rumaki

Ingredientes (Ayuda):
-INGREDIENTS3 cucharada de salsa de soja
1 cucharada de jerez seco, opcional
1 cucharadita de azcar
8.1 TS jengibre; suelo
4 hgados de pollo (unos 1/4lb)
De corte en 1 'piezas
8 castaas de agua, reducir a la mitad
2 cebollitas de verdeo, parte verde solamente
De corte int 2 'longitudes
8 sl Bacon; reducir a la mitad
1. En un tazn pequeo, mezcle la salsa de soya, el jerez, el azcar, y
jengibre. Agregue los hgados de pollo y deje marinar, lanzando de vez en cuando, porque en
por lo menos 15 minutos a temperater habitacin, o hasta 4 horas en el
refrigerador.
2. Retire los hgados de la marinada, y el drenaje. Presione un pedazo de hgado
alrededor de un pedazo de castaa de agua. Envuelva con un trozo de cebolla de verdeo y
tocino y asegurar con un palillo de madera.
3. Precaliente la caldera. Ase las rumaki unos 5 minutos de la
calor, dando vuelta una vez, hasta que el tocino est crujiente, de 10 a 15 minutos.
Ingredients
Vegetable oil cooking spray
2 tablespoons olive oil
3 ounces thinly sliced pancetta, chopped into 1/4-inch pieces
1/2 medium onion, finely chopped
3/4 cup ricotta cheese
1/3 cup grated Parmesan
1/2 cup frozen petite peas, thawed
Kosher salt and freshly ground black pepper
24 (2 to 3-inch long) sweet baby peppers
Directions
Place an oven rack in the center of the oven and preheat to 350 degrees F. Spray a baking sheet
with vegetable oil cooking spray and set aside.
In a medium skillet, heat the oil over medium-high heat. Add the pancetta and cook, stirring
frequently, until brown and crispy, about 5 to 7 minutes. Using a slotted spoon, remove the
pancetta and drain on paper towels. Add the onion to the pan and cook until translucent and soft,
about 5 minutes. Set aside to cool for 10 minutes.
In a medium bowl, combine the onion, pancetta, cheeses, and peas. Season with salt and
pepper, to taste.
Using a paring knife, cut 1/2-inch from the stem-end of the peppers. Remove the seeds and
veins. Using a small dessert spoon, fill each pepper with the ricotta mixture. Place the filled
peppers on the prepared baking sheet and bake for 15 to 18 minutes until the peppers begin to
soften. Remove from the oven and cool for 10 minutes.

Arrange the peppers on a platter and serve.

Read more at: http://www.foodnetwork.com/recipes/giada-de-laurentiis/stuffed-baby-peppersrecipe.html?oc=linkback

Alitas de pollo
Ingredientes
Porciones: 4

20 alas de pollo, sin la punta

125g de manteca derretida

7 cucharadas de salsa picante de botella (como Tabasco)

taza de pur de tomate

1 cucharadita de chile en polvo (opcional)

1/2 cucharadita de pimienta de Cayena

Preparacin
Preparacin: 10mins Tiempo de coccin: 45mins Listo en:55mins
1.
2.

Precalentar el horno a 190 C (moderado). Separar una asadera de metal.

Colocar las alitas en la asadera y hornear 30 minutos o hasta que estn bien cocinadas y
doradas.

3.

Mezclar la manteca, la salsa Tabasco, el chile y la pimienta de cayena en un bowl

pequeo. Batir bien, integrando todos los ingredientes.

4.

Sumergir las alas en la salsa y sacudir bien para retirar cualquier exceso de condimentos.
Colocar las alitas nuevamente en la asadera y llevar al horno. Reducir la temperatura a 120

C (bajo) y hornear durante 15 minutos.

