Zucchini Hash

Zucchini Hash
Servings: 6 adults
Net Carbohydrate Count: 3

2 medium zucchini (approximately 3 cups cooked - 4 cups raw) - peeled and chopped in 1/2 inch pieces
1 medium onion peeled and chopped (approximately 1 cup cooked)
1 cup ham - diced
Kosher salt
Fresh cracked pepper
Paprika
4 tablespoons butter

1. Preheat 10" saute pan to medium high heat.
2. Put 1 tablespoon of butter in pan and brown ham 2-3 minutes.
3. Add zucchini and onion and rest of butter and cook for 8-10 minutes stir occasionally with wood spoon (hash should be well browned).
4. Season hash with salt and pepper and paprika. Serve with favorite egg dish.

Smothered Burritos

Smothered Burritos
Serves: 6 adults
Net Carbohydrate Count: 11.3

1lb meat (ground beef, shredded chicken or beef)
1 taco seasoning packet
½ C. Water
6 Low Carb Tortillas (nutritional info acc. to Mission)
2 C. Shredded Cheese
1 Can Cream of Chicken Soup
1 C. Sour Cream

1. Cook meat of choice through. Then add taco seasoning and water and cook till absorbed.
2. Fill 6 Tortillas with equal amounts of meat and cheese (use 1 cup) and roll. Then lay in a greased 9x13 pan.
3. Mix Cream of Chicken Soup and Sour Cream in a separate bowl. Spread mixture evenly over top all the rolled burritos.
4. Use second cup of shredded cheese to sprinkle over top. Bake at 325 for 15 minutes - be careful not to brown cheese.
5. When serving top with hot sauce, sour cream, lettuce and tomatoes (not included in the calculation of nutritional information.

Amount Per Serving: Calories 557.6 Total Fat 39.1 g Saturated Fat 19.4 g Polyunsaturated Fat 1.3 g Monounsaturated Fat 12.7 g Cholesterol 114.8 mg Sodium 861.4 mg Potassium 289.4 mg Total Carbohydrate 22.5 g Dietary Fiber 11.2 g Sugars 0.2 g Protein 29.3 g

Parmesan Coated Chicken

Parmesan Coated Chicken
Servings: 4 adults
Net Carbohydrate Count: 5.6

4 Skinless Chicken Breasts
1 raw egg
1 C Shredded Parmesan Cheese
¼ C. Bread Crumbs, Italian Style dry

1. You can choose to cut up the chicken breasts into strips or nuggets or leave them whole.
2. Coat a 9x13 pan or cookie sheet with non-stick spray.
3. Stir egg in a bowl.
4. In another bowl mix cheese & bread crumbs.
5. Take each Chicken Breast and dip in Egg and then coat with Cheese / Crumbs mixture. Place on Baking Pan.
6. Cook at 325 degrees for 35-40 minutes till done. Coating will be slightly brown.

Amount Per Serving: Calories 390.0 Total Fat 10.1 g Saturated Fat 4.7 g Polyunsaturated Fat 1.1 g Monounsaturated Fat 3.0 g Cholesterol 204.5 mg Sodium 640.3 mg Potassium 653.7 mg Total Carbohydrate 6.0 g Dietary Fiber 0.4 g Sugars 0.4 g Protein 64.7 g

Spaghetti Casserole

Spaghetti Casserole
Serves: 8 Adults
Net Carbohydrate Count: 11.8

1lb. Lean Ground Beef
¼ C. Chopped Onion
1 T. Chopped Garlic or 2 Teas. Garlic Salt
Salt & Pepper
1 Jar of Hunts Spaghetti Sauce (Garlic & Herb)
16 oz Dreamfield Healthy Carb Living Spaghetti Noodles
4 oz cream Cheese (softened)
1 C. (16 oz) Sour Cream
1 bunch Green Onions (Scallions) washed and thinly chopped
2 C. Shredded Cheddar and Mozzarella Cheeses

1. Boil Noodles till tender
2. Brown Ground Beef with Onions, Garlic, Salt & Pepper
3. Add Spaghetti Sauce to Cooked Meat
4. In a separate bowl blend Cream Cheese, Sour Cream, and Green Onions
3. In a 9x13 pan (or similar) Noodles, Sour Cream Mixture, and Meat Mixture (in that order) twice. Then cover with Shredded Cheese.
* You can layer the shredded cheese throughout as well.
4. Bake in the oven at 350 for 20-25 minutes until cheese is slightly browned and melted.

