Saturday, November 20, 2010

Creole Pork and Spinach - 5g Carbs, 1g Fiber

1 teaspoon salt, divided
1/4 teaspoon black pepper
1/2 teaspoon thyme
1/2 teaspoon garlic powder
1 pound pork tenderloin
1 tablespoon olive oil
2 cloves garlic, minced
1 16 ounce bag fresh spinach
pinch cayenne

Preheat the oven to 475 degrees. Coat a baking sheet with cooking spray.

Combine 1/2 teaspoon of the salt, all of the black pepper, thyme and
garlic powder in a small bowl. Rub this mixture over the surface of
the pork.

Heat the oil in a large nonstick skillet over medium high. Add the
pork and brown on all sides. Transfer the meat to the baking sheet and
roast in the oven for about 17 minutes, or until a thermometer
inserted in the center registers 145 to 155 degrees. Remove from the
oven and let the roast rest for 5 minutes. Slice it across on the
diagonal into 8 medallions.

While the pork is roasting, sauté the garlic in the skillet for 30
seconds, then add the spinach. Toss the spinach constantly as it
cooks, adding the pinch of cayenne. Cook the spinach only until it is
bright green and slightly wilted, then remove it from the pan.
Divide the spinach evenly among 4 plates and top with the medallions.

Makes 4 servings.
Calories 195, Fat 8 g, Carbs 5 g, Sodium 728 mg, Fiber 1 g.

Monday, November 15, 2010

Yummy Berry Pie

Low Carb Almond Pie Crust - 11g Effective Carbs, 17g Fiber

This is a very easy pie crust to make. This works best for a 9" pie

1 1/2 cups almond meal or almond flour
3 Tbsp melted butter
Artificial sweetener equal to 3 Tbsp sugar

Heat oven to 350 F.

Melt the butter (if the pie pan is microwave safe, melt the butter in
it) and mix the ingredients up in the pan and pat into place with your

Bake for about 10 minutes until the crust is beginning to brown. After 8 minutes, check every minute or so, because once it starts to brown it goes quickly.

Nutrition for shell
30g Protein, 11g Effective Carbs, 17g Fiber

Sugar-Free Fresh Berry Pie - 5.5g Effective Carbs, 6g Fiber

I make this pie with blackberries, but I think it would work great
with raspberries. The filling is mostly uncooked, with just a glaze
for the fresh berries. I use the almond pie crust for this recipe.

1 almond pie crust, baked
1 quart (4 cups) blackberries
Dash of salt
3/4 cup water
4 tsp corn starch
1 Tbsp butter (optional, but recommended)
Sugar substitute to taste - about 3/4 cup - liquid form of Splenda preferred*
*for example, you could use 3/4 cup Simple Syrup instead of water

1) Mix the water, one cup of berries, salt, and sweetener in a saucepan (it should be big enough to eventually hold all the berries). Bring the mixture to a boil and cook for 2 to 3 minutes. Berries should be softening and the liquid berry-colored.

2) Whisk cornstarch into mixture. Make sure it is fully dissolved. Cook until mixture darkens and clarifies (in other words, most of the lightness from the cornstarch goes away).

3) Add butter, and stir until melted. Add the rest of the berries, and stir until coated with the glaze.

4) Pour into baked shell and chill.

Serving suggestion:
Top with whipped cream flavored with a bit of vanilla and sweetener.

Servings: 8
Nutrition per Serving:
189 Calories, 5.5g Effective Carbs, 6g Fiber, 5g Protein

Green Beans with sunflower seeds


- 1 pound fresh green beans
- 1/2 cup chopped onion
- 2 cloves garlic, minced
- 1/2 teaspoon salt
- 1/8 teaspoon freshly ground pepper
- Pinch of crushed red pepper flakes
- 2 tablespoons shelled sunflower seeds
- 1 teaspoon chopped fresh oregano, or 1/4 teaspoon dried oregano


Snap the ends off the beans. If they are very young,
leave the beans whole; if large, break the beans into
2-inch lengths. Place the beans in a saucepan; add
1 cup water and the onion, garlic, salt, and pepper.

Cover and bring to a boil; reduce the heat to a simmer, and
cook about 8 minutes, until the beans are crisp-tender; drain.

Sprinkle the sunflower seeds and oregano
over the beans. Toss lightly to mix.

