Apple Bran Muffins

Low-fat AND low-carb, this muffin is perfect for anyone!

Servings: 12 - NET CARBS: 6

Per serving: 111 calories; 6.2g total fat; 40 mg cholesterol; 219 mg sodium; 9.0g carbohydrates (3.2g fiber) 8.4g protein

Beans and Red Rice

Possibilities are endless with this one. Makes a super side dish with any Mexican entree', and is a great source of dietary fiber as well as potassium. This recipe does make a large quantity, but you won't be left with any half-cans of ingredients! Leftovers freeze and reheat well by themselves, or are delicious rolled with taco or fajita meat and cheese, in low-carb tortillas. These can be made in bulk then frozen for easy on-the-go meals for a later date. Add some scrambled eggs for delicious breakfast burritos, or freeze wraps in a casserole dish smothered in either green chili or salsa, for easy enchiladas.

Servings: 8 - Net Carbs 7.25g
Per 1-cup serving: 399 calories; 27 g fat (9 g saturated); 16.1g carbohydrates (8.8g fiber); 25.6g protein

Cajun Buttermilk Chicken

Servings: 4 - Net Carbs: 6 

Per 3 leg serving: 514 calories, 29 g fat (8 g saturated), 8 g carbohydrate (2 g fiber), 53 g protein

Cherry Delight

Servings: 12 - Net carbs: 9

Preparation time: 20 minutes Ready in: 1 hour and 20 minutes

Per serving: 378 calories; 35.4g total fat (20.15g saturated); 13.0g carbohydrates (4.0g fiber); 5.0g protein

Chicken Ruben 

Servings: 4 - Net Carbs: Under 8

Preparation time: 5 minutes ~ Cooking time: 40 minutes ~ Ready in: 45 minutes (all-day crockpot variation also provided)

Per serving: 418.8 calories; 24g total fat (8g saturated); 12.7g carbohydrates (4.8g fiber); 37.6g protein

Instant Cheesecake Custard

The perfect sweet treat for one, ready in just minutes! Vary this easily by substituting lemon or orange flavoring for vanilla extract. Or, for a chocolate fix, you could add a tablespoon of sugar-free chocolate syrup, or a little sugar-free hot cocoa powder... perhaps some sugar-free jam and a sliced strawberry ... the possibilities are almost endless. 

Serves 1: 383 calories; 34.6g fat (20.2 saturated); 4.4g carbohydrates; 12.7g protein

Instant Strudel

Preparation time: 3 minutes - Cooking time: 2 minutes - Ready in: 4 minutes
Servings: 1- Net Carbs; 9.6
APPLE VARIATION: Using Lucky Leaf apple pie filling results in 1 serving = 262 calories20.7g total fat; 19.1g carbohydrates (12.0g fiber; 0.0g sugar alcohols); 8.3g protein 7.13 net carbs
CHERRY VARIATION: Using the cherry pie filling results in 1 serving = 260 calories; 20.7g total fat (11.77g saturated); 18.4g carbohydrates (8.8g fiber; 0.0g sugar alcohols) 8.3g protein

Karen-Dillas

My son now likes these better than grill cheese sandwiches OR quesadillas!! He named these, as well as the "Karenitas" that evolved from this original brainstorm. Last week when my hard drive failed, leading me to remake and retake several recipe photos, he looked at me, beaming, and exclaimed "Does this mean you have to make the KAREN-DILLAS for us again? Oh, boy!"

Serves: 1 - Net Carbs: 4.3
Preparation time: 3 minutes ~ Cooking time: 2 minutes ~ Ready in: 5 minutes

PER WRAP: 4.3 net carbs - 247 calories; 19.1g fat (10.3g saturated); 12.4g carbohydrates (8.0g fiber); 14.0g protein
VARIATIONS: Almost endless! I like to add pre-warmed sliced deli meat, peppers, onions, bacon bits, scrambled eggs in the morning... You name it, we've probably already tried it in these.

Karenitas

Yield: 6 wraps ~ Net Carbs: 6.18

Preparation time: 5 minutes - Cooking time: 5 minutes - Ready in: 10 minutes

This analysis includes using the more traditional pork shoulder - using turkey or chicken breast instead reduces fat and calories, with net carbs remaining 6.18 per serving.

Per wrap: 435 calories; 33.5g total fat (15.21g saturated); 14.8g carbohydrates (8.6g fiber); 26.2g protein

Lemon Cream Roll

Serves: 8 - Net carbs: 10.4

Per serving: 236 calories; 16.1g fat; 10.8g carbohydrates (0.4g fiber; 0.6g sugar; 0g sugar alcohols) 11.1g protein

Overnight French Toast

Active prep time: 20 minutes - Cooking time: 1 hour

Serves 12 ~ Net Carbs: 9.8 g
Per Serving: 235.6 calories; 62% calories from fat; 16.5g total fat; 13.0g carbohydrates; 3.2g fiber; 2.9g sugar; 9.6g protein

Actual feedback: 

My best friend from high school came over for brunch last weekend and I made the overnight french toast. It was very easy to prepare and it was excellent! I made the blueberry version. mmmmmmmmm Melt in your mouth good

