n a ski##et on 5e(iu5 +high; heat oi#@ 3(( onion an( cook 3 5inutes or unti# 7ust ten(er@
2@ 3(( cabbage; 144 tsp sa#t an( pepper@ $ook unti# cabbage starts to wi#t; stirring often@
3@ 3(( wine4!inegar@ /eat to boi#ing; then si55er o!er 5e(iu5 heat for 25 5inutes
or unti# ten(er; stirring occasiona##@ 6e5o!e fro5 heat an( stir in b#ackberries an( 142 tsp sa#t@
4@ )eanwhi#e; #ine a 7e##+ro## pan with foi# an( p#ace sa#5on on it@ %roi# 7 5inutes or unti# 7ust
opa?ue throughout@
5@ Di!i(e cabbage a5ong ser!ing p#ates an( top with sa#5on@ &arnish with pars#e an( #e5on
we(ges if (esire(@
i
Nutrition Facts
$a#ories 335
Protein 35 g
$arbs 20g
-ota# .at 13g
*at .at 2g
.iber 6g
$ho#estero# A05g
*o(iu5 6255g
*a#5on o!er *weet 0 *our $abbage from Eating Light
oi#; o#i!e not pro#ided
#ow carb
onions
cabbages
cups
tbsp@
pints
f#ets
2@ "n a ski##et on 5e(iu5 +high; heat oi#@ 3(( onion an( cook 3 5inutes or unti# 7ust ten(er@
2@ 3(( cabbage; 144 tsp sa#t an( pepper@ $ook unti# cabbage starts to wi#t; stirring often@
3@ 3(( wine4!inegar@ /eat to boi#ing; then si55er o!er 5e(iu5 heat for 25 5inutes
or unti# ten(er; stirring occasiona##@ 6e5o!e fro5 heat an( stir in b#ackberries an( 142 tsp sa#t@
4@ )eanwhi#e; #ine a 7e##+ro## pan with foi# an( p#ace sa#5on on it@ %roi# 7 5inutes or unti# 7ust
5@ Di!i(e cabbage a5ong ser!ing p#ates an( top with sa#5on@ &arnish with pars#e an( #e5on
*a#5on o!er *weet 0 *our $abbage from Eating Light
fsh 105
%acon+>rappe( *ca##ops with Le5on+/erb Dressing
from Eating Light partE 1
Ingredients
6 tbsp@ oi#; o#i!e 6
3 tbsp@ basi# #ea!es; fresh; choppe( 3
1 tsp@ gar#ic; 5ince( 1
1 tsp@ #e5on 'est 1
2 tbsp@ #e5on 7uice; fresh 2
1 tsp@ rose5ar; fresh 1
C thin bacon C
16 #arge sea sca##ops; fresh 16
16 toothpicks not pro!i(e(
non stick cooking spra
To prepare for group:
1@ "n b#en(er; co5bine oi#; basi#; gar#ic; 'est; #e5on 7uice; an( rose5ar@
Pu#se unti# s5ooth@ %ag ha#f of (ressing with sca##ops@ %ag re5aining (ressing@
2@ $ut bacon in ha#f an( bag@
!n Cooking Day:
1@ -haw@
2@ *oak toothpicks in co#( water for 5 5inutes@
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 5e(iu5+high heat@ $ook
sca##ops on si(es; so bacon touches pan; about 4+6 5inutes; or unti# bacon is #ight# charre( an(
sca##ops are cooke( through; turning@
5@ P#ace sca##ops un(er broi#er a few 5inutes to crisp up bacon if nee(e(@
6@ P#ace sca##ops on p#atter an( (ri''#e with re5aining (ressing@
Nutrition Facts
$a#ories 326
Protein 22g
$arbs 5g
-ota# .at 25g
*at .at 4g
.iber 0g
$ho#estero# 535g
*o(iu5 416
#ow carb
%acon+>rappe( *ca##ops with Le5on+/erb Dressing
tbsp@
tbsp@
tsp@
tsp@
tbsp@
tsp@
strips
sca##ops
not pro!i(e(
4@ $oat non stick gri((#e or ski##et with cooking spra an( heat o!er 5e(iu5+high heat@ $ook