Crockpot Cheesy Meatball Soup
Meatballs
1 lb ground beef
1 egg
1/4 cup LC-Breading mix (can sub with ground flax seed meal)
1 tsp salt
1 tsp oregano
1 Tbsp parsley
1/2 tsp garlic powder
1/2 tsp pepper

For the stock

2 cups organic beef broth (or stock)
1/2 green bell pepper, chopped fine
1/2 red bell pepper, chopped fine
1 chopped celery stalk
1/2 cup chopped purple onion
5 large mushrooms, chopped
5 strips bacon (optional or for garnish)
1. Meatballs: mix ingredients together thoroughly.
2. Shape into medium size meatballs.
3. Place uncooked meatballs and all other ingredients (stock recipe), except cheese sauce, in 4
quart crock pot.
4. Stir gently.
5. Cover and cook on low 6-8 hours.
Cheese Sauce:
4 Tbsp water
4 Tbsp heavy white cream
4 Tbsp butter
8 slices American cheese
6. Preparecheese sauce by placing all ingredients in a microwave safe dish.
7. Microwave for 2-3 minutes, stirring every 30 seconds.
8. Add cheese sauce to the soup, stirring gently until blended.
Makes about 6 servings, or a little over 6 cups of soup.
Nutritional Information per serving: Calories: 419, Carbohydrates: 5.7 g, Fiber: 2 g, Net

Egg Drop Soup

4 cups chicken broth (I use organic, boxed liquid broth by Swansons. A box = 4 cups)
2 eggs, lightly beaten
1/8 cup chopped red onion
2 Tbsp Sesame oil
tsp pepper
1/2 tsp Salt
1 tsp soy sauce

1/8 tsp ginger

chopped green onion tops for garnish (optional)
In 2 Tbsp sesame oil in a 4 qt pan, cook onions until transparent. Add broth and slowly bring to a
boil over medium-high heat. Add salt, pepper, ginger and soy sauce, and stir occasionally for one
minute.
Beat eggs in a separate bowl. Slowly add eggs to the soup and gently stir until strands/strings
form. Serve immediately.
Makes 4, 1 cup servings
Nutritional information per serving: Calories:122, Carbohydrates: 3 g, Fiber: 1 g, Net
Carbohydrates: 2 g, Protein: 4 g, Fat: 6.5 g

Its the Slaw

Basic Coleslaw
16 ounces shredded cabbage or slaw mix
1/2 cup mayonnaise
1 Tbsp unsweetened coconut milk or heavy whipping cream
1 Tbsp vinegar
1 Tbsp sugar substitute
1/8 tsp pepper
optional: paprika for color
Mix all ingredients but slaw by hand or on low with a mixer to avoid whipping air into the cream
(if using cream instead of coconut milk). Toss with a slaw and let refrigerate, preferably,
overnight, to allow the flavors to meld together.
Makes 2+ cups of slathery goodness for 6 servings.
Per 1/6 recipe:
With heavy cream: Calories: 160, Total Carbs: 6g, Fiber: 2g, Net Carbs: 4g, Protein: 1g, Fat:15g
With coconut milk: Calories: 161, Total Carbs: 6g, Fiber: 2g, Net Carbs: 4g, Protein: .75g, Fat:15g

Chef Salad Ham cups

Thin-sliced ham, 2 slices

Lettuce, shredded
Tomato, chopped
Hard-boiled egg, chopped
Cheddar cheese, shredded
1. Preheat oven to 350 degrees.
2. Place custard cups or muffin pan on a cookie sheet (this allows you to move the pan in and out
safely).
3. Place 2 ham slices over an
inverted oven-proof custard
cup or muffin pan (in an xshape works best for perfect
coverage).
4. Place second custard cup
over the first (to protect ham
from overcooking).
5. Cut excess ham from
bottom, leaving 1.2 or so
(ham will shrink during
cooking, but tips can burn if
too much is left).
6. Bake for 20 minutes.
7. Carefully remove from oven to cooling rack.
8. Remove top bowl to cool, bottom bowl once bowl is cool enough.
9. Fill with shredded lettuce, chopped egg, tomato and shredded cheese. Serve cold.
Each 1-2 slices makes one small bowl. Id count 1 carb for the meat, and 1 carb for the veggies +
1-2 for dressings.

Hot Tuscan Chicken Salad

2 cups cooked chicken
1- 6 oz jar artichoke hearts chopped
1/2 cup cooked bacon chopped
1/3 cup chopped sun dried tomatoes
2 Tbsp lemon juice
1/2 tsp salt
1/4 tsp pepper
1 cup mayonnaise
2 Tbsp grated purple onion
1/4 cup mozzarella cheese grated
1/4 cup Parmesan cheese grated
Preheat oven to 400 degrees F.
Combine ingredients except cheese. Toss
lightly. Pile into 4 individual baking dishes (1
cup ramekins). Sprinkle with grated
cheese. Bake for 10 minutes.
Makes 4 servings.
Nutritional Information per serving: Calories: 678, Carbohydrates: 5.45 g, Fiber: .73 g,Net
Carbohydrates: 4.72 g, Protein: 27.5 g, Fat: 60.7 g