Amount Per Serving: Calories 510.6 Total Fat 32.5 g Saturated Fat 17.5 g Polyunsaturated Fat 1.2 g Monounsaturated Fat 10.9 g Cholesterol 100.4 mg Sodium 723.2 mg Potassium 556.8 mg Total Carbohydrate 14.3 g Dietary Fiber 2.5 g Sugars 3.9 g Protein 26.8 g

Feta Green Beans with Bacon

Feta Green Beans with Bacon
*from the Kitchen of E Evans
Serves: 2 Adults
Net Carbohydrate Count: 2.5

This is a quick and easy alternative to plain green beans.
1 C. Frozen or Fresh Snapped Green Beans
½ C. Water
1 Tbls Butter
¼ Tbls Chopped Onion (can be dried)
1 piece of Bacon, Cooked and Crumbled
1/8 C. Feta Cheese
Salt & Pepper to taste

1. In a sauce pan, heat on medium Beans, Water, butter, and Onions.
2. When heated through mix in bacon.
3. Top with Feta Cheese and place a lid over pan for 2 minutes.
4. Serve.

Amount Per ServingCalories 111.4 Total Fat 9.4 g Saturated Fat 5.6 g Polyunsaturated Fat 0.5 g Monounsaturated Fat 2.9 g Cholesterol 26.6 mg Sodium 159.3 mg Potassium 140.0 mg Total Carbohydrate 4.4 g Dietary Fiber 1.9 g Sugars 0.0 g Protein 3.4 g

Taco Salad

Taco Salad
Serves: 6 Adults
Net Carbohydrate Count: 6.1

1 lb. Lean Ground Beef
1 packet Taco Seasoning
½ C. Water
1 head Iceberg Lettuce(washed and Shredded)
1 ½ C. Shredded Cheddar Cheese
1 C. Chopped Tomatoes
½ C. Sliced Black Olives
12 tablespoons sour cream (1-2 T for each serving)
6 Tbls. La Victoria Red Taco Sauce (1 T for each serving)

1. Brown Ground Beef
2. Add Taco Seasoning and Water and simmer until blended.
3. Layer Lettuce, Cheese, Tomatoes, Olives, and Taco Meat.
4. Top with Sour Cream & Taco Sauce.

Amount Per Serving: Calories 370.0 Total Fat 28.6 g Saturated Fat 13.6 g Polyunsaturated Fat 1.2 g Monounsaturated Fat 11.1 g Cholesterol 87.0 mg Sodium 550.2 mg Potassium 445.5 mg Total Carbohydrate 8.1 g Dietary Fiber 2.0 g Sugars 2.3 g Protein 20.2 g

Beef Chili

Beef Chili
Serves: 6 adults
Net Carbohydrate Count: 10.4

1 lb. Ground Beef (93/7 is the best)
½ C. Chopped Onion (or less depending on your taste)
1 can of Red Kidney Beans (drained and rinsed)
1 can of Chopped Tomatoes
1 can of tomato paste (6 oz)
1 ½ C. water
1-3 teas Chili Powder (depending on the “heat” you want)
Salt & Pepper to taste
Shredded Cheese
Sour cream

1. Brown ground beef with onions (can also use dried onions).
2. Add Beans, Tomatoes, tomato paste, chili powder, and water. Turn to medium heat for 5 minutes.
3. Serve. Top with shredded cheese.
This meal refrigerates well for 2-3 days.

