45 Old Solomons Isl. Rd. Suite 205 Annapolis, MD 21401

Weight Loss Recipes

Roasted Green Cabbage

Wedges with Lemon

Roasted Green Cabbage Wedges with Lemon

3 carbs per serving

4 grams of protein

Cook time: 5-10 minutes

Ingredients:

1 head organic green cabbage

2 tbsp olive oil

3 tbsp freshly squeezed lemon juice

salt/pepper

Easy preparation:

  • Preheat oven to 440 degrees Fahrenheit.

  • Brush baking pan with olive oil.

  • Slice cabbage into equal wedges (cut through leaves and core).

  • Place the wedges in rows on the baking pan.

  • Brush cabbage with olive oil, lemon, salt, pepper.

  • Roast cabbage on all sides for 10 minutes or until crisp and serve as a side or a snack.

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Kicking Garlic Portobellos

 

2 carbs per serving

5 grams of protein

Cook time: 15-20 minutes

Ingredients:

6 small portobello mushrooms

½ cup olive oil

2 crushed garlic cloves

1 tbsp thyme

2 dashes hot sauce

2 tbsp minced onion

salt/pepper

Easy preparation:

  • Remove stems from mushrooms, set caps on a plate.

  • Mix together olive oil, garlic, hot sauce, thyme, onion and salt.

  • Coat portobellos with olive oil mixture.

  • Grill portobellos over low to medium heat, about 7 minutes per side.  Continuously baste with olive oil mixture.

  • Serve as a side to seafood or a topping to burgers!

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Chipotle Garlic Asparagus

3 carbs per serving

3 grams of protein

Cook time: 5 minutes

 

Ingredients:

1-2 lbs asparagus

1 batch of Chipotle Garlic Butter (see recipe below)

 

Easy preparation:

  • Snap off ends of asparagus and set aside.
  • Combine ¼ pound butter, 2 chipotle chiles and 1 crushed garlic clove in food processor or blender.  
  • Grill or steam asparagus until tender, melt chipotle sauce and drizzle over asparagus.
  • Add salt/pepper to taste.

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Yummy Broccoli Salad

5 carbs per serving

7 grams of protein

Cook time: 10 minutes

 

Ingredients:

1 head broccoli

2 tbsp olive oil

2 tbsp sesame oil

2 tbsp sesame seeds

¼ cup soy sauce

½ tsp apple cider vinegar

 

Easy preparation:

  • Cut broccoli into spears, brush with olive oil and grill or bake until tender.
  • Put broccoli into bowl, add the rest of the olive oil, vinegar, soy sauce, and sesame oil.
  • Stir, add sesame seeds and serve at room temperature.

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Lightly Grilled Vidalias

4 carbs per slice (watch your portions as grilled onions are higher in carbs)

1 gram of protein

Cook time: 8-10 minutes

 

Ingredients:

2 large Vidalia onions

¼ cup of olive oil/vinegar mix, or your favorite Tessamae’s low carb dressing!

 

Easy preparation:

  • Peel onions and slice.
  • Lay onion slices in a grill basket or on a baking sheet for the oven.
  • Grill or bake, basting with dressing until lightly cooked.  Serve warm.

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Summer Veggie Packets

3 carbs per packet

3 grams of protein

Cook time: 20 minutes

 

Ingredients:

½ head cauliflower and/or broccoli

½ medium onion

½ tsp salt

½ tsp pepper

4 slices cooked bacon (nitrate free, high-quality source)

2 tbsp butter (grass-fed)

 

Easy preparation:

  • Chop cauliflower, and onion.
  • Place vegetables in middle of aluminum foil, add salt/pepper, crumble cooked bacon on top, add melted butter.
  • Fold foil over, roll ends together.
  • Place packet on grill or bake about 12-15 minutes per side over medium heat and serve.

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Cajun Veggie Medley (This makes a great Cajun seasoning that keeps well in a shaker with a tight lid)

3 carbs per serving

2 grams of protein

Cook time: 10 minutes

 

Ingredients:

2 ½ tbsp paprika

2 tbsp salt

2 tbsp garlic powder

1 tbsp pepper

1 tbsp onion powder

1 tbsp cayenne pepper

1 tbsp dried oregano

1 tbsp dried thyme

Low carb veggies of your choice!