sca##ops on si(es; so bacon touches pan; about 4+6 5inutes; or unti# bacon is #ight# charre( an(
fsh 107
*a#5on with :a#e *aute
DiabeticLivingOnline.com Participants 4
Ingredients
4 sa#5on f#ets; 5 o'@ 16
1 tsp@@ th5e; (rie( 4
142 tsp@ gar#ic; pow(er 2
144 tsp@ sa#t 1
144 tsp@ pepper; caenne 1
1 tsp@@ oi#; o#i!e not pro!i(e(
1 sha##ot; fne# choppe( 4
1 c#o!e gar#ic 4
12 o'@@ ka#e; torn; (iscar( ste5s 4C
1 tsp@ #e5on pee# 4
14C tsp@ sa#t not pro!i(e(
#e5on we(ges
To Prepare for $roup:
1@ )iB th5e; gar#ic pow(er; sa#t an( caenne pepper@ %ag
2@ $hop sha##ot an( gar#ic an( bag together@ %ag #e5on pee#@
3@ %ag ka#e@ D9 M9- .6DD2D@ %ag fsh@
Cooking Day:
1@ -haw@
2@ 6inse fsh an( pat (r@ *prink#e tops of fsh e!en# with seasoning 5iBture@
3@ &ri## fsh unco!ere( on a grease( rack for C + 12 5inutes o!er 5e(iu5 heat; turning
once ha#fwa or unti# fsh begins to =ake@ $o!er an( keep war5@
4@ "n (utch o!en; cook sha##ot an( gar#ic in hot oi# o!er 5e(iu5 heat for 2+ 4 5inutes or
unti# ten(er@ 3(( ka#e an( #e5on pee#@ $o!er an( cook for 2 5inutes@ Jnco!er an( cook
for 6 + C 5ore 5inutes or unti# ka#e is beginning to wi#t; turn with #ong+han(#e( tongs to cook@
5@ *prink#e with 14C tsp@ sa#t@ *er!e with sa#5on an( #e5on we(ges@
Nutrition Facts
$a#ories 357
Protein 32g
$arbs 11g
.iber 2g
-ota# .at 21g
*at .at 5g
$ho#estero# 7C5g
*o(iu5 3405g
#ow carb
f#ets
tsp@
tsp@
tsp@
tsp@
not pro!i(e(
sha##ots
c#o!es
o'@
tsp@
not pro!i(e(
for 6 + C 5ore 5inutes or unti# ka#e is beginning to wi#t; turn with #ong+han(#e( tongs to cook@
steak 101
.#ank *teak
$omensDa participants 1
Ingredients
1 s5a## H1 142 poun(I $au#i=ower; core( an( s#ice( 1
2 tbsp@ oi#; o#i!e 2
1 142 #bs@ %eef .#ank *teak 1 142
cup pars#e; fresh; choppe( 0
2 tbsp@ !inegar; re( wine 2
1 tbsp@ $apers; choppe( 1
1 *ha##ot or 144 s5a## onion; re(; fne# choppe( 1
To prepare for group
1@ $ore an( s#ice cau#i=ower@ %ag@
2@ $o5bine pars#e; !inegar; capers; sha##ot an( 2 tbsp@ of oi#@ %ag
3@ %ag 5eat
Cooking Day
-haw@
1@ *tea5 cau#i=ower for 10+12 5inutes or unti# ten(er@ Drain@
2@ )eanwhi#e; in #arge ski##et on 5e(iu5; heat 1 tbsp@ oi#@ *eason =ank steak with 142 tsp@ *a#t
an( 142 tsp@ Pepper@ 3(( to ski##et an( cook 5+6 5inutes per si(e@ Let rest at #east 5 5inutes
before s#icing@
3@ "n foo( processor; co5bine cau#i=ower; 1 tbsp@ oi#; 144 tsp@ of sa#t an( 144 tsp@ peppper@
Process unti# s5ooth@
4@ *er!e sauce with steak an( cau#i=ower@
Nutrition Facts
362 ca#ories
37 g protein
5 g carbs
21 g tota# fat
6 g sat fat
2 g fber
A7 5g cho#estero#
5225g so(iu5
#ow carb
cau#i=ower
tbsp@
#bs@
cups
tbsp@
tbsp@
sha##ots
2@ )eanwhi#e; in #arge ski##et on 5e(iu5; heat 1 tbsp@ oi#@ *eason =ank steak with 142 tsp@ *a#t
