Wednesday, February 25, 2015

bacon lettuce tomato

Since the low carb no sugar diet I've been craving certain traditional sandwiches. I've done fine with some low carb wraps, but this week I've craved a bacon, lettuce, and tomato with mayo and an old fashioned taste without the multigrain or spelt wrap tastes or textures. I started with strips of the firmer, bottom end of of the hearts of romaine lettuce, added some mayo, mounted halves of grape tomatoes, and then topped with a half slice of crisp thick bacon. I had some of these "sandwiches" open faced and others with another piece of romaine on top, so the lettuce itself substituted for the bread in a sandwich. I liked both. It was just the old fashioned taste and the texture I craved without the carbs.

Monday, February 23, 2015

spinach and cheese lasagna


1 lb. 90% lean ground beef
2 c. my meaty spaghetti sauce (
12 oz. frozen spinach, thawed, drained and squeezed out all moisture
1   6.5-oz can sliced mushrooms, drained
12 black olives, sliced
½ tsp. fennel seed, crushed
¼ c. Parmesan cheese
2 c. mozzarella cheese, grated
½ c. ricotta cheese
4 black olives sliced for top garnish
4 leaves fresh basil, chopped
DIRECTIONS:  Preheat oven to 350º.  Brown the meat in a non-stick skillet.  Sprinkle evenly into a 8″x12″ greased casserole dish.  Crumble the well drained and squeezed spinach evenly over the top of the meat.  Sprinkle with all the Parmesan cheese.  Next spread the mushrooms and olive slices evenly over the mixture.  Now spread the spaghetti sauce over all without disturbing the lower layers too much.  Sprinkle with the crushed fennel seed and chopped basil leaves.  Dot the surface intermittently with the ricotta cheese and sprinkle the mozzarella evenly over the top of the casserole.  Garnish the surface with the 4 sliced olives.  Cover with foil and bake at 350º for 30 minutes.  Uncover and bake for about 30 more minutes or until bubbly all over.  Allow to cool 5-6 minutes before attempting to dip it up or the servings won’t be so pretty.  It’ll still taste good, however.  Serve with a nice green salad and your favorite low-carb garlic bread.
NUTRITIONAL INFO:  Makes 6 servings, each contains:
530 calories
36.6 g  fat
12.77 g  carbs, 4.03 g  fiber, 8.74 g  NET CARBS
38.33 g  protein
500 mg sodium
400 mg potassium
59% RDA Vitamin A, 25% B6, 110% B12, 18% C, 15% E, 40% calcium, 23% copper, 40% iron, 22% magnesium, 24% manganese, 27% niacin, 60% phosphorous, 39% riboflavin, 47% selenium, 13% thiamin, 64% zinc

Monday, February 9, 2015

chicken breast with cheese

Basically pound out the breasts and roll them with the cheese spinach mix,  Hold them with toothpicks. Use parchment rather than aluminum foil.   Bake at 350 for about 40 minutes.

Thursday, February 5, 2015


I'm thinking that I could just eliminate the potato or substitute something else.

--1 small head of cabbage
--12-14 colorful baby potatoes
--10-12 whole cloves of garlic
--1/4 cup olive oil
--2 T balsamic vinegar
--1 t kosher salt
--1/2 t black pepper
The Directions.
--wash vegetables
--cut potatoes into 1 inch chunks (I didn't peel them)
--cut cabbage into wedges--don't worry about separating the leaves
--throw veggies into the crockpot with the whole garlic cloves
--add olive oil, salt, pepper, and balsamic vigegar
--toss with hands to coat thouroughly.
cook on high for 3 hours or low for 4-6.
the vegetables are done when the potatoes reach desired tenderness.