Crispy Juicy Parmesan Grilled Chicken

Put all ingredients into a Ziploc bag and massage it in to the chicken tenders while the indoor grill heats.

chicken breast tenders
1 T olive oil
1/4t oregano
1/4t fresh ground pepper
1/8t chipotle chili pepper
1/4t basil
1/4t garlic powder
1/2 dry grated Parmesan

Spray grill with Pam or similar.
Arrange tenders so they are not touching.
While they cook prepare salad.
Cook tenders 8-10 minutes until cooked through and golden and crispy.

Salad
Romaine
a few grape tomatoes depending on your bG
a few kalamata olives
1/4c crumbled feta
Arrange on plate and drizzle with a vinaigrette of your choice

Place chicken on salad and enjoy!

Indoor Grill Tillapia

Someone (don't know if I should post your name?) posted on the forum tonight about using a Foreman grill to cook chicken and veggies. Triggered a great thread and inspired me. Here I was newly converted omnivore needing to cook myself dinner since J already ate looking around the kitchen and I want FISH! FISH! So I came up with this:

Preheat indoor grill, mine is Hamilton Beach, for 5 minutes while you prep.
Sprinkle of:
chipotle chili pepper
fresh ground pepper
salt
oregano
dill
garlic powder

Squirt of Real Lime juice

1 1/2 Tb Butter
Dash of malt vinegar
Assorted frozen veggies

Lay a piece of foil on the counter and curl up the edges to make a rim.
Place 1 TB butter in pieces on it.
Place a frozen tillapia fillet on the butter, rub the fillet with butter.
Sprinkle with seasonings, top with a sliver of butter, and a squirt of lime juice.
Arrange veggies around the fillet, season them.
Lay the foil 'pan' on the grill. Lay another sheet of foil on top. Close lid
Set timer and cook for 10 minutes or until fish flakes with fork and is opaque. Remember to be careful of the steam!

Serve with a dash of malt vinegar if you like.

To those of you who spot the carrot in the photo, never fear, I didn't eat it, it was in the Asparagus Stir Fry mix I used!

Low Carb Junk Food vs. Low Carb Mainstays

Many of the recipes here could be classified as low carb junk food. I want to clarify intention and reasoning for this. I posted about it on my Low Carb Diabetic Journeys blog. I encourage you to read that post here.

Dark Chocolate PB Cups

J and I think these taste a bit like Russell Stover. YMMV but 1 hour after eating 6 as a snack (yes, I know, WARNING these are hard to put down) my bG went up 3pts, at 2 hours it was up a total of 7 points. 3 hour reading is back to the beginning: 85. So I have hope that eating a reasonable amount, say 2 will have no affect.

Line 12 mini muffin cups with paper cups.

Melt the following in a saucepan over simmering heat while stirring, until melted:

2 TB Hershey Special Dark unsweetened cocoa
2 squares Lindt 85% Chocolate (can omit this)
2 TB heaping, solid coconut oil
2 TB erytrhitol

Then stir in:
1/4 t Fiber Fit or Sweetzfree
1 dropper of vanilla Stevia
pinch salt
1/2 TB butter

Turn off heat and remove pan. Use a teaspoon to pour a small amount in each cup. Place in freezer for about 10 minutes, does not have to be solid yet. Put the saucepan on the eye with the heat still off to keep the chocolate warm and liquid.

Measure out 1 1/2 TB Smuckers Natural Crunchy PB

Drop a small amount in the center of each chocolate. Pour a bit more chocolate over the top to cover. Place in freezer for 15 minutes, then you can eat them or put them in the fridge. If you leave them on the counter they will melt.

This choco mix can be used to make solid chocolate bars or shapes in molds. And is also for any suitable filling your heart desires..... like SF Raspberry preserves maybe?


For 12, each one:
55 cal/5 fat/1.06 carb/1 pro

If 24 solid chocolate ones:
18 cal/1.8 fat/1 carb/0 pro

Star's Veggie Soup

This reminds Jason and I of Minestrone. Very warming, soothing, and yummy.

1c diced tomatoes with juice, no sugar
3/4 cup Eden's Black Soybeans
1 c cut green beans, frozen
1c broccoli flowerets, frozen
1/2 c red, yellow, green pepper strips, frozen
1/4 c chopped onion (less carbs for this if you use shallots)
1 T olive oil
2 Tb butter
1c chicken broth
2 T ketchup
2.5 c water
1/2 t salt
1/2 t ground black pepper
1/4 t chipotle chili pepper
1/4 t Mrs Dash original
1/4 t garlic powder


Heat oil in medium saucepan over medium high heat.
Add peppers and onion. Saute till soft.
Add rest of ingredients.
Turn heat to high, once it reaches a rolling boil, turn heat to simmer.
Cover and simmer 20 minutes or until the veggies are as soft or crisp as you like.
May want to add a smaller amount of seasoning and adjust amounts to your taste.