an( 142 tsp@ Pepper@ 3(( to ski##et an( cook 5+6 5inutes per si(e@ Let rest at #east 5 5inutes
3@ "n foo( processor; co5bine cau#i=ower; 1 tbsp@ oi#; 144 tsp@ of sa#t an( 144 tsp@ peppper@
turke 101
partE 6
Ingredients
1 #b@ groun( turke 6
2 tsp@ gar#ic; 5ince( 12
1 #arge egg; beaten 6
142 cup brea( cru5bs; seasone( 3
144 cup cheese; pare5san ; grate( 1@5
1 tbsp@ oi#; o#i!e not pro!i(e(
1 5e(@ onion; ha#!e( an( thin# s#ice( 6
2 cans broth; chicken; re(+so(iu5 H14@5 o'@I 12
2 cans to5atoes; (ice( H14@5 o'@I 12
20 o'@ spinach; fresh 120
To Prepare for group:
1@ $o5bine turke; gar#ic; egg; brea(cru5bs; par5esan; sa#t an( 144 tsp@ pepper@ Jsing 1 tbsp@
for each; ro## 5iBture into 5eatba##s@ %ag
2@ *#ice onion an( bag@
3@ Labe# cans of chicken broth;to5atoes; an( bag of spinach@
Cooking Day:
1@ -haw
2@ "n a #arge pot; heat oi# o!er 5e(iu5 heat@ $ook onion; stirring occasiona##; unti# softene(@ 3((
broth an( to5atoes with 7uiceF bring to a si55er@ 3(( 5eatba##sF cook; without stirring unti#
5eatba##s =oat to the surface; about 5 5inutes@
3@ 3(( as 5uch spinach to the pot as wi## ft@ $ook; gra(ua## a((ing re5aing spinach ; unti#
wi#te( an( 5eatba##s are cooke( through; about 5 5ore 5inutes@ *eason with
sa#t an( pepper@ *er!e soup sprink#e( with 5ore par5esan@
Nutrition Facts
$a#ories 1A7@3
Protein 22@2 g
$arbs 17@5 g
-ota# .at 5@0 g
*at 1@4 g
.iber 3@7 g
$ho#estero# 64@4 g
*o(iu5 532@3 5g
"ta#ian >e((ing *oup fro5 .oo(@co5
#ow carb
#b@
tsp@
eggs
cups
cups
not pro!i(e(
onions
cans
cans
o'@
1@ $o5bine turke; gar#ic; egg; brea(cru5bs; par5esan; sa#t an( 144 tsp@ pepper@ Jsing 1 tbsp@
2@ "n a #arge pot; heat oi# o!er 5e(iu5 heat@ $ook onion; stirring occasiona##; unti# softene(@ 3((
broth an( to5atoes with 7uiceF bring to a si55er@ 3(( 5eatba##sF cook; without stirring unti#
3@ 3(( as 5uch spinach to the pot as wi## ft@ $ook; gra(ua## a((ing re5aing spinach ; unti#
pork 100
$ranberr+)ustar( Pork Loin
Participants 7
Ingredients
2 #bs@ bone#ess who#e pork #oin roast 14
1 can H14 o'@I who#e berr+cranberr sauce 7
142 cup 5ustar(; Di7on 3@5
3 tbsp@ sugar; brown 7
3 tbsp@ #e5on 7uice 21
1 tbsp@ cornstarch 7
1 cup co#( water 7
To prepare for group
1@ $o5bine cranberr sauce; 5ustar(; bronw sugar an( #e5on 7uice in #arge 'ip#ock@ 3(( pork@
2@ %ag corn starch@
Cooking Day
1@ -haw@
2@ P#ace roast in s#ow cooker@ $ook on #ow for 4+5 hours or unti# 5eat is ten(er@ 6e5o!e
roast an( keep war5@
3@ *train cooking 7uices into 2 cup 5easuring cupF a(( enough water to 5easure 2 cups@ "n
a s5a## saucepan; stir in cornstarch an( co#( water unti# s5oothF stir in cooking 7uices@ %ring
cornstarch an( co#( water unti# s5oothF stir in cooking 7uices@ %ring to a boi#F cook an( stir
for 2 5inutes or unti# thickene(@ *er!e with pork@
