Low Carb Feta Grill Patties

Ingredients:

1 pound ground chicken or turkey
6 ounces crumbled feta
2 tablespoons ground oregano
1/4 teaspoon salt
1/4 teaspoon garlic powder

Instructions:

These are great on the outdoor grill, but equally good on an indoor grill or under the broiler. Mix all ingredients well and form into 4 – 6 individual patties. Grill or broil for about 5 to 7 minutes each side. The feta cheese gives these a particularly wonderful and unique flavor. If you’re using an indoor grill you might need to spray it with a bit of nonstick spray because they to tend to stick a little. Enjoy!

Low Carb Spinach Quiche

Ingredients:

1 tablespoon vegetable oil
1 onion, chopped
1 (10 ounce) package frozen chopped spinach, thawed and drained
5 eggs, beaten
3 cups shredded Muenster cheese
1/4 teaspoon salt
1/4 teaspoon ground black pepper

Instructions:

Heat oil in skillet. Saute onions in oil until softened. Stir in spinach, cooking until leaves are very wilted. In a medium mixing bowl mix together eggs, cheese, salt and pepper to your liking. Stir in the spinach and onion and pour into a greased pie pan or casserole dish. Bake at 350 degrees F 30-40 minutes, until eggs are set and top is lightly browned. Keep an eye on the dish the last ten minutes of the cooking. The eggs can burn pretty easily. You may need to adjust your temperture a bit as well, if your oven tends to be overly hot you might end up with a burnt outer edge and a mushy not set center.

Low GI Raspberry Chicken Skillet

Ingredients:

4 boneless, skinless chicken breasts
1 teaspoon dried thyme (or substitute 1 tbsp fresh thyme)
1 tablespoon extra virgin olive oil
1 medium red onion, diced
8 oz raspberry fruit spread (no sugar added)
1/3 cup balsamic vinegar
salt and pepper

Instructions:

Season chicken with thyme and salt. Heat oil in skillet. Saute onion. Add chicken to skillet and cook until chicken is no longer pink. Remove chicken and set aside on a plate. Add fruit spread, balsamic vinegar, and pepper to oil and onion in skillet. Cook until spread is melted and sauce thickens. Pour over chicken and serve. Garnish with fresh berries and parsley for added presentation.

Low GI Whole Wheat Apple Pancakes

Ingredients:

2 large cooking apples, such as Jonathan or Granny Smith, peeled, if desired, and finely chopped (about 1 1/2 cups)
2 teaspoons lemon juice
1 1/2 cups whole wheat flour
2 tablespoons raw sugar
2 teaspoons baking powder
1/2 teaspoon ground cinnamon
1/4 teaspoon salt
1 slightly beaten egg
1 1/2 cups milk
3 tablespoons cooking oil or melted butter
Cooking oil (optional)
Unsweetened applesauce (optional)

Instructions:

Combine apples and lemon juice in one bowl. In another bowl mix the flour, sugar, baking powder, cinammon and salt. In a third bowl beat egg lightly with milk and oil. Add egg mixture to flour mixture and stir. You want the batter to be lumpy so be careful not to overmix. Fold in the apples. Heat griddle or skillet. Drop batter by spoonfuls and cook pancakes as you usually would. Watch for edges to be set and start to brown, then flip. Serve topped with apple sauce or more apple slices instead of syrup. Try swapping out the apples and using pears instead for a different flavor!

Low GI Pea Soup

Did you know that peas lower the GI of a dish!?

Ingredients:

1/2 ounce unsalted butter
2 leeks, chopped, washed and well drained
1 teaspoon chopped fresh thyme leaves
1 garlic clove, finely chopped
1 1/2 pints chicken or vegetable stock
10 ounces shelled or frozen peas
1 round lettuce, washed and chopped up
1 tablespoon finely chopped mint
Ground black pepper

Instructions:

Melt the butter in a saucepan. Cook leeks with thyme and garlic on low heat. Cook until soft but not yet brown. Add the stock and bring to a boil. Add peas and lettuce and continue cooking until the peas are tender. Be careful not to overcook them or they’ll end up mushy. Stir in the mint and add black pepper to your liking. Serve with croutons for added flavor.