The recipe for the overnight french toast has to be one of the best low carb (breakfast) recipes I've ever seen. Haven't tried it yet, but I am simply drooling over my keyboard reading it. With those ingredients you simply can't go wrong. I was hesitant about the recipe club, but that alone is worth the price of admission. Everything else will be bonus.
And then after she actually tried it:
Mmm, I did try it on fathers day. Yummy!! My husband and I loved it! I couldn't believe my oldest daughter didn't like it! She can be so fickle sometimes! I forgot to start it the night before (we were at a friends house and got back late), but it still tasted great! I tore the bread in chunks, and let it soak for 30-45 min, and that seemed to work well. I'm getting hungry thinking about it again!! :-)

VARIATIONS: 

Made with 3 cups fresh blueberries in place of strawberries: 244.1 calories; 16.6g total fat; 15.3g carbohydrates; 3.3g fiber9.6g protein. Net Carbs: 12
Made with 3 cups fresh raspberries in place of strawberries: 239.5 calories; 16.6g total fat; 13.8g carbohydrates; 4.4g fiber; 9.7g protein. Net Carbs: 9.5
Made with 1 small can pumpkin, ?...., with 1/3 cup chopped pecans....: 244.9 calories; 18.7g total fat; 11.1g carbohydrates; 2.7g fiber; 1.8g sugar; 9.8g protein. Net Carbs: 8.3
Using Fiberfit in place of Splenda for the berry layer reduces total net recipe carbs by 16 (more than a carb per serving).

Peanut Butter & Jelly Cheesecake
Delicious! I used homemade grape syrup and jelly in mine, but Davinci syrup and store-bought sugar-free grape spread also work well, and are included in this recipe analysis. 
Servings: 12 ~ NET CARBS: 6.89

Per Serving: 485 calories; 43.8 g fat (20 g saturated); 8.8 g carbohydrates (1.9g fiber); 17.7g protein

Pepper Nips 

Yield: 36 crackers -- per cracker: 29.3 calories;; 2.1g total fat (1.13g saturated); 0.6g carbohydrates (0.1g fiber); 2.0g protein

* Only slice and bake as many crackers as you want to serve, each time (they don't keep well). Store the rest of the dough in the refrigerator for up to one week.
* GREAT party food - just make the dough ahead and slice and place the crackers on layers of parchment paper in the refrigerator, ready to be baked off in bulk. Recipe may be easily doubled or quadrupled - just form longer or additional logs.
* Best made with extra-sharp, aged white cheddar that you'll probably have to grate yourself, but you can use the cheap Parmesan cheese in the green can with great results.
* Don't be afraid of the cayenne - this is just enough to make the taste interesting, but not so much as to make them actually "hot".
* Baking times can vary greatly, depending on ingredients used and individual sizes formed - just watch them carefully - you will definitely know when they are done!

Pumpkin Cake

This super-moist pumpkin cake is sure to delight! The recipe goes together easily, in just one bowl, and as an added bonus, at just over 300 calories per serving, even calorie-counters should approve. A single serving of this tasty and nutritious treat has more than 100% of the RDA for Vitamin A, and is a good source of dietary fiber, protein, and healthy monounsaturated fats.

Yield: 16 - Net carbs: 9 including sugar alcohols (In my recipes, net carbs equal total carbs less fiber.) 345.5 calories; 29.3g fat; 13g carbohydrates (4g fiber; 2.7g sugar; 2.9g sugar alcohols); 12.7g protein

CARBSAVER VARIATION: 4.8 Net Carbs
Avoid all sugar alcohols and unnecessary fillers! Substitute 2 Tb. Fiberfit for the 1 cup Splenda in the cake batter and use 0-carb Davinci Gourmet maple flavored syrup in place of Log Cabin. Per serving: 342 calories; 29.3g fat; 12.1g carbohydrates (4.4g fiber; 2.7g sugar; 0g sugar alcohols) 12.7g protein
RECIPE NOTES: May be served warm or cold (we prefer it cold.) Store in refrigerator.

Pumpkin Cranberry Cookies

Preparation time: 10 minutes Cooking time: 15 minutes Ready in: 30 minutes

These cookies are chock-full of both fiber and protein, but they taste sinful!

Yield: 48 3" diameter cookies Serving size: 1 cookie Per cookie: 3.47 net carbs
145 calories; 11.9g fat (2.16 saturated); 6.9g carbohydrates (3.4g fiber); 4.0g protein

RECIPE NOTES: If you have the spice-flavored Davinci, you can omit the cinnamon and substitute that for the maple syrup with excellent results. You can also vary the type of nut used, and if you're not a fan of coconut, you should just double the almond flour and leave that out.
You may also substitute vanilla protein powder for the garbanzo bean flour, unless you are a Hamptons dieter. If you use Carb Solutions brand to do that, the count drops to: 155.7 calories; 12.1g total fat; 5.9g carbohydrates; 3.0g fiber; 7.0g protein (just 2.9 net carbs per cookie with a whopping 7 g protein)

