Appetizers, Brunch, Dinner Entrees, Lunch, Soups

Rich Italian Soup

Looking for a healthy soup in less than an hour? Either on a cold day or whenever, this  is just the one you have been waiting to try!

Rich Italian Soup

Print Recipe
If you're under the weather, try this comfort soup. My sweet Italian girlfriend brought this to me when I was sick. You can add almost any veggies you have on hand. That's the beauty and ease of it. So use up your pantry items and try this Super low in carbs, Super high in flavor soup. I skip the pasta and instead I dip crusty buttered bread in it. YUMMMM!!
Course Appetizer, Brunch, Lunch, Main Course
Cuisine American, Italian
Keyword Basil, Canned Beans, Carrot, Celery, Chicken Stock, Crushed Tomatoes, Diced Tomatoes, Garlic, Green Beans, Lemon, Onion, Oregano, Potatoes, Red Kidney Beans, Red Roasted Peppers, Thyme
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Servings 8

Equipment

  • Dutch Oven Or Large Sauce Pan with Lid or Crock Pot
  • Sharp knife
  • Medium cutting board
  • Measuring spoons and cups
  • Wooden spoon
  • Fry Pan I Like Cast Iron

Ingredients

  • 1 LB Ground Beef
  • 2 Tbsp Extra Virgin Olive Oil (EVOO)
  • 1 Yellow Onion, Chopped Or White Onion
  • 1 Diced green pepper
  • 3 Carrots, Chopped
  • 3 Celery Stalks, Chopped Add the leaves which are full of flavor!
  • 1 32oz Box Chicken Stock Or 4 Cups of Water and 1 Tbsp "Better Than Bouillon" Concentrate
  • 1 Cup Potatoes, Diced
  • 1 28oz Can Crushed Tomatoes Organic
  • 1 14.5oz Can Diced Tomatoes Organic
  • 2 Tbsp Fresh Lemon Juice
  • 2 Tbsp Worcestershire Sauce
  • 2 Jarred Roasted Red Pepper Chopped
  • 1 14 oz Canned Italian Green Beans Or Regular or Frozen Green Beans
  • 1 Can of Beans Kidney beans, pinto beans, black beans and chickpeas are all great for blood glucose control, as they are very high in fiber and contain protein. Include the water in the can if salt is not a problem for you. Otherwise drain the water before adding.
  • 1 Tbsp Fresh or Dried Oregano
  • 1 Tbsp Powdered Garlic
  • 1/2 Tbsp Dried Thyme Or 1 Tbsp Fresh Thyme
  • 2 Tbsp Fresh Basil Divided and Chopped Save Half for Garnish
  • 1 Tbsp Kosher Salt More or Less To Your Taste
  • 1 Tbsp Fresh Ground Black Pepper More or Less To Your Taste

Instructions

  • Gather all ingredients and tools to save you time.
  • Brown ground beef in EVOO in Dutch Oven (or skillet, if using a crock pot).
  • Add onion, green pepper, celery and onion to pot. Saute until veggies are soft.
  • Add the remaining ingredients. Bring to a boil and simmer on low. How easy is that? Ladle out in bowls and garnish with fresh basil.
  • You can actually enjoy this right away, however, it is best after simmering for 30 minutes. It is super flavorful the next day. Enjoy!!
Burgers, Dinner Entrees, Lunch

Great Greek Burgers

This Greek turkey burger is juicy and packed with incredible mouth-watering flavor. An easy and healthy weekday staple. Your family or guests will go back for seconds! Enjoy!