#ow carb
#bs@
cans
cups
tbsp@
tbsp@
tbsp@
cups
1@ $o5bine cranberr sauce; 5ustar(; bronw sugar an( #e5on 7uice in #arge 'ip#ock@ 3(( pork@
2@ P#ace roast in s#ow cooker@ $ook on #ow for 4+5 hours or unti# 5eat is ten(er@ 6e5o!e
3@ *train cooking 7uices into 2 cup 5easuring cupF a(( enough water to 5easure 2 cups@ "n
a s5a## saucepan; stir in cornstarch an( co#( water unti# s5oothF stir in cooking 7uices@ %ring
cornstarch an( co#( water unti# s5oothF stir in cooking 7uices@ %ring to a boi#F cook an( stir
pork 101
partE 6
Ingredients
4 5e(iu5 potatoes 24
4 5e(iu5 carrots; s#ice( 24
4 H4 o'@ I bone#ess pork #oin chops 24
2 tbsp@ onion soup 5iB 12
1 tsp@ cornstarch 6
2 can soup; crea5 of chicken 12
To prepare for group:
1@ *#ice carrots an( bag@ /an( out who#e potato@
2@ $o5bine soup 5iB; cornstarch; an( soup@ %ag@
3@ %ag pork chops seperate#@
Cooking Day:
1@ -haw
2@ Preheat o!en to 350 (egrees@
3@ Pee# an( cut potaotes into 144 inch s#ices@ P#ace potatoes an( carrots in a 1 ?t@@ %aking (ish
coate( 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 5iBture o!er chops@ $o!er an( bake for 1 hour or unti# 5eat an( !eggis are ten(er@
Nutrition Facts
$a#ories 360
Protein 27g
$arbs 34g
.iber 6g
-ota# .at 11g
*at .at 3g
$ho#estero# 575g
*o(iu5 C075g
$rea5 Pork $hop Dinner fro5 tasteofho5e@co5
#ow carb
potatoes
carrots
chops
tbsp@
tsp@
cans
3@ Pee# an( cut potaotes into 144 inch s#ices@ P#ace potatoes an( carrots in a 1 ?t@@ %aking (ish
4@ Pour soup 5iBture o!er chops@ $o!er an( bake for 1 hour or unti# 5eat an( !eggis are ten(er@
pork 102
ParticipantsE 4
Ingredients
1 #b@ pork ten(er#oin 4
1 tsp@ so sauce; #ow so(iu5 4
1 -bsp@ oi#; o#i!e L1 tsp@ 4
144 tsp@ car(a5on 1
2 5e(iu5 carrots C
2 c#o!es gar#ic C
2 bunches swiss char( C
To prepare for group:
1@ "n ga##on bag; co5bine pork; so sauce; 1 tsp of o#i!e oi#; ha#f of car(a5on; 144 tsp sa#t
an( 14C tsp@ pepper@
2@ -hin# s#ice carrots at an ang#e an( fne# chop gar#ic@ %ag@
Cooking Day:
1@ -haw@
2@ Preheat o!en to 475 (egrees@ P#ace pork in baking pan an( roast 10 +25 5inutes; or unti#
pork is bare# pink@
3@ )eanwhi#e; (iscar( ste5s of swiss char(; then s#ice #ea!es@
4@ "n a 12 inch ski##et on 5e(iu5 heat; heat tab#espoon of oi#@ 3(( carrots an( cook 4+ 5 5inutes
or unti# 7ust ten(er@ 3(( gar#ic; cook 1 5inute; stirring@ 3(( char(; 14C tsp@ sa#t; an( 14C tsp@
pepper@ $ook 6+C 5inutes@ *tir in re5aining car(a5o5 an( cook 1 5inute; stirring@ $ut pork
into s#ices crosswise@ P#ace !egetab#e on p#ates an( top with pork@
Nutrition Facts
$a#orires 200
Protein 25 g
$arbs Cg
-ota# .at C g
*at .at 2g
.iber 3g
$ho#estero# 62g
*o(iu5 5755g
6oaste( Pork with $har( fro5 &oo( /ousekeeping
3@ %ag char( seperate#@ Do not freee.