Makes about 6 servings. 1 cup serving info:
60 calories/2 fat/6 carbo/4.4 protein

I served this with Joseph's Lavash cut into thin strips as noodles. As you can see in the photo.

Lasagna

Again with the Joseph's.....
Preheat the oven to 375
1/2 sheet of Lavash cut in half
1/2 cup of ricotta
1 egg yolk
1/3c low carb tomato sauce of your choice (my nutrition info assumes 6carb)
1/4 t oregano
1/4 t garlic powder
pinch salt
1/4 c feta
1 c mozzarella
1/8 c grated Parmesan

*Grease a small to medium oven safe dish with olive oil.
*Cut 1/2 of a Lavash into half
*Mix the ricotta with the egg yolk, oregano, and garlic powder
*spoon 2 TB of the tomato sauce on the bottom of the pan.
*Lay a piece of lavash down on the sauce and spread with 1/3rd the ricotta mixture
*Top with 1/3 of the Mozzarella and dot 2 TB of the tomato sauce
*Lay the second sheet of lavash down and repeat the layering, this is the top layer
*Sprinkle with grated parmesan and the feta

Bake 25 to 30 minutes, or until hot, bubbling and golden in places on top.

Serves 2. Info per serving.
405 calories/26 fat/10.5 carbs/34 pro

Ginger Lime Mahi Mahi

I had Mahi Mahi for the first time tonight and loved it! I bought frozen fillets, a pack of 4 3 oz fillets at WalMart for about $4. I removed one fillet from their plastic, placed it in a ziplock bag and thawed it in lukewarm water per the directions on the bag. I then added the marinade and put it in the fridge for 4 hours. Similar recipes I have seen says at least three hours but no more than 8.....

Marinade:
1 clove of garlic chopped and crushed
1t or more of grated fresh ginger
1/4c Real Lime Juice

When I was ready to cook it, I heated a cast iron skillet to medium heat with a small drizzle of olive oil. I added the fillet and sprinkled a bit of salt an dried dill on top, I cooked it 4 minutes on 1 side and then flipped it and sprinkled it with dill. I used 1 T of butter and rubbed it along the top and let it melt down. I cooked 4 minutes on this side. You cook it untill it flakes easily with a fork but it depends on the thickness of the fillet, 4-6 minutes is suggested.

I plated the fillet and turned the heat to high and poured in the leftover marinade, let it boil for a minute or so then simmered until reduced a bit, I then spooned a bit on each half of the fillet.

It had the firm texture of a tuna steak. Both I and Jason really loved it. He said it was much different then what he has had at Red Lobster (he didn't like it there)

Served it with steamed broccoli with Mrs Dash.

1 3oz fillet has 90calories, 6g Fat, 0carbs, 16 protein not counting the marinade, Real Lime says it has no carbs.. so I would guess 1!

Oven Roasted Frozen Veggies

OVEN-ROASTED OKRA

2 tablespoons olive oil
½ teaspoon dried oregano
½ pound frozen okra, the smaller pods the better

In a bowl, stir together the oil, the oregano, and salt and pepper to taste and toss the okra with the mixture. Roast the okra in a jelly roll pan in a preheated 425 degree oven, shaking the pan occasionally for 10-12 minutes, or until tender and if you wish charred in places, watch carefully. Serves 2

This method can be altered in the following ways and many more:
*Use cauliflower, brussel sprouts, asparagus,pepper strips, green beans, broccoli.......
*Mixed veggies
* Sprinkle with garlic, cayenne, chili pepper, thyme, oregano, rosemary.... or any blend or single that you love
* serve slathered in butter, oil, or sour cream

Calzones!

Joseph's makes a great pita at 5.5 carbs a piece.

Calzone/Callitza filling:
1egg
1c whole milk ricotta
1c mozzarella
salt, pepper, cayenne, and italian seasoning to taste

Mix well. Lay 3 pitas flat. Place equal portion of cheese mix in each. Fold over like a taco. Place in a smallish glass pan (just so they all fit, to help keep oozing of the cheeses contained, however I did not have much problems with this) that has been lightly greases with shortening. Lightly brush over the tops of the pita with shortening. Bake at 350 for 20-25 minutes depending on our oven. Mine took closer to 30, but you have to be careful so as not to burn the pita. Serve with a few TB of tomato sauce.