Amount Per Serving: Calories 296.4 Total Fat 17.9 g Saturated Fat 7.4 g Polyunsaturated Fat 1.0 g Monounsaturated Fat 7.4 g Cholesterol 61.6 mg Sodium 516.9 mg Potassium 727.3 mg Total Carbohydrate 15.8 g Dietary Fiber 5.4 g Sugars 4.4 g Protein 18.7 g

Taco Soup

Taco Soup
Serves: 6 adults
Net Carbohydrate Count: 11.9

1 lb. Ground Beef (93/7 is the best)
1 Chopped Onion (or less depending on your taste)
1 packet taco seasoning
½ C. Water
1 can of Red Kidney Beans (drained and rinsed)
2 cans of Chopped Tomatoes
1 can of tomato paste (6 oz)
3 cups water
Shredded Cheese
Sour cream

1. Brown ground beef with onions (can also use dried onions).
2. Add taco seasoning and ½ C. Water and simmer till water absorbs.
3. Add Beans, Tomatoes, tomato paste, and water. Turn to medium heat for 5 minutes.
4. Serve. Top with shredded cheese and/or sour cream.
This meal refrigerates well for 2-3 days.

Amount Per Serving: Calories 297.6 Total Fat 17.6 g Saturated Fat 7.3 g Polyunsaturated Fat 0.9 g Monounsaturated Fat 7.3 g Cholesterol 61.6 mg Sodium 672.2 mg Potassium 738.9 mg Total Carbohydrate 16.7 g Dietary Fiber 4.8 g Sugars 5.1 g Protein 18.7 g

Grilled Chicken Marinade

Grilled Chicken Marinade
Servings: 4-6 Adults
Net Carbohydrate Count: 1.4

4-6 Skinless Chicken Breasts
2 C. Diet 7up
1 C. Soy Sauce
½ C. Olive Oil (you can use other oils)

1. Place Frozen or Thawed Chicken in Bowl or Pan (that will fit in your fridge).
2. Pour Diet 7up, Soy Sauce, and Olive Oil over Chicken.
3. Refrigerate about 12- 24 hours (overnight)
4. Place on Grill and cook through.

Amount Per ServingCalories 350.4 Total Fat 11.9 g Saturated Fat 2.0 g Polyunsaturated Fat 1.4 g Monounsaturated Fat 7.3 g Cholesterol 136.9 mg Sodium 1,381.3 mg Potassium 647.9 mg Total Carbohydrate 1.6 g Dietary Fiber 0.2 g Sugars 0.4 g Protein 55.8 g

Rainbow Jello Salad

Rainbow Jello Salad
Serves: 12 adults
Net Carbohydrate Count: 1.9

3 c. Sour Cream (not lite)
1 small package of each flavor of Sugar Free Jell-O
Black Cherry
Cherry
Strawberry
Orange
Lemon
Lime

Keeping Jell-O in the same order.
1. Dissolve each package (one at a time) in 1 C. Boiling Water.
2. Divide mixture into two bowls.
3. Add ½ C. Sour Cream to one of the bowls and mix well (sour cream should dissolve)
4. Pour Sour Cream mixture to un-greased 9x13 pan. Place in fridge to set (about 20 minutes).
5. Add 3 tbls cold water to 2nd bowl of Jell-O and mix well. Pour slowly over (solid) Sour Cream layer. Place in fridge to set (about 20 minutes).
6. Continue with all layers.
7. Slice into 12 pieces for serving size (or more).
*This is a yummy treat but does take about 6 hours to complete.

Amount Per Serving: Calories 102.0 Total Fat 7.6 g Saturated Fat 4.7 g Polyunsaturated Fat 0.3 g Monounsaturated Fat 2.2 g Cholesterol 15.9 mg Sodium 190.2 mg Potassium 53.2 mg Total Carbohydrate 1.9 g Dietary Fiber 0.0 g
Sugars 0.0 g Protein 5.4 g

Sausage Kale Soup

Sausage Kale Soup (modified Olive Garden Zuppa Tuscano)
Servings: 6 adults
Net Carbohydrate Count: 7.6

1 lb Italian sausage
5 pieces of well cooked bacon (cut into small pieces)
1 tbls Chopped onion (fresh or dried)
1 teas garlic or garlic salt to taste
1 qt water
2 cups of warm water and 6 chicken bullion cubes (or more)
2 cups or more of chopped Kale
1 cup Heavy Whipping Cream

This recipe can be cooked in one large soup pan.
1. Fry cut up bacon until crispy and set aside.
2. Brown Sausage with chopped onion on Medium
3. Add Garlic
4. Dissolve 6 or more bullion cubes in the 2 cups warm water in the same pan with Sausage (you can add more bullion later if you want to taste).
5. Add 1qt Water and bacon. Raise heat to allow a little boil for about 1 minute.
6. Reduce heat and add Kale, mix well, then add cream.
7. Taste and add salt and pepper (you can add more bullion if you want more flavor at this point).
8. Serve. This item does refrigerate well for a day or two.

