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Yoga Balance Weight Loss
The Low Carb Eating Plan

"The body is your temple. Keep it pure and clean for the soul to reside in."
B.K.S. Iyengar


Low Carb Eating Plan
215 Low Carb Recipes
Low Carb Recipes Index
Low Carb Restaurant Guide


If you have found that your body is sensitive to carbohydrates, or suspect that you might be, try our Low Carb Plan. If you are often intensely hungry (especially in late afternoon) or have a strong urge to eat even when you are not hungry, or crave sugar daily, your body may need a temporary break from carbohydrates.

The weight loss plan is simple: reduce your carb intake and lose weight. We recommend beginning with 4 Low Carb Days (Low Carb Breakfast, Lunch, Dinner, with snacks as needed & dessert). You should consume less than 20 grams of carbs for your whole day. Note how you feel. Many people notice a rapid weight loss and feel lighter, less bloated, and have more energy. If you feel good on a total Low Carb Plan, you can continue with it, but give yourself at least 1 day a week where you eat carbs unrestricted.

If you find yourself feeling tired or simply not enjoying your food choices, eat one higher carb meal and dessert a day (or switch to one of our other eating plans). For most people, eating 2 low carb meals and 2 low carb snacks a day with a normal 3rd meal and dessert will induce weight loss while still providing your body with the carbohydrates and glucose it needs. This seems to be the easiest diet (while still being effective) for our clients. Breakfast, Lunch & Snacks are mainly meat, eggs, cheese, low carb veggies & salad (using our Low & No Carb Recipes for variety) and a dinner and dessert of your choice (NOT from the Low & No Carb Recipes) allows you not to feel deprived, gives your body the energy it needs from carbohydrates and glucose, and you can still maintain weight loss.

A temporary total Low Carb Plan is a good balance to the high carbohydrate diets many of us have been on. However, it is not recommended for long term use. Your body (especially your brain and your muscles) need the glucose that carbohydrates provide for energy and mental clarity. For every 2 months that you follow a low carb plan, you should give yourself at least 1 week of unrestricted carbs. Once you have achieved your weight loss goals, you should simply follow what feels good to you. Whether this be switching to one of our other plans, or simply having 1 Low Carb meal a day (breakfast is a good choice; it cuts down your cravings for the day).

You'll want to find a natural way to connect with food. Cutting out carbs is definitely effective for weight loss, and for many people they don't find counting carbs as taxing as counting calories or fat grams. Still, the best way is to be at peace with your diet and not have any stress about your food choices.

Regardless of which eating plan you choose, you should really listen to your body and practice mindful eating so that you will choose foods that properly nourish your body. When you eat, take the time to be present in the moment. Practice mindfulness at each meal and with each bite. Take note of the flavors, enjoy your food, and appreciate the nourishment that it gives to your body. Prepare your meals carefully and with love. Take time to make a pleasing presentation and eat in a spirit of peace and thankfulness.

Vegetarian Low Carb
It is possible for vegetarians to follow a low carb diet, but your food choices are much more restricted than a meat eaters. You basically restrict yourself to eggs, cheese, and low carb foods like low carb dairy products (like cream, butter, sour cream, etc) and no and low carb vegetables (like cauliflower, tomatoes, olives, lettuce). Breakfast could be something like an omelette and lunch could be a big salad with tomatoes, olives and an oily, high fat (but low or no carb) salad dressing and lots of cheese (try broiled goat cheese; see Lunch Recipe #27). Most of our lunch and dinner recipes include meat, but many of our breakfast recipes can be modified and almost all of our desserts are vegetarian.

It is tough for a vegetarian to eat a completely low carb diet, all day long. However, most people will lose weight while they continue to get the carbohydrates they need for energy (carbs are also essential for good kidney & brain function) only eating two meals a day that are low carb and having a more standard dinner (be sure to include a protein, something like tofu). For people who are sensitive to carbs (carbs set off cravings and increase appetite), having one carb meal a day usually works, because your body only has one insulin spike a day.

Protein and Fat
If you restrict calories, fat or protein in an effort to lose weight, your metabolism will slow down and your body will become insulin resistant which results in increased fat storage (as well as serious health problems such as hypertension and diabetes).

It is important to consume protein and fat every day, and ideally at every meal. It is a myth that fat in food is converted into body fat more easily than protein or carbohydrates.

Healthy fats are necessary for your body as they provide essential fatty acids. Fat also satiates your appetite, so that you eat less. Choose healthy fats such as olive oil, flaxseed oil, sesame oil, canola oil and fat found naturally in nuts, avocadoes and olives. Limit transfats that are hydrogenated or partially hydrogenated such as shortening, margarine and fried foods.

Protein is necessary for amino acids and also helps to sustain your energy, stabilize your blood sugar and eliminate food cravings. It also stimulates production of glucagon which helps your body burn stored body fat.

Specific recommendations:



It is more important to commit yourself to regular yoga practice and meditation than to modify your diet. As the effects of yoga and meditation take root, you will find your cravings and appetite naturally diminish.


215 Low & No Carb Recipes




BREAKFAST


1. CRUSTLESS QUICHE - 4 Servings
½ c heavy cream (4.8 g carbs)
½ c water
1/4 c green onions (1.7 g)
8 whole eggs
2 c crumbled bacon (cooked & cooled)
1 c shredded cheese
½ c fresh or frozen spinach(1.2 g)

Preheat oven 350 degrees. Beat eggs. Fold in remaining ingredients. Pour into glass casserole dish (sprayed with cooking oil). Bake for 45 minutes-1 hour.

Carb Count: Recipe Total 7.7 g, Per Serving 1.9 g

2. MOCK FRENCH TOAST - 4 Servings
6 ounces unflavored pork rinds
4 eggs
½ c heavy cream (4.8 g)
6 packets artificial sweetener
1 tsp cinnamon (1.8 g)
1 tsp vanilla extract

Crumble pork rinds up until they resemble bread crumbs. Beat eggs. Add remaining ingredients and mix well. Add crushed pork rinds to the egg mixture and allow to sit for approximately 5 minutes. Meanwhile, heat butter or oil in a skillet. Pour onto skillet 1/8 cup at a time. Heat, turning once. Serve with blackberry syrup, maple butter or low carb maple syrup (Recipes #28-30).

Carb Count: Recipe Total 6.6 g, Per Serving 1.6 g


3. LOW CARB WAFFLES - 6 Servings
4 large eggs, separated
4 tbsp butter
1/4 cup oat flour (8 g)
3/4 c sour cream (12 g)
½ tsp vanilla extract
½ tsp salt

Beat the egg whites with an electric mixer until they form soft peaks. Set aside in another bowl. In another bowl, cream the butter until fluffy and beat in the egg yolks -- one at a time. Add the flour and sour cream and mix well. Add a little water, if needed, to reach desired consistency. Stir in the vanilla and salt. Fold in the egg whites. Bake in a preheated waffle iron as usual. Serve with blackberry syrup, maple butter or low carb maple syrup (Recipes #28-30).

Carb Count: Recipe Total 20 g, Per Serving: 3.3 g

4. ZUCCHINI HASH BROWNS - 4 servings
butter
2 c shredded zucchini (7.7 g)
1/4 tsp salt
1 eggs
4 tbsp Parmesan cheese

Combine zucchini with salt. Let stand for 15 minutes. Absorb excess moisture with paper towels. Combine zucchini with eggs and cheese. Make small flat patties with batter. Melt butter in a skillet. Cook patties, turning once, until golden on both sides.

Carb Count: Recipe Total 7.7 g, Per Serving: 1.9 g

5. BACON CHEESE MUFFINS - 6 Servings
1 c high gluten flour (24 g)
3 tsp baking powder
1/4 tsp salt
½ c cream (4.8 g)
½ c water
4 eggs, beaten
16 cheese cubes
16 slices bacon, cooked & crumbled

Preheat oven to 400 degrees. Combine flour, baking powder & salt. In a separate bowl, combine milk & egg. Mix wet & dry ingredients. Stir in bacon. Pour into muffin tin. Put one cube of cheese into each muffin. Bake for 20 minutes.

Carb Count: Recipe Total: 28.8 g, Per Serving: 4.8 g

6. CHEESE BLINTZES - 2 Servings
4 egg whites
3/4 c cottage cheese (4.5 g)
½ c strawberries (5.2 g)
4 tbsp sour cream (2 g)

Combine egg whites & cottage cheese. Lightly spray nonstick skillet. Heat over medium heat. Using half the batter, cook for a few minutes on each side. Repeat with remaining batter. Serve with fruit & sour cream.

Carb Count: Recipe Total: 11.7 g, Per Serving: 5.8 g

7. COTTAGE SCRAMBLED EGGS - 4 Servings
6 whole eggs
1/4 c cream (2.4 g)
1/4 c water
½ tsp salt
1/4 tsp pepper
1 c cottage cheese (6 g)
3 tbsp butter
1 tomato sliced (5.8 g)

Beat eggs with cream, salt and pepper. Fold in cottage cheese. Heat butter in skillet & scramble mix. Serve with tomato.

Carb Count: Recipe Total 14.2 g, Per Serving: 3.7 g

8. APPLE & BRIE EGGS - 4 Servings
1 small apple; peeled, cored & chopped (10 g)
Butter
8 eggs
1/4 c light cream (1.2 g)
salt & pepper
½ c crumbled Brie cheese

Saute apple in butter. Beat together eggs, cream, salt & pepper. Melt butter in pan. Pour in egg mixture and scramble. Add apples & Brie. Warm & serve.

Carb Count: Recipe Total 11.2 g, Per Serving: 2.8 g

9. LOW CARB PANCAKES - 2 Servings
1/3 c milk & egg protein powder
1/3 c ricotta cheese (2.3 g)
2 tbsp c heavy cream (1.2 g)
1 tbsp water
2 packets artificial sweetener
1 egg
1/4 tsp baking powder
1/8 tsp cinnamon (0.2 g)
pinch nutmeg

Blend all ingredients until smooth. Cook on medium-low heat; turn carefully when edges are set and bubbly throughout. Serve with butter and low carb syrup. Enjoy!

Carb Count: Recipe Total 3.7 g, Per Serving 1.8 g

10. FRITTATA - 2 Servings
1/4 c green onion, chopped (1.7 g)
3 whole eggs
1/4 c cauliflower (1.5 g)
1/4 c shredded zucchini (0.8 g)
4 ounces deli ham, sliced & chopped
1 c shredded cheese
salt & pepper

Preheat oven to 375 degrees. Saute onion in skillet sprayed with cooking oil. Add cauliflower & zucchini to skillet & cook 5-6 minutes, stirring occasionally. Beat the eggs. Remove vegetables from skillet & add to eggs. Pour in glass dish (sprayed with oil), add cheese and bake for 30-35 minutes or until cooked thoroughly.

Carb Count: Recipe Total 5 g, Per Serving 2.5 g

11. SOUTHWEST QUICHE
8 whole eggs
½ c heavy cream (4.8 g carbs)
½ c water
1/4 c green onions (1.7 g)
1 tbsp chili powder (4 g)
1 tsp cumin (0.9 g)
2 c cooked chicken, cut in bite sized pieces
1 c shredded cheese
½ c fresh or frozen spinach (1.2 g)

Preheat oven 350 degrees. Beat eggs. Fold in remaining ingredients. Pour into glass casserole dish (sprayed with cooking oil). Bake for 45 minutes-1 hour.

Carb Count: Recipe Total 12.6 g, Per Serving 3.2 g

12. BACON BREAKFAST PIE - 2 Servings
½ c shredded cheese
1 tomato, sliced (5.8 g)
3 whole eggs
1/8 c cream (1.2 g)
1/8 c water
salt & pepper to taste
4 slices bacon

Preheat oven to 450 degrees. Spray casserole dish with cooking oil. Layer tomato slices over the bottom. Beat eggs with milk. Beat until foamy. Stir in salt & pepper. Pour over tomatoes. Put in oven for 15 - 20 minutes. While eggs bake, cook bacon. Spray skillet with cooking spray. Cook on medium high heat. When bacon is crisp, break up bacon in piece. Toast lightly for one minute. Remove egg from oven (spoon off any excess tomato juice). Sprinkle bacon on top & serve.

Carb Count: Recipe Total 7 g, Per Serving 3.5 g

13 . HAM & CHEESE OMELET- 2 Servings
6 whole eggs
2 tbsp light cream (0.5 g)
Diced lean ham
1 c shredded cheese

Beat eggs with cream. Spray skillet with cooking spray. Cook on medium high heat. Add ham & cheese. Optional: add sliced red & green bell pepper(7.2 g per 1 cup) or other favorite omelet toppings.

Carb Count: Recipe Total 0.5 g, Per Serving 0.2 g

14. SCRAMBLED EGG PIZZA - 5 Servings
½ c chopped zucchini (1.9 g)
½ c chopped mushrooms (1.5 g)
1/8 tsp crushed red pepper
10 eggs
1/4 c cream (2.4 g)
1/8 c water
1/4 c shredded cheese
bacon, cooked, drained, crumbled

Preheat oven to 375 degrees. Saute vegetables with red pepper for about 5 minutes, or until tender. Remove vegetables. In a large bowl, beat the eggs & milk together. Spray large skillet again. Add egg mixture & cook without stirring until mixture begins to set on the bottom & around the edge. Cook a few minutes more until eggs are cooked, but still moist. Place scrambled eggs on pizza pan (sprayed with oil). Top with vegetables, bacon & cheese. Bake for 6-8 minutes, or until cheese melts.

Carb Count: Recipe Total 5.8 g, Per Serving 1.2 g

15. SAUSAGE OR BACON BREAKFAST BURRITO - 2 Servings
Sausage or bacon
4 whole eggs
1/8 c light cream (0.5 g)
shredded cheese
1/4 c sour cream (4 g)
2 tbsp salsa (3 g)

Cook sausage or bacon. Mix eggs with milk. Pour half of egg mixture into skillet & tip to side to spread eggs across pan. Cook thoroughly & turn egg carefully over. Repeat with remaining eggs. Divide sausage into egg "tortillas" and roll up. Top with cheese, sour cream & salsa.

Carb Count: Recipe Total 7.5 g, Per Serving 3.7 g

16. FAJITA BREAKFAST BURRITO - 2 Servings
4 eggs
1/8 c light cream (0.5 g)
2 tsp each vinegar & soy sauce
Cubed cooked chicken
1/8 c onion, diced (1.7 g)
1/4 c green pepper, cut into strips (1.8 g)
Dash of cumin & garlic powder
1/4 c cheddar cheese
1/4 c sour cream (4 g)
2 tbsp salsa (3 g; check your brand)

In skillet, heat vinegar & soy sauce. Add chicken, onions & green peppers to second skillet. Season to taste. Let cook for 3-4 minutes. Combine eggs & milk. In another skillet, cook half of egg mixture. Tilt pan to distribute evenly across pan. Let one side set & carefully turn over. Repeat with remaining egg mixture. Divide ingredients between both egg "tortillas". Top with sour cream & salsa.

Carb Count: Recipe Total 11 g, Per Serving 5 g

17. PEACHES & RICOTTA - 4 Servings *Low Fat*
2 ripe peaches, quartered, pits removed (8 g)
2 packets artificial sweetener
1/3 c whole milk ricotta cheese (0.6 g)
½ c cottage cheese (3 g)

Mix ricotta, cottage cheese & sweetener. Spoon mixture into middle of each peach. Preheat broiler. Cook under a broiler for 5-9 minutes or until peaches are hot.

Carb Count: Recipe Total 11.6 g, Per Serving 2.9 g

18. PUFFED OVEN PANCAKE - 6 Servings
2 tbsp butter
3 eggs
½ c high gluten flour (12 g)
1/4 c cream (2.4 g)
1/4 c water
salt

Melt butter in skillet. Beat eggs. Add flour, cream water & 1/4 tsp salt. Mix well. Pour into hot skillet. Bake at 400 degrees F for 25 minutes until puffed & golden brown. Serve with blackberry syrup, maple butter or low carb maple syrup (Recipes #25, #26, and #27).

Carb Count: Recipe Total 14.2 g, Per Serving 2.5 g

19. CREPES - 6 Servings
2 eggs
3/4 c cream (7.2 g)
3/4 c water
1 c high gluten flour (24 g)
1 tbsp oil

Combine all ingredients. Mix well. Heat greased skillet. Pour in 2 tablespoons of batter into skillet. Tilt skillet to spread batter. Cook one side, turn. Carefully remove & repeat with remaining batter.

Carb Count: Recipe Total 31.2 g, Per Serving 5 g

20. EGGS BENEDICT - 4 Servings
4 eggs
Canadian Bacon

Lightly grease skillet. Add water to half-fill skillet. Bring water to boiling. Reduce heat & simmer. Break eggs into cup & carefully slide one at a time into water. Allow each egg space. Simmer for 5 minutes. Meanwhile, heat Canadian bacon in skillet. Remove poached egg & serve with Hollandaise Sauce. For sauce, combine ½ c butter, 3 beaten egg yolks, 1 tbsp water, 1 tbsp lemon juice (1.3 g carbs) and heat in double boiler, stirring constantly.

Carb Count: Recipe Total 1.3 g, Per Serving 0.3 g

21. DENVER SCRAMBLED EGGS - 3 Servings
6 eggs
1/3 c light cream (1.5 g)
1/3 c ham, chopped
3 tbsp green sweet pepper (1.5 g)
5 mushrooms, sliced (2.2 g)
shredded cheese
salt & pepper

Beat eggs with cream. Salt & pepper to taste. Melt butter in skillet. Add eggs. Cook without stirring until eggs begin to set. Add ham, vegetables & cheese. Stir mixture. Heat & serve.

Carb Count: Recipe Total 5.2 g, Per Serving 1.7 g

22. PUFFY OMELET WITH CHEESE SAUCE- 2 Servings
4 eggs, separated
2 tbsp water
salt & pepper
1 tbsp butter
1/3 c cream (3.2 g)
1/3 c water
1/3 c shredded cheese

Beat egg whites until frothy. Add water & continue beating until stiff. Fold egg yolks & salt & pepper into egg whites. In an ovenproof skillet heat butter. Pour in egg mix. Cook over low heat for 10 minutes or until puffed & set on bottom. Bake at 325 degrees F for 10 minutes. While baking, combine butter, cream, water & shredded cheese in saucepan. Stir & heat until smooth. Serve omelet with cheese sauce (for a no carb meal, simply fill omelet with meat & cheese).

Carb Count: Recipe Total 3.2 g, Per Serving 1.6 g

23. OVEN OMELET - 3 Servings
6 eggs
1/8 c water
salt & pepper
½ c shredded cheese
3 slices bacon, cooked & crumbled

Combine eggs, water, salt & pepper. Beat well. Pour egg mixture in lightly greased pan. Bake at 400 degrees F for 5 minutes. Add cheese & bacon and bake for 5 more minutes.

Carb Count: Recipe Total 0 g, Per Serving 0 g

24. APRICOT SOUFFLES - 4 Servings *Low Fat*
3 eggs, separated
1/8 c apricot all fruit jam (18 g)
½ tsp lemon zest (0.1 g)

Preheat oven to 350 degrees F. Grease & flour four individual souffle cups. Combine egg yolks with lemon zest & mix well. In a separate bowl, beat egg whites until soft peaks form. Fold egg whites into yolk mixture. Pour into prepared cups & bake for 10-15 minutes. Dust with cinnamon & serve.

Carb Count: Recipe Total 18.1 g, Per Serving 4.5 g

25. APPLE SAUSAGE PATTIES - 4 Servings
1 egg white
½ c chopped apple (10 g)
1 tbsp fresh parsley (0.3 g)
½ tsp salt
1/4 tsp nutmeg (0.3 g)
1/4 tsp cinnamon (0.4 g)
½ pound sausage

Combine egg white, apple, parsley, salt, nutmeg, cinnamon, and ground turkey. Mix well. Shape into 8 patties. Lightly grease skillet. Cook patties for 10 minutes or until thoroughly cooked (be sure meat is not pink & juices run clear).

Carb Count: Recipe Total 11 g, Per Serving 2.7 g

26. SPINACH PUFFS - 4 Servings *Low Fat*
2 c spinach (4.8 g)
½ c cottage cheese (3 g)
1 tsp nutmeg (1.1 g)
2 egg whites
1/4 c Parmesan cheese
salt & pepper

Preheat oven to 425 degrees F. Brush individual souffle dishes with oil. Chop & cook spinach. Mix spinach with cottage cheese & add nutmeg. Beat egg whites in a separate bowl until stiff (holding soft peaks). Fold them into the spinach mixture and spoon into the souffle dishes. Sprinkle with Parmesan & bake for 15-20 minutes or until puffed & golden brown.

Carb Count: Recipe Total 6.2 g, Per Serving 1.5 g

27. CREAMY RASPBERRY JELLO - 2 servings *Low Fat*
One 3-oz package sugar free raspberry gelatin
2 c whipped cream (9 g)

Prepare gelatin according to package directions. Chill 4-6 hours before serving. Remove gelatin and beat thoroughly. Blend in whipped cream. Chill & serve.

Carb Count: Recipe Total 9 g, Per Serving 4.5 g

28. BLUEBERRY SYRUP - 4 Servings
½ c frozen blackberries (9.2 g) or blueberries (10 g)
4 tbsp butter

Combine blackberries with butter in a small saucepan over low heat. Serve warm.

Carb Count: Recipe Total 9.2 g, Per Serving 2.3 g

29. MAPLE BUTTER - 4 Servings
1 stick softened butter
4 packets artificial sweetener
1 tbsp maple extract

Mix ingredients and chill.

Carb Count: Recipe Total 0 g, Per Serving 0 g

30. MAPLE SYRUP - 4 Servings
½ c water
½ c butter
1 package plain jello
½ tsp vanilla extract
1 tsp maple extract
6 packets artificial sweetener.

Bring water and butter to a boil. Add gelatin and stir until dissolved. Remove from heat. Add extracts and sweetener.

Carb Count: Recipe Total 0 g, Per Serving 0 g

LUNCH

1. CHEF SALAD - 2 Servings *Low Fat*
4 slices deli ham, divided
4 slices deli turkey, divided
4 slices deli roast beef, divided
1 c cheese, divided
6 slices cucumbers (1.8 g)
Iceberg lettuce (1.6 g per cup)

Arrange meat, cheese & toppings on salad. Serve with your favorite low carb dressing.
Check the label of the deli meat - sometimes sugar is added.

Carb Count: Recipe Total 3.4 g, Per Serving 1.7 g

2. BLACKENED CHICKEN SALAD - 2 Servings *Low Fat*
Cooked, cubed chicken
2 tbsp each soy sauce & vinegar
6 slices cucumber (1.8 g)
1/4 c chopped tomato (2.8 g)
bacon, cooked, cooled & crumbled
4 tbsp balsamic vinegar mixed with 6 tbsp olive oil, divided
Romaine lettuce (1.9 g per cup)

Combine soy sauce & vinegar. Pour into skillet. Add chicken. Heat on high until chicken chars a bit. Serve with salad. Drizzle vinegar & oil over salad.

Carb Count: Recipe Total 5.5 g, Per Serving 2.7 g

3. COBB SALAD - 2 Servings
Cooked & crumbled bacon
12 boiled eggs, chopped, divided
1 c cheese, divided
Romaine lettuce(1.9 g per cup)
Arrange bacon, cheese & eggs on bed of lettuce. Enjoy with your favorite low carb dressing.

Carb Count: Recipe Total 1.9 g, Per Serving 0.8 g

4. TURKEY & CRANBERRY SALAD- 2 Servings *Low Fat*
Sliced Turkey deli meat (or chicken)
Boston or Bibb lettuce (1.4 per cup)
4 tbsp red wine vinegar mixed with 4 tbsp olive oil, divided (3.6 g)
1 tbsp cranberry relish (2 g)
1/4 c chopped walnuts, divided (5 g)

Arrange turkey on bed of lettuce. Combine vinegar, oil & relish. Drizzle vinegar & oil over salad. Sprinkle with walnuts.

Carb Count: Recipe Total 8. 4 g, Per Serving 4.2 g

5. CHICKEN NAAN - 4 Servings *Low Fat*
1/8 c plain yogurt (1.4 g)
½ tsp chili powder (0.7 g)
salt to taste
1 tbsp lemon juice (1.3 g)
4 portions of chicken, cooked & cubed
1/4 c chopped tomato (2.8 g)
Romaine lettuce (1.9 g per cup)

Combine yogurt, chili powder, salt, lemon juice & cilantro. Warm chicken. Serve with yogurt dressing, tomatoes & lettuce.