#ow carb
#bs@
tsp@
tbsp@
tsp@
carrots
c#o!es
bunches
1@ "n ga##on bag; co5bine pork; so sauce; 1 tsp of o#i!e oi#; ha#f of car(a5on; 144 tsp sa#t
2@ Preheat o!en to 475 (egrees@ P#ace pork in baking pan an( roast 10 +25 5inutes; or unti#
4@ "n a 12 inch ski##et on 5e(iu5 heat; heat tab#espoon of oi#@ 3(( carrots an( cook 4+ 5 5inutes
or unti# 7ust ten(er@ 3(( gar#ic; cook 1 5inute; stirring@ 3(( char(; 14C tsp@ sa#t; an( 14C tsp@
pepper@ $ook 6+C 5inutes@ *tir in re5aining car(a5o5 an( cook 1 5inute; stirring@ $ut pork
fro5 &oo( /ousekeeping
pork 103
ParticipantsE 4
Ingredients
2 tsp@ oi#; o#i!e not pro!i(e(
4 HC o'@I pork chops; center cut 16
2 pears; an7ou; pee#e(; core(; an( cut C
1 12 o'@ bott#e beer; #ager 4
344 tsp@ sage 3
To prepare for group:
1@ Pee#; core; an( cut pears@ %ag
2@ %ag seperat# beer an( sage@
3@ %ag chops@
Cooking Day:
1@ -haw@
2@ "n #arge ski##et on 5e(iu5+high heat; heat oi#@ *eason chops with sa#t an( pepper if (esire(@
3(( to ski##et an( sear about 4 5inutes per si(e or unti# #ight# browne(@ -ransfer to a p#ate@
3@ Drain a## but 1 tbsp@ of fat fro5 pan@
4@ 3(( pears to ski##et an( cook about 6 5inutes or unti# go#(en@ -ransfer to p#ate with pork@
5@ 3(( beer an( sage to pan@ >ith woo(en spoon; scrape up cara5e#i'e( bits fro5 botto5@
6eturn pork an( pears to pan an( bring to a si55er@ Partia## co!er ski##et with #i(; re(uce heat
to #ow an( braise about 5+7 5inutes or unti# pork is cooke( through@ 6e5o!e pork an( pears
fro5 pan@ *ki5 awa an fat fro5 #i?ui(; increase heat to 5e(iu5 an( cook about 10 5inutes
or unti# sauce is re(uce( b ha#f@ *er!e with pork an( pears@
Nutrition Facts
$a#ories 34C
Protein 25g
$arbs 15g
-ota# .at 20g
*at .at 4g
.iber 66g
$ho#estero# 665g
*o(iu5 4C35g
%eer+%raise( Pork $hops fro5 $ountr Li!ing
#ow carb
not pro!i(e(
chops
pears
bott#es
tsp@
2@ "n #arge ski##et on 5e(iu5+high heat; heat oi#@ *eason chops with sa#t an( pepper if (esire(@
3(( to ski##et an( sear about 4 5inutes per si(e or unti# #ight# browne(@ -ransfer to a p#ate@
4@ 3(( pears to ski##et an( cook about 6 5inutes or unti# go#(en@ -ransfer to p#ate with pork@
5@ 3(( beer an( sage to pan@ >ith woo(en spoon; scrape up cara5e#i'e( bits fro5 botto5@
6eturn pork an( pears to pan an( bring to a si55er@ Partia## co!er ski##et with #i(; re(uce heat
to #ow an( braise about 5+7 5inutes or unti# pork is cooke( through@ 6e5o!e pork an( pears
fro5 pan@ *ki5 awa an fat fro5 #i?ui(; increase heat to 5e(iu5 an( cook about 10 5inutes
pork 104
)akeo!er -e5pting -orte##ini 0 /a5
Tasteofhome.com partE 4
Ingredients
1 package torte##ini; cheese; refrigerate( 4 pkgs@
1 cup brocco#i; fresh; choppe( 4 cups
144 cup butter; rf; cube( 1 cups
144 cup =our 1 cups
344 cup 5i#k; ski5 3 cups
144 cup ha#f an( ha#f 1 cups
1 142 cup ha5; cube( 6 cups
142 pkg@ crea5 cheese; rf; cube( 2 pkgs@
142 cup cheese; par5esan; grate( 2 cups
1 tsp@ basi# 4 tsp@
142 tsp@ gar#ic; pow(er 2 tsp@
144 tsp@ pepper; b#ack 1 tsp@
1 can to5ato;(ice( 4 cans
To prepare for group:
