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All Low Carb Keto Vegetables Recipes

All Keto Recipes List

All Low Carb Keto Vegetables Recipes

Makes 4 servings

BAKED CHEDDAR CHEESE FRITTATA

Per serving. Carbohydrates: 7.2 g
Protein: 2 oz

Ingredients: 4 eggs
1 cup heavy cream 1 Tbsp butter
1 cup sliced button mushrooms 1 cup sliced red bell pepper
1/4 tsp salt
1/4 tsp dried oregano
1/4 tsp cayenne pepper (optional)
1/2 cup grated cheddar cheese

Preheat oven to 375◦F. Blend together eggs and heavy cream in a mixing bowl and set aside. In a 9-inch ovenproof skillet (see Note), melt butter over medium heat and saute sliced mushrooms and bell pepper. Add salt, oregano, and cayenne pepper (optional omit if you don’t care for spicy foods or suffer from gastroparesis) and cook for 3-5 minutes, until the mushrooms are tender and the peppers are wilted but not mushy. Add the egg and cream mixture to the sauteed vegetables.
Cook on a low flame for 2-3 minutes. Sprinkle on grated cheddar cheese just before placing the skillet in the oven. Bake in the oven for 20 minutes uncovered.

Serve warm. This recipe works well as a light meal for lunch or supper. It can be served warm or at room temperature. It will store for 2-3 days refrigerated in an airtight container.

Note: If your skillet has a plastic handle, before baking, transfer the egg, cream, and vegetable mixture to a greased 9-inch round baking pan or pie plate, then sprinkle on the cheddar. KW

Makes 4 servings

BAKED MUSHROOMS FLORENTINE

Per serving. Carbohydrates: 9.4 g
Protein: 1.1 oz

Ingredients:
2 Wasa Fiber Rye crackers
12 large white mushrooms (large enough to stuff ) 4 cups fresh spinach leaves
3 strips crisp-cooked bacon, crumbled ( optional) 2 Tbsp grated Parmesan cheese
1 Tbsp butter
1 tsp minced garlic
1/3 cup heavy cream

Preheat oven to 375◦F. In the food processor workbowl, blend crackers into coarse crumbs. Remove the cracker crumbs from the workbowl and set aside. With a paring knife remove the stems from the mushrooms. Keep the mushroom caps intact and set them aside. In the food processor, finely chop mushroom stems and spinach leaves. You may need to add the spinach in two portions because of its volume. Remove processed ingredients to a large mixing bowl and blend in the bacon and cheese. In a heavy skillet, heat butter on a low flame. Add garlic and spinach mixture. Stir in the heavy cream. Saute for 4-5 minutes. Transfer ingredients to a mixing bowl. Spoon the filling into the mushroom caps. Lightly grease a baking tray. Place filled mushrooms on the tray and bake uncovered for 45 minutes. Serve the mushrooms warm. They will keep in the refrigerator for 3-4 days. In the freezer they will keep for about a month. KW

BAKED ZUCCHINI WITH FRESH BASIL AND FETA CHEESE
Makes 4 serving
Per serving. Carbohydrates: 8.3 g
Protein: 0.7 oz

Ingredients:
2 Tbsp olive oil
1 cup diced red bell pepper
1/2 cup sliced button mushrooms 1 Tbsp minced garlic
1/2 tsp dried oregano
6 leaves fresh basil, chiffonade cut (see Note 2, page 406) Pinch of salt
1/4 tsp black pepper 2 medium zucchini
3 oz (about 1/2 cup) crumbled feta cheese

Preheat oven to 375◦F. In a heavy skillet, heat 1 Tbsp of the olive oil over low heat. Add bell peppers, mush- rooms, garlic, oregano, basil, salt, and pepper. Saute for 3-5 minutes and set aside. Cut zucchini diagonally into 1/2-inch-thick slices. Coat a baking pan with remaining 1 Tbsp oil and add zucchini, placing the cut sides down. Spoon the sauteed vegetable mixture over the zucchini. Sprinkle the crumbled feta cheese over vegetables. Cover the baking pan with foil and place in the oven. Bake for 45 minutes. The zucchini should be tender at the end of the baking time. Serve baked zucchini warm. It will keep in the refrigerator for 4-5 days. It may also be stored in the freezer for 2-3 months. KW

Makes 6 servings

BASIC CAULI-FLIED ”RICE”

Per serving. Effective catbohydrates: 4.3 g Carbohydrates: 7.8 g
Fiber: 3.5 g
Protein: 3.1 g
Fat: 8.4 g
Calories: 109
This goes with almost anything saucy. My sous chef and good buddy wayne just loves it with crumbled feta, olive oil and chopped tomato on top. The variations are endless: a bit of curry powder, some grated lemon rind to go with fish, or some chili powder.