Amount Per Serving: Calories 209.3 Total Fat 16.3 g Saturated Fat 8.1 g Polyunsaturated Fat 1.3 g Monounsaturated Fat 5.9 g Cholesterol 48.9 mg Sodium 321.4 mg Potassium 296.9 mg Total Carbohydrate 9.5 g Dietary Fiber 1.9 g Sugars 0.8 g Protein 6.6 g

Meatloaf Muffins

Meatloaf Muffins
Servings: 8 adults
Net Carbohydrate Count: 10

2 lbs lean ground beef
2/3 sleeve of saltine crackers (crushed)
2 eggs
½ C. Cream
½ C. Water
½ C. Chopped Onion (or dried onion)
1 T Worcestershire Sauce
Ketchup

1. Combine ground beef, crackers, eggs, cream, water, onion, garlic, and Worcestershire sauce in bowl - mix well.
2. Place evenly in greased muffin pan.
3. Top each “muffin” with about a half tablespoon of ketchup.
4. Cook at 350 for 40-45 minutes.

Amount Per Serving: Calories 539.1 Total Fat 40.9 g Saturated Fat 17.7 g Polyunsaturated Fat 1.9 g Monounsaturated Fat 16.8 g Cholesterol 211.4 mg Sodium 406.5 mg Potassium 459.6 mg Total Carbohydrate 10.4 g Dietary Fiber 0.4 g Sugars 4.3 g Protein 30.0 g

Chicken Fajitas

Chicken Fajitas
Servings: 8 Adults
Net Carbohydrate Count: 8.8

3 Chicken Breasts
1 T Vegetable Oil
1 Green Pepper
½ Yellow Onion (abt ¾ cup)
8 Mission Low Carb Soft Taco Tortillas
1 teas taco seasoning
Shredded Cheese, Lettuce, tomatoes, sour cream, hot sauce, etc.

1. Chop and slice raw (but slightly frozen) chicken breast
2. Cook Chicken in a frying pan with oil
3. Slice Onion and Green Pepper (can also use red pepper)
4. When chicken is just cooked through add 1/8 cup water and taco seasoning.
5. Add Vegetables and cover and cook on medium till vegetables are soft.
6. Spoon even servings into tortillas and add toppings of choice (noting carb count).

Amount Per Serving: Calories 231.7 Total Fat 5.3 g Saturated Fat 0.5 g Polyunsaturated Fat 0.4 g Monounsaturated Fat 1.5 g Cholesterol 51.3 mg Sodium 406.9 mg Potassium 269.4 mg Total Carbohydrate 20.2 g Dietary Fiber 11.4 g Sugars 0.6 g Protein 25.7 g

Bacon Breast Chicken

Bacon Breast Chicken
Servings: 4 adult
Net Carbohydrate Count: .8

4 Chicken Breast
8 Slices of Bacon
1 C. of fresh sliced mushrooms
1 C. of blended cheese

1. Place Chicken Breasts in greased cake pan and bake at 350 for 30-35 minutes.
2. While chicken is cooking fry bacon til cooked but not crisp (it will crisp in the oven).
3. Remove cooked chicken from oven and place 2 pieces of bacon on each breast, then evenly distribute mushrooms and cover with cheese.
4. Place back in oven (at 350) and let cheese melt and bacon crisp.

Amount Per Serving: Calories 450.3 Total Fat 18.6 g Saturated Fat 9.0 g Polyunsaturated Fat 1.7 g Monounsaturated Fat 6.4 g Cholesterol 177.3 mg Sodium 531.7 mg Potassium 746.0 mg Total Carbohydrate 1.0 g Dietary Fiber 0.2 g Sugars 0.3 g Protein 65.9 g

Homemade Mac-n-Cheese

Homemade Mac-n-Cheese
Servings: 4 Adults
Net Carbohydrate Count: 5.4

½ Box Dreamfields Elbow Noodles
1 C. Shredded Cheese (cheddar / mozzarella blend works best)
2 T. Butter
Salt & Pepper