Quick Chipless Nachos

layer:
lettuce
mushrooms
cabbage
green jalapeno slices
black olives
purple onion
2 cherry tomatoes cut in half
In a bowl toss a cup of ground pre-cooked hamburger with low-carb taco seasoning mix (check
the link for my new favorite mix). Add 2 Tbsp water. Stir with a fork. Place plate on bowl and
microwave for 2 minutes, stirring at 1 minute. Let rest.
With a spoon distribute meat across the top of the lettuce and other toppings.
Add shredded cheese (I use pre-shredded colby jack/cheddar). Place in the microwave for
another 30 seconds, just until cheese is melted. Drizzle with 1 Tbsp taco sauce and 2 Tbsp
Caesar Salad dressing (I use Newmans Own).
Serve it up!
This is really quick and easy, especially if you keep bagged salad on hand (which I do) and are in
a real pinch, especially in hot weather when you need something savory. The lettuce and other
veggies do not wilt, and youve just enjoyed yourself the easiest plate of chipless nachos ever.
For a more authentic feel, you can shred your lettuce and also top with fresh cilantro and
parsley.

Low Carb Macho Nacho Salad

Before we begin, youll notice in many restaurants, when you order nachos, theres an empty
circle of just plate in the center for placing the condiment cups for table service. I do this, too. It
just looks naughty. So, as you layer your tray, be sure to leave a circle about the diameter of your
condiment cups (non-melting since the plate will be hot) in the center if you plan to serve your
plate with the little bowls o condimenty bliss (plus, psychologically, it makes the plate of food
look taller).
Layer accordingly:
Bottom:
2 cups cold, shredded iceberg lettuce
Consider: shredded cabbage slaw
+ Cooked meat over lettuce
1/2 cup chopped corned beef
1/2 cup chopped ham
1/2 cup spicy hamburger meat
Consider: pepperoni, chicken, andouille, italian sausage, linguica
+ Cheese over meat
1/4 cup mozzarella cheese
1/4 Tbsp cheddar cheese, shredded
Consider: bleu cheese, sharp cheddar, feta
+ Veggies over cheese
1/2 cup chopped, fresh tomatoes
1/4 cup chopped yellow onion
8 jalapeno slices
8 sliced black olives
Consider: green olives, green pepper, banana peppers, green onions, toasted garlic
Youll place the platter under broil on high for 3 minutes, or until cheese begins to bubble.
Note: These three broiler minutes are not the time to make a quick phone call or try to check
whats happening on Bravo television. This is not the time to pluck chin hairs. This is not the time
to look in the mirror and practice your pirate faces. You need to stick close to the oven and
check, check, check every 20-30 seconds to make sure your cheese is melting, but not burning.

A few seconds is the difference between chewy, melty cheese, and CheeseMothra, the burned
menace who flew too close to the flame and has now devoured your lunch.
Once your platter comes out of the oven, consider condiments:
Condiments are optional, but I like:
1/4 cup fresh salsa
1/4 cup fresh guacamole
1/4 cup full-fat sour cream
Serve the plate while hot (be sure to use a table protector and an oven mitt) and enjoy!
Seriously, even with the cost of fresh, whole, healthy ingredients, its so cheap to make a huge
$12 platter of chipless nacho salad. Why bother with the restaurant?
This dish is seriously everything, from the crisp crunch of lettuce to the gooey perfection of
melted cheese on top. Pile your plate high and proud, baby!
What is the nutritional information? That depends on what you add, so it can vary according to
your needs and diet. Id estimate 6-8 net carbs for a huge plate of #Charlie Sheen winning
(mostly from veg) plus a small amount of condiment.
Whatever you do, grab your fork, your mother, or your goldfish and sit own to a plate fit for
restaurants. When you make it fresh, you make it best.
Keep it easy and keep it cheesy.