Carb Count: Recipe Total 8.1 g, Per Serving 2 g

6. CHINESE CHICKEN SALAD - 4 Servings *Low Fat*
3/4 tsp crushed red pepper (0.7 g)
1 garlic clove, crushed (0.9 g)
3 tbsp soy sauce
1/4 c sesame oil
½ pound bean sprouts (1.5 g)
2 tbsp white vinegar
2 packets artificial sweetener
½ tsp dry mustard (0.1 g)
1/4 c napa cabbage, thinly sliced (1.2 g)
1 c romaine lettuce (1.9 g)
1 pound chicken, cooked, cut into bite sized pieces

Mix red pepper, garlic, soy sauce, sesame oil, vinegar, sweetener, and mustard. Mix lettuce & cabbage. Add chicken & dressing to lettuce beds.

Carb Count: Recipe Total 5.6 g, Per Serving 1.4 g

7. BLT "Sandwich" - 2 Servings
6 strips bacon, cooked
1 c iceberg lettuce (1.6 g)
½ c tomato (5.8 g)
1 tbsp mayo, divided

Place 3 strips of bacon onto lettuce with tomato & mayo.

Carb Count: Recipe Total 7.4 g, Per Serving 3.7 g

8. TURKEY & CREAM CHEESE - 2 Servings
8 tbsp cream cheese, divided
2 thick slices tomato (4 g)
Turkey lunch meat, divided

Spread cream cheese on tomato slice, pile on meat & enjoy. For variety, replace tomato with apple slice (1/4 apple: 5 g).

Carb Count: Recipe Total 4 g, Per Serving 2 g

9. ITALIAN MEAT & CHEESE - 2 Servings
Salami slices
Ham slices
Provolone cheese slices
2 slices tomato (3 g)
4 tbsp balsamic vinegar mixed with 1 tbsp olive oil, divided (3.6 g)
Romaine lettuce (1.9 per cup)

Arrange meat, cheese, and tomato on lettuce . Drizzle with vinegar/oil.

Carb Count: Recipe Total 8.5 g, Per Serving 4.2 g

10 FETA SPINACH SALAD - 4 Servings *Low Fat*
1 medium red pepper, cut into strips (8 g)
1 tsp salt
3 tbsp white vinegar
black pepper
1 c fresh spinach (2.4 g)
8 ounces feta cheese, crumbled

Heat olive oil over medium high heat. Add red peppers & cook until tender. Remove. Add vinegar, pepper, 1 tbsp oil and ½ tsp salt. Add spinach & vinegar mix to bowl. Sprinkle feta cheese over all. Optional, add grill chicken.

Carb Count: Recipe Total 10.4 g, Per Serving 2.6 g

11. ROAST BEEF & CHEESE - 2 Servings
Roast beef
Slices cheddar cheese
1/4 c onions (3.4 g)
½ c green pepper (3.6 g)

Saute onions & green peppers. Arrange meat, cheese, onions & peppers on half a hoagie. Broil in toaster oven until cheese has melted. Serve with Horseradish Sauce (Beat 1/4 c light cream until soft peaks form & fold in 1-2 tbsp horseradish). Optional: serve on slice of wheat bread for an additional 11 g of carbs.

Carb Count: Recipe Total 7 g, Per Serving 3.5 g

12. SPINACH WITH CHICKEN & APRICOTS - 4 Servings *Low Fat*
2 tbsp olive oil
1 tbsp balsamic vinegar (0.9 g)
½ tsp Dijon mustard (0.5 g)
2 apricots, pitted & sliced (8 g)
2 c spinach (4.8 g)
1 c feta cheese
1 pound boneless chicken, grilled

Mix oil, vinegar, mustard, 1/4 tsp salt, 1/4 tsp pepper. Stir in apricots. Toss spinach with nectarine mixture. Top with feta & chicken.

Carb Count: Recipe Total 14.2 g, Per Serving 3.7 g

13. BUFFALO CHICKEN WINGS - 2 Servings
1 pound chicken wings
2 tbsp butter
1/4 c hot pepper sauce

Bake wings at 375 degrees F for 20 minutes. In saucepan, melt butter. Stir in hot pepper sauce. Brush wings with sauce. Bake for 10 more minutes. Turn over and baste with sauce. Bake 10 more minutes. Serve with blue cheese dressing and celery (1 cup = 3.9 g).

Carb Count: Recipe Total 0 g, Per Serving 0 g

14. TUNA MELT - 2 Servings *Low Fat*
2 cans water-packed tuna, drained
½ c cottage cheese (3 g)
4 tbsp mayo
3 tsp lemon juice (0.9 g)
dash garlic powder
Cheese slices
Celery (1 cup = 3.9 g)

Combine tuna with cottage cheese, mayo, lemon juice & garlic powder. Heat on skillet.
Enjoy with cheese and celery.

Carb Count: Recipe Total 7.8 g, Per Serving 3.9 g

15. CHICKEN & PROVOLONE SALAD - 5 Servings *Low Fat*
1 tbsp chopped fresh basil (1.5 g)
1 ½ tbsp olive oil
1 tbsp lemon juice (1.3 g)
1 tsp Dijon Mustard(1 g)
½ tsp oregano (0.5 g)
½ pound grilled chicken, cut up
1/4 c diced tomato (2.9 g)
½ pound fresh provolone, sliced

Mix basil, olive oil, lemon juice, dijon mustard & oregano. Layer chicken, tomato & cheese. Drizzle dressing over all.

Carb Count: Recipe Total 7.2 g, Per Serving 1.4 g

16. SMOKED SALMON MUFFINS - 6 Servings
1 c high gluten flour (24 g)
1 tsp baking powder
1 c cream (9.6 g)
½ c water
6 eggs beaten
1 c cheese, shredded
½ c smoked salmon

Preheat oven to 400 degrees. Combine flour & baking powder. In a separate bowl, combine milk, egg & cheese. Mix wet & dry ingredients. Stir in salmon. Pour into muffin tin. Bake for 10-15 minutes.

Carb Count: Recipe Total 33.6 g, Per Serving 5.5 g

17. BEEF MINESTRONE - 6 Servings *Low Fat*
16 ounce can of chopped tomatoes, undrained (21 g)
1 large carrot, grated (7 g)
½ c chopped cauliflower (2.2 g)
2 cubes beef bouillon
½ pound extra lean ground beef or turkey
minced garlic to taste (1 clove 0.9 g)

In large pot, combine tomatoes, carrots, bouillon & pasta. Bring to a boil & reduce heat & simmer. In separate skillet, cook meat with garlic. Drain fat from meat (pat with paper towels). Transfer meat to pot. Heat & serve.

Carb Count: Recipe Total 31 g, Per Serving 5.1 g

18. BEEF JERKY - 4 Servings *Low Fat*
1 lb. beef, sliced
½ c soy sauce
3 tbsp liquid smoke
1/8 c water
1 clove fresh garlic (0.9 g)
1 tsp onion powder (1.6 g)
sugar substitute equal to 2 tsp

Slice beef into slices. Absorb any excess water with paper towels. Combine all ingredients (except beef). Marinate for several hours( can do overnight). When you're ready, to make the jerky, place the beef onto a cookie sheet sprayed with cooking spray (or your dehydrator tray - if using, follow drying instructions for your dehydrator). Preheat oven to 200 degrees F. Cook for several hours until dry, but still chewy (not crunchy). Turn the strips once every hour until done. For pepper jerky, add 1 tbsp fresh pepper (5.2 g). For chili jerky, add 1 tbsp chili powder (4.4 g).

Carb Count: Recipe Total 2.5 g, Per Serving 0.6 g

19. WALDORF CHICKEN SALAD- 3 Servings
2 cans chicken, drained
1 package cream cheese
½ apple chopped (10 g)
1 celery stalk, chopped (1.5 g)

Combine all ingredients & enjoy.

Carb Count: Recipe Total 11.5 g, Per Serving 3.8 g

20. SEAFOOD SALAD- 2 Servings *Low Fat*
½ lb shrimp, cooked
minced garlic to taste (0.9 g per clove)
1 c sliced mushroom (3.1 g)
Saute onion & garlic. Add vegetables & shrimp. Serve with mayonnaise & toasted pita triangles (5 g for half a pita pocket).

Carb Count: Recipe Total 4 g, Per Serving 2 g

21. SALMON PATTIES - 4 Servings
1 16 ounce can Salmon
pinch of salt
½ c green onion, diced (3.7 g)
4 tbsp pork rinds, crushed
8 eggs
1 tsp lemon juice (0.3 g)

Preheat oven to 400 degrees. Mix all of the ingredients together in a bowl. Form into patties about ½ to 3/4 inch thick and 2 ½ - 3 inches diameter. This should make about 8 patties. Bake in a pan sprayed with cooking oil until brown (about 15 minutes). Can be served hot or cold (great for a lunch on the go). Serve with your favorite carbs (asparagus is a nice side for a hot sit-down meal; cauliflower & cheese slices are nice in a lunch box).

Carb Count: Recipe Total 4 g, Per Serving 1 g

22. ZUCCHINI BOATS - 4 Servings *Low Fat*
4 zucchini (10 g)
1/4 c chopped green onion (1.8 g)
½ green bell pepper, chopped (3.6 g)
4 whole eggs
2 tbsp cream (1.2 g)
½ c shredded cheese

Preheat oven to 375 degrees. Slice zucchini in half & scoop out middle, leaving 8 "boats". Steam boats for 5 minutes. Meanwhile, chop up leftover zucchini and saute in a large skillet with onion & bell pepper until soft. Combine zucchini/onion/bell pepper mixture with eggs & cream. Place zucchini/egg mix in boats. Sprinkle with cheese. Bake in oven until heated throughout & cheese is melted.

Carb Count: Recipe Total 16.6 g, Per Serving 4.1 g

24. SALMON AND CUCUMBER - 3 Servings
4 ounces smoked salmon, flaked
4 ounces cream cheese
1 tbsp sliced green onion (0.1 g)
2 tsp fresh dill (1 g)
1 tbsp lemon juice (1.3 g)
1 cucumber, cut into 12 slices (3.6 g)

Mix all ingredients except for cucumber. Spread salmon on cucumber.

Carb Count: Recipe Total 6 g, Per Serving 2 g

25. TUNA SPREAD - 2 Servings
½ c cream cheese
3 tbsp mayonnaise
1 clove garlic, minced (0.9 g)
1/8 tsp red pepper (0.1 g)
6.5 ounce can tuna, drained, broken up
1/8 c chopped red pepper (2 g)

Mix all ingredients. Serve with celery (1 cup = 3.9 g) and cheese.

Carb Count: Recipe Total 3 g, Per Serving 1.5 g

26. CHILI CHEESE BURGERS - 2 Servings
1 pound hamburger
1 egg
½ tbsp chili powder (2.4 g)
½ c shredded cheese

Combine all ingredients. Grill and serve with lettuce (1.6 g per cup), sour cream (16 g per cup) and salsa (1.5 g per tablespoon).

Carb Count: Recipe Total 2.4 g, Per Serving 1.2 g

27. GOAT CHEESE WITH SPINACH & SUNDRIED TOMATOES - 4 Servings
1 c romaine lettuce (1.9 g)
½ c spinach (1.2 g)
1 radish, diced (0.2 g)
4 tbsp sundried tomatoes (1.5 g)
3 tbsp olive oil
1 tbsp balsamic vinegar (0.9 g)
½ pound goat cheese

Slice goat cheese with oil & broil until golden. Serve on top of salad with radish, tomatoes & oil and vinegar drizzled over all.

Carb Count: Recipe Total 4.7 g, Per Serving 1.1 g

28. SOUTHWEST HAMBURGER - 2 Servings
1 pounds hamburger
1 garlic clove, minced (0.9 g)
½ tbsp each chili powder (2.4 g) and vinegar
2 tsp cumin (1.8 g)
salt and pepper to taste

Combine all ingredients. Grill and serve with lettuce (1.6 g per cup), sour cream (16 g per cup) and salsa (1.5 g per tablespoon).

Carb Count: Recipe Total 3.1 g, Per Serving 1.5 g

29. CHILI CHEESE HOT DOGS - 2 Servings
No Carb Hot Dogs (check label)
1/4 c onions, chopped (3.4 g)
½ c cheese
1 c Low Carb Chili (Dinner Recipe #67) (2.5 g)

Saute onions in oil. Heat chili. Cook hot dogs according to package directions. Serve with chili, cheese & sauteed onions.

Carb Count: Recipe Total 5.9 g, Per Serving 2.9 g

30. HAMBURGER PIZZA - 2 Servings
½ pound hamburger
1 egg
2 tsp pizza spice blend (1 g)
1/8 c pizza sauce (2 g; check your label)
2 tbsp olives (2 g)
1/8 c green bell peppers, diced (0.8 g)
shredded cheese

Combine all ingredients. Grill and serve with salad.

Carb Count: Recipe Total 5.8 g, Per Serving 2.9 g


DINNER

1. GRILLED SESAME SALMON - 4 Servings
2 six-ounce salmon fillets, all skin removed
salt & pepper
4 tbsp sesame seeds (5.6 g)
3 tsp olive oil
2 tbsp rice wine vinegar (1.8 g)
2 tbsp soy sauce
2 cucumbers, sliced thinly lengthwise (6 g)

Heat grill or broiler. Slice the salmon fillets open horizontally, leave one end intact. Spread fillets open and turn over. Season with salt & pepper. Tightly roll fillets. Secure with toothpick. Pour sesame seeds into a small dish. Place rolled fillets in the seeds & coat bottom. Drizzle with olive oil. In a small bowl, mix vinegar & soy sauce. Set aside. Fold edges of a piece of heavy-duty aluminum foil to form a shallow baking pan; place on grill. Arrange rolled fillets on foil. Grill 4-6 minutes on each side (You may also broil in the oven). Remove, drizzle with reserved soy mixture & place on bed of cucumber strips.
2. CHICKEN PARMESAN - 4 Servings
4 Chicken Breasts
2 eggs, beaten
1 c pork rinds, crushed
½ c mushrooms (2.3 g carbs)
½ c spaghetti sauce (8 g, check your brand)

Dip the chicken in the eggs and then coat with the pork rinds. Heat olive oil in pan & fry up the chicken. Saute the mushrooms. Serve with spaghetti sauce and cheese (if desired, place in baking dish & bake at 375 degrees F for 30 minutes or until cheese is bubbly).

Carb Count: Recipe Total 10.3 g, Per Serving 2.5 g

3. CHICKEN WITH PEANUT SAUCE - 4 Servings *Low Fat*
2 pounds boneless chicken
1/4 c peanut butter (12 g; check your brand)
2 tbsp soy sauce
1 tsp white vinegar
1/8 tsp crushed red pepper (0.1)
2/3 c water

Heat vegetable oil over medium high heat. Add chicken and cook until golden brown. Remove. Mix remaining ingredients and add to skillet. Stir until heated through. Serve sauce with chicken.

Carb Count Recipe Total: 12.1 g Per Serving: 3 g

4 CHICKEN TIKKA SALAD - 4 Servings *Low Fat*
This is a quick & easy Indian salad.
3 chicken breasts
1 tsp ground ginger (1.3 g)
½ garlic clove, crushed (0.4 g)
½ tsp chili powder (0.7 g)
½ tsp salt
½ c plain yogurt (5.3 g)
4 tbsp lemon juice (5.2 g)
1 tbsp fresh cilantro, chopped (0.3 g)
1 tbsp olive oil
1 c. romaine lettuce (1.9 g)
Lime wedges

Combine all ingredients. Marinate chicken for at least 2 hours. Reserve marinade. Preheat broiler. Broil chicken 15-20 minutes, basting 2-3 times. Serve with favorite dressing.

Carb Count: Recipe Total 16.1 g, Per Serving 4 g

5. MARSALA CHICKEN - 4 Servings *Low Fat*
2 pounds boneless chicken
salt & pepper to taste
1 c fresh mushrooms (3.1 g)
1/4 c Marsala wine (5 g)

Heat olive oil over medium high heat. Add chicken and cook until golden brown. Sprinkle with salt & pepper. Reduce heat to medium. Cook thoroughly. Remove. Add mushrooms to same skillet & cook until golden brown. Add wine to mushrooms. Return chicken. Heat & serve.

Carb Count: Recipe Total 8.1 g, Per Serving 2 g

6. MUSTARD CHICKEN - 4 servings *Low Fat*
1/3 c Dijon mustard (12 g)
2 tbsp chopped fresh dill (or 1 tbsp dried dill) (4 g)
1 tsp freshly grated orange peel (0.5 g)
4 skinless, boneless chicken breasts

Preheat oven to 400 degrees. Combine mustard & honey in a small bowl. Stir in dill & orange peel. Line a baking sheet with foil. Brush sauce on top of chicken. Bake until thoroughly cooked, about 30 minutes.

Carb Count: Recipe Total 16.5 g, Per Serving 4.1 g

7. SLOPPY JOES - 6 Servings
1 pound extra lean ground beef or turkey
1 7 ½ oz can tomatoes, diced (9 g)
1/4 c water
1 tsp chili powder (1.4 g)
2 tsp Worcestershire sauce
½ tsp garlic salt
dash hot pepper sauce

In a large skillet, cook meat until brown. Drain off fat (remove from skillet and pat meat with paper towels). Return to skillet & stir in undrained tomatoes, water, chili powder, Worcestershire sauce, garlic salt & hot pepper sauce). Bring to a boil. Reduce heat, simmer, for 5-10 minutes or until desired consistency. (Optional: serve with half a hamburger bun for an additional 5 g of carbs).

Carb Count: Recipe Total 10.4 g, Per Serving 1.7 g

8. POT ROAST - 8 Servings *Low Fat*
1 2 pound boneless venison shoulder or rump roast
1 tbsp cooking oil
½ c soy sauce
2 ½ c water

Trim fat from meat. In pot, brown meat
in oil. Drain off fat. Add soy sauce & water. Bring to a boil. Reduce heat. Simmer, covered for 1 ½ -2 hours. Serve with steamed cauliflower (1 cup = 5.1 g) with melted cheese.

Carb Count: Recipe Total 0 g, Per Serving 0 g

9. BACON-CHICKEN ROLLS - 4 Servings
8 slices bacon, cooked & crumbled
1/4 c Parmesan cheese
2 tbsp fresh parsley (0.6 g)
½ tsp dried oregano (0.5 g)
1 pound boneless chicken
2 tbsp oil
salt
2 c chicken broth
½ c diced tomato (5.8 g)

Mix bacon, Parmesan cheese, and herbs. Flatten chicken and fill with half of the bacon mix. Roll up and secure with a toothpick. In skillet, heat oil. Add chicken and salt and cook until golden brown. Remove. Add broth & tomatoes and heat to boiling. Add remaining bacon mix. Reduce heat and simmer on low for 5 minutes. Return chicken roll, heat and serve.

Carb Count: Recipe Total 6.9 g, Per Serving 1.8 g

10. STUFFED GREEN PEPPERS - 4 Servings
2 large green peppers (14 g)
1 pound ground beef
1 7 ½ ounce canned tomatoes, diced (9 g)
1 tbsp Worcestershire sauce
½ tsp dried oregano (0.5 g)
1 c shredded cheddar cheese, divided

Halve peppers lengthwise, removing stem ends, seeds & membranes. Immerse in boiling water for 3 minutes Invert on paper towels & drain well. In a large skillet cook meat until brown. Drain off fat (remove & pat with paper towels). Return meat to skillet & stir in undrained tomatoes, Worcestershire sauce, oregano, salt and pepper to taste. Bring to a boil. Reduce heat & simmer for 15 minutes. Stir in half of the cheese. Fill peppers with meat mixture. Place in 2 quart baking dish. Bake at 375 degrees for 15 minutes. Sprinkle with remaining cheese. Let stand 2 minutes.

Carb Count: Recipe Total 23.5 g, Per Serving: 5.8 g

11. MEDITERRANEAN CHICKEN - 4 Servings *Low Fat*
4 chicken breasts, cut into bite sized cubes
1 garlic clove, minced (0.9 g)
1 7 ounce can stewed tomatoes (9 g)
1 c zucchini, diced (3.8 g)
½ green pepper, diced (3.6 g)
2 tbsp sliced olives (1 g)
½ tsp dried oregano, crushed (0.5 g)
salt & pepper to taste

Spray skillet with cooking spray. Cook chicken with garlic on medium heat. Add undrained tomatoes with vegetables & seasoning. Bring to a boil. Reduce heat & simmer (covered) for 30-40 minutes. Uncover & simmer for 5-10 more minutes until sauce is thickened.

Carb Count: Recipe Total 18.8, Per Serving 4.7 g

12. APRICOT GLAZED PORK - 4 Servings *Low Fat*
1 pound boneless pork sirloin, fat trimmed
1/4 tsp each salt & pepper
1/3 c no sugar apricot preserves (10 g; check your brand)
2 tsp Worcestershire sauce

Preheat oven to 425 degrees. For glaze, stir together preserves and Worcestershire sauce. Set aside. Rub pork with salt, pepper & oil. Place tenderloin on a rack in a roasting pan. Insert a meat thermometer. Roast in a 425 degree oven for 15 minutes. Spoon some of glaze over tenderloin. Roast for 10-15 minutes more until thermometer registers 160 degrees. Spoon remaining glaze over tenderloin. Cover with foil & let stand 15 minutes before carving. Serve with steamed cauliflower (1 cup cooked 5.1 g) or buttered asparagus (1/4 pound 2.2 g) or sauteed squash ( 1 cup cooked 6.5 g) with zucchini (½ c 1.9 g).

Carb Count: Recipe Total 10 g, Per Serving 2.5 g

13. CHICKEN WITH OLIVES - 4 Servings *Low Fat*
2 pounds boneless chicken
salt
½ c chopped onion (6.9 g)
1 c chicken broth
4 tbsp sliced olives (2 g)
1 tsp fresh thyme, chopped (1 g)

Heat olive oil in skillet. Add chicken & sprinkle with salt. Cook until light brown & remove. Add onions to skillet & cook until translucent. Add broth, olives, thyme and chicken. Reduce heat; cover and simmer 20-25 minutes.

Carb Count: Recipe Total 9.9 g, Per Serving: 2.4 g

14. ARTICHOKE SOUP - 3 Servings
½ pound artichokes, peeled (14 g)
3 c chicken broth, divided
4 tbsp light cream (1.1 g)
salt & pepper to taste

Place artichokes in a saucepan & cover with cold water. Bring to a boil. Cover & simmer until completely soft. Cool in the liquid, then drain. Place the artichokes in a blender or food processor, add half of the chicken broth & puree until smooth. Gradually add remaining stock. Stir in light cream & season to taste. Serve with protein portion (grilled fish or chicken recommended).

Carb Count: Recipe Total 15.1 g, Per Serving 5 g

15. GREEK CHICKEN - 4 Servings *Low Fat*
1 pound boneless chicken
1 c crumbled feta cheese
½ tsp dried oregano (0.5 g)
1 tbsp lemon juice (1.3 g)
1 tbsp oil
salt & pepper to taste
1 c chicken broth
½ c tomato diced (5.8 g)
1 c fresh spinach (2.4 g)

Flatten chicken. Combine feta, lemon juice and oregano. Spread over chicken. Fold chicken to enclose filling; secure with a toothpick. Heat oil in a skillet until hot. Add chicken and cook until golden brown. Mix chicken broth, tomato and spinach. Add to skillet, heat to boiling. Reduce heat to low; cover & simmer 8-10 minutes. Serve.

Carb Count: Recipe Total 10 g, Per Serving: 2.5 g

16. TURKEY WITH BACON - 4 Servings *Low Fat*
4 slices bacon, cut into pieces
1 c sliced mushrooms (3.1 g)
2 pounds boneless turkey
1 c chicken broth

Cook bacon over medium heat until browned. Remove. Cook mushrooms in bacon fat over high heat, until tender. Remove. In same pan, cook turkey until brown. Add chicken broth the turkey. Heat to boiling. Reduce heat to low; cover and simmer 20 minutes. Return mushrooms & bacon to skillet. Heat & serve.

Carb Count: Recipe Total 3.1 g, Per Serving 0.8 g

17. TERIYAKI BEEF - 4 Servings *Low Fat*
1 c oil
2 tsp ginger (2.6 g)
4 packets artificial sweetener
1 c soy sauce
1/4 c sherry
2 cloves garlic, diced (1.8 g)
1/4 c scallions, diced (2.5 g carbs)
1 pound beef, thinly sliced

Mix all ingredients except beef. Marinate meat in sauce for several hours. Stir fry beef. Serve with steamed, buttered asparagus (6 fresh stalks are just 2.4 g carbs) or steamed, buttered cauliflower (1 c is just 2.6 g carbs).