1. Boil and Drain Noodles
2. Mix in butter and cheese while noodles still warm.
3. Add Salt & Pepper to taste.

Amount Per Serving: Calories 164.8 Total Fat 15.1 g Saturated Fat 9.6 g Polyunsaturated Fat 0.5 g Monounsaturated Fat 4.1 g Cholesterol 44.9 mg Sodium 216.3 mg Potassium 29.4 mg Total Carbohydrate 5.4 g Dietary Fiber 0.0 g
Sugars 0.0 g Protein 7.1 g

Fettuccini Alfredo Noodles

Fettuccini Alfredo Noodles
Servings: 4 Adults
Net Carbohydrate Count: 8.2

½ box Dreamfield Fettuccini Noodles
1 C. Ragu Alfredo Sauce
¼ C. grated parmesan cheese

1. Boil then Drain Noodles
2. Mix in alfredo sauce
3. Blend in grated parmesan cheese.

Amount Per ServingCalories 138.5 Total Fat 11.9 g Saturated Fat 4.7 g Polyunsaturated Fat 0.0 g Monounsaturated Fat 0.5 g Cholesterol 34.9 mg Sodium 516.4 mg Potassium 6.7 mg Total Carbohydrate 8.2 g Dietary Fiber 0.0 g
Sugars 1.0 g Protein 3.6 g

Parmesan Chicken with Spaghetti

Parmesan Chicken w Spaghetti
Servings: 4 adults
Net Carbohydrate Count: 10.2

4 Chicken Breasts
1 jar Hunts Spaghetti Sauce (Garlic and Herb is the lowest Carb)
½ pkg Dreamfields Spaghetti Noodles
¾ C. Grated Parmesan Cheese

1. Bake or Fry Chicken breasts till cooked through.
2. Boil Noodles
3. Place Noodles in Cake Pan (or individual oven safe pans), then place chicken breasts on top of the noodles spaced evenly.
4. Spoon about ½ C. Spaghetti sauce over each of the chicken breasts.
5. Sprinkle shredded parmesan cheese over each chicken breast evenly.
6. Bake at 300 for 20 minutes - (do not let cheese brown)

Amount Per Serving: Calories 320.4 Total Fat 4.8 g Saturated Fat 1.6 g Polyunsaturated Fat 0.7 g Monounsaturated Fat 1.1 g Cholesterol 140.5 mg Sodium 838.2 mg Potassium 996.7 mg Total Carbohydrate 13.2 g Dietary Fiber 3.0 g Sugars 5.0 g Protein 58.4 g

Country Pork Ribs

Country Pork Ribs
Servings: 4 adults
Net Carbohydrate Count:

1 ½ lb Country Style Pork Ribs
1 Cup Low Sugar BBQ Sauce

Place Pork Ribs in Bowl and marinate with BBQ sauce or place in freezer bag and freeze until use. Defrost (if needed) and bake at 350 for 1 ½ hours until cooked through.

Amount Per Serving:Calories 118.9 Total Fat 8.4 g Saturated Fat 3.1 g Polyunsaturated Fat 0.7 g Monounsaturated Fat 3.6 g Cholesterol 34.1 mg Sodium 35.6 mg Potassium 128.5 mg Total Carbohydrate 0.7 g Dietary Fiber 0.0 g Sugars 0.6 g Protein 9.3 g

Green Bean Casserole

Green bean Casserole
Servings: 6 adults
Net Carbohydrate Count: 4.5

2 Cups Frozen Green Beans
1 Can Cream of Chicken Soup
½ C. Cream
¼ C. Water
1/3 C. Fried Onions

1. Blend all ingredients and place in greased small casserole dish.
2. Top with more Fried Onions (abt. 1/3 C.) and Bake at 350 for 20-30 minutes.

Amount Per ServingCalories 83.1 Total Fat 6.3 g Saturated Fat 3.2 g Polyunsaturated Fat 0.4 g Monounsaturated Fat 1.6 g Cholesterol 15.7 mg Sodium 190.4 mg Potassium 96.4 mg Total Carbohydrate 5.7 g Dietary Fiber 1.2 g
Sugars 0.1 g Protein 1.5 g