Old-Fashioned Low-Carb Potato Salad (with a kick)

1-16 ounce bag cauliflower, chopped
1 Tbsp vinegar
cup chopped red onion
cup celery chopped (1 long stalk)
cup red bell pepper, chopped
4 Tbsp chopped green pepper
2 stalks green onion, chopped
2 kosher baby dill pickles, chopped
2 hard-boiled eggs, peeled and chopped
1 Tbsp mustard
1 cup mayonnaise (or more for moisture/flavor)
1 tsp salt
tsp pepper
paprika
Cook and prepare cauliflower. Mix with ingredients. Refrigerate until serving. Add paprika before
serving if desired. Keep covered in the refrigerator.
Makes about 4 cups, or about 8, 1/2 cup servings. Recipe can be doubled.
Nutritional Information per 1/2 cup serving: Calories: 237 , Carbohydrates: 5 g, Fiber: 2g, Net
Carbohydrates: 3 g, Protein: 3.5 g, Fat: 23g
Subscribe today for more Low-Carb/Gluten-Free recipes for the 4th of July!

Sexy Egg Salad

8 hard-boiled eggs, peeled and chopped
1 Tbsp vinegar
cup chopped red onion
cup celery chopped (1 long stalk)
cup red bell pepper, chopped
4 Tbsp chopped green pepper
2 stalks green onion, chopped
2 kosher baby dill pickles, chopped
1 Tbsp mustard
1 cup mayonnaise (or more for moisture/flavor)
1 tsp salt
tsp pepper
paprika
Mix all ingredients save for eggs. Chop eggs and add them to the dish (if youd like to prepare
the dish as pictured, add only four of the eggs to the salad and slice other four eggs open along
the length and place round-side down in the bowl). Refrigerate until serving. Add paprika before
serving if desired. Keep covered in the refrigerator.
Makes about 4 cups, or about 8, 1/2 cup servings. Recipe can be doubled.
Nutritional Information per 1/2 cup serving: Calories: 287 , Carbohydrates: 2 g, Fiber: 1g, Net
Carbohydrates: 1 g, Protein: 5 g, Fat: 28g

Best Tuna Salad

Finish by sprinkling with paprika to lend color and a bit of earthiness to the mildly, sweet flavor of
the salad.
Serves 2
1 4-ounce can Chicken of the Sea No-Drain Solid Tuna
1 chopped hard-boiled egg
1 chopped stalk of celery (not the entire bunch)
1/4 cup mayonnaise
2 tablespoons sugar-free sweet relish
ground black pepper and salt, to taste
Optional: Paprika
Combine all ingredients except for paprika well. (You can choose to process the ingredients
together for more of a pt, as pictured). Chill salad until serving.
Optional: Serve on stalks of celery or on cucumber slices and sprinkle with paprika.
Makes roughly 2 cups of tuna salad.
Nutritional Information per 1-cup serving: Calories: 304.5, Carbohydrates: 4 grams, Fiber: .6
grams, Net Carbohydrates: 3.4 grams, Protein: 16.5 grams, Fat: 24.7 grams

Mashed Fauxtatoes a la HoldtheCarbs

2 bags frozen cauliflower (about 15 oz each)
1/2 cup full-fat sour cream
4 Tbsp butter
3 tsp LC-Thickn Potatoes
On stove: Boil water. Add frozen cauliflower and cook until flowerettes are extremely tender,
between 6-8 minutes. Pour off excess water.
In microwave: Place frozen cauliflower in a 4-6 quart covered, microwavable container. Cook for 8
minutes, or until cauliflower is steamed and extremely soft. Pour off excess liquid.
Throw the cauliflower bags away if youre trying to steer kids to not ask questions about the
potatoes (its our secret).
Place cooked cauliflower in blender. Add sour cream, butter and Thick nStarchy. Blend, stirring
occasionally (do not stir contents with tongue).
Serve with gravy* (see below). You can place bowl of piping hit goodness next to a prepared bowl
of whole cauliflower. Kids may steer away from the cauliflower and grab what they think are the
mashed potatoes!
*tapping my head* This is because were smart, and sneaky.
Makes about 8, 1/2 cup servings. Nutritional information per serving: Calories: 122,
Carbohydrates: 7 g, Fiber: 3 g, Net Carbohydrates: 4 g, Protein: 3 g, Fat:9 g