Smothered Onion Patties

True comfort food, for your dining pleasure .... breaded onion and bacon patties smothered in a creamy, luscious onion and mushroom gravy ....
I served this satisfying entree as pictured, with 1/2 cup of buttered green beans, and a side salad dressed with a quick vinagrette dressing.
I have said it many times before, and I think this recipe proves it: "There is just no excuse for feeling deprived when following a low-carb diet!!"
Servings: 8 - Preparation time: 15 minutes - Cooking time: 1 hour and 15 minutes
Nutrition (per serving): 8.4 net carbs
567 calories; 44.8g total fat; 138.7mg cholesterol; 12.6g carbohydrates (4.2g fiber; 2.6g sugar); 29.2g protein

Smothered Round Steak

Also good with game meats (venison, elk, etc.) or even poultry such as chicken, turkey, or pheasant, although I would use different seasonings with poultry - go ahead, go nuts! You can smother any meat with this basic recipe.
Servings: 8 - Net Carbs: 3.9
Preparation time: 15 minutes - Cooking time: 2 hours
Ready in: 2 hours and 15 minutes

VARIATION: Reduce water by 1/4 cup. Instead of transferring to baking dish and oven, transfer to crockpot - just pile it up, and let it go all day.... or for at least six hours.
Nutrition (per serving): 3.9 net carbs
283 calories; 12.5g total fat; 106.4mg cholesterol; 4.5g carbohydrates; 0.6g fiber; 1.7g sugar; 36.5g protein

South of the Border Shepard's Pie

This winter-friendly dish makes excellent use of frozen and canned vegetables. I think you'll forget all about the Shepard's Pie you grew up eating, once you try my chili & lime-infused variation. As an added bonus, this version is full of fiber and much more nutritious than the old stand-by! 

Servings: 12 ~ Yield: 13x9 pan
Preparation time: 10 minutes ~ Cooking time: 90 minutes ~ Ready in: 2 hours   

PER SERVING: (pictured and suggested garnish of sour cream and green hot sauce not included) 346.5 calories; 48% calories from fat; 19.3g total fat; 65.4mg cholesterol; 579.9mg sodium; 382.2mg potassium; 20.3g carbohydrates; 10.0g fiber; 2.9g sugar; 26.1g protein - 10.3 net carbs  

CARBSAVER VARIATION: Omit kidney beans. 316.6 calories; 53% calories from fat; 19.3g total fat; 65.4mg cholesterol; 506.3mg sodium; 382.2mg potassium; 13.5g carbohydrates; 7.0g fiber; 2.7g sugar; 23.9g protein - 6.5 net carbs

Tarragon Glazed Beef Tips

Delicious but quick and easy to throw together, this dish is sure to impress. A savory, bold tarragon sauce over sirloin tips is well-balanced by a bed of mild diced cauliflower tossed in butter.

Preparation time: 10 minutes -- Cooking time: 35 minutes -- Ready in: 45 minutes 

Serves 4 - 10.4 net carbs each  - 592.3 calories; 4.0g fat; 13.6g carbohydrates; 3.2g fiber; 4.7g sugar; 35.7g protein

Tuna Noodle Casserole

I serve this with mild green Tabasco sauce over the top, and wedges of sweet, ripe cantaloupe and a nice green salad on the side for a perfect balance of flavors and textures. My kids like this better with canned chicken, but I love the tuna. My husband requested the addition of minced, fresh jalapenos next time.  

Serves: 8  - Per serving: 6.4 “digestible” carbs: 503 calories; 32g total fat; 28.4g total carbohydrates (5.5g fiber; 2.2g sugar); 26.9g protein**  

** I have stated the total carbs in the analysis, but discounted what they consider to be the "indigestible" portion. Most people seem to tolerate Dreamfields pasta well, but do take these adjusted numbers with a "large shaker of salt" and don't overdo the Dreamfields unless/until you test its effects on YOURSELF thoroughly

VARIATIONS:
Streamlined assembly variation:
Do not pre-cook pasta. Double amount of “milk” (water and half/half mix). Bake at 400 F instead of 375; increase baking time to one hour and fifteen minutes. Remove foil at that time and test the noodles. When the noodles are tender, you may either serve immediately, or return pan to oven, uncovered, to lightly brown the top. Adds about 20 calories and 1/2 carb per serving.
Carbsaver Variation: 9.1g net carbs
Substitute 1 head, about 5 cups, cooked cauliflower for the pasta. Per serving - 454 calories; 31.7g total fat; 17.2g carbohydrates (8.1g fiber; 6.7g sugar); 27.1g protein
Whole Wheat Pasta Variation: 24.9g net carbs calculated using Hodgson Mill Whole Wheat Spirals: 550 calories; 32.2g total fat; 32.9g carbohydrates (8.0g fiber; 2.2g sugar) 30.2g protein

In my recipes, net carbs = total carbs less fiber. Sugar alcohol totals, where applicable (and I do not use these ingredients often!) are stated, but NOT DEDUCTED in any way, so that you can track these accurately, as YOU see fit.

Thanks for joining the Club!!