Great Greek Burgers

Print Recipe
15 Carbs (depends on the pita bread)
Course Lunch, Main Course
Cuisine Greek
Keyword Cucumber, Feta, Garlic, Greek Yogurt, Lemon, Oregano, Parsley, Pita Bread, Red Onion, Red Roasted Peppers, Spinach, Sweet Italian Turkey Sausage
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings 4

Equipment

  • Board for Chopping
  • Large Skillet I prefer cast iron
  • Spatula
  • Sharp knife
  • Spoon
  • Mixing Bowl
  • 1 Small bowl and plate

Ingredients

  • 2 Tbsp Extra Virgin Olive Oil evoo
  • 1 1.2 Pounds Sweet Italian Turkey Sausage Ground turkey or remove meat from links.
  • 1 Cup Red Onion, Diced Small, Divided
  • 3/4 Cup Cooked Spinach, Chopped
  • 3 Tbsp Fresh Garlic, Minced, Divided Or 1 ½ Tsp Dried Garlic
  • 3 Tsp Fresh or Dried Oregano, Divided
  • 2 Tsp Salt Or Grill Seasoning
  • 1 Tsp Pepper
  • 1 Cup Greek Yogurt Full Fat is usually very creamy with less carbs
  • ½ Cup English Cucumber, Diced
  • 2 Tbsp Fresh Squeezed Lemon Juice
  • ½ Cup Roasted Red Peppers, Diced Jarred (or roast fresh in 425 F oven for 20 minutes.)
  • 1 Cup Feta Cheese
  • ½ Cup Kalamata Olives, Chopped Optional
  • ½ Cup Fresh Parsley, Chopped Optional
  • 1 Cup Cherry Tomatoes, Cut in half

Instructions

  • Gather all your ingredients and "tools for the trade" which will really saves you time.
  • Burgers: In a mixing bowl combine ground turkey, ½ cup onion, spinach, 2 tbsp fresh garlic (or 2 tsp dried), 2 tsp oregano, and 1 tsp each of salt and pepper.
  • Form oblong patties to fit in half of a pita, around ½ inch in thickness.
  • Heat evoo in skillet on medium high. Add turkey burgers and brown for 3-4 minutes until golden.
  • Flip burgers and cook on medium heat for 4-5 minutes, or until internal temp is 165 degrees. Tent loosely with foil to keep warm.
  • Sauce: In a small bowl mix yogurt, cucumber and lemon juice. Season with remaining garlic, oregano, and salt.
  • Toppings: On a plate arrange red peppers, remaining onion, Feta cheese, olives, parsley, and tomatoes.
  • Cut pitas in half and toast. Fill pitas with burger, sauce and toppings. Kali Oreksi!! So easy and so tasty!
Holiday Favorites, Sides, Vegetable

Creamy Spinach with Pine Nuts

I’m all about quick side dishes on a busy week night. Somehow the combination of cream cheese and sour cream makes this simple spinach dish so good that your family will ask for again and again! Easy? Healthy? Yes and yes.

Creamy Spinach with Pinenuts

Print Recipe
Approximately 5 carbohydrates per serving
Course Easter, Side Dish, Vegetable
Cuisine American
Keyword Garlic, Pine Nuts, Shallot, Spinach
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 4

Equipment

  • Skillet
  • Wooden Spoon or Spatula
  • Chef's Knife
  • cutting board
  • 1 Whisk

Ingredients

  • 2 Tbsp Extra Virgin Olive Oil EVOO
  • 1 Tbsp Butter
  • ½ Cup Onion White or yellow, chopped
  • 2 Garlic cloves, minced
  • ½ Cup Cream cheese softened
  • ½ Cup Sour Cream Or Plain Greek Yogurt
  • 8 Cups Fresh Spinach Chopped
  • Salt and Pepper To Taste
  • ½ Tsp Nutmeg Grated. Enhances the flavor!
  • Tsp Crushed Red Pepper Optional
  • Cup Pine Nuts

Instructions

  • Gather all tools and ingredients for the recipe to save time!
  • Heat 1 tbsp butter and 1 tbsp evoo in skillet on med-high temp. Add chopped onion. Saute until soft and golden. Add minced garlic and cook about 1 minute to avoid burning the garlic.
  • Whisk in cream cheese and sour cream (or yogurt) until creamy, on medium-low heat.
  • Add spinach and seasonings to skillet. Stir well until spinach is wilted.
  • Sprinkle pine nuts on top and enjoy!
Tagged , , , , , ,
To help simplify the low carbohydrate recipes, lowcarbvana.com provides only estimates in calculating carbohydrate contents. The accuracy of the nutritional information is an estimate only and not guaranteed. All users must independently calculate their own carbohydrate values and those of other nutritional components with their own ingredients. By interacting with this website you agree to this disclaimer.
Appetizers, Lunch, Snacks