Spanish Rice
One 16ounce bag of frozen cauliflower makes 3 cups rice
1 16 ounce bag frozen cauliflower, cooked and chopped (or grated/riced)
cup onion, chopped
1 cup mushroom, chopped
4 Tbsp canola oil
2 cloves garlic, chopped
1 tsp chicken bouillion (look for product with no msg)
1 tsp cumin
1 can ro-tel or enchilada sauce (recipe)
In a skillet over medium heat, cook onion, garlic and bouillion until onion is clear, about 5
minutes. Add mushrooms and cauliflower, chopping and stirring. Stirring occasionally, cook for
about 10-15 minutes, or until cauliflower has turned golden brown. Stir in ro-tel or enchilada
sauce. Remove from heat. Let rest for 5 minutes. Serve.
This also makes great leftovers.
Makes 6, cup servings.
Nutritional information for 1/2 cup (with ro-tel):
Calories: 110 (cooking oil)
Carbohydrates: 5 grams
Fiber: 2 grams
Net Carbohydrates: 3 grams
Protein: 2 grams
Fat: 10 grams (cooking oil)

Basic beef jerky

1 pound ground beef
1 tsp pepper
1 tsp salt
Mix hamburger with seasonings until well blended (I use my KitchenAide mixer with the dough
paddle) about 1-2 minutes.
Using an extruder, pipe jerky onto trays.
Food dehydrator: Let dry for 6-7 hours or just before meat snaps in half. Practice with this method
will show that you can dry slightly less than the snap-point for more tender jerky.
Oven: On the lowest setting possible, and with the door ajar ever so slightly, let dry on racks for
or until meat is close to breaking when bent in half.
Store in a Ziploc bag.
Each pound makes 8 ounces of dried beef jerky. The beauty of this method is that the carb count
is 0, and your caloric count is only as high as the amount you consume of, essentially, only
ground beef.

Basic Spicy Beef jerky

1 pound ground beef
5 tsp pepper
1 tsp salt
Mix hamburger with seasonings until well blended (I use my Kitchen-Aide mixer with the dough
paddle) about 1-2 minutes.
Using an extruder, pipe jerky onto trays.
Food dehydrator: Let dry for 6-7 hours or just before meat snaps in half. Practice with this method
will show that you can dry slightly less than the snap-point for more tender jerky.
Oven: On the lowest setting possible, and with the door ajar ever so slightly, let dry on racks for
or until meat is close to breaking when bent in half.
Store in a Ziploc bag.
Each pound makes 8 ounces of dried beef jerky. The beauty of this method is that the carb count
is 0, and your caloric count is only as high as the amount you consume of, essentially, only
ground beef.
Zesty Beef Jerky
1 pound ground beef
2 Tbsp Spicy Steak Seasoning *
Mix hamburger with seasoning until well blended (I use my KitchenAide mixer with the dough
paddle) about 1-2 minutes.
Using an extruder, pipe jerky onto trays.
Food dehydrator: Let dry for 6-7 hours or just before meat snaps in half. Practice with this method
will show that you can dry slightly less than the snap-point for more tender jerky.

Oven: On the lowest setting possiple, and with the door ajar ever so slightly, let dry on racks for
or until meat is close to breaking when bent in half.
Store in a ziploc bag.
Each pound makes 8 ounces of dried beef jerky. **
***Please note that all raw hamburger carries the risk of e coli when not cooked to
170 degrees Fahrenheit prior (or post) drying.

Boneless Chicken Wings

peanut oil
chicken breast, cut into smaller pieces
pork rind recipe
1 egg, slightly beaten
sauces (listed below)
ranch dressing (optional)
1. Heat a skillet with canola oil. While the skillet is preheating:
2. Mix an egg in a bowl. Set aside.
3. On a cutting board, slice breasts in half, the long way, and then cut across to make 8-10 bitesized pieces (your number of pieces will vary according to the size of the breast).
4. Dip the bits of breast in the egg bath and then into the bag of rind/spice mix. Coat by shaking
the bag.
5. Once the pan and oil are heated, add the coated pieces to the oil. Cook on both sides, until the
chicken is lightly-to-medium brown (5-9 minutes, depending on the oil temperature and size of
the chicken pieces).
6. Remove chicken pieces to a plate lined with a paper towel to absorb excess oil.
7. Place drained chicken tenders on a plate and coat with sauces of your choice.
For plain Buffy: While we know theres nothing ever plain about Buffy, these served up without
any sauce come in very well within induction levels, at approximately 0 carbs. I mean, chicken,
pork rinds, oil and a little seasoning? Take that, induction!
For zesty Buffy: Try Bulls-Eye original Barbecue Sauce. This is NOT low-low-carb, coming in at 13
carbs per 2 Tbsp.
For spicy Buffy: Try Texas Pete Buffalo Style Chicken Wing Barbecue Sauce. Itll rip your lips right
off of your face, but its darned good stuff. And at only 3 carbs per 2 Tbsp, its less expensive
carb-wise than Bulls-Eye.