 

Easy preparation:

  • Combine ingredients and add to your low carb veggies.
  • Grill, or bake, baste with coconut oil and serve as a delicious side.

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Tasty Kale/Spinach Salad

2-3 carbs per serving

2 grams of protein

Cook time: 5 minutes

 

Ingredients:

3 tbsp apple cider vinegar

1 tsp mustard

½ tsp Creole seasoning

1 crushed garlic clove

Dash of hot sauce

1 cup kale and/or spinach, sliced onion, sliced baby portobellos (depending on taste).

 

Easy preparation:

  • Whisk everything together in a bowl and enjoy!
  • Can also be prepared as a hot side by steaming veggies and combining with mixture in a bowl.

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Delicious Mustard Greens (This low carb sauce is delicious on pork as well as vegetables)

2 carbs per serving

1 gram of protein

Cook time: 5 minutes

 

Ingredients:

½ cup yellow mustard

2 tbsp lemon juice

1 tbsp stevia

1 tbsp apple cider vinegar

¼ tsp cayenne

Kale, spinach, broccoli, lettuce, or other low carb greens of choice

 

Easy preparation:

  • Combine all ingredients in a sauce pan, simmer for 5 minutes over low heat.
  • Add greens in a bowl and enjoy!

 

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Cilantro Chimichurri

1 carb per serving

1 gram of protein

Cook time: 4-5 minutes

 

Ingredients:

1 bunch cilantro

5 cloves garlic

2 tbsp lime juice

½ small onion cut into a few pieces

½ tsp red pepper flakes

⅔ cup olive oil

Low carb veggie of choice (or try a medley!)

 

Easy Preparation:

  • Chop cilantro enough to fin into blender or food processor.
  • Add everything but olive oil and blend until minced.
  • Scrape into bowl, whisk with olive oil.
  • Spoon over your favorite low carb veggies for a delicious sauce!

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Veggie Adobo Sauce

4 carbs per serving

1-2 grams of protein

Cook time: 5 minutes

 

Ingredients:

3 cloves garlic

1 tsp salt

¾ tsp cumin

1 tsp oregano

½ tsp pepper

¾ cup lime juice

¼ tsp lemon juice or orange extract

 

Easy Preparation:

  • Mix everything together in a bowl, combine over low carb veggies of your choice!
  • Also works as a great marinade for chicken or seafood.

 

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Spicy Citrus Butter Greens

1 carb per serving

2 grams of protein

Cook time: 10 minutes

 

Ingredients:

6 tbsp grass fed butter

2 jalapenos (seeded)

1 tbsp stevia

2 tbsp lemon juice

½ tsp lime juice

Low carb greens of your choice!

 

Easy Preparation:

  • Be sure butter is at room temperature, place in food processor.
  • Slice seeded jalapenos into several pieces, place in food processor or blender.
  • Add other ingredients, blend until minced and add a dollop to your salad greens!
  • Can use as a baste instead by combining ingredients in a saucepan for 5 minutes over low heat.

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Mom’s Cauliflower Salad

3 carbs per serving

7 grams of protein

Cook time: 15 minutes

 

Ingredients:

2 lb. cauliflower, trimmed

3 hard boiled eggs, peeled and grated

1 tbsp mustard

1 tsp hot sauce

½ tsp stevia

2 tbsp minced onion

2 tbsp finely chopped fresh dill

salt/pepper

 

Easy Preparation:

  • Bring a large pot to a boil, season with salt.
  • Cut cauliflower into wedges, add to the pot, cooking for 10-12 minutes.  Drain and let cool.
  • In a large bowl, mix eggs, mustard, hot sauce, stevia, onion, dill, salt/pepper.
  • Shred cauliflower using grater and add to bowl, mixing well.

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Warm Cauliflower, Bacon and Egg Salad

3 carbs per serving

12 grams of protein

Cook time: 10 minutes

 

Ingredients:

1 ½ lb cauliflower trimmed

6 hard boiled eggs, peeled

10 oz. spinach (about 2 cups)

4-5 pieces of cooked bacon (high quality, organic, nitrate-free)

¼ cup chopped green onion

½ cup olive oil

⅓ cup apple cider vinegar

1 tbsp mustard

salt/pepper

 

Easy Preparation:

  • Cut cauliflower and set aside.
  • Slice eggs, place spinach into bowl and add eggs.
  • Simmer green onion, oil, vinegar, and mustard for 5 minutes in a medium saucepan.
  • Boil or steam cauliflower to desired tenderness.
  • Combine ingredients and season to taste with salt/pepper.

