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Roasted Pepper Filets ( I love peppers )
INGREDIENTS
6 bell peppers (red and/or yellow)
1 teaspoon chopped fresh oregano (omit if not available)
1/8 teaspoon granulated garlic
1/8 teaspoon sea salt
PREPARATION
Light an outdoor grill or preheat broiler.
Roast peppers, turning frequently, until skins blister and turn
black.
Transfer peppers to a bowl, cover with plastic wrap and set aside
for 30 minutes.
To peel peppers, place under cool running water and peel away
blistered skins. Slice open and wash out seeds.
Slice peppers into strips. Toss with oregano, garlic and salt.
YIELD 8 SERVINGS
Per serving: 4.0g Carbohydrate
Marinated Veggie Salad
Serves 5 approx. 8 carbs per serving
5.25 oz. cucumber, chopped
1.5 oz. onion, chopped
2.5 oz. tomato, chopped
1.25 oz. green bell pepper, chopped
a little salt and pepper to taste
1 tablespoon of oil
1/2 cup white vinegar
3/4 cup water
1 packet of Splinda
I mix it all up and let it sit in the fridge overnight before serving so it tastes good. I use a slotted spoon to drain the liquid so all I actually eat is the flavored veggies.
GREEK CHICKEN
Serves 4 (4 carbs in each serving)
1 pound boneless chicken
1/2 cup crumbled feta cheese (3 grams of carbs)
1/2 tsp dried oregano (0.5 grams of carbs)
1 tbsp lemon juice (1.3 grams of carbs)
1 tbsp oil
salt and pepper to taste
1 cup chicken broth
1/2 cup tomato diced (5.8 grams of carbs)
1 cup fresh spinach (2.4 grams of carbs)
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 and simmer 8-10 minutes. Serve.
Cabbage Lasagna LOW CARB---CABBAGE LASAGNA - For Induction don't use the Ricotta or Parmesan cheese.
Serving Size : 15
Method
1 cabbage
1 tablespoon olive oil
2 garlic cloves -- minced or pressed
1 medium onion -- chopped
1 green bell pepper -- chopped
3/4 pound ground beef -- 375gr.
3 fluid ounces tomato paste -- 100gr.
1/2 pound tomato sauce -- 250gr.
1 teaspoon dried oregano
2 teaspoons salt
1 teaspoon black pepper
1 cup mozzarella cheese -- grated
1/2 cup ricotta cheese -- or cottage cheese
1/2 cup parmesan cheese -- freshly grated
Pre heat oven to350°F-180°C. Wash the cabbage& remove outer leaves;
cut in half. Carefully peel back the leaves ,trying to keep them intact
(these are the 'noodles')
Arrange the individual leaves on a steamer basket or tray & steam until
nearly tender, about 3-5 minutes.Set aside. Put the oil in a frying pan
over medium heat.
Saute the onion , garlic & pepper until the onion is translucent. Add
the ground beef & brown thoroughly. Drain or skim off accumulated fat &
water. Add the sauce, paste & seasonings & mix well. Coat a 9"x13" - 330mm x 230mm pan with olive oil or spray with cooking spray. Line the bottom of the pan with a layer of cabbage leaves.
Top with half of the meat mixture. Add 1/3 of the mozarella & half the
ricotta.Repeat these layers until it is all used. Top with the remaining
mozarella & sprinkle on the Parmesan.
Bake covered for about 20 mins.(Or till fork tender) Uncover & bake 5 more minutes.
Per serving: 146 Calories, 11g Total Fat (65% calories from
fat); 8g Protein; 5g Carbohydrate; 32mg Cholesterol; 532mg Sodium
1/2 Fat; 0 Other Carbohydrates 7.4 carbs, 2.2 fibre, 8.9 prot. 10.9 fat
per serving
INGREDIENTS
6 bell peppers (red and/or yellow)
1 teaspoon chopped fresh oregano (omit if not available)
1/8 teaspoon granulated garlic
1/8 teaspoon sea salt
PREPARATION
Light an outdoor grill or preheat broiler.
Roast peppers, turning frequently, until skins blister and turn
black.
Transfer peppers to a bowl, cover with plastic wrap and set aside
for 30 minutes.
To peel peppers, place under cool running water and peel away
blistered skins. Slice open and wash out seeds.
Slice peppers into strips. Toss with oregano, garlic and salt.
YIELD 8 SERVINGS
Per serving: 4.0g Carbohydrate
Marinated Veggie Salad
Serves 5 approx. 8 carbs per serving
5.25 oz. cucumber, chopped
1.5 oz. onion, chopped
2.5 oz. tomato, chopped
1.25 oz. green bell pepper, chopped
a little salt and pepper to taste
1 tablespoon of oil
1/2 cup white vinegar
3/4 cup water
1 packet of Splinda
I mix it all up and let it sit in the fridge overnight before serving so it tastes good. I use a slotted spoon to drain the liquid so all I actually eat is the flavored veggies.
GREEK CHICKEN
Serves 4 (4 carbs in each serving)
1 pound boneless chicken
1/2 cup crumbled feta cheese (3 grams of carbs)
1/2 tsp dried oregano (0.5 grams of carbs)
1 tbsp lemon juice (1.3 grams of carbs)
1 tbsp oil
salt and pepper to taste
1 cup chicken broth
1/2 cup tomato diced (5.8 grams of carbs)
1 cup fresh spinach (2.4 grams of carbs)
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 and simmer 8-10 minutes. Serve.
Cabbage Lasagna LOW CARB---CABBAGE LASAGNA - For Induction don't use the Ricotta or Parmesan cheese.
Serving Size : 15
Method
1 cabbage
1 tablespoon olive oil
2 garlic cloves -- minced or pressed
1 medium onion -- chopped
1 green bell pepper -- chopped
3/4 pound ground beef -- 375gr.
3 fluid ounces tomato paste -- 100gr.
1/2 pound tomato sauce -- 250gr.
1 teaspoon dried oregano
2 teaspoons salt
1 teaspoon black pepper
1 cup mozzarella cheese -- grated
1/2 cup ricotta cheese -- or cottage cheese
1/2 cup parmesan cheese -- freshly grated
Pre heat oven to350°F-180°C. Wash the cabbage& remove outer leaves;
cut in half. Carefully peel back the leaves ,trying to keep them intact
(these are the 'noodles')
Arrange the individual leaves on a steamer basket or tray & steam until
nearly tender, about 3-5 minutes.Set aside. Put the oil in a frying pan
over medium heat.
Saute the onion , garlic & pepper until the onion is translucent. Add
the ground beef & brown thoroughly. Drain or skim off accumulated fat &
water. Add the sauce, paste & seasonings & mix well. Coat a 9"x13" - 330mm x 230mm pan with olive oil or spray with cooking spray. Line the bottom of the pan with a layer of cabbage leaves.
Top with half of the meat mixture. Add 1/3 of the mozarella & half the
ricotta.Repeat these layers until it is all used. Top with the remaining
mozarella & sprinkle on the Parmesan.
Bake covered for about 20 mins.(Or till fork tender) Uncover & bake 5 more minutes.
Per serving: 146 Calories, 11g Total Fat (65% calories from
fat); 8g Protein; 5g Carbohydrate; 32mg Cholesterol; 532mg Sodium
1/2 Fat; 0 Other Carbohydrates 7.4 carbs, 2.2 fibre, 8.9 prot. 10.9 fat
per serving
Pladd, please change that yellow! 
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