275 calories 17.3 fat 7.5carbs 23.3 pro

Cheap Yummy Tender Cut of Steak

We have found a steak that is inexpensive that I can eat often and love! WOHOOO! Compare a $9 tenderloin which is what I usually eat and this for $2-3!
Chuck Top Blade Steak

Now, you guys probably already know about this but it was news to me! So I thought I would share.

I am including the link of where I found the information, that has more details about finding the right one.

Care to know how I cook mine?

Set steak out for 20 minutes.
Preheat oven to 400
Heat well seasoned cast iron, dry, skillet to HI
Sprinkle steak with salt, fresh ground pepper, and my favorite addition (optional) 1/2t each side of Chipotle Chili pepper
Press this in well
When skillet is smoking lay steak in seasoned side down
Sear 1 minute, if using chipotle the pepper will carmelize and blacken, yummy!
Flip,
Sear 1 minute
Place in oven for 5minutes, rare, but I like mine at 6 1/2 minutes, pink
Remove form oven rest for 5 minutes with another plate on top or a piece of foil

ENJOY!

Homemade "Jell-O" Pudding

I can't locate a Sugar Free pudding mix that does not contain maltodextrin, which as previously discussed raises bG, so ....
I was thinking tonight and really wanting the Jello texture of pudding so I came up with this. It is quiet yummy. It made 3 servings of 213 calories, 22.4 fat, 2.7 carb, and 2.7 pro. The only change I would make is to add 1 TB butter next time for a revised count of 247/26/2.7/2.7.

1/2 packet of knox gelatin (unflavored)
1 T cocoa
pinch of salt (heightens sweet taste)
1/2c boiling water
3/4 c cream
2 t vanilla DaVinci

Stir boiling water into a bowl containing the gelatin and cocoa and pinch of salt.
Stir for 5 minutes off the heat. Add the cream, butter if using, and DaVinci.

Pour into 3 serving cups. Chill for at least 1 hour.

Why Does Powdered/Granulated Splenda Raise My Blood Sugar?

Because it contains Maltodextrin, which is sugar! Which is why I choose to use Stevia, or the various forms of liquid Sucralose (Splenda). such as DaVinci, Torani,Fiberfit and
Erythritol in my recipes which is said to give a nice chewy texture to baked goods. All of these but Torani can be found at Netrition.com
Also look for DaVinci and Torani in the coffee aisles of your local markets.
More information can be found on page 1 and 2 of Chapter 10 in Dr. Bernsteins Diabetes Solution which you can read online for free at that link.

Another wonderfully sweet option is Sweetzfree, "a clear liquid syrup base, highly concentrated, and made soley from 100% pure Sucralose in a purified water concentrate. It dissolves fully and instantly in any food or beverage. It is so highly concentrated, that you use very little. Sweetzfree can be used in cooking, baking, desserts, beverages, or anywhere else you use sugar or other sweet flavoring substances. Sweetzfree, no matter how much you use, or how sweet you make things, adds absolutely NO calories, NO carbs, and NO Maltodextrin fillers, or anything else to your sweet creations other than a totally naturally sweet taste!"

As an aside, I do not like the flavor of just Splenda/Sucralose so I add liquid stevia to counteract, the two make for a wonderful taste IMO and J agrees. Now, I cannot stand the taste of powdered Stevia or any other kind then Sweet Leaf. The moral of the story is to experiment, you will eventually find a sweetener combination that works for your bG control and taste. A great shortcut is to join a forum such as the one listed in the sidebar and ask for suggestions and what does or doesn't work for others.

Lamb and Green Bean Stew

We bought .33lb lamb stew meat last night for $1.20. Perfect amount for two people. I found a recipe online and modified it. This is my new FAVORITE soup! I have never tasted anything like it. YUMMY! And so very easy. For us I cut the recipe in half.

* 3 tablespoons olive oil
* 2 T butter
* 2 large shallots or 1/4 onion, chopped
* 2 cloves garlic, fine chop
* 3 pounds boneless lamb shoulder, cut into 2 inch pieces or lamb stew meat
* 1 (8oz) can tomato sauce (I pureed diced can tomatos + 1/4c low carbketchup)
* 3 cups hot water
* 1(10oz) bag of frozen cut green beans
* 1 tablespoon chopped fresh parsley (1/2t dried)
* 1/2 teaspoon dried mint
* 1/2 teaspoon dried dill weed
* 1 pinch ground cinnamon
* 1/2t oregano
* pinch cayenne
* 2 drops Fiberfit or other liquid Sucralose (Splenda)
* salt and pepper to taste

DIRECTIONS

1. Heat oil and butter in a large pot over medium heat. Saute shallots and garlic until golden. Stir in lamb, and cook until evenly brown. Stir in tomato sauce and water. Reduce heat, and simmer for about 1 hour.
2. Stir in green beans. Season with rest of ingredients. Continue cooking until beans are tender.