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Roasted Pepper and Lemon Salad

4 carbs per serving

2 grams of protein

Cook time: 10 minutes

 

Ingredients:

6 freshly roasted green and red peppers

1 minced garlic clove

¼ cup olive oil

¾ tsp cumin

¼ tsp paprika

¼ tsp pepper

Juice from one lemon

½ cup chopped fresh parsley

 

Easy Preparation:

Chop peppers, place in a bowl, stir in garlic, oil, cumin, paprika, pepper, and lemon.  Season with salt and pepper, toss in parsley.  Cover and refrigerate for future meals!

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Buttered Sesame Kale

4 carbs per serving

4 grams of protein

Cook time: 20 minutes

 

Ingredients:

1 lb kale

2 tbsp olive oil

2 minced garlic cloves

½ cup chicken stock or water

1 tbsp soy sauce

1 tbsp butter

1 tsp sesame oil

1 tbsp sesame seeds

salt/pepper

 

Easy Preparation:

  • Heat olive oil in a skillet, add garlic, kale and stir until covered.  
  • Add stock or water over low heat and steam until kale is tender (about 10-15 mins.)
  • Add soy sauce and stir until some liquid evaporates.
  • Stir in butter, sesame oil, sprinkle seeds on top and season with salt/pepper.

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Green Greens Puree

6 carbs per serving

5 grams of protein

Cook time: 30 minutes

 

Ingredients:

1 cup chicken stock or water

½ lb kale

2 cups green cabbage

½ lb spinach

4 tbsp butter

1 tsp apple cider vinegar

salt/pepper

 

Easy Preparation:

  • Bring stock or water to boil, add kale, cabbage and spinach.
  • Cook until kale wilts.
  • Turn heat to low and let simmer for 20 minutes.
  • Transfer mixture to blender or food processor.
  • Add butter, apple cider vinegar, salt, pepper and serve over top of cauliflower or your favorite seafood!

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Soy Butter-Glazed Mushrooms

4 carbs per serving

5 grams of protein

Cook time: 20 minutes

 

Ingredients:

1 lb extra large white mushrooms

1 cup water

¼ cup soy sauce

½ tsp stevia

4 fresh ginger slices

2 tbsp butter

1 tsp toasted sesame seeds

 

Easy Preparation:

  • In a large pot, combine water, soy sauce, sweetener, and ginger.  
  • Bring to a boil, add mushrooms, cook at medium boil for 20 minutes.
  • Remove the ginger, stir in butter, sesame seeds and enjoy!

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Buttery Cabbage Shreds

3 carbs per serving

5 grams of protein

Cook time: 5-10 minutes

 

Ingredients:

½ head of shredded green cabbage

4 oz. butter or herb butter

salt/pepper

 

Easy Preparation:

  • Melt butter in a frying pan.
  • Saute shredded cabbage on medium heat for 10 minutes or until cabbage reaches desired consistency.
  • Lower heat towards the end, add salt/pepper.
  • This recipe is also delicious with added cumin, curry or your favorite herbs along with the butter in the pan.

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Bacon-wrapped mini meatloaves

Serves 4

Prep time: 15-20 mins.

Cook time: 30 mins. at 400℉

3 carbs

26 grams of protein

Ingredients:

1 lb quality ground beef

6 bacon strips

¼ cup coconut milk

2 minced garlic cloves

⅓ cup fresh minced chives

Chopped parsley

Ground black pepper to taste

Easy preparation:

  • Preheat oven to 400℉.

  • In large bowl, combine ground beef, garlic, chives, and coconut milk.

  • Mix well, and season with black pepper to taste.

  • In a medium size muffin tin, place bacon slices around the sides of each hole.

  • Fill in each bacon-wrapped whole with beef mixture.

  • Cook in oven for 30 minutes.  Remove and serve topped with fresh parsley over a bed of greens (kale, spinach, cabbage) when cooled.