Ingredients:
2 lb cauliflower, trimmed 4 Tbsp unsalted butter
2 garlic cloves, minced 1 tsp sea salt
2 green onions, thinly sliced Freshly ground black pepper

Grate the cauliflower, including the core, using the medium holes of a grater or the grater attachment of a food processor. With your hands, squeeze out as much water as you can. (This may not be necessary for some cauliflower as they vary in degree of wetness.)

Melt the butter in a large heavy frying pan over medium heat. Add the garlic and saute until the garlic sizzles. Add the cauliflower, sprinkle with the salt, and stir-fry until tendercrisp, about 5 to 8 minutes. The length of time will depend on the cauliflower.

Stir in the green onions and season to taste with pepper. Check the seasoning and serve.

VARIATION

For a Pan-Asian taste, use oil instead of butter. Scramble 2 eggs in the oil after sauteeing the garlic. Add chopped, cooked meat or shrimp, give a few stirs, then add the cauliflower. Serve with soy sauce at table.

Makes 6 servings

BASIC CAULIFLOWER MASH

Per serving. Effective carbohydrates: 4.6 g
Carbohydrates: 8 g
Fiber: 3.4 g
Protein: 5.4 g
Fat: 16.6 g
Calories: 193

The marvelous thing about mashed-cauliflower dishes is that they can be reheated beautifully.

To make a puree that’s very thick, puree the cauliflower alone. Spoon it into a cheeseclothlined sieve, place over a bowl to catch the drips, cover, and reftigerate overnight. Then reheat gently and add the remaining ingredients.

You can season Cauliflower Mash with roasted garlic, Basil Pesto, fresh garlic, chopped sun-dried tomatoes, wasabi paste, and Dijon mustard.

Ingredients:
2 lb cauliflower, trimmed Sea salt
1/4 cup whipping cream 4 Tbsp unsalted butter
1/4 cup freshly grated Parmesan cheese
1/4 cup cream cheese

Cut the cauliflower, including the core, into 1-inch (2.5-cm) pieces. Bring a large pot of water to a boil and salt lightly. Add the cauliflower and cook over medium heat until completely tender, 20 to 30 minutes.

Drain the cauliflower in a colander. With a bowl or small plate, press on the cauliflower to remove all the water. Toss the cauliflower and continue pressing out the water. This step is very important to the texture of the dish.

Transfer the cauliflower to a food processor. Add the cream and puree until completely smooth. If you like a chunkier texture, mash by hand, adding the cream after the cauliflower is mashed. Return to the pot.

When you are ready to serve the puree, heat over low heat, stirring constantly. Add the butter, Parme- san, and cream cheese. Stir until incorporated. Season to taste with salt, if necessary. Serve immediately.

BASIC SPAGHETTI SQUASH

Makes 10 servings

Per serving. Effective carbohydrates: 5.2 g Carbohydrates: 6.6 g
Fiber: 1.4 g
Protein: 0.6 g
Fat: 0.6 g
Calories: 29

My grandmother would stuff spaghetti squash with cooked ground beef and bake it until the squash was tender. She only did this occasionally, so it was a treat.

With the way it turns into tender but crisp shreds, spaghetti squash makes an interesting medium for dif- ferent flavors. While I don’t miss pasta-and I used to eat it almost every day-I do miss some of the flavor combinations. Spaghetti squash, as well as cauliflower, fits the bill as the vehicle.

After you cook the squash, you can package the pasta-like shreds into small portions and freeze them.

Note: To microwave the squash, place the cut and seeded halves in a microwaveable dish and add 1/2 inch (1.2 cm) of water. Cover tightly with plastic wrap and microwave on high power for 10 minutes. The squash is done when the skin yields to firm pressure. Uncover and let cool before scraping out the shreds with a spoon.