Nutritional Information Per Serving: (1/2 cup)
Calories: 38, Fat: 2 g, Cholesterol: 0 mg, Sodium: 37 mg,
Carbohydrate: 6 mg, Dietary Fiber: 2 g, Sugars: 1 g, Protein: 2 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat

Wednesday, November 10, 2010

Italian Avocado and Walnut Salad

12g Carbs, 4.4g Fiber, 3.8g Sugar

Nutritionist Recommended For:
Low Cholesterol

Preparation time: 10 min
Cooking time: 0 min
Servings: 4

2 Tbsp chopped walnuts
1/2 lb packaged salad
1/4 lb red leaf lettuce, shredded
1 avocado, pitted, peeled and diced
1/2 cup fat-free Italian dressing
1/2 cup seasoned croutons
2 tsp lemon juice
1/4 tsp salt (optional)

Combine avocado and lemon juice in a salad bowl. Add lettuce and
walnuts and toss.

Combine remaining ingredients, except croutons, in a jar with a
tight-fitting lid. Add pepper to taste. Shake vigorously. Pour
dressing over salad and toss. Serve with croutons.

Servings: 4
Nutrition per Serving:
130 Calories, 62.3% Calories From Fat, 9g Total Fat, 1.3g Saturated Fats,
4.2g Mono-unsaturated Fats, 2.6g Poly-unsaturated Fats, 0.9mg Cholesterol,
550mg Sodium, 12g Total Carbs, 4.4g Dietary Fiber, 3.8g Sugar, 3.1g Protein

--> Vitamins
Thiamin B1 0.13 mg
Vitamin K 110 mcg
Vitamin A 5500 IU
Vitamin E 1.1 mg
Pantothenic Acid 0.68 mg
Vitamin B6 0.19 mg
Choline 17 mg
Riboflavin B2 0.15 mg
Vitamin D 0 IU
Vitamin B12 0.097 mcg
Vitamin C 19 mg
Niacin B3 1.2 mg

--> Minerals
Sodium 550 mg
Zinc 0.68 mg
Copper 0.19 mg
Calcium 50 mg
Iron 1.5 mg
Manganese 0.36 mg
Magnesium 31 mg
Potassium 420 mg
Fluoride 0.0076 mcg
Phosphorus 95 mg
Selenium 3 mcg

Friday, November 5, 2010

Fiesta Shrimp with Peppers and Jalapenos -

Only 4g Carbs!

From: Ladies Home Journal

Hot but not too hot, this combo of sweet sauteed shrimp, peppers,
lime, and garlic is great served over pasta or with tortillas for

Servings: 10
Prep: 30 min
Total: 57 min

2 red sweet peppers
2 yellow sweet peppers
3/4 tsp salt, divided
1/4 tsp freshly ground black pepper, divided
2 lb large shrimp, peeled and deveined
1 Tbsp olive oil
2 Tbsp minced garlic
3 Tbsp fresh lime juice
1 Tbsp chopped fresh cilantro
2 jalapeno chiles

1. Heat broiler. Cut off 1/2 inch from top and bottom of red and
yellow peppers and cut peppers in half. Remove seeds. Broil all
peppers skin side up (leave jalapenos whole and turn occasionally)
for 12 to 15 minutes or until evenly charred. Cover and cool for
15 minutes. Peel off skin from all peppers and remove seeds from
jalapenos. Slice peppers into 1/4-inch-thick strips. Toss in medium
bowl with 1/4 teaspoon of the salt and 1/8 teaspoon of the black
pepper. (Can be made ahead. Cover and refrigerate up to 2 days.)

2. Sprinkle shrimp with remaining 1/2 teaspoon salt and remaining
1/8 teaspoon black pepper. Heat oil in 12-inch skillet over medium-high
heat. Add garlic and shrimp; cook and stir for 3 to 4 minutes or until
shrimp turn opaque. Stir in lime juice and bring just to a boil.
Transfer shrimp mixture to serving bowl. Cover and keep warm.

3. Cook peppers in same skillet 2 to 3 minutes or until heated through.
Add peppers to shrimp and toss with cilantro. Serve immediately.

Servings: 10
Nutrition per Serving:
100 Calories, 2.5g Total Fat, 0g Saturated Fat, 112mg Cholesterol,
275mg Sodium, 4g Carbs, 15g Protein