***Always look for quality meat sources, like organic, grass-fed, humanely treated, without the use of antibiotics.  Be sure it’s nitrate free with zero additives; bacon tends to have added sugar and artificial ingredients so always read the label.***

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Crispy Prosciutto and Scallion Frittata

Serves 3-4

Prep time: 10 mins.

Cook time: 30 mins. at 350℉.

4 carbs

31 grams of protein

Ingredients:

3 tablespoons extra-virgin olive oil

6 scallions

4 ounces thinly sliced prosciutto, torn into 1-inch pieces

6-8 eggs

3 tablespoons coconut or unsweetened almond milk

¼ teaspoon black pepper

4 cups arugula (about 2 bunches)

Easy preparation:

  1. Preheat oven to 350℉.  Heat 1 tablespoon of olive oil in skillet over medium heat, add scallions, cook for 1 min.

  2. Add prosciutto and cook, stir occasionally until crisp (3-4 mins).

  3. In a medium bowl, whisk eggs, coconut or almond milk, pepper, pour into skillet and stir.

  4. Bake until browned around the edges (15-20 mins).

  5. Serve over a bed of arugula or other mixed greens, top with chives, or cilantro.

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Cauliflower Hash Browns

Prep time: 8 mins.

Cook time: 12 mins.

5 carbs

13 grams of protein

Ingredients:

2 eggs

2 tablespoons olive oil

¾ pound chopped cauliflower

1 medium diced onion

¼ teaspoon paprika

¼ teaspoon salt

3 tablespoons water

1 minced garlic clove

2 teaspoons lemon juice

Minced, fresh parsley leaves

Pepper to taste

Easy preparation:

  1. Heat oil in skillet, add chopped cauliflower and onion and let simmer about 2-3 mins.

  2. Stir, add paprika, salt, pepper, water and cover about 3-5 mins.

  3. Turn heat down to low, add garlic and cook for 2 mins, stirring constantly.

  4. Add lemon juice, cook until evaporated (roughly 30 seconds).

  5. Cook eggs in a separate skillet, serve hash browns as side dish with parsley on top.

 

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Sausage and Egg Breakfast Bites

Prep time: 10 mins.

Cook time: 20-25 mins.

7 carbs

30 grams of protein

Ingredients:

1 small bunch of dark greens, such as kale, Swiss chard, beet greens or spinach

1-2 cups of crumbled, uncooked sausage (high-quality meat source)

8-10 eggs

a small bunch of parsley or other fresh herb

Easy preparation:

  1. Preheat the oven to 375℉

  2. Slice the greens into thin strips (if using kale, removed the stems). Sauté in oil or butter over medium heat for several minutes, then add the crumbled sausage.

  3. Continue to sauté until sausage is basically cooked, then turn off heat.

  4. Whisk the eggs then stir in the parsley, kale and sausage.

  5. Pour into a greased 8×8 pan. Bake 20-25 minutes.

  6. Let cool slightly before cutting into squares.

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Crunchy Beef Bouillon Salad

Prep time: 5 mins.

Cook time: 2-3 mins. (need hot water)

3 carbs

18 grams of protein

Ingredients:

1 packet of Healthwise Beef Boullion Soup

1 tsp olive oil

6-8 ounces hot water

Chopped cilantro

1 minced garlic clove

Chopped raw onion

3-4 chopped cabbage leaves (or green of choice)

Easy preparation:

  1. Heat water.

  2. Prepare vegetables in a bowl, toss with olive oil, add in garlic and raw onion.

  3. Add soup mixture to hot water.

  4. Pour over vegetables.

  5. Top with cilantro and pepper to taste.

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Chicken Bouillon Lettuce Wraps

Prep time: 10-15 mins.

Cook time: 15 mins. (need hot water)

11 carbs

20 grams of protein

Ingredients:

1 packet of Healthwise Chicken Boullion Soup

1-2 butter lettuce leaves

6-8 ounces of hot water

4-6 Chopped cauliflower florets

¼ tsp garlic powder

½ tsp olive oil

¼ tsp turmeric powder

Pinch of salt

Easy preparation:

  1. In a skillet, heat olive oil, garlic, turmeric and salt.

  2. Heat water and add Chicken Bouillon soup packet.

  3. Add in chopped cauliflower florets and simmer for 3-5 mins.

  4. Place butter lettuce on a plate, add seasoned cauliflower.

  5. Roll butter lettuce with cauliflower inside to make a wrap.

  6. Pour soup over lettuce wraps and enjoy!  Top with green onion for extra taste.

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Beef Bouillon Bun-less Burgers

Prep time: 10 mins.