Carb Count: Recipe Total 6.9 g, Per Serving 1.7 g

18. DIJON PORK WITH GRAPES - 4 Servings *Low Fat*
4 pork chops
½ c light cream (2.4 g)
1 tbsp Dijon mustard (4 g)
½ tbsp yellow mustard (0.6 g)
½ c grapes, sliced (13.5 g)

Heat olive oil over medium high heat until hot. Add pork chops and cook until golden. Transfer to a plate. Add cream, mustard and grapes. Heat until well combined. Pour sauce over pork chops and serve.

Carb Count: Recipe Total 20.5 g, Per Serving: 5.1 g

19. BBQ CHICKEN - 4 Servings *Low Fat*
4 tbsp soy sauce
3 tbsp balsamic vinegar (2.7 g)
2 tsp lemon juice (0.4 g)
4 tbsp tomato paste
1 clove garlic, diced (0.9 g)
1 tsp liquid smoke flavoring
½ c oil
4 tsp cayenne (4.0 g)
4 chicken breasts

Combine all ingredients except chicken. Marinate chicken in sauce for at least 2 hours.
Bake for 40 minutes at 375 degrees F or grill.

Carb Count: Recipe Total 8.8 g, Per Serving 2.2 g

20. CARIBBEAN CHICKEN KABOBS - 4 servings *Low Fat*
4 skinless, boneless chicken breasts
1 lime rind, finely grated (0.6 g)
2 tbsp lime juice (2.8 g)
1 tbsp rum
1 tsp cinnamon (1.8 g)

Cut chicken into bite sized chunks. Place in a bowl with the lime rind, juice, rum, sugar & cinnamon. Marinate 1 hour. Save the juices & thread chicken on 4 wooden skewers. Cook the skewers under a broiler or grill for 8-10 minutes, turning occasionally & basting with the juices. Serve with small salad.

Carb Count: Recipe Total 5.2 g, Per Serving 1.3 g

21. TUSCAN CHICKEN CASSEROLE - 4 servings *Low Fat*
4 skinless, boneless chicken breasts
1/4 c chopped onion (3.4 g)
1 red bell pepper, seeded, sliced (8 g)
1 crushed garlic clove (0.9 g)
1 c pureed tomatoes (10 g)
2/3 c dry white wine
1 tsp dried oregano (1 g)
½ c crushed pork rinds
shredded cheese
salt & pepper to taste

Spray skillet with cooking spray. Cook the chicken until golden brown. Remove. Add onions & bell peppers to the pan & saute until softened but not brown. Stir in the garlic. Add chicken, tomatoes, wine & oregano. Bring to a boil, then cover the skillet. Lower the heat & simmer, stirring occasionally for 30-35 minutes. Sprinkle with pork rinds and cheese. Cook under broiler until golden brown (use oven safe skillet or transfer to casserole dish). Serve with small salad.

Carb Count: Recipe Total 23.3 g, Per Serving 5.8 g

22. THAI CHICKEN STIR FRY - 4 Servings *Low Fat*
½ lemon rind, sliced (0.6 g)
2 tsp ground ginger (2.6 g)
1 garlic clove, chopped (0.9 g)
4 boneless chicken breasts, cut into bite-sized pieces
½ red bell pepper, seeded & sliced (4 g)
1 medium carrot, cut into match sticks (5 g)
2 tbsp oyster sauce
salt & pepper
4 tbsp fresh cilantro (0.5 g)

Spray skillet with cooking spray. Stir fry lemon rind with garlic & ginger until brown. Add chicken & stir fry for a few minutes. Add vegetables & stir-fry until chicken is cooked & vegetables are almost cooked. Stir in oyster sauce & season to taste. Stir-fry one more minute. Garnish with cilantro.

Carb Count: Recipe Total 13.6 g, Per Serving 3.4 g

23. ORANGE BEEF STIR FRY- 4 Servings *Low Fat*
1 lb lean beef fillet or sirloin cut into strips
grated rind & juice of 1 orange (10 g for marinade; approx. 3 g as consumed)
1 tbsp soy sauce
1 tsp cornstarch
2 tsp ground ginger (2.6 g)
2 tsp sesame oil
1 medium carrot, cut into matchsticks (6 g)
1/4 c green onions, sliced (0.8 g)

Marinate beef in orange rind & juice for 30-40 minutes. Drain liquid from the meat & set aside. Mix meat with soy sauce, cornstarch & ginger. Spray skillet with cooking spray. Stir fry beef for a few minutes. Add carrots & stir-fry a few minutes more. Stir in green onions & reserved liquid. Cook, stirring, until boiling & thickened.

Carb Count: Recipe Total 12.4 g, Per Serving 3.1 g

24. LEMON FISH - 4 Servings *Low Fat*
4 white fish fillet
1 tbsp oil
1 tbsp fresh lemon juice (1.3 g)
1 garlic clove, thinly sliced (0.9 g)
4 tbsp whole milk ricotta cheese (1 g)
4 tbsp low fat plain yogurt (2.8 g)
1 tbsp fresh chives, optional (0.6 g)

Preheat oven to 400 degree. Place fish in aluminum foil packet with oil, garlic & lemon juice. Place fish packet in oven. Mix the ricotta cheese with yogurt & stir in snipped chives. When fish is done, remove & serve with ricotta/yogurt sauce.

Carb Count: Recipe Total 6.6 g, Per Serving 1.6 g

25. CHICKEN STUFFED WITH SUNDRIED TOMATOES - 4 Servings *Low Fat*
1/4 c oil-packed sundried tomatoes (2 g)
1 tsp basil (0.9 g)
1/4 c Parmesan cheese
4 chicken breast halves

Preheat oven to 425 degrees F. Chop tomatoes & mix with basil, Parmesan (salt & pepper to taste). Cut a pocket into each chicken breast. Stuff with tomato mixture. Sprinkle with salt & pepper. Bake 35-40 minutes.

Carb Count: Recipe Total 2.9 g, Per Serving 0.7 g

26. CHICKEN STUFFED WITH BACON - 4 Servings
8 slices bacon, cooked & crumbled
1/8 c spinach (0.3 g)
1/4 c mozzarella cheese
1/4 c ricotta cheese (2 g)
4 chicken breast halves

Preheat oven to 425 degrees F. Combine bacon with spinach & cheeses. Cut a pocket into each chicken breast. Stuff with bacon mixture. Sprinkle with salt & pepper. Bake 35-40 minutes.

Carb Count: Recipe Total 2.3 g, Per Serving 0.5 g

27. CHICKEN STUFFED WITH PROSCIUTTO - 4 Servings
Prosciutto, chopped
½ tbsp lemon juice (0.5 g)
1/4 c cream cheese
4 chicken breast halves

Preheat oven to 425 degrees F. Combine prosciutto, lemon juice & cream cheese. Cut a pocket into each chicken breast. Stuff with prosciutto mixture. Sprinkle with salt & pepper. Bake 35-40 minutes.

Carb Count: Recipe Total 0.5 g, Per Serving 0.1 g

28. STUFFED TURKEY ROLLS - 4 Servings
4 turkey breasts
4 slices Swiss cheese
4 tsp tomato paste (2.5 g)
1/4 c fresh spinach (0.6 g)
1 crushed garlic clove (0.9 g)
1 tbsp light cream (0.3 g)
salt & pepper

Flatten turkey slightly with a rolling pin. Spread tomato paste, cheese, spinach & crushed garlic on each turkey breast. Add salt & pepper. Roll up around filling & secure with a
toothpick. Place spirals on a foil-lined broiler pan. Broil for 15-20 minutes, turning every 5 minutes, until thoroughly cooked.

Carb Count: Recipe Total 4.3 g, Per Serving 1.1 g

29. GRILLED SESAME CHICKEN - 4 Servings *Low Fat*
2 pounds boneless chicken, cut into strips
1/4 c chopped green onion (1.8 g)
4 tsp fresh ginger (2 g)
1 garlic clove, crushed (0.9 g)
1 tbsp sesame oil
1 tbsp sesame seeds (1.4 g)
salt & pepper to taste

Mix onions with ginger, garlic & 1 tbsp oil. Drench chicken in oil mix, coat with sesame seeds & stir fry until thoroughly cooked.

Carb Count: Recipe Total 6.1 g, Per Serving: 1.7 g

30. ZUCCHINI CASSEROLE - 4 Servings *Low Fat*
½ c diced tomatoes (5.8 g)
12 slices bacon, cooked & crumbled
1/4 c Parmesan cheese
salt & pepper to taste
2 pounds chicken, cooked, cut into pieces
1 c zucchini, chopped (3.8 g)

Preheat oven to 425 degrees F. Mix tomatoes, bacon, Parmesan, salt & pepper. Layer tomato mixture with chicken in oiled casserole dish. Bake for 30 minutes. Add chopped zucchini to dish & cover with shredded cheese. Bake 30 minutes longer until zucchini is tender crisp.

Carb Count: Recipe Total 9.6 g, Per Serving 2.4 g

31. MIDEASTERN LEMON CHICKEN - 4 Servings *Low Fat*
4 chicken breasts, cut up
1 tbsp lemon juice (1.3 g)
½ c vinegar
2 tbsp olive oil
1 large cucumber, diced (3 g)
1 tomato diced (5.8 g)
4 tsp lemon juice (5.2 g)
1 tbsp olive oil
2 tbsp fresh cilantro (1 g)
dash salt

Combine lemon juice with ½ c vinegar & 2 tbsp olive oil. Marinate chicken in lemon/vinegar mix for at least 20 minutes. Combine cucumber, tomato with lemon juice,
olive oil, cilantro & salt. Put salad in refrigerator until chicken is ready. Spray non-stick skillet with low fat cooking spray. Cook chicken. Serve with cucumber-tomato salad.

Carb Count: Recipe Total 16.3 g, Per Serving 4.1 g
.
32. GREEK-STYLE SWORDFISH - 4 Servings *Low Fat*
4 swordfish steaks
juice of one lemon (2.6 g)
8 ounce can Italian-style stewed tomatoes (10.5 g)
1 c feta cheese, crumbled
2 tbsp olives, sliced (2 g)

Preheat broiler; pour lemon juice over steaks. Place on rack in broiling pan. Broil 4 min each side or until fish is opaque throughout. Meanwhile, heat stewed tomatoes to boiling over med-hi heat; boil 5 minutes until mix is slightly thickened. Spoon stewed tomatoes onto 4 dinner plates, range swordfish on top, sprinkle with cheese & olives.

Carb Count: Recipe Total 15.1 g, Per Serving 3.8 g

33. CHICKEN OSSO BUCO STYLE- 4 Servings *Low Fat*
4 chicken breasts, skin & fat removed
1 tsp salt
1/4 c chopped onion (3.4 g)
1 large carrot (7 g)
½ c celery (1.5 g)
8 ounce Italian-style stewed tomato (10 g)
1 tbsp chopped fresh parsley (0.3 g)

Spray skillet with cooking spray. Over medium-high heat, add chicken & salt. Cook until golden brown on both sides. Transfer to bowl. Meanwhile, cut onion & dice carrots & celery. Add to skillet & cook on medium 10 min until lightly browned. Return chicken to skillet; add tomatoes. Heat to boiling over high heat. Reduce heat to low. Cover & simmer 25 minutes or until juices run clear when chicken is pierced.

Carb Count: Recipe Total 22.2 g, Per Serving 5.5 g

34. INDONESIAN CHICKEN - 4 Servings *Low Fat*
1/4 c green onion, sliced thin (1.6 g)
1 garlic clove, minced (0.9 g)
1 lime (2.8 g)
1 orange (4 g)
2 tbsp soy sauce
½ tsp crushed red pepper (0.5 g)
½ tsp ground cumin (0.4 g)
4 chicken breast halves
1 tsp cornstarch
1 tbsp fresh cilantro for garnish (0.5 g)

Spray skillet with cooking spray. Add onion & garlic & cook 2-3 minutes. Transfer to large bowl. Grate peel & squeeze juice from both the lime & the orange. Set aside orange juice. Add all peel & lime juice to bowl with green onion; stir in soy, pepper & cumin. Cut chicken into strips; add to soy mix & coat; cover & marinate 15 min; remove chicken from marinade. Reserve marinade. Spray skillet with cooking spray. Add chicken & cook. In small bowl, mix cornstarch & orange juice. Add to skillet with reserved marinade. Cook until mix thickens. Boil 1 minute. Return chicken to skillet. Heat through & serve.

Carb Count: Recipe Total 10.7 g, Per Serving 2.6 g

35. MARINATED STEAK - 4 Servings *Low Fat*
1 clove garlic, minced (0.9 g)
1 tsp cumin (0.8 g)
large pinch of chili powder (0.7 g)
1 tsp salt
1 tsp black pepper
2 tablespoons red wine
4 sirloin steaks

Combine all ingredients (except the steak) together. Prick the meat all over with fork tines and cover with the marinade in a shallow pan. Refrigerate meat overnight. Drain well before grilling. Grill or broil over medium heat about 15-20 minutes per piece (turning once). Enjoy with sauteed green beans & red peppers.

Carb Count: Recipe Total 2.4 g, Per Serving 0.6 g

36. MOROCCAN CHICKEN STEW - 4 Servings *Low Fat*
4 skinless boneless chicken breasts
2 tsp ground cumin (1.8 g)
2 tsp ginger (2.6 g)
1/8 teaspoon cayenne pepper (0.1 g)
2 ½ cups chicken broth
½ c shredded zucchini (1.9 g)
salt and black pepper
2 tbsp chopped fresh cilantro (0.5 g)
cornstarch solution, to thicken

Heat a nonstick saucepan. Cut chicken into bite-sized pieces. Add oil to pan. Saute chicken. Add the cumin, ginger, and cayenne. Cook, stirring. Add broth, stir and bring just to a boil. Reduce heat, cover and simmer. Add zucchini to the stew. Bring to a boil; reduce heat to simmer uncovered. Heat through & serve.

Carb Count: Recipe Total 6.9 g, Per Serving 1.8 g

37. HONEY-LIME GLAZED CHICKEN- 4 Servings *Low Fat*
1/8 c honey (12 g)
2 tbsp lime juice (2.8 g)
2 tbsp chopped cilantro (0.5 g)
1 tbsp soy sauce
2 tsp jalapeno pepper (0.5 g)
1 tsp minced garlic (0.5 g)
4 skinless boneless chicken breast halves
1 tsp cornstarch
3/4 cup chicken broth

In a glass dish combine the ingredients for the marinade; mix well. Trim the chicken breasts of fat and pound gently to even the thickness. Place the chicken in the marinade; turn to coat both sides. Cover, and let marinate at room temperature for 30 minutes, turning once. Heat a skillet or grill-pan to medium-high. Add cooking spray. Reserving the marinade, add the chicken to the skillet. Cook until chicken is golden brown. Using to the reserved marinade add broth and cornstarch. Mix well. Push the chicken aside and add marinade to pan drippings; stir constantly and deglaze the pan. Add more water as needed. Serve chicken with sauce.

Carb Count: Recipe Total 16.3 g, Per Serving 4 g

38. FISH WITH BLACK BEANS & SALSA - 3 Servings *Low Fat*
3 white fish fillets
1 tbsp lime juice (1.4 g)
1/4 c cooked black beans (8 g)
1 large garlic clove, chopped (0.9 g)
1 tsp unsalted butter
½ cup diced tomatoes
1/4 c diced zucchini (0.9 g)
½ teaspoon sun-dried tomato paste (0.2 g)
½ c broth
1 c shredded romaine lettuce (1.9 g)
2 tbsp soy sauce
1 tbsp malt vinegar
1/8 c plain yogurt (1.4 g)

Squeeze lime on fish fillets. Salt & pepper to taste. Set aside. In a small nonstick saucepan, warm the beans over medium heat with garlic and butter. Dice and add the tomatoes, zucchini and chipotle pepper with sauce to taste. Add the sun-dried tomato paste, broth and season with western spice blend. Keep warm, add water as needed. Combine soy sauce, malt vinegar, pinch of salt and yogurt. Meanwhile preheat grill. Grill the fish for 2 -3 minutes, or until flaky. To serve cut fish fillets into long fingers and place in the center salad. Top with dressing & serve.

Carb Count: Recipe Total 14.7 g, Per Serving 4.9 g

39. SNAPPER WITH LEMON BASIL SAUCE - 2 Servings *Low Fat
2 snapper or firm white fish fillets
salt and freshly ground black pepper
paprika
½ c finely diced red bell pepper (4 g)
1/4 c finely diced green onions (1.8 g)
4 tsp chopped fresh basil (3.6 g)
1 tbsp snipped chives (0.6 g)
2 tsp olive oil
1 tsp butter
1 tbsp fresh lemon juice (1.3 g)
2 tbsp white wine vinegar

Divide the fillets into 4 pieces. Sprinkle lightly with salt, pepper and paprika . Set aside and dice the bell pepper and green onions. Place a large non-stick skillet over high heat. When hot, add the oil. Place fish in the pan and fry for 2 minutes; turn gently. Place the thinner pieces toward the rim of the pan, and make room. Add the peppers, onions, basil and chives. Reduce heat, add the lemon juice & white wine vinegar. Serve .

Carb Count: Recipe Total 11.3 g, Per Serving 5.6 g

40. SHRIMP AND GARLIC BUTTER - 4 Servings
1 pound fresh or frozen shrimp
2 tbsp butter
1 clove garlic, minced (0.9 g)
1 tbsp fresh parsley (0.3 g)
1 tbsp dry sherry

Thaw shrimp, if frozen. Peel & devein, rinse & pat dry. Heat butter in skillet. Add shrimp & garlic. Cook for 3 minutes until shrimp turns pink. Stir in parsley & sherry.
For variety, use scallops instead of shrimp.

Carb Count: Recipe Total 1.2 g, Per Serving 0.3 g

41. ORANGE ROUGHY WITH LEMON SAUCE - 2 Servings
2 orange roughy fillets
1/3 c water
1/4 c white wine
1 tbsp each parsley (0.3 g) and fresh lemon juice (1.3 g)
½ t chicken bouillon

Heat oil in skillet. Add fillets and cook over medium high heat turning once, until fish is cooked thoroughly, usually 3-5 minutes on each side. Transfer fish to a platter. To the same skillet add water, wine, parsley, lemon juice, and bouillon. Cook over high heat until mixture comes to a boil; continue to cook until mixture is reduced to about 1/4 cup, about 4-5 minutes. Pour over fish and serve.

Carb Count: Recipe Total 1.6 g, Per Serving 0.8 g

42. CRAB LEGS - 4 Servings *Low Fat*
2 pounds fresh or frozen crab legs
8 tbsp butter, melted
2 tsp fresh basil (1 g)
½ tsp lemon zest (0.1 g)
1 tbsp lemon juice (1.3 g)

Thaw crab legs, if frozen. Rinse & pat dry with paper towels. Combine butter with basil, lemon zest & lemon juice. Brush crab legs with half of butter mixture & broil in greased pan. Serve with remaining butter mixture.

Carb Count: Recipe Total 2.4 g, Per Serving 0.6 g

43. ITALIAN CHICKEN - 4 Servings
½ packet Italian Seasoning (4 g carbs)
1/4 c mayonnaise
1/4 c water
1/3 c balsamic vinegar (7 g carbs)
½ c olive oil
2 chicken breasts

Combine all ingredients except chicken. Coat chicken breasts with sauce. Bake for 40 minutes at 375 degrees.

Carb Count: Recipe Total 11 g, Per Serving 2.7 g

44. VEGETABLE BEEF SOUP - 4 Servings
3 pounds beef, cut into bit sized pieces
1 garlic clove diced (0.9 g)
½ celery rib, diced (0.4 g carbs)
olive oil
3 c beef broth
1 c water
1/4 cup red wine
1 (14 oz) can diced tomato, with juice (14 g)
salt and pepper to taste
1 c cauliflower (2.6 g carbs)
½ c shredded zucchini (1.9 g carbs)

Heat oil in a large pot. Add beef, garlic and celery. Cook until meat is browned on all sides and onions are translucent. Add the broth, water, tomato, wine and spices. Bring to a boil, then cover and reduce to low heat. Let simmer gently for 1 hour, stirring occasionally. Add cauliflower and zucchini. Bring back to a boil, cover, turn down the heat, and cook until heated through.

Carb Count: Recipe Total 19.8 g, Per Serving 4.9 g

45. CAULIFLOWER CREAM SOUP
2 c cauliflower, diced (5 g)
½ c fresh parsley (1.9 g)
1 c water
3 c chicken broth
1 c cream (9.6 g)
½ c water
salt and pepper to taste

Heat oil over medium heat. Add cauliflower and parsley. Cover and cook 10 minutes more. Add water and broth and bring to a boil. Cover and simmer 5 minutes. Add cream, salt & pepper. Heat & serve.

Carb Count: Recipe Total 16.9 g, Per Serving 4.2 g

46. CLAM CHOWDER - 4 Servings
3 slices bacon, cut into small pieces, cooked
1 6-ounce can chopped clams, with juice
1 c water
1 c cream (9.6 g)
Salt and pepper to taste

Cook bacon. Add the clams and water. Cover and simmer for about 15-20 minutes. Turn off the heat and add the cream, salt and pepper.

Carb Count: Recipe Total 9.6 g, Per Serving 2.4 g

47. SAUSAGE SOUP - 4 Servings
1 lb ground sausage
3 slices bacon
1 c cream (9.6 g)
1 c fresh spinach (2.4 g)
4 c chicken broth
Garlic, salt, pepper to taste

Steam cauliflower until soft. Cook sausage and bacon. Place all ingredients in a large pot. Bring to a boil. Reduce heat & simmer for 20 minutes.

Carb Count: Recipe Total 17 g, Per Serving 4.2 g

48. GRILLED STEAK - 4 Servings
2 pounds steak
2 tbsp butter
2 tsp Worcestershire sauce

Combine butter and Worcestershire sauce. Dip meat in butter mix and grill. Serve with herbed butter (combine butter 1 tbsp fresh parsley (0.3 g), or 1 tbsp fresh chopped chives(0.6 g), or 1 clove minced garlic(0.9 g), or 3 tsp fresh rosemary (2.4 g), or 3 tsp fresh basil (2.7 g).

Carb Count: Recipe Total 0 g, Per Serving 0 g

49. STEAK AND BACON - 4 Servings
4 slices bacon
2 pounds steak
½ c sour cream (8 g; check your brand)
3 tbsp chives (1.8 g)

Cook bacon. Grill steaks. Combine sour cream with chives. Serve steak with sour cream. Crumble bacon and sprinkle over the top.

Carb Count: Recipe Total 9.8 g, Per Serving 2.9 g

50. GRILLED ROSEMARY CHICKEN - 4 Servings
4 chicken breasts
2 tbsp olive oil
2 cloves garlic, crushed (1.8 g)
4 tbsp fresh rosemary, crushed (3.2 g)
2 tsp fresh thyme, crushed (2 g)

Mix oil, garlic, rosemary & thyme. Drench chicken in marinade. Grill.

Carb Count: Recipe Total 7 g, Per Serving 1.8 g

51. HOT PEPPER CHICKEN - 4 Servings
4 chicken breasts, cut into strips
2 tbsp olive oil
2 tbsp hot pepper sauce
salt and pepper

Combine oil with hot pepper sauce, salt & pepper. Drench chicken in sauce. Grill or broil.

Carb Count: Recipe Total 0 g, Per Serving 0 g

52.ROASTED CHICKEN WITH BACON - 4 Serving *Low Fat*
4 boneless skinless chicken breasts
4 slices bacon
2 tsp garlic powder (4 g)
1 c grated cauliflower (4.4 g)

Place the cauliflower in a greased pan. Place chicken breasts on top of cauliflower and sprinkle with garlic powder. Place bacon over chicken and bake for an hour at 350 degrees F until the bacon is crispy.

Carb Count: Recipe Total 8.4 g, Per Serving 4.2 g

53. LEMON ROASTED CHICKEN - 4 Servings *Low Fat*
1 whole chicken
salt & pepper
1 tsp oregano
1 clove garlic, minced (0.9 g)
2 tbsp butter, melted
1 c chicken broth
2 tbsp lemon juice (2.6 g)

Remove the giblets and neck, wash the chicken and pat it dry. Salt & pepper the chicken to taste. Place in roasting pan. Sprinkle half the Oregano and Garlic inside the cavity, and half outside. Add butter and chicken broth. Cover and roast at 350 degrees F for 1 - 1 ½ hours. During the 30 minutes of cooking add the lemon juice.