We served it with a good sprinkle of feta, and with a few cucumber slices drizzled in olive oil and kalamata olives and pepporoncini on the side.

Chocolate Drizzled Macaroons

What is better than a macaroon? A chocolate one of course!

Lindt makes a line of 75% cacao chocolate bars. I find them at Wal-Mart for about $3.00. They are very bG (blood glucose/sugar) friendly!
One square of 75% eaten slowly after a meal is decadently satisfying. 4 squares have 11g total carb, and 5g of dietary fiber. Dr. B advises that we can subtract half of the fiber count to arrive at the number of carbs that will affect our bG. For 4 squares that is 11 - 2.5 which equals 9.5. As I mentioned 1 square is rich enough to be satisfying for me, so that would only be 2.4 carbs.

If you melt a square of Lindt in a saucepan on low, stir when it all looks melty and then drizzle it on the macaroons, you will have enough chocolate to cover about 6 with a scant amount of carbo being added per cookie! Enjoy!

But be warned these are very hard to forget.

Black Soybean Chili Soup

Vegetarian. This recipe makes 3 servings.

* 1 cup Eden Black Soybeans
* 2 TB TVP , drained
* 1/2 cup diced tomatoes, from can, drained
* 1/4 cup chopped onion, can use shallots for a little less carbs
* 1 TB olive oil
* 1 tsp chipotle chili pepper
* 1/2 tsp Kitchen Bouquet Sauce (optional)
* 1/4 tsp garlic powder or 1 clove minced garlic
* 3 beef bouillon cubes
* 3 cups hot water

PREPARATION:
1* Heat oil in medium sauce pan over medium heat

2* Unwrap 3 beef bouillon cubes and let soak in 1 cup of the hot water

3* Saute onion and garlic (if using raw garlic) until onion is translucent (about 4 minutes)

4* Add the water, the water with the soaking bouillon cubes, black beans, tomatoes, Kitchen Bouquet, spices and TVP.

5* Turn the heat to High and boil for 2 minutes or so and then turn the heat down to low. Let cook for 10 minutes.

Nutritional Information Per 1/3 recipe:
107 calories/ 4 fat/ 6 Carb/ 7 Pro

This is excellent with a dollop of sour cream, and/or grated cheese. I also enjoy it with Joseph's Lavash at 5.5 carbs for 1/2 sheet, it makes great noodle or bread like strips in the soup, or can be toasted for tortilla chips. I find this at Wal-Mart in the deli section where they keep pita breads.

Easy, Quick, 1g Carb, Sugar Free Coconut Macaroons

I modified an old recipe I had last night. These are very good without a long wait.

* 2 cups unsweetened shredded coconut, I prefer Medium
* 4 egg whites from large eggs (should be about ½ cup)
* 1 teaspoon vanilla extract (optional depending on other sweetener used)
* 4 TB Erythritol
* 2 dropper of Vanilla Stevia
* 1 tsp of Fiberfit or other liquid Splenda such as DaVinci
* about 2 Tablespoons Cream

PREPARATION:
* Heat oven to 375° F. Line baking sheet with parchment paper

* Measure egg whites. If they aren't quite ½ cup, add a little water to reach that level.

* Froth the egg whites with a fork or whisk
* Then add the liquid sweetener, and cream, mix again

* If using powdered sweetener add now and mix again

* Mix dry and wet ingredients together. The mixture should just hold together. Let set for 5 minutes

* Use 2 regular eating teaspoons to shape them into ball or egg shapes a little bigger than an inch in diameter. Drop them on the parchment at least half an inch apart.

* Turn down the oven to 325° F, and bake for about 15 minutes, but start checking them a couple of minutes before. You want them golden brown on the bottom, and just barely starting to brown on top (though if you like them a little crispier, bake a couple of minutes longer).

Makes about 30 cookies, but yield will vary based on size of the cookies. I find one half a batch to suit J and I just fine. These are also excellant with 75% Lindt chocolate melted and drizzled over them for a slightly higher carb count depending on how much you use.

Nutritional Information Per Cookie:
73 calories/ 7 fat/ 1 Carb/ .5 Pro