Cook time: 15-20 mins.

4-5 carbs

28 grams of protein

Ingredients:

1 packet of Healthwise Beef Bouillon soup mix

4-6 oz. thawed quality ground beef

½ tsp olive oil

1 chopped garlic clove

Greens of choice (kale, lettuce, and/or spinach)

Easy preparation:

  1. In a bowl, combine ground beef, chopped garlic, Healthwise Beef Bouillon soup mix and pepper to taste.

  2. Form into a patty, heat olive oil in skillet and cook hamburger to preferred temperature.

  3. Top with either hot mustard, yellow mustard, and/or raw onion.

  4. Serve over a bed of greens

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Beef Bouillon Low Carb Taco Salad

Prep time: 10 mins.

Cook time: 15 mins.

4 carbs

30 grams of protein

Ingredients:

1 packet Healthwise Beef Bouillon soup mix

1 pound high-quality ground beef

8 chopped green onions

1 tablespoon chili powder

salt/pepper to taste

½ head chopped lettuce

½ cup portobello mushrooms

1-2 cups fresh spinach or other green of choice

2-3 teaspoons Walden Farms Creamy Italian or Jersey Onion dressing

Easy preparation:

  1. Heat olive oil in a skillet and cook beef in with chili powder, onions, salt, pepper.

  2. In a large bowl, combine lettuce, spinach and/or other greens, and mushrooms.

  3. Cook beef to desired temperature, serve over greens or in lettuce wraps and drizzle with your favorite Walden Farms no carb dressing!

 

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Cream of Chicken Mashed Cauliflower

(same consistency as mashed potatoes)

Prep time: 15 mins.

Cook time: 8-10 mins.

7 carbs

16 grams of protein

Ingredients:

½ cup sliced Portobello Mushrooms

1 packet of Healthwise Cream of Chicken soup mix

½ tsp olive oil

¼-½ cup coconut milk or unsweetened almond milk

Easy preparation:

  1. Finely chop cauliflower florets.

  2. Steam for 5 minutes or until tender.

  3. In a separate pan, saute portobello mushrooms in olive oil for 2 mins.  Set aside.

  4. Remove cauliflower from steamer, and in a large bowl, combine with milk, Healthwise Cream of Chicken soup mix, dash of salt/pepper to taste.

  5. Mash and serve topped with portobello mushrooms.  Great protein-rich side to any seafood or chicken dish!

***Can substitute any Healthwise soup packet in the mashed cauliflower depending on preference or main dish.***

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Tangy Low-carb vegetable egg salad

Prep time: 20 mins.

Cook time: 10 mins.

8-9 carbs

36 grams of protein

Ingredients:

6 hard boiled eggs

6 tablespoons yellow mustard

¼-½ cup unsweetened almond milk or coconut milk

¼ tsp freshly ground pepper

¼ cup sliced scallions

½ cup finely shredded cabbage (for crunch)

Pinch of salt and paprika

Easy preparation:

  1. Boil eggs for 10 mins.  Let cool, roll on counter to crack shell and it should peel right off.

  2. Combine ingredients in large bowl, mash eggs and mix together.

  3. Garnish with scallions and paprika.

  4. Can be served in lettuce wraps.

 

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Chinese Pesto Chicken Wings

Prep time: 15 mins.

Cook time: 35-40 mins.

3 carbs

24-30 grams of protein

Ingredients:

1 pack of high quality chicken wings

3 cloves minced garlic

1 tablespoon olive oil

Chopped, raw green onions

¼ tsp grated ginger

Easy preparation:

  1. Combine garlic, ginger and olive oil in a bowl and mix to create pesto.  Set half of the mixture aside.

  2. Toss chicken wings in pesto mixture (you can also marinate overnight).  Discard mixture.

  3. Bake chicken wings at 350℉.for 35-40 mins.

  4. Remove from oven,

  5. Pour leftover half of pesto mixture over chicken and serve with onions, greens, or mashed cauliflower (see above recipe).

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Cauliflower Rice

Prep time: 5 mins.

Cook time: 10 mins.