Carb Count: Recipe Total 3.5 g, Per Serving 0.9 g

54. SAUSAGE STUFFED CHICKEN - 4 Servings
1 lb pork sausage
1/8 c fresh parsley, chopped (0.3 g)
1 garlic clove, minced (0.9 g)
½ tsp thyme (0.5 g)
½ tsp salt
1 egg, beaten
½ tsp pepper
½ tsp sage (0.2 g)
4 chicken breasts, flattened

Brown sausage in a large frying pan, breaking up with a fork. When all the pink is gone and sausage is thoroughly cooked, remove from heat. Drain excess fat from sausage meat.
Add remaining ingredients and mix well. Place on flattened chicken breasts, roll up, and secure with a toothpick. Bake at 425 degrees F for 35-40 minutes.

Carb Count: Recipe Total 1.9 g, Per Serving 0.5 g

55. ORANGE CHICKEN - 2 Servings *Low Fat*
1 pound boneless chicken, cut up
4 tbsp butter
1 tsp orange zest (0.5 g)
salt & pepper

Melt butter, stir in orange zest. Drench chicken in butter mix & stir fry until cooked thoroughly.
Optional, use lemon zest (0.3 g per teaspoon)

Carb Count: Recipe Total 0.5 g, Per Serving 0.25 g

56. ASPARAGUS CHICKEN - 3 Servings *Low Fat*
salt & pepper
3 large chicken breasts
2 tbsp butter
1 pound asparagus (8.8 g)
½ c chicken broth
2 tsp cornstarch

Salt & pepper chicken. Melt butter in skillet. Add chicken & cook. Remove. Add asparagus & 1/4 c water. Heat to boiling. Reduce heat & simmer for 5 minutes. Mix chicken broth with 2 tsp cornstarch until smooth. Add to asparagus. Heat to boiling. Boil 1 minute. Reduce heat. Return chicken to pan. Heat & serve.

Carb Count: Recipe Total 8.8 g, Per Serving 2.9 g

57. MOROCCAN CHICKEN - 4 Servings *Low Fat*
1 pound boneless chicken, cut up
1 tbsp butter
1 tsp cumin (0.9 g)
½ tsp cinnamon( 0.9 g)
salt & pepper to taste
7 ounce can tomatoes, drained & chopped (7 g)
1 tbsp fresh cilantro, chopped (1 g)

Melt butter in pan. Add chicken and spices. Cook for 5 minutes. Add tomatoes. Bring to boiling. Reduce heat; cover & simmer for 15 minutes.

Carb Count: Recipe Total 9.8 g, Per Serving 2.4 g

58. CHICKEN CORDON BLEU - 4 Servings
4 boneless skinless chicken breasts
4 slices of ham
Swiss cheese slices
1 tbsp melted butter
1 egg; beaten
1 c Parmesan cheese

Flatten chicken. Roll up with ham & cheese; secure with a toothpick. Combine egg & butter. Dip chicken in butter & then cheese. Place in greased baking dish. Bake at 350ºF for about 35 minutes or until golden brown.

Carb Count: Recipe Total 0 g, Per Serving 0 g

59. TERIYAKI FISH STEAKS - 4 Servings *Low Fat*
1 pound fresh or frozen tuna or halibut steaks
½ c soy sauce
2 tbsp orange juice (2 g)
1 tbsp oil
1 tbsp dry sherry
1/4 tsp ginger (0.3 g)
1 tsp honey (3 g)
1 clove garlic, minced (0.9 g)

Combine all ingredients except fish. Pour marinade over fish. Let sit for 30 minutes-2 hours. Drain fish, reserving marinade. Broil fish for 5 minutes. Baste with sauce & Broil on other side for 5 minutes.

Carb Count: Recipe Total 6.2 g, Per Serving 1.5 g

60. SAUSAGE IN GRAVY - 4 servings
1 ½ pounds smoked sausage, cut into pieces
6 ½ c beef broth
1/4 c chopped celery (1 g)
1/4 c green peppers , chopped (1.6 g)
1 clove garlic, minced (0.9 g)
2 tbsp tomato sauce (0.8 g)
4 tbsp parsley (1.2 g)
1/3 c green onions, diced (2.2 g)
1 tsp cayenne pepper (1 g)

Melt butter in large skillet. Add sausage, cover, and cook without stirring about 10 minutes. Add 3/4 c up of stock and scrape bottom. Add salt and pepper. Cover and cook 2 minutes. Add celery, green peppers and garlic. Cover and cook 3 minutes, scraping bottom of pan. Add tomato sauce and cook uncovered 10 minutes, scraping occasionally. Add parsley and green onions. Add 3 1/4 cups more stock and scrape. Cook 20 minutes until liquid is thick dark red gravy. Stir occasionally. Stir in remaining stock. Bring to boil, reduce heat, and simmer, stirring frequently, about 14 minutes, until gravy is right consistency. Remove from heat and serve immediately.

Carb Count: Recipe Total 8.7 g, Per Serving 2.2 g

61.CHEESY MEATLOAF - 8 servings
2 lb ground beef
1/4 c chopped onion (3.4 g)
2 eggs, eaten
½ c cream (4.8 g)
½ c water
salt & pepper
garlic salt
1 ½ c mozzarella cheese
12 oz can tomato sauce (15 g)

Combine ground beef, onion, eggs, cream, salt, pepper and garlic salt in large bowl. Mix well. Add more cream, if dry. Turn onto long piece of waxed paper. Pat mixture into rectangle. Spread mozzarella cheese over mixture. Start from one end and lift waxed paper and roll mixture into a log shape. Carefully, place in large oven-proof casserole dish, seam down. Pinch ends to seal. Pour tomato sauce over mixture. Bake at 375 degrees F for 1 to 1 ½ hours or until done.

Carb Count: Recipe Total 23.2 g, Per Serving 2.9 g

62. CREAMY PORK CHOPS - 6 servings
6 pork chops
salt & pepper
1 tsp paprika (1.2 g)
butter to fry in
3/4 c light cream (3.6 g)
8 oz cream cheese
½ c Parmesan cheese

Preheat oven to 350 degrees F. Season the chops and brown in butter. Heat cream. Add cream cheese and 1/4 cup Parmesan cheese, mixing until blended. Place chops in baking dish. Cover with sauce, and remaining Parmesan cheese. Bake for 50 minutes.

Carb Count: Recipe Total 4.8 g, Per Serving 0.8 g

63. STUFFED CABBAGE - 4 servings
1 whole cabbage (12 g)
½ c spinach, cooked (3.2 g)
1 tbsp fresh parsley, chopped (0.3 g)
1 pound ground beef, cooked
½ c Parmesan cheese
2 eggs, beaten
salt and pepper

Rinse cabbage. Boil whole in salted water for 5 minutes. Drain well. Combine spinach, parsley, beef, cheese & eggs.. Remove leaves from cabbage & stuff with ground beef mixture. Place in baking dish and cover with 4 tbsp oil. Bake for 25 minutes at 350 degrees F or until cabbage is tender. For less carbs, simply shred cabbage & heat in skillet with ground beef mixture (1 c cooked cabbage is 6.2 g)

Carb Count: Recipe Total 15.5 g, Per Serving 4.8 g

64. CILANTRO CHICKEN - 4 Servings *Low Fat*
2 boneless chicken breasts
2 tbsp lime juice (2.6 g)
2 tbsp white wine
1 tbsp soy sauce
1 clove garlic (0.9 g)
1 tbsp. chopped fresh cilantro (0.3 g)
½ tsp. chili powder (0.7 g)

Rinse chicken and pat dry. Arrange in a shallow dish. Combine remaining ingredients. Pour over chicken. Cover. Refrigerate 2 to 3 hours. Turn occasionally. Spray grill with non-stick cooking spray. Grill 7 to 9 minutes on each side. Baste while grilling.

Carb Count: Recipe Total 4.5 g, Per Serving 1.1 g

65. BRAISED TUNA - 4 Servings *Low Fat*
4 Tuna Filets
2 tbsp oil
½ c sliced celery (1.9 g)
½ c tomato, chopped (5.8 g)
½ tsp thyme (0.5 g)
1 1/4 c white wine

Heat 1 tablespoon of the oil and stir fry the celery until soft. Stir in tomatoes and thyme and cook for about 5 minutes. Place in shallow dish. Heat remaining oil and quickly fry the tuna steaks to brown on each side. Place tuna steaks on top of vegetables, season; then pour over white wine. Cover. Bake at 325ºF for 40-50 minutes until fish is tender.

Carb Count: Recipe Total 8.2 g, Per Serving 4 g

66. BEEF CURRY - 4 Servings *Low Fat*
1 ½ pounds steak, cut into cubes
4 tbsp olive oil
2 cloves garlic, minced (1.8 g)
2 tsp minced fresh ginger (2.6 g)
1 tsp ground coriander (0.5 g)
1 tsp ground cumin (0.9 g)
1/4 tsp dried red pepper flakes (0.2 g)
½ tsp salt
2 tablespoons water
3 tablespoons chopped cilantro (0.9 g)

In a large frying pan, heat the oil over moderate heat. Add the garlic and ginger and cook, stirring, for 1 minute. Meanwhile, in a small bowl, combine the coriander, cumin, red-pepper flakes, salt, and water. Add to the garlic and cook, stirring, for 1 minute. Add the meat to the pan and cook, stirring, for 3 minutes. Raise the heat to moderately high and cook thoroughly. Remove from heat. Stir in the cilantro.

Carb Count: Recipe Total 6 g, Per Serving 1.5 g

67. PORK CHOPS & APPLESAUCE - 4 Servings
4 pork chops
1/4 c white wine
8 ounces unsweetened applesauce (18 g; check your brand)

Preheat oven to 350 degrees F. In a skillet, brown chops in butter. Place in casserole dish. Combine wine & applesauce & pour over chops. Bake for 1 hour.

Carb Count: Recipe Total 18 g, Per Serving 4.5 g

68. LOW CARB CHILI - 4 Servings
4 slices bacon
1 lb hamburger
2 cloves garlic, chopped fine (1.8 g)
½ cup green bell pepper, diced (3.2 g)
1 tsp cumin (0.9 g)
2 tsp chili powder (2.8 g)
2 tsp hot pepper sauce
1 Tbsp Worcestershire sauce
14 ounce canned tomatoes, with juice (14 g)

Cook the bacon until crisp in a large pot, then remove bacon. Saute the hamburger in the drippings. Add garlic, green pepper, cumin, and chili powder. Add remaining ingredients. Crumble bacon & return with the hamburger to the pot. Simmer for 25 minutes.

Carb Count: Recipe Total 22.7 g, Per Serving 5.6 g

69. STUFFED SAUSAGE - 6 Servings
2 tbsp chopped parsley (0.6 g)
1 tbsp chopped chives (0.6 g )
1 c cream cheese
2 pounds sausage
salt & pepper

Pre heat oven to 400 degrees F. Mix parsley, chives & cream cheese & roll into 12 small balls. Wrap sausage around each ball. Bake for 35-40 minutes.

Carb Count: Recipe Total 1.2 g, Per Serving 0.2 g

70. STUFFED EGGPLANT - 4 Servings
1 egg plant
1 tsp chili powder (1.4 g)
1 garlic clove, minced (0.9 g)
1 tsp salt
½ c tomato, chopped (5.8 g)
1 pound ground turkey
1 red bell pepper, chopped (8 g)
1 tbsp fresh cilantro (0.3 g)

Cut egg plant in half & cut out flesh. Place eggplant shells in greased casserole dish. In skillet, heat oil. Add garlic, chili powder & salt. Add tomato & cook for 5 minutes. Add ground turkey to skillet & cook for 10 more minutes. Add bell pepper & cook a few more minutes. Spoon the turkey into the eggplant shells & brush edges with oil. Bake at 350 degrees for 20-25 minutes.

Carb Count: Recipe Total 8.4 g, Per Serving 2.1 g

DESSERTS


Note: These recipes call for Splenda for sweetener. You may substitute whatever sweeetener you choose. However, you may be interested to know that The Atkins Center has done research that indicates sweeteners that contain aspartame (such as NutraSweet and Equal) stimulate insulin production (leading to unstable blood sugar, irritability and carbohydrate cravings). Sweeteners that use sucralose (marketed as Splenda) and saccharin (such as Sweet'nLow) have not been shown to stimulate insulin production.
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1. PECAN MERINGUES - 5 Servings
3 egg whites
1 c Splenda
1 tbsp chopped pecans (0.6 g)

Preheat oven to 325 degrees F. Whisk egg whites until stiff. Whisk in Splenda gradually. Beat until meringue is thick. Drop spoonfuls of batter onto greased cookie sheets. Sprinkle with walnuts and bake for 30 minutes. Cool and serve with cream cheese. Makes 30 cookies

Carb Count: Recipe Total 0.6 g, Per Serving 0.1 g

2. LEMON MOUSSE - 4 Servings
4 egg yolks
½ c Splenda
grated zest and juice of 1 lemon (3 g)
4 egg whites, room temp
½ c heavy cream (4.6 g)

Place yolks, Splenda, rind and juice in a double boiler over simmering water. Whisk constantly for 10 minutes until thick. Remove from heat & refrigerate for 30 minutes. Beat cream until stiff. In another bowl, beat egg whites until stiff. Fold lemon mixture into cream and then egg whites into cream. Spoon into glasses & chill.

Carb Count: Recipe Total 7.6 g, Per Serving 1.6 g

3. PINA COLADA ICEE - 4 Servings
2 c light cream (9.6 g)
½ c crushed pineapples with juice (12.5 g)
2 scoops vanilla protein powder
½ tsp coconut extract, optional
1 c crushed ice

Mix all the ingredients in a blender on high. Try with pineapples, peaches or strawberries.

Carb Count: Recipe Total 22.1 g, Per Serving 5.5 g

4. VANILLA ALMOND MOUSSE - 4 Servings
2 egg whites
1/4 c Splenda, or to taste
1 ½ c cream (14.5 g)
½ c water
2 tsp vanilla (3 g)
2 tsp almond extract

Beat two egg whites to soft peaks. Gradually beat in vanilla protein powder and 2 tbsp of Splenda. Continue to beat to still peaks and set aside. Whip cream until frothy. Gradually beat in remaining Splenda until stiff. Add vanilla and almond extract and mix well. Divide equally among individual cups. Then cover and freeze.

Carb Count: Recipe Total 17.5 g, Per Serving 4.3 g

5.CHOCOLATE RASPBERRY BROWNIES - 12 Servings
1 c Splenda
3/4 c unsweetened cocoa powder (33 g)
6 eggs
1/4 c sugar free raspberry preserves (or apricot, or cherry) (18 g; check your brand)
1 tsp vanilla (1.5 g)
½ tsp salt
½ tsp baking soda
1/4 tsp almond extract
1 c high gluten flour (24 g)

Grease a 9x13 inch pan. Set aside. Combine Splenda and cocoa. Gradually add eggs and preserves, beating on low-speed with electric mixer. Add vanilla, salt, and almond extract and beat briefly to mix. Combine flour and baking soda and stir in with a spatula. Do not over mix. Turn into prepared pan. Bake at 325 degree F for 30-35 minutes. Brownies should be slightly under-baked but not runny in the center. Allow to cool and cut into small squares.

Carb Count: Recipe Total 76 g, Per Serving 6 g

6. VANILLA ALMOND COOKIES - 2 Servings
4 egg whites
8 tbsp powdered milk (10 g)
1 tsp each vanilla & almond extract (1.5 g)
1/8 c Splenda

Beat egg whites until stiff. Add skim milk powder. Mix well. Add extracts and sweetener. Spoondrop onto cookie sheet. Bake at 275°F for 45 minutes. Remove from sheet and dust with cinnamon.

Carb Count: Recipe Total 11.5 g, Per Serving 5.7 g

7. CHOCOLATE ANGEL FOOD CAKE - 10 Servings
1/4 c flour (22 g)
2 tbsp cocoa (2.5 g)
2 tbsp cornstarch
5 egg whites
½ tsp cream tartar
½ c Splenda

Preheat oven to 350 degrees F. Sift flour, cocoa, cornstarch. In a separate bowl, beat egg whites until foamy. Add cream of tartar and whisk until soft peaks form. Add Splenda to egg whites and whisk until blended. Fold in cocoa/flour mix. Spoon into a greased ring mold. Bake for 35 minutes. Turn upside down and allow to cool.

Carb Count: Recipe Total 24.5 g, Per Serving 2.4 g

8. KEY LIME PIE - 4 Servings
1 packet unflavored gelatin
3 tbsp lime juice (4.2 g)
½ c boiling water
½ c Splenda
1 c light cream (4.5 g)
1 tsp vanilla (1.5 g)
2 drops green food coloring

Sprinkle gelatin over lime juice and let it stand for 1 minute. Add boiling water and sweetener to gelatin mixture and stir until gelatin is dissolved. Refrigerate about 45 minutes or until slightly thickened. Combine cream and vanilla and freeze 30 minutes. Remove from freezer and whip at high speed until stiff. Spoon pie filling into crust. Chill until firm.

Carb Count: Recipe Total 9.2 g, Per Serving 2.3 g

9. LOW-CARB FUDGE - 8 Servings
1 packet unflavored gelatin
1/4 c water
1 square unsweetened chocolate (4 g)
1/8 tsp cinnamon (0.2 g)
½ c Splenda
1/4 c water
½ c light cream (2.4 g)
½ tsp vanilla (0.7 g)

Soften gelatin in 1/4 cup water for 5 minutes. Melt chocolate with cinnamon and sweetener; add milk and water slowly. Add gelatin. Stir until dissolved. Remove from fire. Add vanilla, cool. When mixture begins to thicken, turn into cold pan. When firm cut into pieces.

Carb Count: Recipe Total 7.3 g, Per Serving 0.9 g

10. CREAMY RASPBERRY JELLO - 2 servings
One package sugar free raspberry gelatin
2 c whipped cream (6.6 g)

Prepare gelatin according to package directions. Chill 4-6 hours before serving. Remove gelatin and beat thoroughly. Add whipped cream and beat until smooth. Chill & serve.

Carb Count: Recipe Total 6.6 g, Per Serving 3.3 g

11. LIME PINEAPPLE CREAMY JELLO - 6 Servings
1 c plain yogurt (11.2 g)
1 box sugar free lime jello
½ c pineapple chunks (10 g)

Prepare jello according to package directions. mix in yogurt and pineapple. Pour into 6 small bowls and chill. For variety, use kiwi jello & 1 c sliced kiwi.

Carb Count: Recipe Total 21.2 g, Per Serving 3.5 g

12. LEMON CREPES - 3 Servings
1 egg
4 egg whites
1/4 c high gluten flour (7.5 g)
1/4 c Splenda
1 tbsp light cream (0.3 g)
1 ½ tsp vanilla extract
2 tsp grated lemon zest (0.6 g)
3/4 c cottage cheese (4.5 g)

In a medium bowl, combine the egg, egg whites, flour, Splenda, cream, vanilla and lemon zest and stir to combine. Add cottage cheese to the flour mixture and stir to blend. Heat a large nonstick skillet over medium heat. Spoon the batter by spoonfuls into the hot skillet and when holes appear in the pancakes, turn and cook for 1 to 2 minutes longer, until golden. Repeat until all the batter is used. Serve with strawberries and cream cheese (or sour cream or creme fraiche or cottage cheese).

Carb Count: Recipe Total 12.9 g, Per Serving 4.2 g

13. CHOCOLATE CREPES - 4 Servings
1 egg
4 egg whites
1/4 c high gluten flour (7.5 g)
1/4 c Splenda
2 tbsp light cream (0.6 g)
2 tbsp cocoa powder (2.5 g)
3/4 c cottage cheese (4.5 g)

In a medium bowl, combine the egg, egg whites, flour, Splenda, cream and cocoa powder. Stir to combine. Add cottage cheese and stir to blend. Heat a large nonstick skillet over medium heat. Spoon the batter by spoonfuls into the hot skillet and cook until all the batter is used. Serve with strawberries and cream cheese (or sour cream or creme fraiche or cottage cheese).

Carb Count: Recipe Total 15.1 g, Per Serving 3.7 g

14. BUTTERSCOTCH PUDDING - 3 Servings
1 c cream (9.6 g)
3/4 c water
1 package sugar-free butterscotch pudding (8 g)
whipped cream (3.3 g per prepared cup)

Combine cream, water and pudding mix and blend on high for 15 seconds. Immediately pour into 8 single serve dishes. Chill for 5 minutes or overnight. Top with whipped cream.

Carb Count: Recipe Total 17.6 g, Per Serving 5.7 g

15. COCONUT CHOCOLATE PUDDING - 4 Servings
1 c cream (9.6 g)
1 c water
1 pkg. sugar-free chocolate pudding (8 g)
½ c unsweetened, shredded coconut (6.1 g)
whipped cream (3.3 g per prepared cup)

Place milk and protein powder in blender. Blend well. Add pudding & coconut and blend on high for 15 seconds. Immediately pour into 8 single serve dishes. Chill for 5 minutes or overnight. Top with whipped cream.

Carb Count: Recipe Total 23.7 g, Per Serving 5.9 g

16. TAPIOCA PUDDING - 8 servings
1 c Splenda
6 scoops vanilla protein powder, optional
6 tbsp tapioca (20 g)
3 c cream (28.7 g)
2 c water
1 egg

Combine ingredients. Let stand for five minutes. In saucepan, place over a medium heat. Heat, stirring until mixture comes to a full boil. Remove from heat. Stir in two teaspoons vanilla and allow to stand for 20 minutes. Serve warm or chilled.

Carb Count: Recipe Total 48.8 g, Per Serving 6 g

17. CHEWY COCONUT BARS - 4 Servings
4 egg whites
1 c Splenda
1/4 teaspoon maple flavoring
1/4 cup butter, melted
1 tsp vanilla (1.5 g)
½ c hjgh gluten flour (12 g)
1 tsp baking powder
1/4 tsp salt
3/4 c unsweetened coconut, finely chopped (9.1 g)

Beat eggs, sweetener and maple flavoring in medium bowl; mix in margarine and vanilla. Combine flour, baking powder and salt in small bowl; stir into egg mixture. Mix in coconut and raisins. Spread batter evenly in greased 8-inch square baking pan. Bake in preheated 350ºF oven until browned and toothpick inserted in center comes out clean, about 20 minutes. Cool in pan on wire rack; cut into squares.

Carb Count: Recipe Total 22.1 g, Per Serving 5.5 g

18. RASPBERRY BRULEE - 8 Servings
2 c heavy cream (19.8 g)
1 tbsp cornstarch
½ c Splenda
2 egg whites, lightly beaten
1 tsp vanilla
4 ounces cream cheese (8 g)
½ c fresh raspberries (7.1 g)

Combine cream & cornstarch in double boiler until completely dissolved. Add Splenda & egg whites. Mix well. Place double boiler over simmering water & cook, stirring constantly, until thickens. Remove from heat and stir in vanilla. Add cream cheese & stir until mixture is smooth. Fold in raspberries & divide among 8 ramekins. Cover & chill for 2 hours. Broil until top browns. Serve.

Carb Count: Recipe Total 34.9 g, Per Serving 4.3 g

19. PEACHES & RICOTTA - 4 Servings
2 ripe peaches, quartered, pits removed (8 g)
2 packets artificial sweetener
1/3 c whole milk ricotta cheese (0.6 g)
½ c cottage cheese (3 g)

Mix ricotta, cottage cheese & sweetener. Spoon mixture into middle of each peach. Preheat broiler. Cook under a broiler for 5-9 minutes or until peaches are hot.

Carb Count: Recipe Total 11.6 g, Per Serving 2.9 g

20. PEACH SOUFFLE - 4 Servings
2 peaches (18 g)
½ c Splenda
½ tsp lemon juice (0.2 g)
1/4 tsp salt
4 egg whites

Heat oven to 350 degrees. Spray 4 individual souffle dishes (1-cup capacity). Peel peach and cut into thin slices. Sprinkle with 1 tablespoon of sugar and the lemon juice. Beat egg whites with salt until they hold soft peaks. Gradually beat in the remaining sugar and continue beating until the whites hold stiff peaks. Gently fold in peach slices. Divide among dishes and smooth tops. Bake until puffed and browned, about 18 minutes. Serve immediately.

Carb Count: Recipe Total 18.2 g, Per Serving 4.5 g

21. BROWNIE TORTE - 5 Servings
½ c high gluten flour (12 g)
1 tbsp cocoa (2.7 g)
½ tsp cinnamon (1 g)
1 tbsp espresso or coffee (liquid)
2 ounces bitter chocolate (8 g)
½ c cream cheese (4 g)
1 c Splenda
1 tsp vanilla (1.5 g)
2 eggs

Preheat oven to 325 degrees. For filling, combine flour with cocoa & cinnamon. Melt chocolate over double boiler & combine with espresso. Blend cream cheese, sugar, vanilla & egg s. Add chocolate mix to cream cheese mix. Gradually stir in flour mix. Pour into prepared crust. Bake for 30 minutes.

