Saturday, October 30, 2010

Skinny Omelet

If you need to substitute eggs for your protein here is a nice option for a P2 friendly omelet.
1 egg and 2 egg whites
1 tsp MCT oil
•1 tbsp milk (optional)
•1/2 TBSP dehydrated minced onion (9 calories) or onion powder
•shredded baby spinach leaves
•Heavy sprinkling of Old Bay Seasoning or desired seasoning

you can add tomatoes, cheese
Cook either as an omelet or as scramble. If as an omelet, pour egg mixture into heated pan with MCT oil or a non stick pan, cook until underside is firm. Sprinkle with onions, and spinach leaves. If cooking as a scramble, pour in eggs, cook for a few seconds, then add other ingredients and finish scrambling

Sunday, October 24, 2010

Greek Pork Sandwiches

2-pound pork boneless shoulder roast, trimmed of fat
1- 1 1/2 Tbsp Greek Seasoning
Cook in a slow cooker for 5-6 hours until pork is cooked and tender.

Sauce (enough for 12 pita sandwiches)
1 C. mayonnaise
3 garlic cloves, chopped
Mix mayo and garlic and refrigerate until ready to use.

cucumbers, sliced in thin slices
tomatoes, sliced
Ezekial pitas
Assymble sandwiches by spreading the sauce inside the pitas and add tomatoes, cucumbers and meat. If desired serve with pita crisps.

Pita Crisps:
1 Ezekiel Pita
1 Tbs. MCT oil (or Extra Virgin Olive Oil)
2 Tbs. toasted sesame seeds
1 tsp. grated lemon zest
1/2 tsp. dried thyme
1/8 tsp. salt
1/8 tsp. pepper
Split and tear the pita into bite-size pieces. On a rimmed baking sheet, toss pita pieces with oil and seasonings. Bake at 350 until chips are golden brown, about 12 to 15 minutes.

Wednesday, October 20, 2010

1 cup chicken stock

3 Tbs butter or margarine

3 Tbs all-purpose flour

2 cups diced cooked chicken

½ tsp salt

½ tsp ground pepper

1 Tbs chopped fresh parsley

1 Tbs chopped fresh chives

2 egg yolks

½ cup half-and-half

¼ cup grated Parmesan cheese

6 crêpes

Preheat oven to 375F.

Bring stock to a boil in a small pan. Melt butter in a saucepan over low heat. Stir in flour. Cook while stirring for 1 minute. Gradually add stock. Bring to a boil. Cook, stirring over low heat for 1 to 2 minutes or until mixture thickens. Remove from heat.

Stir in chicken, salt, pepper, parsley and chives. Beat egg yolks and half-and-half in a small mixing bowl. Add a little of the hot sauce; mix well. Stir egg mixture into remaining hot sauce in pan.

Put a portion of the mixture in the center of each crêpe. Roll up crêpes. Place in a buttered oven-to-table baking dish. Sprinkle with cheese.

Bake 10 to 15 minutes. Serve immediately.

Friday, October 15, 2010

Talapia with Asparagus

whitefish/ Talapia

Talapia with Asparagus
asparagus (allowed amount)
juice of one lemon
2 lemon slices
1 t oregano
Other spices
Preheat the oven to 400F.

Snap off woody ends of asparagus and discard.

Tear off a large sheet of non-stick aluminum foil.

In the center of this sheet, place asparagus spears and sprinkle with salt/pepper.

Place whitefish on top of asparagus.

In small bowl, combine lemon juice & oregano, and pour over fish.

Fold up edges and completely seal packet on all sides.

Bake 10-20 mins, until fish flakes.


Saturday, October 9, 2010

Delicious Warm Pecan Cabbage Slaw


1 package cabbage slaw mix
1 package shredded carrot

1 bunch green onions, chopped

2 tbsp water

Salt & pepper to taste

2 tbsp butter, melted

2 tbsp Dijon mustard

¼ to ½ cup chopped pecans, toasted


1. Combine slaw mix, carrots, green onions, water, salt & pepper on
large sauce pot

2. Cover and cook over medium heat 5 to 7 minutes or until cabbage is
crisp tender

3. Combine butter and mustard and pour over slaw mixture

4. Toss to coat

5. Stir in pecans

6. Serve warm or chilled. (it is awesome either way!)

*Nutrition Information Per ½ cup Serving:*

109 Calories, 8g fat, 8mg cholesterol, 376mg sodium, 8g carbohydrates,
3g fiber

2g protein

Diabetic exchanges: 1 ½ fat, 1 vegetable

Tuesday, October 5, 2010

Curried Shrimp

100g shrimp
onion – chopped (allowed amount)
1 t garlic paste (3-4 cloves minced)
1/8 c water
1/2 t curry powder
1/4 t cumin
salt/black pepper (to taste)
Preheat pan over MED heat. Add onion and garlic. Cook until translucent. 5-10 mins. Add shrimp, seasonings, and water. Mix & stir fry until cooked through. Add chopped up spinach if desired.

Saturday, October 2, 2010

BBQ Meatballs for the slowcooker!

Slow-Cooker BBQ Turkey Meatballs - 17g Carbs, 2g Fiber

{Note: This recipes does not specify what brand/type of
barbecue Sauce was used! Be sure to use one that works for
you. Read the label since most have sugar, molasses, etc

Like beef, ground turkey contains different amounts of fat usually
either 85 percent, 93 percent and 99 percent. We like the 93 percent
version, which has just enough fat to lend some flavor and welcome

Prep Time: 15 minutes
Cook Time: 4 hours
Serves: 6

2 Tbsp vegetable oil
1 small onion, grated
1 rib celery, chopped
1 clove garlic, minced
1 lb ground turkey breast
1 large egg, lightly beaten
1/2 cup rolled oats (do not use instant)
2 cups barbecue sauce

1. Warm oil in a small skillet over medium-high heat. Add onion and
celery and cook, stirring, until softened, 3 to 5 minutes. Add garlic
and saute 1 minute longer. Transfer mixture to a small bowl and let cool.

2. Place turkey in a large bowl. Add onion mixture, egg and oats. Use
your hands to gently but thoroughly blend ingredients. Dampen hands
lightly and form mixture into about 20 meatballs, each 1 1/2 inches
in diameter.

3. Pour a small amount of sauce over bottom of slow cooker. Add
meatballs, top with remaining sauce. Pour in 1/2 cup water. Cover
and cook on high until meatballs are cooked through, 3 1/2 to 4 hours.

Serves: 6
Nutrition per Serving:
275 Calories, 16g Fat, 3g Sat, 96mg Cholesterol, 17g Protein,
17g Carbs, 2g Fiber, 790mg Sodium