1@ "n ski##et o!er 5e(iu5 heat; 5e#t butter@ *tir in =our unti# s5oothF gra(ua## a(( 5i#k an( crea5@
%ring to a boi#F cook an( stir for 1 5inute or unti# thickene(@
2@ 3(( ha5; cheeses; basi#; gar#ic pow(er an( pepper@ *tir unti# crea5 cheese is 5e#te(@ 6e5o!e
fro5 heat an( a(( to5ato@ Let coo#@ %ag
3@ %ag torte##ini an( brocco#i separate@
$ooking DaE
1@ -haw
2@ $ook torte##ini accor(ing to package (irections; a((ing choppe( brocco#i (uring the #ast
5 5inutes of cooking@
3@ >ar5 sauce in #arge saucepan@ Drain torte##ini 5iBture an( a(( to sauce@
Nutrition Facts
$a#ories 334
Protein 1Ag
$arbs 2Ag
.iber 2g
-ota# .at 16g
*at .at Ag
$ho#estero# 665g
*o(iu5 C655g
#ow carb
1@ "n ski##et o!er 5e(iu5 heat; 5e#t butter@ *tir in =our unti# s5oothF gra(ua## a(( 5i#k an( crea5@
2@ 3(( ha5; cheeses; basi#; gar#ic pow(er an( pepper@ *tir unti# crea5 cheese is 5e#te(@ 6e5o!e
2@ $ook torte##ini accor(ing to package (irections; a((ing choppe( brocco#i (uring the #ast
pork 105
&#a'e( Pork $hops with *pinach+Po5 *a#a(
DiabeticLivingOnline.com participants 4
Ingredients
4 pork chops; thick cut 16
2 cups 7uice; po5egranate or cranberr C
142 cup onion; re(; fne# chopppe( 2
142 cup 7uice; orange 2
1 tbsp@ 5ustar(; (i7on 4
2 tsp@ ginger; fresh; grate( C
2 tsp@ gar#ic; 5ince( C
142 tsp@ nut5eg 2
142 tsp@ pepper; b#ack 2
4 cups spinach; bab; fresh 16
1 s5a## cucu5ber; thin# s#ice( 4
144 cup onion; re(; s#i!ere( 1
3 tbsp@ !inaigrette; raspberr; rf 12
143 cup po5egranate see(s 1 143
To Prepare for $roup:
1@ $o5bine 7uices; onion; 5ustar(; ginger; gar#ic; nut5eg an( pepper@
2@ %ag one cup of 5arina(e in a ?uart bag@ P#ace re5ain(er of 5arina(e in a ga##on
bag an( a(( chops@
Cooking Day:
1@ -haw@
2@ Drain chops; (iscar( 5arina(e@ &ri## o!er 5e(iu5 heat for 4+5 5inutes per si(e@
6e5o!e fro5 heat an( co!er@
3@ P#ace reser!e( 1 cup 5arina(e in saucepan@ %ring to a boi# an( si55er 15+1C 5inutes
or unti# re(uce( to 144 cup@
4@ %rush pork chops with g#a'e an( ser!e with sa#a(@
%pinac&'Pom %alad
1@ "n a #arge bow# co5bine spinach; cucu5ber an( onion@ -oss with !iniagrette an( top
with po5egranate see(s@
Nutrition Facts
$a#ories 360 tota# fat C g
Protein 40g sat fat 2 g
$arbs 30g cho#es 117 5g
.iber 2g so(iu5 343 5g
#ow carb
chops
cups
cups
cups
tbsp@
tsp@
tsp@
tsp@
tsp@
cups
cups
tbsp@
cups
3@ P#ace reser!e( 1 cup 5arina(e in saucepan@ %ring to a boi# an( si55er 15+1C 5inutes
pork 107
9nion+3pp#e Pork $hops
Tasteofhome.com
participantsE 4
Ingredients
4 pork chops; #oin; bone#ess 16
142 tsp@ gar#ic; sa#t 2
142 tsp@ #e5on pepper seasoning 2
4 tsp@ oi#; o#i!e not pro!i(e(
1 5e(@ app#e; pee#e(; thin# s#ice( 4
1 s5a## onion; thin# s#ice( 4
243 cup broth; chicken; r@s 2 243
4 tbsp@ 5ap#e srup 16
To prepare for group:
1@ $o5bine gar#ic sa#t an( #e5on pepper seasoning@ %ag@
2@ %ag s#ice( onion@ /an( out app#e; D9 M9- $J- or .6DD2D@
3@ $o5bine broth an( 5ap#e srup@ %ag@
Cooking Day:
1@ -haw@ Preheat o!en to 350 (egrees@