Carb Count: Recipe Total 29.2 g, Per Serving 5.8 g

22. CREAMY CAPPUCCINO - 2 Servings
2 tbsp cold water
1 envelope unflavored gelatin
1/4 c boiling water
3 tbsp instant cappuccino powder
2 tbsp Splenda
1 c cream (9.4 g)

Place cold water in a bowl & sprinkle with gelatin. Let stand for 5 minutes. Add boiling water & stir until gelatin is dissolved. Add cappuccino powder & Splenda. Stir until dissolved. Add cream & mix well. Cover & refrigerate for 3 hours.

Carb Count: Recipe Total 9.4 g, Per Serving 4.7 g

23. VANILLA CUSTARD - 4 Servings
1 ½ c cream (13.8 g)
½ c water
1/4 c Splenda
5 egg yolks
1 tsp vanilla (1.5 g)

Warm cream and water over low heat. Beat Splenda with egg yolks. Slowly add cream to eggs, beating constantly. Blend in vanilla and pour into custard cups. Place in a pan of hot water and bake at 325 degrees F for 1 hour. Chill and serve.

Carb Count: Recipe Total 15.3 g, Per Serving 3.8 g

24. CHOCOLATE CHEESECAKE - 8 Servings
32 oz cottage cheese (24 g)
3 packets unflavored gelatin
3/4 c warm water
1 ½ c Splenda
1 c sour cream (16 g)
3 tbsp cocoa (3.9 g)

Dissolve gelatin in w after. Blend with cottage cheese, sour cream, sweetener & cocoa until smooth. Line pie pan with chocolate wafers. Pour cottage cheese mix over crust. Refrigerate overnight.

Carb Count: Recipe Total 43.9 g, Per Serving 5.4 g

25. STRAWBERRY CHEESECAKE - 6 Servings
1 c crushed pecans (15 g) mixed with 1 tbsp melted butter
½ c Splenda
1 package (8 ounces) cream cheese, softened (16 g)
1 tsp vanilla (1.5 g)
1 tbsp Splenda
1 c cold water
2 tbsp cornstarch
1 package sugar-free strawberry gelatin
1 pint strawberries (10.4 g), hulled, sliced
whipped cream (3.3 g per cup)

Beat cream cheese, vanilla, and Splenda in small bowl until fluffy; spread evenly in bottom of pie pan. Mix cold water and cornstarch in small saucepan; heat to boiling, whisking constantly until thickened, about 1 minute. Add gelatin and sweetener, whisking until gelatin is dissolved. Cool 10 minutes. Arrange half of the strawberries over the cream cheese; spoon half the gelatin mixture over strawberries. Arrange remaining strawberries over pie and spoon on remaining gelatin mixture. Refrigerate until pie is set and chilled, 1 to 2 hours. Serve with whipped topping, if desired.

Carb Count: Recipe Total 32.5 g, Per Serving 5.4 g

26. LEMON SHERBET - 6 Servings
juice and zest of 2 lemons (6 g)
2 egg yolks
3 c light cream (13.5 g)
½ c liquid sweetener

Blend all ingredients well. Pour into ice cream maker and follow manufacturer's instructions.

Carb Count: Recipe Total 19.5 g, Per Serving 3.2 g

27. WALNUT TORTE - 6 Servings
3/4 c ground walnuts - especially good with crispy nuts RECIPE# 83 (9 g)
1 1/4 c Splenda
4 egg whites, room temp
1 tsp vanilla (1.5 g)
1 ½ c cream (13.8 g)
2 tsp lemon zest (0.4 g)

Beat egg whites until glossy. Gradually add ½ c Splenda, beating until stiff. Beat in ½ tsp vanilla. Fold over two pie plates lined with ground walnuts. Bake at 300 degrees F for 1 ½ hours. Turn oven off and leave in the oven for another hour. Beat whipping cream with ½ c Splenda, lemon zest and ½ tsp vanilla until stiff. Layer walnut meringue and icing.

Carb Count: Recipe Total 15.7 g, Per Serving 2.6 g

28. STRAWBERRIES & CREAM COOKIES - 6 Servings
8 ounces cream cheese (16 g)
3 cold egg whites
½ c Splenda
1/4 c high gluten flour (6 g)
2 tsp strawberry extract

Preheat oven to 350 degrees. Beat egg whites in a glass or metal bowl until foamy. Add remaining ingredients and mix well. Drop teaspoon of batter on greased cookie sheet. Bake for 15 minutes or until lightly browned. Serve with strawberries (10.4 g).

Carb Count: Recipe Total 22 g, Per Serving 3.6 g

29. PEANUT BUTTER CHOCOLATE CUPS - 4 Servings
2 tbsp butter
1/3 c peanut butter (12 g; check your brand)
1 oz unsweetened chocolate (4 g)
1/3 c cottage cheese (2 g)
½ c Splenda

Melt butter, peanut butter and chocolate in microwave. Cool slightly, then add cottage cheese, sweetener and vanilla. Spoon onto wax paper and refrigerate.

Carb Count: Recipe Total 18 g, Per Serving 4.5 g

30. RASPBERRY MERINGUES -6 Servings
3 egg whites
½ c Splenda
4 ounces cream cheese (8 g)
½ c ricotta cheese (0.9 g)
½ c raspberries (7.1 g)

Preheat oven to 275 degrees F. Whisk egg whites until stiff, gradually add 1/4 c Splenda. Spoon mixture onto two greased baking sheet, spreading meringue into two 8 inch circles. Bake for 1 ½ - 2 hours or until crisp and dry. Mix cream cheese with 1/4 c Splenda and ricotta cheese and raspberries. Place one meringue on decorative plate. Layer with cream cheese and top with second meringue.
Carb Count: Recipe Total 16 g, Per Serving 2.6 g

31. BREAD PUDDING - 2 Servings
3 oz bag plain pork rinds, lightly crushed
2 eggs
½ c cream (4.7 g)
½ c water
½ c Splenda
1 tsp vanilla (0.7 g)
1 tsp cinnamon (1.8 g)

Mix cream, eggs, water, sweetener, vanilla and cinnamon. Butter glass dish. Put lightly crushed pork rinds in dish and pour cream mixture into dish. Preheat oven to 350 and let casserole sit while it preheats so pork rinds can absorb some liquid. Sprinkle with cinnamon. Bake 30-40 min until top lightly browned. Serve warm.

Carb Count: Recipe Total 7.2 g, Per Serving 3.6 g

32. CHOCOLATE PEANUT BUTTER PARFAITS - 6 Servings
1 ½ c cream (13.6 g)
2 tbsp chunky peanut butter (6 g; check your brand)
1 pkg sugar free chocolate pudding mix (8 g)

Whip cream.. Fold in peanut butter. Prepare pudding according to package directions. Fill parfait glasses with alternating layers of peanut butter whipped cream and pudding. Chill and serve.

Carb Count: Recipe Total 27.6 g, Per Serving 4.5 g

33. CHOCOLATE FROSTY - 4 Servings
1 c heavy cream (6.6 g)
1 tsp vanilla extract (1.5 g)
2 packages sugar free cocoa mix (8 g)

Beat cream and add vanilla. When soft peaks form, gradually add cocoa mix. Continue beating until stiff peaks form (about 30 seconds). Freeze for 30 minutes. Stir. Freeze for 20 minutes. Stir. Freeze for 15 minutes. Enjoy!

Carb Count: Recipe Total 16.1 g, Per Serving 4 g

34. CHOCOLATE PEANUT BUTTER PIE - 12 Servings
1 c crushed or ground pecans (15 g)
1 tbsp melted butter
2 tbsp butter
1 oz unsweetened chocolate (4 g)
2 tbsp light cream (0.5 g)
1 t vanilla (1.5 g)
1 c Splenda
1/8 c peanut butter (6 g; check your brand)
4 oz cream cheese (4 g)

Mix pecans and butter. Pour in pie plate, spread to cover bottom of plate and place in freezer.
Then, mix melted butter and chocolate in small saucepan. Heat & stir. Mix in cream and vanilla. Add Splenda. Pour over frozen pie crust and place in freezer again. Next, mix peanut butter and cream cheese. Blend well. Spread over frozen pie. Serve with whipped topping.

Carb Count: Recipe Total 31 g, Per Serving 2.5 g

35. PEANUT BUTTER COOKIES - 12 Servings
2 eggs
½ c Splenda
½ c butter
½ c peanut butter (24 g; check your brand)
1 tsp vanilla (1.5 g)
1/8 tsp salt
1/4 tsp baking soda½2 c milk & egg protein powder

In mixing bowl, cream butter and Splenda. Add eggs and beat well. Add peanut butter and vanilla and blend well. Add protein powder, salt and baking soda. Mix to form a moderately stiff dough. Place by rounded teaspoons on cookie sheet, press down with fork, and bake in preheated 300 oven for 15-20 minutes.

Carb Count: Recipe Total 25.5 g, Per Serving 2.1 g

36. ZUCCHINI APPLES - 4 Servings
3 small zucchini, peeled and sliced (10 g)
1/4 tsp cinnamon (0.4 g)
pinch of nutmeg
1/4 Splenda
2 tbsp melted butter

Combine all ingredients in glass dish & bake for 350 degrees for 30 minutes.

Carb Count: Recipe Total 10.4 g, Per Serving 2.6 g

37. CHOCOLATE CHEESE CAKE MUFFINS - 6 Servings
8 oz softened cream cheese (8 g)
1 egg
1 tsp vanilla extract (1.5 g)
1 pkg chocolate pudding mix (8 g)

Mix together with mixer until creamy. Fill 6 greased muffin tins. Bake at 350 degrees F for 20 minutes.

Carb Count: Recipe Total 17.5 g, Per Serving 2.9 g

38. CHOCOLATE SHAKE - 2 Servings
1/4 c light cream (1.5 g)
1/4 c cottage cheese (1.5 g) ½2 c water
1 tbsp cocoa (2.7 g)
1/4 c Splenda
Ice

Combine ingredients in blender & enjoy!

Carb Count: Recipe Total 5.7 g, Per Serving 2.8 g

39. COFFEE & CREAM ICEE - 4 Servings
4 c espresso
2 c cream (18.2 g)
liquid sweetener to taste
1 c crushed ice

Combine in blender & enjoy!

Carb Count: Recipe Total 18.2 g, Per Serving 4.5 g

40. SUGAR COOKIES - 12 Servings
1 c almond flour (48 g)
1 c Splenda
1 egg
½ c softened butter

Preheat oven to 350 Degrees F. Mix almond flour and Splenda.. In a separate bowl, lightly beat egg and then mix well with butter. Add to dry ingredients and mix. Form small balls and place on two cookie sheets. Bake for 7-9 minutes. Makes 2 dozen cookies.

Carb Count: Recipe Total 48 g, Per Serving 4 g

41. STRAWBERRY ICE CREAM - 12 Servings
2 c strawberries (20 g)
3 c light cream (28.9 g)
2/3 cSplendaa
1 tsp vanilla extract

Put blended strawberries in ice cream maker container, add remaining ingredients. Mix with spoon until well blended. Follow machines instructions for freezing.

Carb Count: Recipe Total 48.9 g, Per Serving 4 g

42. CHOCOLATE CAKE - 6 Servings
6 tbsp butter
4 ounces unsweetened chocolate (16 g)
1/3 c light cream (1.5 g)
1/3 c strawberry all fruit jam (13 g; check your brand)
1 tsp espresso powder
2 tbsp Splenda
3 large eggs
1 tsp vanilla
1 c Splenda
1/8 tsp cream of tartar
1/4 c flour (6 g)
1/8 tsp salt

Preheat oven to 350 degrees F. Grease cakepan & dust with cocoa powder. Set aside. Combine butter, chocolate, cream, jam, and espresso powder. Melt in a double boiler on low heat (or in microwave, 2-3 minutes in a microwave-safe dish). Let cool. Separate eggs. Combine flour & salt. Set aside. Add sugar, egg yolks, and vanilla to chocolate mix. Add sweetener & blend until smooth. In another bowl, beat egg whites until foamy. Add cream of tartar and beta into stiff peaks. Fold in cooled chocolate mix. Pour into prepared pan. Bake 18-20 minutes or until toothpick comes out clean. Cool. Refrigerate 1-2 hours. Serve with whipped cream & strawberries (5.2 g per half cup) (or Chocolate Frosting, RECIPE #63).

Carb Count: Recipe Total 36.5 g, Per Serving 6 g

43. CHOCOLATE FROSTING - 6 Servings
1/4 cup sugar free chocolate pudding mix (8 g)
1 c cream (9.3 g)
1/4 c Splenda
1 tsp of vanilla (1.5 g)
4 oz cream cheese , softened (4 g)

Mix well. Thin with cream or water as needed.

Carb Count: Recipe Total 22.8 g, Per Serving 3.8 g

44. CINNAMON PECAN MUFFINS - 6 Servings
1/3 c pecans (5 g) chopped finely
½ tsp. cinnamon (0.4 g)
½ c Splenda
3 large eggs separated and at room temperature
3/4 c protein powder
3/4 tsp baking powder
1/4 tsp salt
1/4 tsp cream of tartar
3 tbsp sour cream (3 g)
1 tbsp butter
½ tsp vanilla (0.7 g)
2 tsp almond extract

Combine pecans, cinnamon, and 1/4 c Splenda and mix well. Set aside for toppings. Preheat oven to 325 degrees F. Beat egg whites with cream of tartar until stiff but not dry. Separately, beat egg yolks. Add sour cream, extracts, and remaining sweetener and beat thoroughly. Combine protein powder, baking powder, and salt and mix into the yolk mixture. Stir until combined, and then gently fold in the egg whites. Fill greased muffin tins halfway. Top with nut mixture and bake in preheated oven for 50-60 minutes.

Carb Count: Recipe Total 9.1 g, Per Serving 1.5 g

45. CINNAMON ROLLS - 4 Servings
4 eggs
2 tbsp cottage cheese (0.8 g)
1/4 c Splenda
1 stick butter
½ tsp cinnamon (0.4 g)

Separate the 4 eggs. Whip whites with a pinch of salt until stiff peaks form. In a food processor, blend egg yolks, 2 tbsp, cottage cheese and Splenda. Gently fold yolks into whites. Spread into 6 mounds on greased cookie sheet. Bake at 300 for 30-40 min. Combine butter with cinnamon & 2 tbsp Splenda. Serve with rolls.
.
Carb Count: Recipe Total 1.2 g, Per Serving 0.3 g

46. LOW CARB POPOVERS- 6 Servings
½ c gluten flour (12 g )
½ c regular flour (12 g)
2 eggs
½ c heavy cream (4.8 g)
3/4 cup water
½ tsp salt
1 tbsp melted butter

Preheat oven to 450 degrees. Combine all ingredients and pour into generously buttered muffin tins.
Bake for 20 minutes at 450 degrees, then turn down oven to 350 degrees and bake 10-15 minutes until golden browned.

Carb Count: Recipe Total 28.8 g, Per Serving 4.8 g

47. VANILLA ICE CREAM - 12 Servings
10 egg yolks
2 ½ quarts heavy cream (25 g)
1 whole vanilla bean
2 tsp vanilla extract (3 g)
½ c Splenda, or to taste

Beat egg yolks 3- 5 minutes. In large saucepan simmer cream with vanilla bean for 30 minutes. Discard vanilla bean. Temper by pouring some of cream mixture into eggs slowly. Slowly mix all eggs into pan mixture. Simmer until thick. Add sweeteners and vanilla extract. Strain into chilled bowl. Freeze in ice cream maker.

Carb Count: Recipe Total 28 g, Per Serving 2.1 g

48. CHEESECAKE - 12 Servings
2 c sour cream (32 g)
1 tsp vanilla (1.5 g)
1 tbsp Splenda
24 ounces cream cheese, softened (54 g)
1 c Splenda
4 eggs
1 tsp vanilla (1.5 g)

In a bowl, mix the sour cream, vanilla and t tbsp Splenda until well combined. Cover with plastic wrap and refrigerate. In a large bowl, beat the cream cheese and 1 cup Splenda until fluffy. Add the eggs, one at a time, blending well after each addition. Blend in the remaining 1 teaspoon vanilla. Pour the cream cheese mixture into the greased pie pan and bake at 350 degree for 50 minutes. Spread the sour cream mixture over the top and bake an additional 5 minutes. Chill and Serve.

Carb Count: Recipe Total 97 g, Per Serving 8 g

49. LEMON ALMOND CAKE - 4 Servings
1 c blanched slivered almonds (20 g)
8 tbsp Splenda
4 eggs, separated
5 tsp grated lemon peel (1.2 g)
½ tsp cinnamon (0.9 g)
Pinch of salt

Preheat oven to 375°F. Butter cake pan. Line bottom of pan with waxed paper. Finely grind almonds with 2 tablespoons Splenda in processor. Combine yolks, 2 tablespoons Splenda, lemon peel, cinnamon and salt in medium bowl. Using electric mixer, beat until thick and smooth, about 2 minutes. Stir in almond mixture. Using clean beaters, beat egg whites in large bowl until soft peaks form. Gradually add 4 tablespoons Splenda, beating until stiff but not dry. Fold large spoonful of whites into almond mixture. Gently fold in remaining whites. Transfer batter to pan. Bake until toothpick comes out clean, about 35 minutes. Cool in pan on rack. Turn out onto platter.

Carb Count: Recipe Total 22.1 g, Per Serving 5.5 g

50. FRENCH SILK PIE - 4 Servings
½ c butter
3/4 c Splenda
2 oz unsweetened baking chocolate (8 g)
1 tsp vanilla (3 g)
2 eggs

Cream butter and Splenda. Melt chocolate and blend into butter/sweetener mixture when cooled. Stir in vanilla. Add eggs, one at a time. Beat well. Chill 1-2 hours minimum. Top with whipped cream (3.3 g per cup) if desired.

Carb Count: Recipe Total 11 g, Per Serving 2.7 g

51. CREME BRULEE - 6 Servings
1 ¼ quarts of heavy cream (12.5 g)
1 tsp vanilla.
1 c Splenda
12 egg yolks

Combine heavy cream, vanilla and ½ cup Splenda to a boil. Combine the beaten egg yolks and remaining ½ cup Splenda. Combine cream with yolk mixture. Fill ramekins, place in water bath
Bake in a 325 F (165 C) oven until just barely set, approximately 45 minutes. Remove from water bath when cool, wipe bottoms of ramekins, and refrigerate overnight.

Carb Count: Recipe Total 12.5 g, Per Serving 2 g

>52. ORANGE CHOCOLATE CREAM - 6 Servings
2 oz unsweetened chocolate (8 g)
1 tbsp butter
2 packages unflavored gelatin
2 ice cubes
1 tsp grated orange peel
2 c whipping cream (19.2 g)
3/4 c Splenda
1/8 c unsweetened cocoa powder (5.5 g)

Melt chocolate with butter. Place the gelatin in a small bowl. Add 1 cup boiling water and orange peel. Stir until gelatin in dissolved. Add ice. Beat whipping cream. Add Splenda and cocoa powder. Slowly add in chocolate mixture. Then add gelatin mixture. Beat well. Chill for at least 3 hours.

Carb Count: Recipe Total 32.7 g, Per Serving 5.4 g

53. COCONUT CREME PIE - 6 Servings
4 eggs
1/4 c butter
1 c Splenda
1/4 tsp salt
½ tsp baking powder
2 c heavy whipping cream (19.2 g)
1 c unsweetened coconut (12.2 g)
1 tsp vanilla extract (1.5 g)

Place all ingredients in blender at one time and blend until mixed together. Pour into a buttered 10-inch pie dish. Bake in a 350 degree oven for 1 hour.

Carb Count: Recipe Total 32.9 g, Per Serving 5.4 g

54. TIRAMISU - 4 Servings
1 container marscapone cheese
½ c Splenda
2 tbsp coffee
4 tsp cocoa powder (4 g)

Beat the marscapone until it is creamy. Add 2 tablespoons coffee and blend. Add Splenda. Chill & serve with cocoa powder sprinkled on top.

Carb Count: Recipe Total 4 g, Per Serving 1 g

55. PEACHES AND CREAM- 6 Servings
1 c ricotta cheese (7.5 g)
½ c cream (4.8 g)
1 c peaches, chopped (18.8 g)
1 tsp almond extract
1/4 c Splenda

Combine ingredients. Chill & enjoy!

Carb Count: Recipe Total 31.1 g, Per Serving 5 g

56. RASPBERRY ICE CREAM - 10 Servings
1 c raspberries (14.2 g)
1 ½ c Splenda
2 tbsp lemon juice (2.6 g)
4 c heavy cream (38.2 g)
1 tsp vanilla extract (1.5 g)

In a 3-quart saucepan combine raspberries, Splenda and lemon juice. Mash berries slightly and cook over medium heat, stirring occasionally, until the mixture comes to a boil. Simmer 5 minutes.
Remove from heat and puree in a blender. Cool the mixture. Add cream and vanilla. Freeze according to manufacturer's directions.

Carb Count: Recipe Total 56.5 g, Per Serving 5.6 g

57. PECAN ICE CREAM - 10 Servings
4 c heavy cream (38.2 g)
1 c Splenda
2 tbsp butter
1 tsp vanilla extract (1.5 g)
½ c toasted pecans (10 g)

Combine the half of the cream, Splenda, and butter in a medium saucepan. Cook, stirring constantly over low heat until bubbles form around the edges of the pan. Let the mixture cool and put it in the ice cream machine. Stir in the rest of the cream and vanilla. Freeze as directed by your machine's manufacturer. Add pecans after ice cream begins to harden.

Carb Count: Recipe Total 49.7 g, Per Serving 4.9 g

58. CHOCOLATE ICE CREAM - 10 Servings
2 oz unsweetened chocolate (8 g)
1/4 c unsweetened cocoa powder (11 g)
2 eggs
1 c Splenda
2 c whipping cream (19.2 g)
½ c water
1 tsp vanilla extract (1.5 g)

Melt the unsweetened chocolate on top of a double boiler over hot water. Gradually whisk in the cocoa and heat, stirring constantly, until smooth. Whisk in the cream and water. Combine well & remove from heat. In a bowl, whisk the eggs until light and fluffy, 1 to 2 minutes. Whisk in the Splenda until blended, about 1 minute more. Pour into the cream and vanilla and whisk to blend. Pour the chocolate mixture into the cream mixture and blend. Cover and refrigerate until cold. Transfer the mixture to an ice cream maker and freeze following the manufacturer's instructions.

Carb Count: Recipe Total 39.7 g, Per Serving 3.9 g

59. PEANUT BUTTER ICE CREAM - 10 Servings
2 eggs
½ c Splenda
½ c sugar free chunky peanut butter (24 g; check your brand)
3 c heavy cream (28.8 g)

Whisk together the eggs and sugar until light and fluffy. Add the peanut butter and whisk until smooth. Mix in the whipping cream. Transfer the mixture to the ice cream maker and process according to manufacturer's instructions.

Carb Count: Recipe Total 52.8 g, Per Serving 5.2 g

60. COFFEE ICE CREAM - 4 Servings
6 egg yolks
½ c Splenda
2 c cream (19.2 g)
4 c coffee

Beat the egg yolks with the Splenda. Add cream & coffee. Put in pan & heat until the sauce thickens and coats the back of the spoon. Freeze according to manufacturer's instructions.
Carb Count: Recipe Total 19.2 g, Per Serving 4.8 g

61. PEACHES & CREAM ICE CREAM - 10 Servings
8 ounces cream cheese, softened (16 g)
1 1/4 c Splenda
2 eggs
1 tbsp lemon juice (1.3 g)
1 tsp vanilla
2 ½ c heavy cream (24 g)
½ c diced peaches (9.4 g)

In a large mixer bowl beat cream cheese and Splenda smooth. Beat in the eggs, lemon juice, and vanilla until well combined. Stir in the cream and peaches. Freeze according to manufacturer's directions.

Carb Count: Recipe Total 50.7 g, Per Serving 5 g

62. MINT ICE CREAM - 6 Servings
4 egg yolks
3 c heavy cream (28.8 g)
1 tsp mint extract
2/3 c Splenda

Combine half of the cream and mint extract in a saucepan. Bring to simmer. Remove from heat and let stand for 30 minutes. Mix in remaining cream. Beat the egg yolks and Splenda until pale yellow. Gradually beat in the cream mixture. Return mixture to saucepan and stir over medium heat until it thickens. Do not let the mixture boil. Chill. Once the mixture is cold, pour it into ice cream machine and freeze according to manufacturer's directions.