Crunchy, delicious cheese straws.

Crumble them on your salad for toppings

Sneak a baggy of them into a movie for munching

Take these to your favorite restaurant for dipping

Crumble them over your favorite soup

Season with popcorn seasoning and enjoy like Cheetos

Pack these along in your backpack for a quick pick-me-up

Perfect for kids lunches, make up a weeks worth in advance and pre-bag for grab-andgo

Top your holiday green bean casseroles with these instead of french-fried onions after
baking-especially if you season these with a titch of sour cream and onion popcorn
seasoning, or the tiniest bit of onion powder

Easy Minute Microwave Cheese Straws

1 slice of American cheese
Cut in half. Cut in half again. Cut each half in halves. Cut each of those halves in half. Keep going
until you have 32 slim slices of cheese.
Carefully arrange on a sheet of parchment paper. Microwave for 45 seconds. Let cool. Slide into a
bowl or a bag. Enjoy!
Nutritional Information: Calories: 86, Carbohydrates: 1 g, Protein: 5 g, Fat: 6.8 g

Cheese straws cooling. Can you believe one slice of cheese made all of those?

Just a matter of girth. Cheese straws below, cheese puffs above.

Minute Microwave Crunchy Nachos

2 slices American Cheese
3/4 cup cooked, spicy beef
3/4 cup shredded cheddar cheese
1 Tbsp Salsa
1 Tbsp guacamole
1 Tbsp Sour Cream
10 Black olive slices
8 Jalapeno slices
Cut American cheese slices into smaller rectangles (Usually 4-6 per slice). Place on a piece of
parchment paper about 1-2 apart (the cheese spreads) and microwave on high for 45 seconds.
Place chips on a plate. Top with hamburger and then cheese. Microwave for another 20 seconds.
Top with black olives, jalapeno slices and serve with sour cream, guacamole and salsa.
Makes 8-12 nachos.
Nutritional information for nacho chips alone: Calories: 172, Carbohydrates: 2 g, Fiber: 0 g, Net
Carbohydrates: 2 g, Protein: 10 g, Fat: 13.6 g
Nutritional information for nachos as pictured: Calories: 708, Carbohydrates: 6.9 g, Fiber: 1.7 g,
Net Carbohydrates: 5.2, Protein: 42.3 g, Fat: 56.4 g

Cheetos
3 egg whites
1/8 tsp cream of tartar
3 egg yolks
3 ounces cream cheese, softened
Flavored popcorn seasoning
To Prepare:
1. Preheat oven to 300 degree Fahrenheit.
2 In a mixing bowl, beat egg whites and cream of tartar on high speed until thick, stiff peaks
form, about 3-5 minutes.
3. In another mixing bowl, combine egg yolks and cream cheese.
4. Carefully fold yolk mixture into whites.
5. With a spatula, scoop mixture into a sandwich or quart-sized food /sandwich bag with a tiny bit
of the edge cut off to make a 1/2 opening.
6. Pipe batter into 2 doodles on parchment paper.
7. Bake for 15-20 minutes or until doodles achieve a light golden brown.
8. Cool slightly.
9. Lightly toss with popcorn seasoning in a bowl.
10. Place in dehydrator for 2 hours on high heat or allow to stay out overnight to achieve more
crunch.
11. Store in a semi-sealed plastic or paper sack at room temperature for up to a day.
Makes 3-4 cups cheese doodles.
*Nutritional Information: this does not contain the amount of scant carbs totaled in for popcorn
seasoning. If te label reads 0, Id add .2-.3 carbs per serving of seasoning used to be on the
same side. 0 carb on many labels simply means less than .5.
For 1/2 recipe: Calories: 255.5, Carbohydrates: 1.7 g, Fiber: 0 g, Net Carbohydrates: 1.7 g,
Protein: 12.65 g, Fat: 22 g
Per entire recipe: Calories: 511, Carbohydrates: 3.4 g, Fiber: 0 g, Net Carbohydrates: 3.4 g,
Protein: 25.3 g, Fat: 44.5