4-5 carbs

3 grams of protein

Ingredients:

6 cauliflower pieces

1-2 teaspoons apple cider vinegar

1 teaspoon olive oil

2 chopped garlic cloves

Dash of salt and pepper

Easy preparation:

  1. Grate cauliflower pieces in a bowl.

  2. Heat olive oil in a skillet and add cauliflower pieces.

  3. Saute with apple cider vinegar, add garlic and salt/pepper to taste.

  4. Serve as a healthy side dish for seafood or meat.

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Flavorful Tuna Salad

Prep time: 5 mins.

1-2 carbs

40 grams of protein

Ingredients:

1 6-ounce can solid white tuna (look for Pacific Wild-caught)

Walden Farms Ranch, Italian or Jersey Onion dressing

1-2 large romaine or butter lettuce leaves

Small onion, diced

3 chopped celery stalks

Dash of paprika

Easy preparation:

  1. Remove contents of the tuna can and combine with onion, celery and dressing

  2. Serve in butter lettuce or romaine leaves, or over a bed of greens. Garnish with paprika, and/or green onions.

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No Cook Vanilla Pudding Coconut Macaroons

(low carb)

Prep time: 15 mins.

Cook time: 15 mins.

1 carb per cookie

2 grams of protein per cookie

Ingredients:

½ cup Carb Counters Instant…No Cook Vanilla Pudding Mix

4 egg whites

1 teaspoon natural vanilla extract

¼-½ cup of stevia depending on taste

2 tablespoons of water

2 cups unsweetened, shredded coconut

Easy preparation:

  1. Preheat oven to 325℉ degrees.

  2. Combine pudding mix, egg whites vanilla, stevia, shredded coconut, and water in a large bowl.

  3. Let the mixture set for 2 minutes at room temperature.

  4. Roll dough into 1-inch balls, flatten and place on a baking sheet.

  5. Cook at 325℉ for 15 minutes or until golden brown.

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Toasted Smaps Cocoa Cereal Bars

Prep time: 10 mins.

Cook time: 1-2 mins.

5 carbs per bar

7-8 grams of protein per bar

Ingredients:

3 cups Smaps Cocoa Cereal (Dixie Carb Counters)

3 teaspoons butter

Pinch of salt

½ teaspoons pure vanilla extract

½ cup unsweetened coconut flour or almond flour

¼-½ cup stevia to sweeten

Easy preparation:

  1. Melt the butter, and combine ingredients in a large bowl.

  2. Knead mixture with hands or a wooden spoon.

  3. Create bars, place on lined baking tray and broil for less than 1 min (until lightly toasted).

  4. Let cool and serve, can refrigerate leftovers.

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Homemade coleslaw with shrimp topper

Prep time: 15 mins.

Cook time: no cook

6 carbs

21 grams of protein

Ingredients:

1 cup of shredded cabbage

4 ounces shredded carrots

Walden Farms Calorie Free Coleslaw dressing (zero carbs, no added sugar).

3 shrimp (can use Walden Farms Calorie Free Seafood Sauce to taste)

3 ounces romaine lettuce-tossed

Easy preparation:

Combine ingredients in a large bowl, garnish with paprika and enjoy!

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Stuffed Mushrooms

Prep time: 10 mins.

Cook time: 4-6 mins.

6 carbs (for 3 stuffed mushrooms)

4-5 grams of protein

Ingredients:

1 lb. cleaned mushrooms (the larger the better for stuffing)

2 tablespoons chopped chives

1 diced onion

2 tablespoons Walden Farms Calorie Free Balsamic Vinaigrette

2-3 drops hot pepper sauce (optional)

Easy preparation:

  1. In a bowl, combine and mix all ingredients, except mushrooms.

  2. Place mushrooms on a greased cookie sheet, stuff with the mixture.  Broil 4-6 minutes or until lightly browned.

  3. Serve over lettuce greens or as a side dish to your favorite seafood!

***For extra protein, add scrambled eggs or ground beef to the stuffing mixture.***

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Baked Garlic and Herb Cauliflower

Prep time: 5 mins.

Cook time: 10 mins.