Hummus Yummus 3 Ways

This basic hummus recipe was shared by my fun friend Lisa at least 15 years ago. Although I’ve tweaked it over the years, I’m still making it and still loving it! So creamy and full of flavor, you will make it again and again as well. So quick and so easy!!  Freezes for up to 2 months.

Hummus Yummus 3 Ways

Print Recipe
Approximately 12 Carbs in 2 Tablespoons
Course Appetizer, Brunch, Lunch, Snack
Cuisine American, Italian, Mexican
Keyword Garbanzo Beans, Garlic, Hummus, Lemon, Pesto, Pine Nuts, Red Roasted Peppers, Roasted Pistachios
Prep Time 20 minutes
Total Time 20 minutes

Equipment

  • Food processor
  • Sharp knife
  • Rubber spatula
  • Measuring spoons and cups
  • 3 Small bowls If making all three versions.
  • cutting board

Ingredients

  • 2 Cans Organic Garbanzo Beans Plus water from one can only
  • Juice from 1 Lemon
  • 3 Garlic Cloves, rough chopped
  • ½ Cup Tahini Sesame Paste It may separate like natural peanut butter, so stir from the bottom of container before adding
  • 3 Tbsp Cumin
  • 2 Tsp Kosher Salt
  • 1 Tsp Black Pepper
  • 6 Tbsp Extra Virgin Olive Oil (evoo) Divided
  • ¼ Cup Roasted Red Peppers I buy jars of these! Reserve 1 teaspoon to garnish
  • 1 Tbsp Chipotle in Adobo Sauce Use one pepper, remove seeds, and add some of the canned liquid. Add more if you like it really spicy!
  • 2 Tbsp Cilantro Reserve 1 teaspoon to garnish
  • 1 Tsp Roasted Pistachios
  • ½ Cup Pesto
  • 2 Tbsp Parsley Reserve 1 teaspoon to garnish
  • 2 Tsp Pine Nuts

Instructions

  • Gather all tools for the trade: all equipment and ingredients to save you time.
  • Add 2 cans of garbanzo beans and the liquid from only one can to food processor.
  • Add lemon juice, garlic, tahini paste, cumin, salt, pepper, and 3 tbsp evoo to food processor. Mix until you reach a smooth consistency, about 4-5 minutes.
  • Add 2-3 tbsp of water if mixture is too thick.
  • Scoop out ⅔ of mixture into two bowls for: 1) basic hummus yummus, and 2) herby hummus. The remaining hummus in food processor is for spicy pepper hummus. You can make all three, or just the basic hummus.
  • Basic Hummus Yummus: Drizzle the mixture in first bowl with evoo. Garnish with reserved cilantro and 1 tsp pine nuts.
  • Spicy Pepper Hummus: To remaining mixture in food processor, add roasted red peppers, chipotle pepper (plus 1-2 tsp canned liquid), and 1 tbsp cilantro. Mix well and remove to a second bowl. Drizzle with evoo. Garnish with reserved cilantro and pistachios.
  • Rinse food processor.
  • Herby Hummus: Add third bowl of mixture, pesto, and parsley to food processor. Mix well. Return to third bowl. Drizzle with evoo. Garnish with reserved parsley and pine nuts.
  • Serve with chips, crackers, avocado slices, and cut veggies. Yummmm!
Appetizers, Dinner Entrees, Holiday Favorites

Lamby Chops

Lamb paired with a savory mint sauce is a match made in heaven. This is so quick and easy; perfect for an Easter brunch or main course. It’s okay to pick them up with your fingers because it’s a pop, a melt in your mouth lamby pop. Enjoy!