Sams Kicked Up Chicken Wings

30-40 Drums (and the other part if you so desire)
1 cup Horseradish Mustard (Paul uses Emeralds)
1 Tbsp of Soy Sauce
1 tsp Ginger
1/2 3/4 cup of either Sugar Free Honey or Maple Syrup*
2 tsp Grill Mates Montreal Chicken Seasoning (in the seasoning section with spices)
1. Bake wings in baking pans on 350 for about 50 minutes.
2. Drain excess fat, then turn oven on broil.
3. Brown wings to crisp them up a bit.
4. Mix all ingredients listed above together and brush on wings, or use a really large bowl and
toss the wings in the sauce. I do usually let the wings cools a little so that the sauce will stick to
them better. These wings are really tasty and can be addictive!
If you can deep fry them before coating with the sauce, that makes them even better!
*(Paul uses the Maple Syrup more often since it typically comes sweetened with Splenda or
Sorbitol Maltitol can be rough on the stomach.)

Bacon Cheese Poppers with Pecans

1/2 cup Rotel (or canned chili peppers, tomatoes and onion)
16 oz. cream cheese (softened)
c. pecans (chopped)
6 slices cooked bacon, chopped
c. Monterey Jack cheese (shredded)
Mix Ro-Tel with cream cheese. Let cool for 30 minutes. Shape into balls and coat with pecans,
bacon, and Monterey Jack cheese. Chill until firm. Serve with toothpicks.
Makes 16 poppers.
Nutritional Information per two poppers: Calories: 174, Carbohydrates: 3 g, Fiber: 0 g,Net
Carbohydrates: 3 g, Protein: 7 g, Fat: 15 g

Hot Cheesy Chicken Artichoke Dip

2 cups cooked chicken
1- 6 oz jar artichoke hearts, chopped
1/2 cup cooked bacon, chopped
1/3 cup chopped sun dried tomatoes
1/2 tsp salt
1/4 tsp pepper
1 cup alfredo sauce
1 cup mayonnaise
2 Tbsp grated purple onion
1/4 cup mozzarella cheese, grated
1/4 cup Parmesan cheese, grated
1. Preheat oven to 400 degree F.
2. Combine ingredients except cheese. Toss lightly.
3. Pile into 4 individual baking dishes (1 cup ramekins).
4. Sprinkle with grated cheese.
5. Bake for 10 minutes.
Makes 4 servings.
Nutritional Information per serving: Calories: 926, Carbohydrates: 7 g, Fiber: .75 g, Net
Carbohydrates: 6.25 g, Protein: 33 g, Fat: 85.7 g

Low Carb Crepes

3 eggs, separated
3 ounces cream cheese
1 tsp baking powder
1/8 tsp cream of tartar
1 packet Splenda
2 Tbsp Davincis Vanilla Syrup (Sugar Free)
2 Tbsp oil
1 cup whipping cream
3 packets Splenda
Frozen berries
Preheat oil in skillet over medium-low heat.
In a bowl, whip egg whites with cream of tartar until peaks are stiff (about 5 minutes).
In separate bowl, blend cream cheese, yolks, baking powder and davincis sugar free syrup.
Adding half of the yolk batter at a time to the whites and using a tall spoon (I use an iced tea
spoon), make a lazy sine wave through the batter once. Turn the bowl 90 degrees and repeat.
Add second half of the yolk mix and repeat sine wave two more times.
Using scant cup scoop, drop batter onto heated pan. Let cook until bottom is firm (the batters
not yours) about 3-5 minutes. Flip and press lightly. Let cook for another 1-2 minutes, until crepe
is set. Move to a plate to cool.
When ready to serve:
Arrange crepes on a plate (best looking side down).
In a bowl, whip heavy cream with two packets Splenda until still peaks form. Spoon cream into
the center of each crepe. Roll and place seam-side down. Tuck fresh fruit in, on and around the
crepes. Sprinkle one packet of Splenda along the top (optional).
Refrigerate leftovers.
Makes 6 crepes.
Nutritional information: Calories: 144, Carbohydrates: 4, Fiber: 0, Net Carbohydrates: 4,Protein: 5
grams, Fat: 12 grams