Low Fat Carrot Muffins

Ingredients:

1 3/4 cup rolled oats
1 cup flour
1/2 cup raw sugar
1 tablespoon baking powder
1/4 teaspoon nutmeg
2 1/3 cups shredded carrot
2/3 cup fat free milk
2 tablespoons fat free sour cream
1/4 cup egg whites, lightly beaten

Insturctions:

Line muffin pan with papers or spritz with nonstick spray. In a mixing bowl, combine flour, raw sugar, oats, baking powder, and nutmeg. In a separate bowl mix together carrots, milk, sour cream, and egg white. Blend together dry and wet ingredients. Fill each muffin cup a little over half full. Bake at 350 degrees F for 20 minutes. A toothpick or fork inserted in center should come out clean when done. Enjoy!

Low Fat Grilled Ginger and Lemon Chicken

Ingredients:

2 tablespoons fresh lemon juice
2 tablespoons lite soy sauce
1/2 cup red raspberry preserves
2 tablespoons fresh ginger root, peeled and grated
1 teaspoon fresh garlic, minced
4 boneless, skinless chicken breast halves
4 lemon wedges (for garnish, optional)

Instructions:

In a baking dish blend together lemon juice, soy sauce, preserves, ginger root and garlic. Marinate chicken in this mixture for at least 15 minutes (longer is even better!) Grill the chicken for 7 minutes per side or until no longer pink and juices are clear. Serve garnished with lemon wedges. Marinating before grilling helps keeps the chicken from drying out for a tender and juicier result than if you just grilled plain chicken.

Low Fat Chicken Roll Up

Ingredients:

8 ounce package nonfat cream cheese, softened
3 tablespoons chopped green onion
1 1/2 cups cooked chicken breast cuts
2 tablespoons nonfat sour cream
1 teaspoon dried dill
4 (10 inch) low-fat flour tortillas
1 1/2 cups fresh spinach
Nonfat ranch salad dressing or salsa

Instructions:

Combine the cream cheese, onion, chicken, sour cream and dill. Spread on tortilla. Place spinach leaves on top of the filling layer. Roll tortllas and cover with plastic wrap. Refrigerate at least 1 hour or overnight before serving. Slice into bite size pieces and serve with dip of your choice such as nonfat ranch or salsa. Great to prepare the night before and pack in lunches for the next day. If you slice about 1/2 inch thick you can serve as a pinwheels appetizer as well.

Low Carb Sheperd’s Pie

ngredients:

1 pound ground beef or turkey
1/2 onion, chopped
1 10 ounce package of frozen cauliflower
2 tablespoons heavy cream
4 ounces cheddar cheese, shredded
salt and pepper

Instructions:

Brown ground meat and onion as usual, drain. Spread meat and onion in the bottom of pie dish evenly. Cook cauliflower according to package directions, drain. Whip together cauliflower, 2 tbsp heavy cream, and cream cheese as if whipping mashed potatoes. Season with salt and pepper to your liking (or any other seasonings you might like) Spread whipped cauliflower over the meat layer in the dish.  Sprinkle with cheddar cheese across the top. Bake at 350 degrees F for 15 – 20 minutes until cheese is melted and bubbling.

Tuna with Lemon Pepper

Ingredients:

4 tuna steaks (3/4 to 1-inch thick, about 6 ounces each)
Zest and juice of one (1) lemon**
2 teaspoons dried thyme leaves
1/2 to 1 teaspoons coarsely ground black pepper
1/4 teaspoon salt
1 to 2 teaspoons extra-virgin olive oil
Extra-virgin olive oil

**1 1/2 teaspoons grated lime zest and 2 tablespoons freshly squeezed lime juice in place of the lemon.**

Instructions:

In a small bowl mix together lemon zest, thyme, pepper and salt to your liking. Lightly rub both sides of the tuna steaks with olive oil and rub the seasoning mix on the tuna steaks. Heat a bit more oil in in skillet and then add tuna steaks. Cook each side of tuna steak for about 1 minute over medium heat. Pour lemon juice over the steaks when ready to serve.

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