Ingredients:
1 3-lb spaghetti squash

Preheat the oven to 350◦F (175◦C).

With a sharp, sturdy knife, trim the stem end from the squash and split the squash in half lengthwise. Scoop out the seeds with a spoon. Lay each half, cut side down, in a large baking dish and add 1/2 inch (1.2 cm) water to the pan. Cover tightly with foil and bake for 40 minutes. Remove from the oven, uncover, and let cool.

With a spoon, scrape out the spaghetti-like shreds.

BRAISED FENNEL WITH WHITE WINE AND PARMESAN
Makes 6 servings
Per serving. Effective carbohydrates: 6.7 g Carbohydrates: 11.3 g
Fiber: 4.6 g
Protein: 4.6 g
Fat: 11.8 g
Calories: 175
Fennel is a great vegetable served raw and crunchy in salads or softly braised as in this recipe. It goes well with chicken, pork, or fish.

Fennel is usually sold with most of the longftonds removed, but occasionally you get to see the bulbs in their full glory.

Ingredients:
2 1-lb fennel bulbs
4 Tbsp unsalted butter
Sea salt and freshly ground black pepper 1/2 cup dry white wine or chicken stock 1/2 cup freshly grated Parmesan cheese

Preheat the oven to 325◦F (165◦C).

Trim the base and stems from the fennel and cut each bulb into 6 wedges.

In a frying pan large enough to hold the fennel comfortably, melt the butter over medium heat. Add the fennel and season to taste with salt and pepper. Add the wine or stock and bring to a simmer.

Cover, lower the heat, and let the fennel cook for about 15 minutes. Turn the wedges over, cover, and cook until the liquid has evaporated and the fennel starts to turn golden. Turn over and color the other side. Sprinkle with the cheese and serve. (You can also pop the pan under the broiler to brown the cheese if you like.)

Makes 4 servings

BROCCOLI DIJON

Per serving. Effective carbohydrates: 3.8 g Carbohydrates: 7.2 g
Fiber: 3.4 g
Protein: 4 g
Fat: 13.1 g
Calories: 151

This dish is excellent with roast chicken. You can use whole-grain mustard in place of the Dijon. A sprinkle of toasted sliced almonds or pine nuts is good, too.

Ingredients: 1 lb broccoli Sea salt
4 Tbsp unsalted butter 2 Tbsp Dijon mustard
2 Tbsp freshly squeezed lemon juice Freshly ground black pepper

Cut the florets from the broccoli stalks and peel the stalks. Cut the florets and stalks into bite-size pieces.

Bring a large pot of water to a boil and season liberally with salt. (It should taste like sea water.) Add the broccoli and cook until it’s barely tender. Drain and cool under cold water; drain.

Melt the butter in a large frying pan over medium-high heat. Add the broccoli; toss and stir until heated through. Move the broccoli to the sides of the pan and stir in the mustard and lemon juice. Stir the broccoli around to coat it with the sauce and season to taste with salt and pepper.

Makes 4 servings

BROCCOLI ITALIANISSIMO

Per serving. Effective carbohydrates: 3.1 g Carbohydrates: 6.4 g
Fiber: 3.3 g
Protein: 6.1 g
Fat: 12.2 g
Calories: 150

Delicious with anything remotely Italian. If you don’t like anchovies, just leave them out.

Ingredients: 1 lb broccoli
3 Tbsp extra-virgin olive oil 2 garlic cloves, minced
2 anchovy fillets, finely chopped
Sea salt and freshly ground black pepper
1/4 cup freshly grated Parmesan cheese

Cut the florets from the broccoli stalks and peel the stalks. Cut the florets and stalks into bite-size pieces.

Bring a large pot of water to a boil and season liberally with salt. (It should taste like seawater.) Add the broccoli and cook until it’s barely tender. Drain and cool under cold water; drain.

Heat the oil in a large frying pan over medium-high heat. Add the garlic and anchovies and saute until the garlic starts to turn pale gold. Add the broccoli and season to taste. Stir and toss the broccoli until heated through. Sprinkle with the cheese.