8-9 carbs

4-5 grams of protein

Ingredients:

1 cauliflower head

1 12 oz. jar Walden Farms Garlic and Herb Sauce

Salt/pepper to taste

Easy preparation:

  1. Slice cauliflower into small pieces.

  1. Bring a pot of water to a boil and add cauliflower florets.

  2. When soft, drain and put in a bowl.

  3. Add jar of Walden Farms Garlic and Herb Sauce, salt/pepper to taste and enjoy!

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Savory BLT Chicken Salad

Prep time: 10 mins.

Cook time: 15 mins.

3 carbs

35 grams of protein

Ingredients:

1 boneless chicken breast, grilled

About 2 cups leaf lettuce, chopped

1/2 small tomato

1-2 crisp pieces bacon, crumbled (high-quality meat source)

1/2 hard boiled egg, sliced in half

2 tablespoons Walden Farms Ranch dressing (no carbs, no added sugar)

Dash pepper

Fresh parsley/chives, chopped

Easy preparation:

  1. Grill the chicken; slice thinly.

  2. Arrange the lettuce on a large plate.

  3. Top with the chicken and remaining ingredients.

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Buffalo- style Steak Salad

Prep time: 5 mins.

Cook time: 15 mins.

6 carbs

28 grams of protein

Ingredients:

1 lb. boneless sirloin or top round flank steak

¾ cup Frank’s Redhot Original Cayenne Pepper Sauce

Red or green bell peppers, cut into quarters

1 tsp garlic powder

1 onion cut into thick slices

Directions:

  1. Pour ½ cup Buffalo Wings Sauce over steak in a deep dish.  Cover and refrigerate for 30 mins. Or up to 3 hours.  Drain meat and rub both sides with garlic powder.

  2. Grill meat and vegetables 10-15 mins. Until tender.  Slice meat and vegetables

  3. Place vegetables in a large bowl.  Stir in chili sauce and the remaining ¼ cup Buffalo Wings Sauce.  Layer meat and vegetable mixture over butter lettuce leaves, dividing evenly.

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Carolina “BBQ” Meatballs

Prep time: 20 mins.

Cook time:15 mins.

3 carbs

45-50 grams of protein

Ingredients

For the meatballs

  • 1 lb. ground pork

  • 1 tsp stevia

  • 1 tsp paprika (smoked if you have it)

  • ½ tsp salt

  • ¼ tsp black pepper

  • ¼ tsp cayenne pepper

  • ½ tsp ground cumin

  • ¼ tsp celery salt

  • 1 egg

  • ¼ cup almond flour

  • 1 Tbsp water

For the “BBQ” sauce

  • ¼ cup yellow mustard

  • 2 tsp Frank’s Hot Sauce

  • 1 Tbsp dried onion flakes

  • 3 Tbsp stevia

  • 2 Tbsp apple cider vinegar

  • 2 Tbsp Walden Farms garlic/herb sauce

  • salt and pepper to taste

Easy preparation:

For the sauce

  1. Combine ingredients  in a small saucepan, stirring until smooth. Simmer on low heat for about 8 minutes.

For the meatballs

  1. Combine all of the meatball ingredients in a medium bowl and mix thoroughly.

  2. Form into 16 meatballs. In a large, pan, saute meatballs over medium heat until golden on all sides and cooked through. About 3 – 4 minutes per side.

  3. Toss the meatballs gently in the sauce, then spread on a parchment lined baking sheet and broil (carefully!!) for 2 – 3 minutes.

  4. Serve with low carb coleslaw for the authentic BBQ experience!

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Spicy Beef Lettuce Cups

Prep time: 5 mins.

Cook time: 10 mins.

3 carbs

21 grams of protein

Ingredients:

1 lb. ground beef (high quality)

1 ½ tbsp olive oil

1 tsp each minced ginger and garlic

1 tbsp minced onion

1 cup Frank’s Redhot Sauce (original)

1 head butter lettuce, pulled apart to make 12 lettuce cups

Easy preparation:

  1. Prepare the filling first: brown turkey in ½ tbsp olive oil in a large skillet, transfer to bowl.

  2. Saute ginger, garlic, onion in remaining oil until soft and lightly golden.

  3. Add Frank’s Redhot Sauce and cooked turkey to skillet.  Let simmer for 5 min.

  4. Serve filling in lettuce cups, spooning about ¼ cup into each and enjoy!

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Sizzling Kabobs

Prep time: 10 mins.

Cook time: 10 mins.