Carb Count: Recipe Total 28.8 g, Per Serving 4.8 g

63. MACAROONS - 10 Servings
4 egg whites
1 1/4 c Splenda
1/4 tsp salt
½ tsp vanilla extract (0.7 g)
2 c unsweetened shredded coconut (24.2 g)

Beat egg whites until frothy. Stir in sweetener, salt, vanilla, and coconut. Spoon drop onto greased cookie sheet. Bake at 325 about 15 to 20 minutes, or until lightly browned.

Carb Count: Recipe Total 24.9 g, Per Serving 2.4 g

64. GINGER COOKIES - 4 Servings
1/4 c high gluten flour (6 g)
2 eggs, separated
½ c Splenda
1 tbsp heavy cream (0.5 g)
½ tsp ground ginger

Beat egg whites until stiff. Add flour, Splenda, ginger and cream to yolks; beat until smooth. Fold in egg whites. Drop from teaspoon on a greased cookie sheet; flatten out, and bake at 325 degrees F for 20 minutes.

Carb Count: Recipe Total 6.5 g, Per Serving 1.6 g

65. CHOCOLATE MINTS - 10 Servings
8 oz. Philadelphia cream cheese (16 g)
1 c butter
1/4 c cocoa powder (11 g)
1 tsp mint extract
1/4 cup cream (2.4 g)
½ c Splenda or to taste

Combine all ingredients. Roll into balls & refrigerate.

Carb Count: Recipe Total 19.4 g, Per Serving 1.9 g

66. COCOA BALLS- 12 Servings
½ c sugar free peanut butter (24 g; check your brand) .
8 ounces cream cheese (16 g)
1 tbsp heavy cream (0.6 g)
2 tbsp almond extract
1/4 tsp salt
1/4 c cocoa powder (11 g)
1/4 cup chopped pecans (3.5 g)
1/4 c Splenda, or to taste.

Combine all ingredients. Roll into balls & refrigerate.

Carb Count: Recipe Total 55.1 g, Per Serving 4.5 g

67. SUGAR FREE GUMMY WORMS - 4 Servings
2 small packages sugar free jello
4 envelopes plain gelatin
½ c water

Combine ingredients in a pan. Heat over medium heat until dissolved. Pour into molds. Cool for twenty minutes.

Carb Count: Recipe Total 0 g, Per Serving 0 g

68. PEANUT BUTTER BALLS - 6 Servings
1/3 cup chunky peanut butter (16 g; check your brand)
1 tsp honey (3 g)
½ tsp vanilla extract (0.7 g)
1/8 c shredded coconut (3 g)

Combine all above ingredients and mix well. Form 12 balls and roll in coconut. Refrigerate.

Carb Count: Recipe Total 22.7 g, Per Serving 3.7 g

69. FUDGE - 4 Servings
2 oz unsweetened chocolate (8 g)
½ c Splenda, or to taste
4 tbsp butter
3 tbsp heavy cream (1.5 g)
½ tsp vanilla (0.7 g)

Combine all ingredients in pan over low heat. Stir and until melted. Pour into greased pan & chill.

Carb Count: Recipe Total 10.2 g, Per Serving 2.5 g

70. CINNAMON MERINGUES - 4 Servings
2 egg whites
1/4 tsp cream of tartar
dash salt
½ c Splenda
2 tsp ground cinnamon (3.6 g)
1 tsp vanilla extract (1.5 g)
½ tsp almond extract

In medium bowl, combine egg whites with cream of tartar and salt; beat until soft peaks form. Fold in cinnamon, vanilla and almond extracts Drop by tablespoonfuls onto greased cookie sheets. Bake at 300 degrees F for 30 minutes.

Carb Count: Recipe Total 5.1 g, Per Serving 1.2 g

71. PECAN COOKIES - 4 Servings
2 egg whites
2 c crushed pecans (10 g)
1 tbsp cinnamon (3.6 g)
1/3 c Splenda
1 tsp vanilla extract (1.5 g)

Whip egg whites until frothy. Add remaining ingredients. Roll into balls, drop on grease cookie sheet. Cook for 15 minutes at 350 degrees F.

Carb Count: Recipe Total 15.1 g, Per Serving 3.7 g

72. PEANUT BUTTER PECAN TREAT - 6 Servings
3 tbsp butter
1/8 c Splenda
2 c ground pecans (10 g)
½ c Sugar free Peanut Butter (24 g; check your brand).

Melt butter. Stir in Splenda and pecans. Spread on a cookie sheet & cook at 400 degrees for 10 minutes. While cooling, melt peanut butter and dip small batches of pecans in the melted peanut butter. Let harden & enjoy!

Carb Count: Recipe Total 34 g, Per Serving 5.6 g

73. FUDGSICLES - 4 Servings
2 packages Sugar Free Cocoa Mix (8 g)
1 c cream (6.7 g)
½ c softened cream cheese
1 tsp vanilla

Dissolve cocoa mix in ½ cup of hot water. Add cream & cream cheese and mix well.
Pour into ice cube trays and freeze.

Carb Count: Recipe Total 14.7 g, Per Serving 3.9 g

74. COCONUT CREAM - 4 Servings
1 c light cream (4.8 g)
2 tbsp lemon juice (2.6 g)
2 egg yolks
1 c cottage cheese (6 g)
3 tbsp Splenda
½ tsp coconut extract

Cream ingredients together and pour into greased pie dish. Bake at 300 degrees for 20 minutes.

Carb Count: Recipe Total 13.4 g, Per Serving 3.3 g

75. STRAWBERRY MERINGUE - 2 Servings
2 egg whites
1/4 c Splenda
1 c strawberries (10.4 g), crushed

Beat egg whites with Splenda until stiff. Fold in strawberries and chill.

Carb Count: Recipe Total 10.4 g, Per Serving 5.6 g

76. CHOCOLATE CUPCAKES - 10 Servings
2 c high gluten flour (24 g)
1 c Splenda®
6 tbsp butter
1/8 tsp cream of tartar
1 tsp vanilla extract
5 eggs, separated
2 tsp baking powder
1/4 c cocoa (11 g)

Preheat oven to 325°F. Whip egg whites with cream of tartar until stiff. In separate bowl, cream butter with egg yolks until fluffy. Add vanilla and Splenda®, beat until mixed. Add egg whites gradually & gently mix in. Add 1 cup of flour and fold in. Add remaining flour, baking powder and cocoa and fold in, being careful not to break down the egg whites. Fill greased muffin tins about half full. Bake at 325°F about 15 - 20 minutes.

Carb Count: Recipe Total 35 g, Per Serving 3.5 g

77. STRAWBERRY SHERBET - 5 Servings
2 c strawberries, pureed (20 g)
1/4 c Splenda®
1 tbsp lemon juice (1.3 g)
4 egg whites, beaten stiff

Mix strawberries with Splenda and lemon juice.. Fold the berries into the egg whites and mix thoroughly. Spoon into a plastic container and freeze for 4 hours.

Carb Count: Recipe Total 21.3 g, Per Serving 4.2 g

78. LOW CARB TIRAMISU - 2 Servings
1/4 c butter
1/4 c heavy cream (2.4 g)
2 large eggs
3/4 c Splenda®
½ c high gluten flour (6 g)
1 tsp baking powder
1/4 c flour (12 g)
½ tsp vanilla extract (0.7 g)

Preheat oven to 375°F. In a small pan, heat the butter & cream. In a large bowl, beat eggs at high speed for several minutes. Add the 3/4 cup of Splenda and beat for 2 minutes. Add flours, baking powder, salt, vanilla & butter/cream mixture. Beat at low speed until smooth; pour into greased pan. Bake at 375°F for 15 minutes or until cakes springs back when lightly touched in the center. Cool completely. Serve with whipped cream (3.3 g of carbs per cup).

Carb Count: Recipe Total 9.1 g, Per Serving 4.3 g

79. SODA POP JELLO - 2 Servings
1 envelope plain gelatin
2 c diet soda pop, any flavor

Soften gelatin with ½ c soda. Bring to a boil, stirring constantly, until gelatin dissolves. Add remaining soda and chill.

Carb Count: Recipe Total 0 g, Per Serving 0 g

80. ICEES
Freeze diet soda pop in ice cube trays. Crush & enjoy.

Carb Count: Recipe Total 0 g, Per Serving 0 g

81. CHOCOLATE RASPBERRY MOUSSE PIE - 8 Servings
1 c cream (9.4 g)
1 c water
1 package sugar free instant chocolate pudding mix (8 g)
3/4 c sour cream (12 g)
1 c whipped cream (3.3 g)
½ c raspberries (7.1 g)

Beat cream & pudding mix until smooth. Add sour cream & topping, whisk until smooth. Fold in raspberries. Pour into pie pan. Sprinkle extra raspberries over top. Chill for 3 hours.

Carb Count: Recipe Total 39.8 g, Per Serving 4.9 g

82. PEACH PIE - 8 Servings
1 can sliced peaches in juice, undrained (8 ounces), coarsely chopped (36 g)
1 box fat free sugar free instant vanilla pudding mix (8 g)
3/4 c sour cream (12 g)
½ tsp vanilla (0.7 g)
1/4 tsp cinnamon (0.5 g)

In large bowl, combine all ingredients. Pour filing into pie pan. Chill for 3 hours.

Carb Count: Recipe Total 57.2 g, Per Serving 7.1 g

83. CRISPY NUTS - 10 Servings
4 c pecan pieces (40 g)
2 tsp salt
water

Mix nuts with salt and water and leave in a warm place overnight. Drain. Spread on a baking pan and heat at 150 degrees F for 12 hours, turning occasionally. Store in airtight container. Also good with walnuts.

Carb Count: Recipe Total 40 g, Per Serving 4 g

84. PECAN PIE CRUST - 4 Servings
1 c crispy pecans (10 g)
1/4 c Splenda
1/4 tsp salt
½ c butter, melted

Combine ingredients in food processor and combine until smooth. Place in buttered pie pan. Bake at 325 degrees F for 30 minutes. Can also use hazelnuts or almonds.

Carb Count: Recipe Total 10 g, Per Serving 2.2 g

85.COCONUT PIE CRUST - 4 Servings
½ c melted butter
2 c shredded unsweetened coconut (24.4 g)

Mix coconut with butter. Press firmly into a buttered pie pan. Bake at 300 degrees F for 30 minutes until golden brown. Cool.

Carb Count: Recipe Total 24.4 g, Per Serving 6 g


INDEX

BREAKFAST


1. CRUSTLESS QUICHE 1.9 g
2. MOCK FRENCH TOAST 1.6 g
3. LOW CARB WAFFLES 3.3 g
4. ZUCCHINI HASH BROWNS 1.9 g
5. BACON CHEESE MUFFINS 4.8 g
6. CHEESE BLINTZES 5.8 g
7. COTTAGE SCRAMBLED EGGS 3.7 g
8. APPLE & BRIE EGGS 2.8 g
9. LOW CARB PANCAKES 1.8 g
10. FRITTATA 2.5 g
11. SOUTHWEST QUICHE 3.2 g
12. BACON BREAKFAST PIE 3.5 g
13. HAM & CHEESE OMELET 0.2 g
14. SCRAMBLED EGG PIZZA 1.2 g
15. SAUSAGE OR BACON BURRITO 3.7 g
16. FAJITA BREAKFAST BURRITO 5 g
17. PEACHES & RICOTTA 2.9 g
18. PUFFED OVEN PANCAKE 2.5 g
19. CREPES 5 g
20. EGGS BENEDICT 0.3 g
21. DENVER SCRAMBLED EGGS 1.7 g
22. PUFFY OMELET WITH CHEESE SAUCE 1.6 g
23. OVEN OMELET 0 g
24. APRICOT SOUFFLES 4.5 g
25. APPLE SAUSAGE PATTIES 2.7 g
26. SPINACH PUFFS 1.5 g
27. RASPBERRY CREAM 4.5 g
28. BLACKBERRY SYRUP 2.3 g
29. MAPLE BUTTER 0 g
30. MAPLE SYRUP 0 g

LUNCH

1. CHEF SALAD 1.7 g
2. BLACKENED CHICKEN SALAD 2.7 g
3. COBB SALAD 0.8 g
4. TURKEY & CRANBERRY SALAD 4.2 g
5. CHICKEN NAAN 2 g
6. CHINESE CHICKEN SALAD 1.4 g
7. BLT "Sandwich" 3.7 g
8. TURKEY & CREAM CHEESE 2 g
9. ITALIAN MEAT & CHEESE 4.2 g
10 FETA SPINACH SALAD 2.6 g
11. ROAST BEEF & CHEESE 3.5 g
12. SPINACH WITH CHICKEN & APRICOTS 3.7 g
13. BUFFALO CHICKEN WINGS 0 g
14. TUNA MELT 3.9 g
15. CHICKEN & PROVOLONE SALAD 1.4 g
16. SMOKED SALMON MUFFINS 5.5 g
17. BEEF MINESTRONE 5.1 g
18. BEEF JERKY 0.6 g
19. WALDORF CHICKEN SALAD 3.8 g
20. SEAFOOD SALAD 2 g
21. SALMON PATTIES 1 g
22. ZUCCHINI BOATS 2.6 g
23. STUFFED MUSHROOMS 2.2 g
24. SALMON AND CUCUMBER 2 g
25. TUNA SPREAD 1.5 g
26. CHILI CHEESE BURGERS 1.2 g
27. GOAT CHEESE WITH SPINACH 1.1 g
28. SOUTHWEST HAMBURGER 1.5 g
29. CHILI CHEESE HOT DOGS 2.9 g
330. HAMBURGER PIZZA 2.9 g

DINNER

1. GRILLED SESAME SALMON 3.3 g
2. CHICKEN PARMESAN 2.5 g
3. CHICKEN WITH PEANUT SAUCE 3 g
4 CHICKEN TIKKA SALAD 4 g
5. MARSALA CHICKEN 2 g
6. MUSTARD CHICKEN 4.1 g
7. SLOPPY JOES 1.7 g
8. POT ROAST 0 g
9. BACON-CHICKEN ROLLS 1.8 g
10. STUFFED GREEN PEPPERS 5.8 g
11. MEDITERRANEAN CHICKEN 4.7 g
12. PEACH GLAZED PORK 1.4 g
13. CHICKEN WITH OLIVES 2.4 g
14. ARTICHOKE SOUP 5 g
15. GREEK CHICKEN 2.5 g
16. TURKEY WITH BACON 0.8 g
17. TERIYAKI BEEF 1.7 g
18. DIJON PORK WITH GRAPES 5.1 g
19. BBQ CHICKEN 2.2 g
20. CARIBBEAN CHICKEN KABOBS 1.3 g
21. TUSCAN CHICKEN CASSEROLE 5.8 g
22. THAI CHICKEN STIR FRY 3.4 g
23. ORANGE BEEF STIR FRY 3.1 g
24. LEMON FISH 1.6 g
25. CHICKEN WITH SUNDRIED TOMATOES 0.7 g
26. CHICKEN STUFFED WITH BACON 0.5 g
27. CHICKEN STUFFED WITH PROSCIUTTO 0.1 g
28. STUFFED TURKEY ROLLS 1.1 g
29. GRILLED SESAME CHICKEN 1.7 g
30. ZUCCHINI CASSEROLE 2.4 g
31. MIDEASTERN LEMON CHICKEN 4.1 g
32. GREEK-STYLE SWORDFISH 3.8 g
33. CHICKEN OSSO BUCO STYLE 5.5 g
34. INDONESIAN CHICKEN 2.6 g
35. MARINATED STEAK 0.6 g
36. MOROCCAN CHICKEN STEW 1.8 g
37. HONEY-LIME GLAZED CHICKEN 4 g
38. FISH WITH BLACK BEANS & SALSA 4.9 g
39. SNAPPER WITH LEMON BASIL SAUCE 5.6 g
40. SHRIMP AND GARLIC BUTTER 0.3 g
41. ORANGE ROUGHY WITH LEMON SAUCE 0.8 g
42. CRAB LEGS 0.6 g
43. ITALIAN CHICKEN 2.7 g
44. VEGETABLE BEEF SOUP 4.9 g
45. CAULIFLOWER CREAM SOUP 4.2 g
46. CLAM CHOWDER 2.4 g
47. SAUSAGE SOUP 4.2 g
48. GRILLED STEAK 0 g
49. STEAK AND BACON 2.9 g
50. GRILLED ROSEMARY CHICKEN 1.8 g
51. HOT PEPPER CHICKEN 0 g
52. ROASTED CHICKEN WITH BACON 4.2 g
53. LEMON ROASTED CHICKEN 0.9 g
54. SAUSAGE STUFFED CHICKEN 0.5 g
55. ORANGE CHICKEN 0.2 g
56. ASPARAGUS CHICKEN 2.9 g
57. MOROCCAN CHICKEN 2.4 g
58. CHICKEN CORDON BLEU 0 g
59. TERIYAKI FISH STEAKS 1.2 g
60. SAUSAGE IN GRAVY 2.2 g
61. CHEESY MEATLOAF 2.9 g
62. CREAMY PORK CHOPS 0.8 g
63. STUFFED CABBAGE 4.8 g
64. CILANTRO CHICKEN 1.1 g
65. BRAISED TUNA 4 g
66. BEEF CURRY 1.5 g
67. PORK CHOPS & APPLESAUCE 4.5 g
68. LOW CARB CHILI 5.6 g
69. STUFFED SAUSAGE 0.2 g
70. STUFFED EGGPLANT 2.1 g

DESSERT

1. PECAN MERINGUES 0.1 g
2. LEMON MOUSSE 1.6 g
3. PINA COLADA ICEE 5.5 g
4. VANILLA ALMOND MOUSSE 4.3 g
5. CHOCOLATE RASPBERRY BROWNIES 6 g
6. VANILLA ALMOND COOKIES 5.7 g
7. CHOCOLATE ANGEL FOOD CAKE 2.4 g
8. KEY LIME PIE 2.3 g
9. LOW-CARB FUDGE 0.9 g
10. CREAMY RASPBERRY JELLO 3.3 g
11. LIME PINEAPPLE CREAMY JELLO 3.5 g
12. LEMON CREPES 4.2 g
13. CHOCOLATE CREPES 3.7 g
14. BUTTERSCOTCH PUDDING 5.7 g
15. COCONUT CHOCOLATE PUDDING 5.9 g
16. TAPIOCA PUDDING 6 g
17. CHEWY COCONUT BARS 5.5 g
18. RASPBERRY BRULEE 4.3 g
19. PEACHES & RICOTTA 2.9 g
20. PEACH SOUFFLE 4.5 g
21. BROWNIE TORTE 5.8 g
22. CREAMY CAPPUCCINO 4.7 g
23. VANILLA CUSTARD 3.8 g
24. CHOCOLATE CHEESECAKE 5.4 g
25. STRAWBERRY CHEESECAKE 5.4 g
26. LEMON SHERBET 3.2 g
27. WALNUT TORTE 2.6 g
28. STRAWBERRIES & CREAM COOKIES 3.6 g
29. PEANUT BUTTER CHOCOLATE CUPS 4.5 g
30. RASPBERRY MERINGUES 2.6 g
31. BREAD PUDDING 3.6 g
32. CHOCOLATE PEANUT BUTTER PARFAITS 4.5 g
33. CHOCOLATE FROSTY 4 g
34. CHOCOLATE PEANUT BUTTER PIE 2.5 g
35. PEANUT BUTTER COOKIES 2.1 g
36. ZUCCHINI APPLES 2.6 g
37. CHOCOLATE CHEESE CAKE MUFFINS 2.9 g
38. CHOCOLATE SHAKE 2.8 g
39. COFFEE & CREAM ICEE 4.5 g
40. SUGAR COOKIES 4 g
41. STRAWBERRY ICE CREAM 4 g
42. CHOCOLATE CAKE 6 g
43. CHOCOLATE FROSTING 3.8 g
44. CINNAMON PECAN MUFFINS 1.5 g
45. CINNAMON ROLLS 0.3 g
46. LOW CARB POPOVERS 4.8 g
47. VANILLA ICE CREAM 1.2 g
48. CHEESECAKE 8 g
49. LEMON ALMOND CAKE 5.5 g
50. FRENCH SILK PIE 2.7 g
51. CREME BRULEE 2 g
52. ORANGE CHOCOLATE CREAM 5.4 g
53. COCONUT CREME PIE 5.4 g
54. TIRAMISU 1 g
55. PEACHES AND CREAM 5 g
56. RASPBERRY ICE CREAM 5.6 g
57. PECAN ICE CREAM 4.9 g
58. CHOCOLATE ICE CREAM 3.9 g
59. PEANUT BUTTER ICE CREAM 5.2 g
60. COFFEE ICE CREAM 4.8 g
61. PEACHES & CREAM ICE CREAM 5 g
62. MINT ICE CREAM 4.8 g
63. MACAROONS 2.4 g
64. GINGER COOKIES 1.6 g
65. CHOCOLATE MINTS 1.9 g
66. COCOA BALLS 4.5 g
67. SUGAR FREE GUMMY WORMS 0 g
68. PEANUT BUTTER BALLS 3.7 g
69. FUDGE 2.5 g
70. CINNAMON MERINGUES 1.2 g
71. PECAN COOKIES 3.7 g
72. PEANUT BUTTER PECAN TREAT 5.6 g
73. FUDGSICLES 3.9 g
74. COCONUT CREAM 3.3 g
75. STRAWBERRY MERINGUE 5.6 g
76. CHOCOLATE CUPCAKES 3.5 g
77. STRAWBERRY SHERBET 4.2 g
78. LOW CARB TIRAMISU 4.3 g
79. SODA POP JELLO 0 g
80. ICEES 0 g
81. CHOCOLATE RASPBERRY MOUSSE PIE 4.9 g
82. PEACH PIE 7.1 g
83. CRISPY NUTS 4 g
84. PECAN PIE CRUST 2.2 g
85. COCONUT PIE CRUST 6 g

Copyright 2001-2004 yogabalance.com. All Rights Reserved.

Low Carb Restaurant Guide

Tips for Eating Out:


APPLEBEE's®
ARBY'S®
BLIMPIE'S®
BOSTON MARKET®
BURGER KING®
CARL'S JR®
CHICK-FIL-A®
CHILI'S®
DENNY'S®
DOMINO'S PIZZA®
EL POLLO LOCO®
HARDEE'S®
IN-N-OUT®
JACK IN THE BOX®
KENNY ROGER'S ROASTERS®
KFC®
LONG JOHN SILVER'S®
LITTLE CAESAR'S®
MCDONALD'S®
PIZZA HUT®
ROUND TABLE PIZZA®
TGI FRIDAYS®
SUBWAY®
TACO BELL®
WENDY'S®

APPLEBEE's®
Applebee's only provides nutritional information for their low fat dishes (and all are too high in carbs). I recommend these dishes as they all appear to be low carb. However, you may wish to wait until after induction to try them (you never know where hidden carbs are). I have put an asterick by the meals that seem most appropriate for induction.
*APPLEBEE'S HOUSE SIRLOIN
A 9 oz. Sirloin served with steamed vegetables. Skip the new potatotes and Boboli® Oven Bread.
GRILLED SALMON
Char-broiled salmon fillet served with fresh steamed vegetables. Skip the rice pilaf and Boboli® Oven Bread.
CHICKEN OR STEAK FAJITAS
Skip the Tortillas
TEQUILA LIME CHICKEN
Substitute the rice with a house salad (no croutons).
*BOURBON STREET STEAK
Ask for steamed veggies instead of the potatoes. Skip the bread.
RIBLET PLATTER
Substitute fries with a salad.
CHICKEN CAESAR SALAD
Skip the bread.
SANTA FE CHICKEN SALAD
Request no tortilla strips.
*BLACKENED CHICKEN SALAD
Skip the bread.
*HOUSE SALAD
Request no croutons.
*BUFFALO WINGS
Served with celery sticks & blue cheese dressing. Perfect low carb appetizer!



ARBY'S®
Arby's has now offers a Low Carbys menu. The new "sandwiches" are wrapped in green leaf lettuce instead of being on bread or a bun. Below is the official net carb count for each product as provided to CarbWire by Arby's.