Lamby Chops

Print Recipe
Carbohydrates: 0
Course Appetizer, Easter, Holidays, Main Course
Cuisine American
Keyword Garlic, Lamb Chops, Lemon, Mint, Shallot, Thyme
Prep Time 20 minutes
20 minutes
Total Time 40 minutes
Servings 4

Equipment

  • Chef's Knife
  • Microplane optional
  • Skillet I like cast iron
  • Medium cutting board
  • Measuring Spoons
  • Wooden spoon
  • Tongs
  • Serving Platter
  • Aluminum Foil

Ingredients

  • 2 lbs Lamb Rib Roast (Rack) about 8 chops
  • 2 tsp Steak Grill Seasoning I like McCormick Montreal Steak Seasoning
  • 3 tbsp Extra Virgin Olive Oil (evoo)
  • 3 tbsp Butter
  • 1 medium Chopped shallot
  • 3-4 Fresh grated garlic cloves or 2 tsp garlic powder
  • 1 tbsp Fresh chopped thyme or 2 tsp dried
  • 1 tbsp Fresh chopped mint or 1 tsp dried
  • 2 tbsp Lemon juice plus zest of one lemon
  • 5 tbsp Mint sauce I like Crosse & Blackwell brand

Instructions

  • Gather all your "tools for the trade" plus all ingredients.
  • Cut chops between the ribs. You can wriggle the knife carefully between ribs to find the small space to cut through. Or have your butcher do this for you!
  • Season both sides of chops with grill seasoning. Heat skillet on high heat. Add butter and evoo. When butter becomes frothy, sear chops for 3-4 minutes on each side to reach a nice golden crust; an internal temperature reaching 145F for medium.
  • Let meat rest on a platter under tented foil.
  • In same skillet on medium heat, saute shallots and herbs for 2-3 minutes. Loosen brown bits from the bottom of the pan.
  • Add lemon juice, zest and mint sauce. Mix together and pour sauce over lambchops.
  • Serve and enjoy!
Tagged , , , , , ,
To help simplify the low carbohydrate recipes, lowcarbvana.com provides only estimates in calculating carbohydrate contents. The accuracy of the nutritional information is an estimate only and not guaranteed. All users must independently calculate their own carbohydrate values and those of other nutritional components with their own ingredients. By interacting with this website you agree to this disclaimer.
Appetizers, Sides

Cheesy Twice Baked Potatoes

 

Cheesy Twice Baked Potatoes

Print Recipe
Approximately 10-20 carbohydrates per serving
Course Appetizer, Easter, Side Dish
Cuisine American
Keyword Bacon, Cheddar Cheese, Garlic, Potato, Rosemary
Prep Time 20 minutes
Cook Time 40 minutes
Total Time 1 hour
Servings 4

Equipment

  • Chef's and Paring knives
  • Medium cutting board
  • Sheet pan lined with parchment paper or aluminum foil
  • Measuring Spoons
  • Medium bowl
  • Skillet I like cast iron
  • Cheese grater
  • Potato masher or fork

Ingredients

  • 4 Medium Russet potatoes or 2 pounds of baby yukon gold or red skinned potatoes
  • 3 Tbsp Extra virgin olive oil (evoo)
  • 6 Garlic cloves, minced or 1 tbsp granulated garlic powder
  • 2 Tbsp Fresh rosemary or 2 tsp dried rosemary
  • 1 Tsp Each of salt and pepper or to your taste
  • ½ Cup Chicken broth
  • 2 Tbsp Butter
  • 2 Strips of chopped bacon optional
  • ¼ Cup Sour cream optional
  • ¼ Cup Scallions or chives, chopped fine optional
  • 1 Cup White cheddar cheese shredded