2@ *prink#e chops with gar#ic4#e5on pepper seasoning@ "n a #arge o!enproof ski##et; brown
chops in oi#@ 6e5o!e an( keep war5@
3@ Pee# an( s#ice app#e@ "n sa5e ski##et; suate app#e an( onion in (rippings unti# ten(er@
4@ *tir in broth4srup an( bring to a boi#@ 6e(uce heatF si55er unco!ere(; for 5 + 7 5inutes
or unti# #i?ui( is a#5ost e!aporate(@
5@ 6eturn chops to pan@ $o!er an( bake for 15 + 20 5in or unti# a ther5o5eter rea(s
145 (egrees@
Nutrition Facts
$a#ories 2A1
Protein 23g
$arbs 25g
.iber 2g
-ota# .at 11g
*at .at 3g
$ho#estero# 555g
*o(iu5 4145g
#ow carb
chops
tsp@
tsp@
not pro!i(e(
app#es
onions
cups
tbsp@
2@ *prink#e chops with gar#ic4#e5on pepper seasoning@ "n a #arge o!enproof ski##et; brown
3@ Pee# an( s#ice app#e@ "n sa5e ski##et; suate app#e an( onion in (rippings unti# ten(er@
4@ *tir in broth4srup an( bring to a boi#@ 6e(uce heatF si55er unco!ere(; for 5 + 7 5inutes
5@ 6eturn chops to pan@ $o!er an( bake for 15 + 20 5in or unti# a ther5o5eter rea(s
steak 100
participants 3
Ingredients
1 cup L1 tbsp@ =our; a## purpose; (i!i(e( 3 cups
1 tsp@ pepper; (i!i(e( 3 tsp@
1 142 poun(s steak; beef top roun(; cut into thin s#ices 4@5 #bs@
2 -bsp@ oi#; cano#a not pro!i(e(
1 cup 5ushroo5s; fresh; c#ice( 3 cup
1 s5a## onion; choppe( 3 s5a##
1 tsp@@ gar#ic; 5ince( 3
1 can broth; beef; re(uce( so(iu5 3 can
1 tsp@ sa#t not pro!i(e(
1 cup sour crea5; rf 3 cup
1 pkg noo(#es; o#k free 3 pkgs
To prepare for group
1@ $o5bine 142 cup =our an( 144 tsp@ pepper in a ?uart bag@
2@ %ag re5aining =our@
3@ $o5bine 5ushroo5s; onions; an( gar#ic in bag@
4@ %ag sour crea5@
5@ %ag noo(#es@
6@ $o5bine beef; a## bags an( beef broth in #arge bag@
Cooking Day
1@ -haw
2@ 3(( beef; a few pieces at a ti5e to =our 0 pepper 5iBture an( shake to coat@
3@ "n a #arge non+stick ski##et o!er 5e(+high heat; cook beef in oi# in batches unti# no #onger pink@
6e5o!e an( keep war5@
4@ "n sa5e ski##et; saute 5ushroo5s; onion; an( gar#ic in (rippings unti# ten(er@
5@ >hisk re5aining =our an( broth unti# s5oothF stir into ski##et@ %ring to a boi#F cook an( stir
for 2 5inutes@
6@ 3(( beef; sa#t an( re5aining pepper@ 3(( sour crea5F heat through H(o not boi#I@ *er!e with
cooke( noo(#es@
)akeo!er %eef *trogano< -asteofho5e@co5
#ow carb
=our; (i!i(e(
pepper
steak
not pro!i(e(
5ushroo5s
onion
gar#ic
beef broth
not pro!i(e(
sour crea5
noo(#es
3@ "n a #arge non+stick ski##et o!er 5e(+high heat; cook beef in oi# in batches unti# no #onger pink@
5@ >hisk re5aining =our an( broth unti# s5oothF stir into ski##et@ %ring to a boi#F cook an( stir
6@ 3(( beef; sa#t an( re5aining pepper@ 3(( sour crea5F heat through H(o not boi#I@ *er!e with
!eggie 100
%utternut *?uash 0 :a#e -orte
Eating Light participantsE 4
Ingredients
1 tbsp@ oi#; o#i!e p#us 5ore for pan not pro!i(e(
1 s5a## s?uash; butternut 4
1 5e(iu5 onion; re( 4
1 s5a## bunch ka#e #ea!es cut into 1 in pieces 4
sa#t an( pepper
1 5e(iu5 potato; ukon go#( 4
6 o'@ cheese; pro!o#one; s#ices 24
1 to5ato; p#u5 4
144 cup cheese; par5esan; grate( 1
D! N!T F"(()(. (AT %!!N.