Cuties Oopsie French Toast

1 egg beaten w/ a bit of cream, vanilla and cinnamon
Coat two oopsies w/ egg mixture and fry in butter like french toast.
I had two this am w/ butter and SF pancake syrup (*cleos note: Davincis hazelnut syrup rocks)
and 2 breakfast sausages YUMMO!!!!
(* another note: This recipe is so awesome, you wont even realize its not French toast with
actual bread!)
** Laurie uses sweetzfree, but Jenny omitted Sweetzfree and said the recipe was sweet enough,
so if you dont have any, youll probably be all right.
ETA: this batch of oopsies I added a bit of cinnamon

Gluten-Free Waffles
6 eggs, separated
6 ounces of cream cheese
1/8 tsp cream of tartar
1 scoop vanilla protein powder*
Preheat waffle iron. Spray with non-stick coating (or oil-paint the plates with a pastry brush prior
to heating).
In one bowl, beat egg whites with cream of tartar until stiff peaks form (about 3-5 minutes). In a
separate bowl, mix yolks with cream cheese and protein powder until smooth. Add whites
mixture to the yolks. With a long wooden spoon or long, metal iced tea spoon, carefully make a
sine wave through the mixtures to blend them carefully. Turn bowl and repeat sine wave (Youre
trying to just barely blend. More blending will naturally occur as you scoop to pour the batter).
Once the waffle iron is sufficiently heated, pour scant quarter-cup measuring cups with batter
into the maker (dont overdo it, or overflow may occur). Allow waffles to cook sufficiently. Four-six
minutes for the first waffles, minimally, should be observed since they seem to need more time.
DO NOT OPEN the waffle iron until the first waffles have had a chance to cook. It seems that after
the first waffles, all others require closer to 4 minutes per waffle on average.
Serve immediately, or you can freeze and toast later (on a low setting).
Can be served with fresh, whipped cream.
Makes 12-14 belgian/rectangular waffles.
Nutritional information per 2 waffles (1/6 of recipe): Calories: 192, Carbohydrates (no fiber): 1.8
grams, Protein: 6 grams, Fat: 7.5 grams
*Regarding Protein Powders: I use Jay Robbs Egg White Protein Powder. While more expensive, it
is the only powder sweetened with Stevia (a natural herb). You can also use your favorite brand
of protein powder, sweetened with Splenda.

Coconut Meal Waffles

1 cup unsweetened, flaked, dessicated coconut, processed to cup
2 scoops vanilla egg white protein powder (about 6 Tbsp)
3 eggs
cup butter
cup sugar equivalent substitute
1 tsp baking powder
1 tsp vanilla
Preheat waffle maker. Combine all ingredients to make a thick batter. Spray waffle maker with
preferred cooking oil. Drop by 1/4 cupfuls (more or less for your size of griddle) on the iron and
let cook, about 4 minutes. Let cool.
Makes 6 ample (4 x 6) waffles.
Nutritional information per waffle: Calories: 234, Carbohydrates: 4.6g, Fiber: 1.3g, Net
Carbohydrates: 3.3g, Protein: 4.7g, Fat: 22.5g.

Low-Carb Crock Pot Breakfast Casserole

Serves 8.
4 cups hashed brown jicama or daikon radish hashed browns (optional)
12 ounce package crumbled, cooked, drained bacon slices
1 pound cooked, drained ground sausage
1 medium diced sweet yellow onion
1 diced green bell pepper
1-1/2cups sliced fresh mushroom
1-1/2 cups fresh spinach
2 cups shredded Monterrey Jack cheese
1/2 cup chopped Feta cheese (or other sharp cheese)
1 dozen eggs
1 cup heavy white cream
1 tsp salt
1-1/2 tsp pepper
Place a layer of hashed browns on the bottom of 1 4-6 quart slow cooker. Follow with a layer of
bacon and sausage, then onions, green pepper, spinach, mushrooms, and cheese. In a separate
bowl, beat the eggs, cream, salt and pepper together. Pour over the crock pot mixture, Cover and
cook for 10-12 hours on low.
Makes 8 servings. Refrigerate or continue to keep warm in the crock pot the day you plan to
serve.
Nutritional information per serving: Calories: 443.6, Carbohydrates: 8 g, Fiber: 1.95 g, Net
Carbohydrates: 6.05 g, Protein: 18.1 g, Fat: 38.25 g
Skip the Hashed Browns per serving: Calories: 429.6, Carbohydrates: 4.8 g, Fiber: .7 g,Net
Carbohydrates: 4.1 g, Protein: 17.7 g, Fat: 38.25 g