Low Carbys Menu
Regular Roast Beef - 1g
Giant Roast Beef - 1g
Big Montana - 1g
Beef n' Cheddar - 1g
Super Roast Beef - 2g
French Dip n' Swiss - 1g
Chicken Breast Fillet - 15g
Chicken Bacon n' Swiss - 16g
Market Fresh Ham & Swiss - 5g
Market Fresh Roast Turkey & Swiss - 4g
Market Fresh Roast Beef & Swiss - 3g
Market Fresh Roast Turkey Ranch & Bacon - 5g
Market Fresh Ultimate BLT - 6g

Arby's also offers low carb MarketFresh Salads. It is a MarketFresh sandwich without the bread -- basically a big chef salad.
Turkey Club Salad
Cal: 350 Fat: 21 g Protein: 33 g Carbs: 9 g
Caesar Salad
Cal: 90 Fat: 4 g Protein: 7 g Carbs: 8 g
Grilled Chicken Caesar Salad
Cal: 338 Fat: 8 g Protein: 33 g Carbs: 8 g
Chicken Finger Salad
Cal: 367 Fat: 34 g Protein: 30 g Carbs: 39 g
Caesar Side Salad
Cal: 137 Fat: 2 g Protein: 4 g Carbs: 4 g
Chicken Fingers
Calories: 290 Fat: 16 g Protein: 16 g Carbohydrates: 20 g
Side Salad
Calories: 23 Fat: 0 g Protein: 1 g Carbohydrates: : 4 g
Garden Salad
Calories: 117 Fat: 2 g Protein: 9 g Carbohydrates: 16 g
Chef Salad
Calories: 205 Fat: 4 g Protein: 12 g Carbohydrates: 18 g
Chicken Salad
Calories: 204 Fat: 4 g Protein: 13 g Carbohydrates: 19 g
Beef Soup, 6 oz.
Calories: 96 Fat: 3 g Protein: 5 g Carbohydrates: 14 g
Chicken Noodle Soup, 6 oz.
Calories :99 Fat: 2 g Protein: 6 g Carbohydrates: 15 g
Tomato Soup, 6 oz.
Calories: 84 Fat: 1 g Protein: 3 g Carbohydrates: 15 g

BLIMPIE'S®
Blimpie’s has recently introduced a new Carb-Counter menu with lots of great choices.

SANDWICHES
Roast Beef, Cheddar (8 grams net carbs for 6" sandwich): Tender roast beef and real cheddar cheese with lettuce, tomato and tangy wasabi sauce on 7-grain onion bread.
Turkey, Provolone (7 grams net carbs for 6" sandwich): Oven roasted turkey, provolone cheese, lettuce and tomato topped with FRENCH'S GourMayo(R) Southwestern Chipotle sauce on 7-grain onion bread.
Buffalo Chicken, Provolone Sun-Dried Tomato (8 grams net carbs for 6" sandwich): Tender sliced buffalo chicken topped with provolone, lettuce and tomato and finished with sun-dried tomato sauce on 7-grain onion bread.
Ham, Swiss (8.5 grams net carbs for 6" sandwich): 96% fat free ham with aged Swiss and yellow mustard with tomato and lettuce on 7-grain onion bread.
SALADS
Buffalo Chicken Salad (5 grams net carbs for standard size): 4 ounces of tangy buffalo chicken on a bed of lettuce with rich bleu cheese dressing.
Antipasto Salad (7 grams net carbs for standard size): Meats and cheeses from the BLIMPIE Best Sub combined with fresh lettuce in this meat lover's salad.
SIDES
Atkins Crunchers Chips (approximately 3 grams net carbs per bag): Available in Original Flavor, Nacho, BBQ and Sour Cream.
DESSERT
BLIMPIE Brownie (approximately 5 grams net carbs): A new version of BLIMPIE's popular dessert - moist, chewy and absolutely delicious!
BEVERAGES
SoBe Lean (1 gram net carb/no sugar for 8 oz. serving): A refreshing Cranberry-Grapefruit flavored beverage with no Aspartame.

BOSTON MARKET®
Skinless Rotisserie Turkey Breast
Cal: 170 Fat: 1 g Protein: 36 g Carbs: 1g
1/4 White Chicken, no skin or wing
Cal: 170 Fat: 4 g Protein: 33 g Carbs: 2g
1/4 White Meat Chicken with skin and wing
Cal: 280 Fat:12 g Protein: 40 g Carbs: 2g
1/4 Dark Meat Chicken, no skin
Cal: 190 Fat: 10g Protein: 22 g Carbs: 1g
1/4 Dark Meat Chicken with skin
Cal: 320 Fat: 21g Protein: 30 g Carbs: 2g
Honey Glazed Ham (lean) 5 oz.
Cal: 210 Fat: 9 g Protein: 25 g Carbs: 9g
Meatloaf and Brown Gravy 7 oz.
Cal: 390 Fat: 22 g Protein: 30 g Carbs: 19 g
Chunky Chicken Salad 3/4 cup
Cal: 370 Fat: 27 g Protein: 28 g Carbs: 3g
Tabasco BBQ Drumstick
Cal: 130 Fat: 6 g Protein: 14 g Carbs: 4g
Tabasco BBQ Wing
Cal: 110 Fat: 7 g Protein: 2 g Carbs: 0g
Chicken Gravy
Cal: 231 Fat: 1 g Protein: 15 g Carbs: 4g
Creamed Spinach
Cal: 181 Fat: 20 g Protein: 11 g Carbs: 9g
Green Beans
Cal: 85 Fat: 6 g Protein: 1g Carbs: 5g
Caesar Side Salad
Cal: 113 Fat: 17 g Protein: 2g Carbs: 7g
Cucumber Salad
Cal: 136 Fat: 8 g Protein: 1g Carbs: 5g
Chicken Caesar Salad
Cal: 414 Fat: 12 g Protein: 24g Carbs: 3g
Fruit Salad 3/4 cup
Cal: 70 Fat: 0.5 g Protein: 1 g Carbs: 15 g
Steamed Vegetables, 2/3 cup
Cal: 35 Fat: 0.5 g Protein: 2 g Carbs: 7 g

BURGER KING® Carb cutting tips:
Hold the Bun - order any BURGER KING® sandwich without the bun.
Skip the Ketchup - you'll save three grams of carbs per packet.
Avoid Sugar - drink diet soft drinks or water instead of regular sodas. Use sweetener in your coffee or tea, or drink it plain.
Go Green - order a side salad instead of fries.
Fire-Grilled Low Carb Bunless Burgers, All 5g* of carbohydrates or less:
Original WHOPPER® Sandwich
Original WHOPPER® Sandwich w/ cheese
DOUBLE WHOPPER® Sandwich
DOUBLE WHOPPER® Sandwich w/ cheese
WHOPPER JR.® Sandwich
WHOPPER JR.® Sandwich w/ cheese
BACON WHOPPER® Sandwich
BACON WHOPPER® Sandwich w/ cheese
Chicken WHOPPER® Sandwich
Served on a plate w/ a fork and knife
* excludes ketchup and mayo
Chicken Salad
Cal: 142 Fat: 4 g Protein: 25 g Carbs: 10 g
Chef Salad Cal: 178 Fat: 5 g Protein: 27 g Carbs: 12 g
Garden Salad
Cal: 95 Fat: 2 g Protein: 8 g Carbs: 10 g
Side Salad
Cal: 25 Fat: 0 g Protein: 1 g Carbs: 5 g
BK Broiler, meat only
Cal: 140 Fat: 4 g Protein: 21 g Carbs: 4g


CARL'S JR®
"Low Carb Six Dollar Burger"
Calories: 690 Fat: 56 g Carbs: 6 g Protein: 31g
The Six Dollar Burger™
Calories: 956 Fat: 62 g Carbs: 61 g Protein: 38g
The Six Dollar Burger™ (no bun)
Calories: 726 Fat: 59 g Carbs: 15 g Protein: 31g
Western Bacon Cheeseburger
Calories: 657 Fat: 31 g Carbs: 65 g Protein: 32 g
Western Bacon Cheeseburger
no bun, no bbq sauce, no onion rings
Calories: 310 Fat: 24 g Carbs: 1 g Protein: 23 g
BBQ Sauce
Calories: 48 Fat: 0 g Carbs: 11 g Protein: 1 g
Larger Bun (Western Bacon Cheeseburger)
Calories: 222 Fat: 3 g Carbs: 43 g Protein: 7 g
Onion Rings (on Western Bacon Cheeseburger)
Calories: 77 Fat: 4 g Carbs: 10 g Protein: 1 g
Famous Star Hamburger, no bun, no special sauce
Calories: 410 Fat: 35 g Carbs: 4 g Protein: 20 g
Special sauce
Calories: 19 Fat: 0 g Carbs: 4 g Protein: 0 g
Spicy Chicken Sandwich, no bun, no tomatoes (2 g of carbs)
Calories: 313 Fat: 24 g Carbs: 14 g Protein: 8 g
Hamburger
Calories: 284 Fat: 9 g Carbs: 36 g Protein: 14 g
Hamburger, no bun
Calories: 120 Fat: 7 g Carbs: 4 g Protein: 9 g
Hamburger bun
Calories: 164 Fat: 2 g Carbs: 32 g Protein: 5 g
Double Chili Cheese Burger, no bun
Calories: 732 Fat: 53 g Carbs: 14 g Protein: 52 g
Double Chili Cheese Burger, no bun, no tomatoes
Calories: 720 Fat: 53 g Carbs: 12 g Protein: 52 g
Chicken Tenders, 5
Cal: 230 Fat: 14 g Protein: 14 g Carbs: 11 g
Chicken Stars, 6
Cal: 280 Fat: 19 g Protein: 12 g Carbs: 15 g
Ranch Dipping Sauce
Cal: 170 Fat: 17 g Protein: 0 g Carbs: 2 g
BBQ Dipping Sauce
Cal: 9 Fat: 0 g Protein: 0 g Carbs: 9 g
Sweet n Sour Dipping Sauce
Cal: 45 Fat: 0 g Protein: 0 g Carbs: 11 g
Charbroiled Chicken Salad
Cal: 200 Fat: 7 g Protein: 25 g Carbs: 12 g
Chicken Stars, 6 pieces
Cal: 256 Fat: 16 g Protein: 13 g Carbs: 14 g
Garden Salad to-go
Cal: 50 Fat: 2.5 g Protein: 3 g Carbs: 1 g
Scrambled Eggs
Cal:160 Fat: 11 g Protein: 13 g Carbs: 1 g
Bacon, 2 strips
Cal: 50 Fat: 4 g Protein: 39 g Carbs: 0 g
Blue Cheese Dressing
Cal: 324 Fat: 35 g Protein: 2 g Carbs: 1 g
Ranch Dressing
Cal: 315 Fat: 35 g Protein: 2 g Carbs: 1 g
Fat Free Italian Dressing
Cal: 15 Fat: 0 g Protein: 0 g Carbs: 4g


CHICK-FIL-A®
Hearty Breast of Chicken Soup (cup)
Cal: 110 Fat: 2 g Protein: 16 g Carbs: 10 g
Chargrilled Chicken Garden Salad
Cal: 170 Fat: 3 g Protein: 26 g Carbs: 10 g
Chik-n Strips (4)
Cal: 230 Fat: 8 g Protein: 29 g Carbs: 10 g
Chik-n Nuggest (8)
Cal: 290 Fat: 14 g Protein: 29 g Carbs: 12 g
Chik-n Strips Salad
Cal: 240 Fat: 10 g Protein: 30 g Carbs: 7 g
Chicken Caesar Salad
Cal: 170 Fat: 10 g Protein: 34 g Carbs: 1 g
Side Salad
Cal: 80 Fat: 4.5 g Protein: 26 g Carbs: 6 g
Cole Slaw (cup)
Cal: 79 Fat: 6 g Protein: 5 g Carbs: 11g
BBQ Sauce
Cal: 45 Fat: 0 g Protein: 0 g Carbs: 11 g
Honey Mustard Sauce
Cal: 45 Fat: 0 g Protein: 0 g Carbs: 11 g
Dijon
Cal: 60 Fat: 5 g Protein: 0 g Carbs: 2 g
Polynesian Sauce
Cal: 110 Fat: 6 g Protein: 0 g Carbs: 13 g
Light Italian
Cal: 20 Fat: 0.5 g Protein: 0 g Carbs: 3 g
Fat Free Dijon Mustard
Cal: 60 Fat: 0 g Protein: 0 g Carbs: 14 g
House Dressing
Cal: 210 Fat: 17 g Protein: 0 g Carbs: 9 g
Spicy Dressing
Cal: 210 Fat: 22 g Protein: 0 g Carbs: 2 g
Blue Cheese Dressing
Cal: 190 Fat: 20 g Protein: 0 g Carbs: 2 g
Buttermilk Ranch Dressing
Cal: 190 Fat: 20 g Protein: 1 g Carbs: 2 g
Basil Vinaigrette
Cal: 210 Fat: 21 g Protein: 0 g Carbs: 4 g
Ice Dream Cone, small
Cal: 140 Fat: 4 g Protein: 11 g Carbs: 16 g
Lemon Pie
Cal: 280 Fat: 22 g Protein: 1 g Carbs: 19 g

CHILI'S®
Chili’s is now offering a low carb menu
GRILL
Ribeye Steak
Carbs: 8 g Fiber: 4 g Net Carbs: 4 g
Montery Chicken
Carbs: 24 g Fiber: 6 g Net Carbs: 18 g
Grilled Salmon
Carbs: 11 g Fiber: 4 g Net Carbs: 7 g
Chicken or Steak Fajitas
Carbs: 17 g Fiber:10 g Net Carbs: 7 g
Mushroom Jack Fajitas
Carbs: 24 g Fiber: 11 g Net Carbs: 13 g
APPETIZERS
Buffalo Wings
Carbs: 2 g Fiber: 3 g Net Carbs: 0 g
SALADS
Fajita Caesar
Carbs: 11 g Fiber: 4 g Net Carbs: 7 g
Dinner Salad
Carbs: 8 g Fiber: 3 g Net Carbs: 5 g
Dinner Caesar Salad
Carbs: 5 g Fiber: 2 g Net Carbs: 0 g
SOUPS
Beef Chili
Carbs: 25 g Fiber: 6 g Net Carbs: 19 g
Broccoli Cheese
Carbs: 20 g Fiber: 2 g Net Carbs: 18 g
BUNLESS BURGERS
Old Timer Burger
Carbs: 11 g Fiber: 6 g Net Carbs: 5 g
Bacon Burger
Carbs: 9 g Fiber: 6 g Net Carbs: 3 g
Mushroom Burger
Carbs: 14 g Fiber: 6 g Net Carbs: 8 g


DENNY'S®
Garden Salad Deluxe with Chicken
Cal: 264 Fat: 11 g Protein: 32 g Carbs: 10 g
Garden Salad Deluxe with Salmon
Cal: 389 Fat: 9 g Protein: 67 g Carbs: 10 g
Garden Salad Deluxe with Turkey & Ham
Cal: 322 Fat: 11 g Protein: 43 g Carbs: 10g
Vegetable Beef Soup, 8 oz.
Cal: 79 Fat: 1 g Protein: 6 g Carbs: 11 g
Chicken Noodle Soup, 8 oz.
Cal: 60 Fat: 2 g Protein: 2 g Carbs: 8 g
Pot Roast with Gravy
Cal: 292 Fat: 11 g Protein: 42 g Carbs: 5 g
Grilled Chicken Dinner, no sides
Cal: 130 Fat: 4 g Protein: 24 g Carbs: 0 g
Alaskan Salmon Dinner, no sides
Cal: 210 Fat: 4 g Protein: 43 g Carbs: 1 g
2 eggs
Cal: 120 Fat:10 g Protein: 6 Carbs: 0g
Egg beaters, 2 Servings
Cal: 71 Fat: 5 g Protein: 5 g Carbs: 1 g
Broccoli in butter
Cal: 50 Fat: 2 g Protein: 3 g Carbs: 7 g
Carrots in honey glaze
Cal: 80 Fat: 2 g Protein: 1 g Carbs: 12 g
Corn in butter
Cal: 120 Fat: 4 g Protein: 2 g Carbs: 19 g
Green peas in butter
Cal: 100 Fat: 2 g Protein: 5 g Carbs: 14 g
Green beans with bacon
Cal: 60 Fat: 4 g Protein: 1 g Carbs: 6 g
Fat Free Honey Mustard Dressing
Cal: 38 Fat: 0 g Protein:0 g Carbs: 9 g

DOMINO'S PIZZA®
Barbeque Buffalo Wings, 1 pc
Cal: 50 Fat: 2.4 g Protein: 6 g Carbs: 2 g
Hot Buffalo Wings, 1 pc
Cal: 45 Fat: 2.4 g Protein: 6 g Carbs: 1 g
Breadsticks, 1
Cal: 78 Fat: 3 g Protein: 2 g Carbs: 11 g
Cheesy Bread
Cal: 103 Fat: 5 g Protein: 3 g Carbs: 11 g
Large Garden Salad
Cal: 39 Fat: 0 g Protein: 2 g Carbs: 8 g
Small Garden Salad
Cal: 22 Fat: 0 g Protein: 1 g Carbs: 4 g
Blue Cheese Dressing
Cal: 220 Fat: 24 g Protein: 0 g Carbs: 2 g
Creamy Caesar Dressing
Cal: 200 Fat: 22 g Protein: 0 g Carbs: 2 g
Fat Free Ranch Dressing
Cal: 40 Fat: 0 g Protein: 0 g Carbs: 10 g
Italian Dressing
Cal: 220 Fat: 24 g Protein: 0 g Carbs: 1 g

EL POLLO LOCO®
Chicken Soft Taco
Cal: 237 Fat: 12 g Protein: 17 g Carbs: 15 g
Taco Al Carbon
Cal: 164 Fat: 6 g Protein: 14 g Carbs: 13 g
Chicken Breast, Flame Broiled
Cal: 160 Fat: 6 g Protein: 26 g Carbs: 0 g
Chicken Wing, Flame Broiled
Cal: 110 Fat: 6 g Protein: 12 g Carbs: 0 g
Chicken Leg, Flame Broiled
Cal: 90 Fat: 5 g Protein: 11 g Carbs: 0 g
Chicken Thigh, Flame Broiled
Cal: 180 Fat: 12 g Protein: 16 g Carbs: 0 g
4.5" Corn Tortilla
Cal: 32 Fat: 0.5 g Protein: 1 g Carbs: 6 g
6" Corn Tortilla
Cal: 70 Fat: 1 g Protein: 1 g Carbs: 14 g
6.5" Flour Tortilla
Cal: 90 Fat: 3 g Protein: 3 g Carbs: 13 g
Garden Salad, regular
Cal: 105 Fat: 7 g Protein: 5 g Carbs: 7 g
Corn on the Cob
Cal: 80 Fat: 1 g Protein: 3 g Carbs: 18 g
Cole Slaw
Cal: 206 Fat: 16 g Protein: 2 g Carbs: 12 g
Mashed Potatoes
Cal: 97 Fat: 1 g Protein: 3 g Carbs: 21 g
Gravy
Cal: 14 Fat: 1 g Protein: 0 g Carbs: 2 g
Fresh Vegetables
Cal: 57 Fat: 2 g Protein: 2 g Carbs: 8 g
Sour Cream, Light
Cal: 45 Fat: 2 g Protein: 2 g Carbs: 3 g
Guacamole
Cal: 20 Fat: 2 g Protein: 0 g Carbs: 3 g
Jalapeno Hot Sauce, 1 pkt
Cal: 5 Fat: 0 g Protein: 0 g Carbs: 1 g
House Salsa
Cal: 6 Fat: 0 g Protein: 0 g Carbs: 1 g
Pico de Gallo Salsa
Cal: 11 Fat: 0.5 g Protein: 0 g Carbs: 1.5 g
Spicy Chipotle Salsa
Cal: 7 Fat: 0 g Protein: 0 g Carbs: 1 g
Avocado Salsa
Cal: 12 Fat: 1 g Protein: 0 g Carbs: 1 g
Light Italian Salad Dressing
Cal: 25 Fat: 1 g Protein: 0 g Carbs: 3 g
Ranch Dressing
Cal: 350 Fat: 39 g Protein: 0 g Carbs: 2 g
1,000 Island Dressing
Cal: 270 Fat: 27 g Protein: 1 g Carbs: 9 g
Bleu Cheese Dressing
Cal: 300 Fat: 32 g Protein: 2 g Carbs: 2 g
Creamy Cilantro Dressing
Cal: 266 Fat: 29 g Protein: 0 g Carbs: 1 g
Southwest Dressing
Cal: 301 Fat: 32 g Protein: 0 g Carbs: 2 g

HARDEE'S®
SANDWICHES
½ pound Sour Dough, bunless
Cal: 813 Fat: 71 g Protein: 36 g Carbs: 4 g
½ pound Six Dollar, bunless
Cal: 620 Fat: 48 g Protein: 32 g Carbs: 10 g
Slammer, bunless
Cal: 141 Fat: 42 g Protein: 15 g Carbs: 1.1 g
1/3 lb Bacon Cheeseburger, bunless
Cal: 505 Fat: 32 g Protein: 24 g Carbs: 1.1 g
1/3 lb Cheeseburger, bunless
Cal: 432 Fat: 36 g Protein: 29 g Carbs: 1.1 g
1/3 lb Thickburger, bunless
Cal: 450 Fat: 36 g Protein: 28 g Carbs: 1.1 g
1/3 lb Mushroom Swiss Thickburger, bunless
Cal: 487 Fat: 39 g Protein: 28 g Carbs: 1.1 g
2/3 lb Double Bacon Cheeseburger, bunless
Cal: 899 Fat: 75 g Protein: 20 g Carbs: 1.1 g
Big Chicken Fillet, bunless
Cal: 367 Fat: 15 g Protein: 15 g Carbs: 1.1 g
Big Hot Ham-n-Cheese, bunless
Cal: 306 Fat: 19 g Protein: 15 g Carbs: 1.1 g
Big Roast Beef Sandwich, bunless
Cal: 260 Fat: 18 g Protein: 28 g Carbs: 1.1 g
Roast Beef Sandwich, bunless
Cal: 174 Fat: 12 g Protein: 19 g Carbs: 1.1 g
Charbroiled Chicken Sandwich, bunless
Cal: 196 Fat: 3 g Protein: 35 g Carbs: 1.1 g
Spicy Chicken Sandwich, bunless
Cal: 198 Fat: 2 g Protein: 13 g Carbs: 1.1 g
SALADS
Garden Salad
Cal: 220 Fat: 13 g Protein: 12 g Carbs: 11 g
Grilled Chicken Salad
Cal: 150 Fat: 3 g Protein: 20 g Carbs: 11 g
Side Salad
Cal: 25 Fat: 0 g Protein: 1 g Carbs: 4 g
SIDES
Fried Chicken Breast
Cal: 317 Fat: 15 g Protein: 29 g Carbs: 29 g
Fried Chicken Leg
Cal: 170 Fat: 7 g Protein: 13 g Carbs: 15 g
Coleslaw (1/2 cup)
Cal: 240 Fat: 20 g Protein: 2 g Carbs: 13 g
Mashed Potatoes (1/2 cup)
Cal:70 Fat: 0 g Protein: 2 g Carbs: 14 g
Gravy
Cal: 20 Fat: 0 g Protein: 0 g Carbs: 3 g


IHOP®
Buckwheat Pancake, 1 ea
Cal: 110 Fat: 4 g Protein: 3 g Carbs: 15 g
Buttermilk Pancake, 1 ea
Cal: 110 Fat: 3 g Protein: 3 g Carbs: 17 g
Country Griddle Pancake, 1 ea
Cal: 120 Fat: 3.5 g Protein: 3 g Carbs: 19 g
Egg Crepe, 1 ea
Cal: 120 Fat: 6 g Protein: 3 g Carbs: 14 g
Harvest Grain 'N Nut Pancake, 1 ea
Cal: 180 Fat: 9 g Protein: 5 g Carbs: 20 g
Scrambled eggs, 2
Cal: 125 Fat:10 g Protein: 6.5 g Carbs: 0 g
Bacon, 2 strips
Cal: 50 Fat: 4 g Protein: 39 g Carbs: 0 g

IN-N-OUT BURGER®
Hamburger, Protein style, with onions
Cal: 240 Fat: 17 g Protein: 13 g Carbs: 11 g
Cheeseburger, Protein style, with onions
Cal: 330 Fat: 25 g Protein: 18 g Carbs: 11 g
Double-Double, Protein style, with onions
Cal: 520 Fat: 39 g Protein: 33 g Carbs: 11 g

JACK IN THE BOX®
Option: Order hamburgers or cheeseburgers and discard the bun.
Chicken Fajita Pita
Cal: 280 Fat: 9 g Protein: 24 g Carbs: 22 g
Taco
Cal: 170 Fat: 10 g Protein: 7 g Carbs: 12 g
Taco Monster v Cal: 270 Fat: 19 g Protein: 12 g Carbs: 19 g
Chicken Salad
Cal: 200 Fat: 9 g Protein: 24 g Carbs: 8 g
Side Salad
Cal: 50 Fat: 3 g Protein: 2 g Carbs: 3 g