To prepare for group:
1@ %ag cheeses seperate#@
2@ P#ace re5aining !egetab#es in a refrigerator bag@
Cooking Day:
1@ *#ice s?uash; onion; potato; an( to5atoe into thin s#ices@
2@ Preheat o!en to 425 (egrees@ 9i# a A inch springfor5 pan@
3@ 3rrange ha#f of the s?uash in botto5 of pan@ -op with ha#f of onion; separting rings@ -op
with ha#f of ka#e@ Dri''#e with ha#f of oi# an( season with 144 tsp sa#t@ -op with potato s#ices
an( ha#f of pro!o#one s#ices@
4@ -op with re5ain ka#e; (ri''#e with re5aining oi# an( season with 144 tsp@ sa#t an( 144 tsp@
pepper@ -op with re5aining onion; to5atoes; an( pro!o#one@ 3rrange re5aining s?uash on
top an( sprink#e with par5esan@
5@ $o!er with foi#; p#ace on baking sheet; an( bake 20 5inutes@ 6e5o!e foi# an( bake C + 10
5inutes or unti# !eggies are ten(er an( top begins to brown@
Nutrition Facts
$a#ories 340
Protein 1Cg
$arbs 2Cg
-ota# .at 1Ag
*at .at Ag
.iber 5g
$ho#estero# 365g
*o(iu5 7545g
#ow carb
not pro!i(e(
s?uash
onions
bunches
potatoes
o'@
to5atoes
cup
3@ 3rrange ha#f of the s?uash in botto5 of pan@ -op with ha#f of onion; separting rings@ -op
with ha#f of ka#e@ Dri''#e with ha#f of oi# an( season with 144 tsp sa#t@ -op with potato s#ices
4@ -op with re5ain ka#e; (ri''#e with re5aining oi# an( season with 144 tsp@ sa#t an( 144 tsp@
pepper@ -op with re5aining onion; to5atoes; an( pro!o#one@ 3rrange re5aining s?uash on
5@ $o!er with foi#; p#ace on baking sheet; an( bake 20 5inutes@ 6e5o!e foi# an( bake C + 10
!eggie 101
)akeo!er /ashbrown *oup
Tasteofhome.com participants 4
Ingredients
2 onion; green; choppe( C
2 tsp@ oi#; cano#a C
1 pkg@ fro'en 9,%rien potatoes; 2C o'@ 4
2 cups 5i#k; 2K C
1 can soup; crea5 of chkn; 6. 4
6 strips bacon; turke; cooke( 0 (ice( 24
142 cups cheese; che((ar; shre((e( 2
To prepare for group:
1@ "n ski##et; saute onions in oi# unti# ten(er@ 6e5o!e fro5 heat@
2@ $o5bine onions with 5i#k an( soup@ 3(( 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 206
Protein Cg
$arbs 24 g
.iber 2g
-ota# .at Ag
*at .at 4g
$ho#estero# 265g
*o(iu5 5205g
#ow carb
onions
tsp@
pkgs@
cups
can
strips
cups