Instructions

  • Gather all "tools for the trade" including ingredients to save time.
  • Preheat oven to 450F.
  • Poke holes in potatoes with a fork. Microwave until tender. Once you can insert a knife in easily, they are done. Let cool.
  • If using fresh herbs, saute garlic and rosemary on med-high heat in evoo in skillet for 1-2 minutes, or just until garlic is slightly golden. If using dried herbs, they can be added later to the mashed potatoes.
  • Cut cooled potatoes in half lengthwise.
  • Scoop out the flesh using your paring knife and a spoon. Leave a border around the outer edge of potatoes. Place in the mixing bowl.
  • If using baby potatoes, scoop out flesh with a teaspoon and place in the bowl.
  • Rub evoo on the outside and inside of the potatoes. Season with salt and pepper.
  • Bake skin side up on sheetpan for 15-20 minutes, or until the bottom cutside edges are golden.
  • Mash potatoes with the sauteed (or dried) seasonings, butter and enough chicken broth to reach a creamy consistency. Add extra salt and pepper to taste.
  • Fill potato halves with half of the mixture. You can save or freeze the extra mashed potatoes.
  • Sprinkle cheese on top of potatoes and bake 15-20 minutes or until cheese melts.
  • Option to garnish with sour cream, bacon bits, scallions, or chives. Enjoy!

I never met a potato I didn’t like! Mashed, baked, or fried, I like them all….maybe because I picked so many in my youth. Melted cheddar and a hint of rosemary that lingers on your palate will leave you asking for more. Since this recipe uses only half the flesh of the cooked potato which makes it lower in carbs, yes, yes you can ask for more! It pairs well with lamb for a yummy Easter feast. Enjoy!

Cheesy Twice Baked Potatoes

Print Recipe
Approximately 10-20 carbohydrates per serving
Course Appetizer, Easter, Side Dish
Cuisine American
Keyword Bacon, Cheddar Cheese, Garlic, Potato, Rosemary
Prep Time 20 minutes
Cook Time 40 minutes
Total Time 1 hour
Servings 4

Equipment

  • Chef's and Paring knives
  • Medium cutting board
  • Sheet pan lined with parchment paper or aluminum foil
  • Measuring Spoons
  • Medium bowl
  • Skillet I like cast iron
  • Cheese grater
  • Potato masher or fork

Ingredients

  • 4 Medium Russet potatoes or 2 pounds of baby yukon gold or red skinned potatoes
  • 3 Tbsp Extra virgin olive oil (evoo)
  • 6 Garlic cloves, minced or 1 tbsp granulated garlic powder
  • 2 Tbsp Fresh rosemary or 2 tsp dried rosemary
  • 1 Tsp Each of salt and pepper or to your taste
  • ½ Cup Chicken broth
  • 2 Tbsp Butter
  • 2 Strips of chopped bacon optional
  • ¼ Cup Sour cream optional
  • ¼ Cup Scallions or chives, chopped fine optional
  • 1 Cup White cheddar cheese shredded

Instructions

  • Gather all "tools for the trade" including ingredients to save time.
  • Preheat oven to 450F.
  • Poke holes in potatoes with a fork. Microwave until tender. Once you can insert a knife in easily, they are done. Let cool.
  • If using fresh herbs, saute garlic and rosemary on med-high heat in evoo in skillet for 1-2 minutes, or just until garlic is slightly golden. If using dried herbs, they can be added later to the mashed potatoes.
  • Cut cooled potatoes in half lengthwise.
  • Scoop out the flesh using your paring knife and a spoon. Leave a border around the outer edge of potatoes. Place in the mixing bowl.
  • If using baby potatoes, scoop out flesh with a teaspoon and place in the bowl.
  • Rub evoo on the outside and inside of the potatoes. Season with salt and pepper.
  • Bake skin side up on sheetpan for 15-20 minutes, or until the bottom cutside edges are golden.
  • Mash potatoes with the sauteed (or dried) seasonings, butter and enough chicken broth to reach a creamy consistency. Add extra salt and pepper to taste.
  • Fill potato halves with half of the mixture. You can save or freeze the extra mashed potatoes.
  • Sprinkle cheese on top of potatoes and bake 15-20 minutes or until cheese melts.
  • Option to garnish with sour cream, bacon bits, scallions, or chives. Enjoy!
Tagged , , , , , ,
To help simplify the low carbohydrate recipes, lowcarbvana.com provides only estimates in calculating carbohydrate contents. The accuracy of the nutritional information is an estimate only and not guaranteed. All users must independently calculate their own carbohydrate values and those of other nutritional components with their own ingredients. By interacting with this website you agree to this disclaimer.
Dinner Entrees, Lunch