KENNY ROGER'S ROASTERS®
Chicken Caesar Salad
Cal: 285 Fat: 9 g Protein: 34 g Carbs: 18 g
Roasted Chicken Salad
Cal: 292 Fat: 10 g Protein: 35 g Carbs: 19 g
Soup, Chicken Noodle, cup
Cal: 55 Fat: 1 g Protein: 4 g Carbs: 7 g
Soup, Chicken Noodle, bowl
Cal: 91 Fat: 2 g Protein: 7 g Carbs: 12 g
1/4 Chicken, white w/o skin
Cal: 144 Fat: 2 g Protein: 32 g Carbs: 0 g
1/2 Chicken, w/o skin
Cal: 313 Fat: 10 g Protein: 56 g Carbs: 1 g
Sliced Turkey Breast, 4.5 oz
Cal: 158 Fat: 2 g Protein: 38 g Carbs: 0 g
Corn on the Cob, 2.25 oz
Cal: 68 Fat: 1 g Protein: 2 g Carbs: 14 g
Steamed Vegetables, 4.25 oz
Cal: 48 Fat: 0 g Protein: 3 g Carbs: 8 g
Tomato Cucumber Salad
Cal: 123 Fat: 2 g Protein: 1 g Carbs: 10 g
Side Salad, 4.73 oz
Cal: 23 Fat: 0 g Protein: 1 g Carbs: 5 g
Fat Free Italian Dressing
Cal: 35 Fat: 0 g Protein: 0 g Carbs: 8 g

KFC®
Tender Roast Chicken Breast w/skin
Cal: 251 Fat: 11 g Protein: 37 g Carbs: 1 g
Tender Roast Chicken Breast w/o skin
Cal: 169 Fat: 4 g Protein: 31 g Carbs: 1 g
Tender Roast Chicken Drumstick w/skin
Cal: 97 Fat: 4 g Protein: 15 g Carbs: 0 g
Tender Roast Chicken Drumstick w/o skin
Cal: 67 Fat: 2 g Protein: 11 g Carbs: 0 g
Tender Roast Chicken Thigh w/skin
Cal: 207 Fat: 6 g Protein: 18 g Carbs: 1 g
Tender Roast Chicken Thigh w/o skin
Cal: 106 Fat: 12 g Protein: 13 g Carbs: 0 g
Tender Roast Chicken Wing w/skin
Cal: 121 Fat: 8 g Protein: 12 g Carbs: 1 g
Original Recipe Chicken Breast
Cal: 400 Fat: 24 g Protein: 29 g Carbs: 16 g
Original Recipe Chicken Drumstick
Cal:140 Fat: 9 g Protein: 13 g Carbs: 4 g
Original Recipe Chicken Thigh
Cal: 250 Fat: 18 g Protein: 16 g Carbs: 6 g
Original Recipe Chicken Wing
Cal:140 Fat:10 g Protein: 9 g Carbs: 5 g
Hot and Spicy Chicken Breast
Cal: 530 Fat: 35 g Protein: 32 g Carbs: 23 g
Hot and Spicy Chicken Drumstick
Cal:190 Fat: 11 g Protein: 13 g Carbs: 10 g
Hot and Spicy Chicken Thigh
Cal: 370 Fat: 27 g Protein: 18 g Carbs: 13 g
Hot and Spicy Chicken Wing
Cal:210 Fat: 15 g Protein: 10 g Carbs: 9 g
Colonel's Crispy Strips, 3
Cal:261 Fat: 16 g Protein: 20 g Carbs: 10 g
Green Beans
Cal: 45 Fat: 2 g Protein: 1 g Carbs: 7 g
Mean Greens
Cal: 70 Fat: 3 g Protein: 4 g Carbs: 11 g
Mashed Potatoes with Gravy
Cal: 120 Fat: 6 g Protein: 1 g Carbs: 17 g

LITTLE CAESAR'S®
Chicken Wings
Cal: 50 Fat: 14 g Protein: 4 g Carbs: 15 g
Pan! Pan! Cheese Pizza, 1 slice
Cal: 160 Fat: 6 g Protein: 7 g Carbs: 20 g
Pan! Pan! Pepperoni Pizza, 1 slice
Cal: 170 Fat: 7 g Protein: 8 g Carbs: 20 g
Pepperoni Pizza, 1 slice
Cal: 220 Fat: 9 g Protein: 11 g Carbs: 23 g
Antipasto Salad
Cal: 80 Fat: 6 g Protein: 5 g Carbs: 4 g
Caesar Salad
Cal: 80 Fat: 3 g Protein: 5 g Carbs: 7 g
Greek Salad
Cal: 60 Fat: 3 g Protein: 3 g Carbs: 5 g
Tossed Salad
Cal: 50 Fat: 0 g Protein: 2 g Carbs:9 g
Fat Free Italian Salad Dressing
Cal: 25 Fat: 0 g Protein: 0 g Carbs: 5 g
Ranch Dressing
Cal: 270 Fat: 29 g Protein: 0 g Carbs: 1 g
1,000 Island Dressing
Cal: 220 Fat: 21 g Protein: 0 g Carbs: 7 g
Bleu Cheese Dressing
Cal: 230 Fat: 24 g Protein: 2 g Carbs: 2 g
Creamy Caesar Dressing
Cal: 220 Fat: 23 g Protein: 1 g Carbs: 2 g
Honey French Dressing
Cal: 220 Fat: 18 g Protein: 0 g Carbs: 14 g


LONG JOHN SILVER'S®
Grilled Chicken Salad
Cal: 140 Fat: 3 g Protein: 20 g Carbs: 10 g
Garden Salad
Cal: 45 Fat:0 g Protein: 3 g Carbs: 9 g
Ocean Chef Salad
Cal: 130 Fat: 2 g Protein: 15 g Carbs: 14 g
Fat Free French Dressing
Cal: 40 Fat:0 g Protein: 0 g Carbs: 10 g
Ranch Dressing
Cal: 170 Fat: 18 g Protein: 0 g Carbs: 1 g
1,000 Island Dressing
Cal: 120 Fat: 10 g Protein: 0 g Carbs: 5 g
Fat Free Ranch Dressing
Cal: 40 Fat: 0 g Protein: 0 g Carbs: 9 g
Italian Dressing
Cal: 90 Fat: 9 g Protein: 0 g Carbs: 2 g
Battered Chicken Plank
Cal: 140 Fat: 8 g Protein: 8 g Carbs: 9 g
Battered Shrimp
Cal: 45 Fat: 3 g Protein: 2 g Carbs: 3 g
Lemon Crumb Fish, 2 pieces
Cal: 240 Fat: 8 g Protein: 23 g Carbs: 9 g
Battered Fish, regular
Cal: 230 Fat: 13 g Protein: 12 g Carbs: 16 g
Flavorbaked Chicken, 1 piece
Cal: 110 Fat: 3 g Protein: 15 g Carbs: 1 g
Flavorbaked Fish, 1 piece
Cal: 90 Fat: 3 g Protein: 14 g Carbs: 1 g
Green Beans
Cal: 30 Fat: 0 g Protein: 1 g Carbs: 6 g
Side Salad
Cal: 25 Fat: 0 g Protein: 1 g Carbs: 5 g
Broccoli Cheese Soup
Cal: 180 Fat: 12 g Protein: 5 g Carbs: 13 g
Hush Puppy
Cal: 60 Fat: 3 g Protein: 1 g Carbs: 9 g
Tartar Sauce
Cal: 40 Fat: 4 g Protein: 0 g Carbs: 2 g
Malt Vinegar
Cal: 0 Fat: 0 g Protein: 0 g Carbs: 0 g
Sweet n Sour Sauce
Cal: 20 Fat: 0 g Protein: 0 g Carbs: 5 g
Honey Mustard Sauce
Cal: 20 Fat: 0 g Protein: 0 g Carbs: 5 g
Shrimp Sauce
Cal: 15 Fat: 0 g Protein: 0 g Carbs: 3 g


MCDONALD'S®
Scrambled Eggs
Cal: 160 Fat: 1 g Protein: 13 g Carbs: 1 g
Egg McMuffin
Cal: 290 Fat: 12 g Protein: 27 g Carbs: 17 g
Egg McMuffin, no bread
Cal:161 Fat: 11 g Protein: 13 g Carbs: 2 g
Sausage McMuffin, no bread
Cal:311 Fat: 27 g Protein: 15 g Carbs: 2 g
Breakfast Burrito
Cal:290 Fat: 16 g Protein: 24 g Carbs: 13 g
Grilled Chicken Bacon Ranch Salad
Calories: 250 Fat: 10 g Protein: 31 g Carbs: 9 g
Crispy Chicken Bacon Ranch Salad
Calories: 350 Fat: 19 g Protein: 26 g Carbs: 20 g
Bacon Ranch Salad
Calories: 130 Fat: 8 g Protein: 10 g Carbs: 7 g
Grilled Chicken Caesar Salad
Calories: 200 Fat: 6 g Protein: 23 g Carbs: 9 g
Caesar Salad
Calories: 90 Fat: 4 g Protein: 7 g Carbs: 7 g
Grilled Chicken California Cobb Salad
Calories: 270 Fat: 11 g Protein: 33 g Carbs: 9 g
California Cobb Salad (without chicken)
Calories: 150Fat: 9 g Protein: 11 g Carbs: 7
g Grilled Chicken, meat only
Cal: 121 Fat: 3 g Protein: 19 g Carbs: 4 g
Hamburger patty
Cal: 102 Fat: 8 g Protein: 7 g Carbs: 0 g
Cheese

Cal: 52 Fat: 4 g Protein: 3 g Carbs: 0 g
Quarter Pounder, meat only
Cal: 234 Fat: 18 g Protein: 18 g Carbs: 0 g
Crispy Chicken, meat only
Cal: 222 Fat: 12 g Protein: 16 g Carbs: 13 g
Fish patty
Cal: 152 Fat: 6 g Protein: 15 g Carbs: 0 g
Tartar sauce
Cal: 145 Fat: 14 g Protein: 0g Carbs: 1 g
Chicken Nuggets, 4 peices
Cal: 190 Fat: 11 g Protein: 10 g Carbs: 13 g
Onion on sandwiches
Cal: 11 Fat: 0 g Protein: 0 g Carbs: 3 g
Lettuce on sandwiches
Cal: 3 Fat: 0 g Protein: 0 g Carbs: 1 g
Mayo on sandwiches
Cal: 104 Fat: 11 g Protein: 0 g Carbs: 0 g
Tomato on sandwiches
Cal: 5 Fat: 0 g Protein: 0 g Carbs: 1 g
Grill Seasoning (upon request)
Cal: 0 Fat: 0 g Protein: 0 g Carbs: 3 g
Chunky Chicken Salad
Cal: 150 Fat: 4 g Protein: 25 g Carbs: 7 g
Fajita Chicken Salad
Cal: 160 Fat: 6 g Protein: 9 g Carbs: 20 g
Chef McShaker
Cal: 150 Fat: 8 g Protein: 17 g Carbs: 5 g
Garden McShaker
Cal: 100 Fat: 6 g Protein: 7 g Carbs: 4 g
Chicken Caesar McShaker
Cal: 150 Fat: 8 g Protein: 17 g Carbs: 5 g
Grilled Chicken Caesar Salad
Cal: 150 Fat: 13 g Protein: 17 g Carbs: 5 g
Garden Salad v Cal: 80 Fat: 4 g Protein: 7 g Carbs: 6 g
Side Salad
Cal:30 Fat: 1 g Protein: 2 g Carbs: 4 g
Lite Vinaigrette (1 pkg)
Cal: 50 Fat: 2 g Protein: 0 g Carbs: 9 g
Fat Free Herb Vinaigrette(1 pkg)
Cal: 35 Fat: 0 g Protein: 0 g Carbs: 8 g
Hot Mustard Sauce (1 pkg)
Cal: 60 Fat: 3.5 g Protein: 1g Carbs: 7 g
Barbeque Sauce (1 pkg)
Cal: 45 Fat: 0 g Protein: 0 g Carbs: 10 g
Sweet 'N Sour Sauce (1 pkg)
Cal: 50 Fat: 0 g Protein: 0 g Carbs: 11 g
Honey (1 pkg)
Cal: 45 Fat: 0 g Protein: 0 g Carbs: 11 g
Honey Mustard (1 pkg)
Cal: 50 Fat: 4.5 g Protein: 0 g Carbs: 10 g
Light Mayo (1 pkg)
Cal: 40 Fat: 4 g Protein: 0 g Carbs: <1 g
Ketchup
Cal: 13 Fat: 0 g Protein: 0 g Carbs: 3 g
Mustard
Cal: 1 Fat: 0 g Protein: 0 g Carbs: 0 g


Pizza Hut®
The Edge Chicken Veggie, 1 slice
Cal: 120 Fat: 3 g Protein: 6 g Carbs: 16 g
The Edge Taco, 1 slice
Cal: 140 Fat: 5 g Protein: 6 g Carbs: 17 g
Hot Wings, 4
Cal: 210 Fat: 12 g Protein: 22 g Carbs: 4 g
Mild Wings, 5
Cal: 200 Fat: 12 g Protein: 23 g Carbs: 0 g

ROUND TABLE PIZZA®
All figures are for 1 slice of thin crust pizza
Cheese
Cal: 160 Fat: 6.2 g Protein: 7 g Carbs: 15 g
Chicken & Garlic Gourmet
Cal: 170 Fat: 7.2 g Protein: 9 g Carbs: 16 g
Classic Pesto
Cal: 170 Fat: 7.9 g Protein: 7 g Carbs: 16 g
Garden Pesto
Cal: 170 Fat: 7.7 g Protein: 7 g Carbs: 18 g
Gourmet Veggie
Cal: 160 Fat: 6.5 g Protein: 7 g Carbs: 16 g
Guinevere's Garden Delight
Cal: 150 Fat: 5.6 g Protein: 7 g Carbs: 16 g
Maui Zaui w/Red Pizza Sauce
Cal: 170 Fat: 6.5 g Protein: 9 g Carbs: 17 g
Pepperoni
Cal: 170 Fat: 8 g Protein: 8 g Carbs: 15 g
Salute Chicken & Garlic
Cal: 150 Fat: 5.4 g Protein: 8 g Carbs: 16 g
Western BBQ Chicken Supreme
Cal: 170 Fat: 5.6 g Protein: 8 g Carbs: 17 g

Ruby Tuesday®
For full nutritional breakdowns, click on this pdf file:
Ruby Tuesday Low Carb Menu
APPETIZERS
Chicken Quesadilla
Order with low carb whole wheat tortilla
Spicy Buffalo Wings
SALADS
Spring Chicken Salad
New Cajun Chicken Salad
Peppercorn Chicken Caesar
ENTREES
Low Carb Fajitas (Carbs: 24 g)
Served with low carb whole wheat tortillas
Chopped Steak
Grilled chopped steak served with steamed broccoli and low carb creamy mashed cauliflower.
Grilled Cajun Chicken
Grilled cajun chicken breast served with steamed broccoli and low carb creamy mashed cauliflower.
Low Carb Catch
Broiled Tilapia, cajun-seasoned and served with steamed broccoli and low carb creamy mashed cauliflower.
Church Street Chicken
Grilled chicken with sauteed mushrooms, bacon and melted Swiss cheese. Served with steamed broccoli and rice pilaf with tomatoes and cheese. Make it low carb by substituting the rice pilaf with low carb creamy mashed cauliflower.
Pepper Bleu Steak
Ruby’s sirloin with bleu cheese crumbles and two low carb sides
Top 10 Sirloins
Choose two low carb sides
Ruby’s Ribeye (Carbs: 13 g)
Choose two low carb sides
Peppercorn Mushroom Steak
Choose two low carb sides
BURGER WRAPS (order a low carb wrap for the bun)
Black and Bleu Burger Wrap (Carbs: 13 g)
Burger in a low carb tortilla with bleu cheese, lettuce, tomato, onion, pickles, dijon mustard
Garlic Mushroom Burger Wrap
Smokehouse Burger
Old English Bacon Cheeseburger
Pepper Jack Bacon Burger
Bacon Cheeseburger
Colossal Burger
Hamburger
Cheeseburger

LOW CARB SIDES
Steamed Broccoli
Creamy Mashed Cauliflower (Carbs: 7 g)
Creamy Spinach (Carbs: 9 g)
BBQ Pork Crisps (Carbs: 0 g)
DESSERT
Atkins Low Carb Cheesecake (Carbs: 6 g)
has a crunchy nut crust!

SUBWAY®
Subway now offers low carb wraps and salads that are endorsedy by Atkins.
Atkins Friendly Wraps (endorsed by Atkins)
Chicken Bacon Ranch
Calories: 480 Fat: 27 g Fiber: 11 g Carbs: 19 g* Net Carbs: 8 g
Turkey Bacon Melt
Calories: 430 Fat: 25 g Fiber: 12 g Carbs: 22 g* Net Carbs: 10 g
* 11 grams Net Carbs or less, and the wrap itself, which is made with wheat gluten, cornstarch, oat, sesame flour and soy protein, has only 5 grams Net Carbs.

Garden Fresh Salad(without dressing):
Cal: 60 Fat: 1 g Protein: 3 g Fiber: 5 g Carbs: 11 g Net Carbs: 6 g
Garden Fresh Salad w/ Red Wine Vinaigrette:
Cal: 140 Fat: 2 g Protein: 4 g Fiber: 5 g Carbs: 28 g Net Carbs: 23 g
Mediterranean Chicken Salad (without dressing):
Cal: 170 Fat: 4.5 g Protein: 22 g Fiber: 5 g Carbs: 11 g Net Carbs: 6 g
Mediterranean Chicken Salad w/ Greek Vinaigrette:
Cal: 370 Fat: 26 g Protein: 23 g Fiber: 5 g Carbs: 14 g Net Carbs: 9 g
Classic Club Salad (without dressing):
Cal: 390 Fat: 21 g Protein: 37 g Fiber: 4 g Carbs: 13 g Net Carbs: 9 g
Classic Club w/ Carb Controlled Ranch Dressing:
Cal: 590 Fat: 43 g Protein: 38 g Fiber: 5 g Carbs: 14 g Net Carbs: 9 g
Grilled Chicken & Baby Spinach (without dressing):
Cal: 420 Fat: 26 g Protein: 38 g Fiber: 5 g Carbs: 10 g Net Carbs: 5 g
Grilled Chicken & Baby Spinach w/ Atkins Sweet as Honey Mustard:
Cal: 620 Fat: 48 g Protein: 39 g Fiber: 5 g Carbs: 11 g Net Carbs: 6 g
Salad Dressings
Red Wine Vinaigrette:
Cal: 80 Fat: 1 g Protein: 1 g Fiber: 0 g Carbs: 17 g
Greek Vinaigrette:
Cal: 200 Fat: 21 g Protein: 1 g Fiber: 0 g Carbs: 3 g
Atkins Sweet as Honey Mustard:
Cal: 200 Fat: 22 g Protein: 1 g Fiber: 0 g Carbs: 1 g
Carb Controlled Ranch Dressing:
Cal: 200 Fat: 22 g Protein: 1 g Fiber: 0.5 g Carbs: 1 g Net Carbs: 0.5 g
Fat Free Italian Dressing:
Cal: 35 Fat: 0 g Protein: 1 g Fiber: 0 g Carbs: 7 g
Cheese & Egg Omelet
Calories: 240 Fat: 17 g Carbs: 2 g
Bacon & Egg Omelet
Calories: 240 Fat: 17 g Carbs: 2 g
Western & Egg Omelet
Calories: 220 Fat: 14 g Carbs: 4 g
Steak & Egg Omelet
Calories: 250 Fat: 15 g Carbs: 3 g
Ham & Egg Omelet
Calories: 230 Fat: 14 g Carbs: 2 g
Vegetable & Egg Omelet
Calories: 210 Fat: 14 g Carbs: 4 g
Ham Salad
Cal: 112 Fat: 3 g Protein: 12 g Carbs: 11 g
Roast Beef Salad
Cal: 115 Fat: 3 g Protein: 12 g Carbs: 11 g
Roasted Chicken Breast Salad
Cal: 162 Fat: 4 g Protein: 20 g Carbs: 13 g
Steak & Cheese Salad
Cal: 182 Fat: 8 g Protein: 17 g Carbs: 13 g
Subway Club Salad
Cal: 123 Fat: 3 g Protein: 14 g Carbs: 12 g
Turkey & Ham Salad
Cal: 106 Fat: 2 g Protein: 11 g Carbs: 11 g
Turkey Breast Salad
Cal: 101 Fat: 2 g Protein: 12 g Carbs: 11 g
Light Mayonnaise, 1 tsp
Cal: 18 Fat: 2 g Protein: 0 g Carbs: 0 g
French Dressing, Fat Free, 1 Tbsp
Cal: 18 Fat: 0 g Protein: 0 g Carbs: 4 g
Italian Dressing, Fat Free, 1 Tbsp
Cal: 5 Fat: 0 g Protein: 0 g Carbs: 1 g
Ranch, Fat Free Dressing, 1 Tbsp
Cal: 15 Fat: 0 g Protein: 0 g Carbs: 4 g
Optional Fixin's are all no carb: 2 slices bacon, 2 triangles cheese, Mayonnaise, Olive Oil Blend, Vinegar. 2 tsp of Mustard has 1 g of carbs.


TACO BELL®
Grilled Chicken Burrito
Cal: 390 Fat: 13 g Protein: 12 g Carbs: 19 g
Grilled Chicken Soft Taco
Cal: 200 Fat: 7 g Protein: 14 g Carbs: 17 g
Grilled Steak Soft Taco
Cal: 200 Fat: 7 g Protein: 19 g Carbs: 14 g
Soft Taco
Cal: 210 Fat: 10 g Protein: 20 g Carbs: 11 g
Steak Gordita Supreme
Cal: 300 Fat: 14 g Protein: 27 g Carbs: 17 g
Taco
Cal: 170 Fat: 10 g Protein: 12 g Carbs: 9 g
Tostada
Cal: 250 Fat: 12 g Protein: 27 g Carbs: 10 g

TGI FRIDAY'S®
Tuscan Spinach Dip
Cal: n/a Fat: n/a Protein: n/a Carbs: 17 g
Buffalo Wings
Cal: n/a Fat: n/a Protein: n/a Carbs: 5 g
New York Strip with Blue Cheese
Cal: n/a Fat: n/a Protein: n/a Carbs: 6 g
Garlic chicken with mixed vegetables
Cal: n/a Fat: n/a Protein: n/a Carbs: 7 g
Char-grilled salmon fillet
Cal: n/a Fat: n/a Protein: n/a Carbs: 6 g
Tuna salad wraps
Cal: n/a Fat: n/a Protein: n/a Carbs: 14 g
Grilled chicken Caesar salad
Cal: n/a Fat: n/a Protein: n/a Carbs: 9 g
Grilled Chicken with Broccoli
Cal: n/a Fat: n/a Protein: n/a Carbs: 17 g
without grilled peppers: 12 grams of carbs

WENDY'S®
Option: Order hamburgers & cheeseburgers without the bun.
Chicken Nuggets, 5 pieces
Cal: 230 Fat: 16 g Protein: 11 g Carbs: 11 g
Chicken Nugget, Kid's meal, 4 pieces
Cal: 190 Fat: 13 g Protein: 9 g Carbs: 9 g
Honey Mustard Dipping Sauce
Cal: 130 Fat: 12 g Protein: 0 g Carbs: 6 g
BBQ Dipping Sauce
Cal: 45 Fat: 0 g Protein: 0 g Carbs: 10 g
Sweet n Sour Dipping Sauce
Cal: 50 Fat: 0 g Protein: 0 g Carbs: 11 g
Caesar Side Salad
Cal: 110 Fat: 5 g Protein: 10 g Carbs: 7 g
Deluxe Garden Salad
Cal: 110 Fat: 6 g Protein: 7 g Carbs: 9 g
Grilled Chicken Salad
Cal: 200 Fat: 8 g Protein: 25 g Carbs: 9 g
Side SaladCal: 60 Fat: 3 g Protein: 4g Carbs: 5 g
French, Fat Free Dressing, 2 Tbsp
Cal: 35 Fat: 0 g Protein: 0 g Carbs: 8 g
French Dressing, 2 Tbsp
Cal: 120 Fat: 10 g Protein: 0 g Carbs: 6 g
Italian Caesar Dressing, 2 Tbsp
Cal: 150 Fat: 16 g Protein: 0 g Carbs: 2 g
Ranch, 2 Tbsp
Cal: 100 Fat: 10 g Protein: 0 g Carbs: 1 g


 

 

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