6 carbs

26 grams of protein

Ingredients:

¼ cup yellow mustard

¼ cup Frank’s Redhot Original Cayenne Pepper Sauce

½ cup olive oil

½ cup vinegar

2 tsp. Ground cumin

1 ½ lbs. Beef sirloin steak cut into 1-inch cubes

2 red bell peppers, cut into chunks

Easy preparation:

  1. Mix mustard, hot sauce, vinegar, olive oil and cumin.  Reserve ¼ cup for basting.

  2. Pour remaining marinade over beef into resealable food storage bag.  Marinate for 30 mins-3 hours.

  3. Arrange beef cubes and peppers on skewers.

  4. Grill/broil kabobs over medium high heat about 10 mins. Basting with reserved marinade and serve with a side salad.

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Kickin’ Shrimp Kabobs

Prep time: 5 mins.

Cook time: 5 mins.

2 carbs

22 grams of protein

Ingredients:

⅓ cup Frank’s Redhot Wings sauce

2 tbsp olive oil

1 tsp. minced garlic

Ground ginger

1 ¼ lbs. Large shrimp, shelled and deveined

½ cup onion chopped

Easy preparation:

  1. Heat sauce, oil, garlic and ginger in medium skillet.  Cook over medium heat until sauce bubbles.

  2. Add shrimp, bell peppers and onion.

  3. Stir-fry about 3 mins. until shrimp turn pink and coat with sauce.

  4. Serve over salad or with vegetables

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Simple Herb Crusted Salmon

 

Prep time: 5 mins.

Cook time: 15 mins.

3 carbs

24 grams of protein

Ingredients:

For the salmon

  • 2 salmon fillets (6 oz. each)

  • 1 heaping tablespoon coconut flour

  • 2 tablespoons fresh or dried parsley

  • 1 tablespoon olive oil

  • 1 tablespoon yellow mustard

  • salt and pepper, to taste

For the salad

  • 2 cups arugula

  • ¼ red onion, sliced thin

  • juice of 1 lemon

  • 1 tablespoon white wine vinegar

  • 1 tablespoon olive oil

  • salt and pepper, to taste

Easy preparation:

  1. Preheat oven to 450℉, place salmon on parchment baking sheet.

  2. Top your salmon off with olive oil and mustard and rub into your salmon.

  3. In a small bowl, mix together your coconut flour, parsley, and salt and pepper.

  4. Use a spoon to sprinkle on your toppings on your salmon and then your hand to pat into your salmon.

  5. Place in oven for 10-15 minutes or until salmon is cooked to your preference. I cooked mine more on the medium rare side at 12 minutes.  Serve over salad greens.

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Lemon Chesapeake Wings

Prep time: 5 mins.

Cook time: 25-30 mins.

1-2 carbs

6 grams of protein (per wing)

Ingredients:

12 whole chicken wings

3 tablespoons Old Bay seasoning

⅓ cup Tessemae’s Lemon Chesapeake Dressing

Serve Tessemae’s hot sauce for dipping

Celery sticks for serving

Easy preparation:

  1. Heat grill to medium-low or set charcoal grill for cooking over indirect heat.

  2. Toss wings with Old Bay and 2 tablespoons Lemon Chesapeake.

  3. Grill wings, turning occasionally until cooked all through.

  4. Transfer cooked wings to a bowl and toss with Lemon Chesapeake.  Serve with hot sauce and celery sticks.

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Creamy Onion and Spinach Dip

Prep time: 10 mins.

Cook time: 8-10 mins.

carbs

grams of protein

Ingredients:

1 can of full-fat coconut milk, chilled overnight

1 large chopped onion

2 tablespoonsTessemae’s Zesty Ranch dressing or olive oil

¼ cup chopped parsley

2 chopped garlic cloves

coarse salt and ground black pepper

3 cups tightly packed baby kale

Easy preparation:

  1. Chill the coconut milk.  Scoop cream off the top into a cup and discard water.

  2. Chop kale.

  3. In a large skillet, combine zesty ranch, onion, salt/pepper, and kale.  Cook until tender.

  4. Add chopped garlic, remove mixture from heat.

  5. Pour mixture into a dish, top with salt/pepper, parsley.  Broil until browned, about 3 minutes.  Serve hot with veggies for dipping.

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