Creamy Herb Stuffed Chicken Breasts

This is one of my first attempts (in my 20s) at cooking chicken. I still love it. It is super quick and easy. It is full of a garlic creamy sauce to sop-up with your bread. An answer for your weeknight question, “Okay…what do I do with this chicken breast?”  SO good folks. Enjoy!

Creamy Herb Stuffed Chicken Breasts

Print Recipe
Approximate Carbohydrates per serving: 12
Course Main Course
Cuisine American
Keyword Chicken, Cream cheese
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings 4

Equipment

  • cutting board
  • Sharp knife
  • whisk, tongs & wooden spatula
  • cast iron or other heavy-bottom fry pan with lid
  • 3 medium rectangle dishes or bowls for dredging chicken breasts
  • Measuring Spoons & Cup
  • Meat thermometer
  • plate or platter

Ingredients

  • 2 Chicken breasts
  • ½ Cup Almond flour
  • 2 Large Eggs
  • ½ Cup Panko bread crumbs
  • ½ Cup Grated parmesan cheese
  • 1 Tbsp Grill Seasoning or 1 tbsp each of salt, pepper, and paprika
  • 2 Tbsp Extra virgin olive oil evoo
  • 4 Tbsp Butter divided
  • 4 Ounces Cream cheese Divided
  • 1 Lemon zest and juice
  • 2 Cloves Garlic, minced or 2 tsp garlic powder
  • 2 Tsp Herb De Provence (or mix 1 tsp each of dried thyme and rosemary) or 1 tsp each of dried thyme and rosemary
  • 1 Cup Chicken stock
  • ¼ Cup Dry white wine optional however it really deepens the flavor

Instructions

  • Gather all equipment and ingredients to save time.
  • Line up three dishes for dredging chicken.
  • In the first, add almond flour. In the second, add eggs and whisk with 1 tbsp water. In the third, add panko & parmesan cheese. Season each dish with 1 tsp Grill Seasoning. Set aside.
  • In cereal-size bowl, mix 2 tbsp softened cream cheese, Herb De Provence, lemon zest and juice, and garlic. Set aside.
  • Place one hand on top of the chicken breast. Carefully cut through the thick part of the chicken.
  • Open the chicken breast like a book.
  • Spoon the cream cheese filling on one side of the breast. Fold over to close the chicken "book". It's okay if some spills out!
  • Dip both sides of the chicken breasts in the three dredging dishes, shaking off excess after each dip.
  • Heat 2 tbsp butter and 2 tbsp evoo in fry pan on med high. Once the butter starts to bubble, add the chicken breasts and cook for 5 minutes on medium high. Flip over for an additional 4 minutes. Remove to a serving plate.
  • Make the sauce: Add remaining evoo, butter, cream cheese, chicken stock and wine to your pan. Loosen the brown chicken bits from the bottom of the pan. Simmer and whisk to a creamy consistency. Return chicken to the pan, cover with a lid, and continue to simmer on low about 5 minutes or until internal temperature reaches 165F.
  • Spread sauce on each plate. Top with chicken breast and sprinkle with parsley. Serve with a fresh green salad and crusty garlic bread to soak up the sauce.

 

Tagged , , , , , ,
To help simplify the low carbohydrate recipes, lowcarbvana.com provides only estimates in calculating carbohydrate contents. The accuracy of the nutritional information is an estimate only and not guaranteed. All users must independently calculate their own carbohydrate values and those of other nutritional components with their own ingredients. By interacting with this website you agree to this disclaimer.