WINNING WAYS WITH BROCCOLI
• Saute with garlic, ginger, and chiles
• Toss with lemon and oregano
• Add to tomatoes, anchovies, and basil
• Mash with cheese and cream cheese
• Toss with cooked bacon, bacon fat, and green onion
• Cover with Dottie’s Cream of Mushroom Soup and top with shredded cheese
• Dribble with tomato sauce, add bits of cooked sausage, and broil with cheese
• Puree with eggs, cream, and cheese; bake

Makes 4 servings

BROCCOLI WITH GARLIC AND PARMESAN

Per serving.

Carbohydrates: 2.75 g
Protein: 0.7 OZ

Ingredients:
2 cups broccoli florets 3 Tbsp olive oil
2 garlic cloves, minced
Salt and black pepper to taste
1/4 cup freshly grated Parmesan cheese 2 Tbsp chopped basil

Cook broccoli in microwave for about 30 seconds, until it is bright green and just a little cooked. Heat olive oil in skillet. Saute garlic for 2 minutes. Add broccoli. Stir to coat with oil. Saute 3-5 minutes, until broccoli reaches desired doneness. Season with salt and pepper. Toss with Parmesan and basil.

Makes 6 servings

BROILED SPINACH WITH FOUR CHEESES

Per serving.

Effective carbohydrates: 2 g Carbohydrates: 4.5 g
Fiber: 2.5 g
Protein: 10.5 g
Fat: 8.2 g
Calories: 177
This is quick, easy, and delicious. You can change the cheeses depending on your mood Monterey Jack with chiles and cheddar is a good combination.

Ingredients:
1/2 cup (120 ml) grated Gruyere cheese
1/2 cup (120 ml) ricotta cheese
1/4 cup (60 ml) crumbled gorgonzola or blue cheese 2 Tbsp. (30 ml) freshly grated Parmesan cheese
2 Tbsp. (30 ml) chopped fresh dill 1 large egg yolk
2 Tbsp. (30 ml) unsalted butter 1 garlic dove, minced
2 10-oz. (285-g) bags ready-to-use spinach Sea salt and freshly ground black pepper

Preheat the broiler. Lightly butter an 11 x 7-inch (27.5 x 17.5-cm) baking dish.

In a large bowl, mix the Gruyere, ricotta, gorgonzola or blue cheese, Parmesan, dill, and egg yolk.

Melt the butter in a large pot over medium-high heat. Add the garlic and stir for a minute until fragrant. Pour into the baking dish. Add the spinach to the pot and saute until wilted. Transfer to a strainer; drain well. Add to the baking dish and toss to coat with the butter. Season to taste with salt and pepper.

Evenly spread the spinach in the dish and dab with the cheese mixture. Broil about 6 inches (15 cm) from the heat until cheese is golden on top and the spinach is heated thoroughly.

Makes 4 servings

BUTTERED SESAME KALE

Per serving. Effective carbohydrates: 1.6
Carbohydrates: 5.9 g
Fiber: 4.3 g
Protein: 3.7 g
Fat: 4.3 g
Calories: 76

Kale is eaten more commonly in the southern United States and Europe, with Scotland being the largest con- sumer. It makes frequent appearances in Portuguese and Italian soups. Kale is quite chewy unless cooked for a long time into tenderness. If you happen to find very young and tender kale, you don’t have to remove the ribs. (Its cousin the collard green can be prepared the same way.)

Ingredients:
1 lb (454 g) flat-leaf kale
2 Tbsp. (30 ml) vegetable oil 2 garlic doves, minced
1/2 cup (120 ml) chicken stock or water 1 Tbsp. (15 ml) soy sauce
1 Tbsp. (15 mt) unsalted butter 1 tsp. (5 mt) toasted sesame oil
1 Tbsp. (15 ml) toasted sesame seeds Freshly ground black pepper

Remove the thick ribs from the kale and cut the leaves crosswise into 1-inch (2.S-cm) strips.

Heat the vegetable oil in a wok or large heavy frying pan over high heat. Add the garlic; when it sizzles, add the kale and stir until it’s glistening with oil. Add the stock or water. Turn the heat to low, cover, and steam until the kale is tender but still chewy, about 15 to 20 minutes.

Add the soy sauce and stir for a minute or so to evaporate some of the liquid. Stir in the butter and sesame oil, then sprinkle with the sesame seeds, and season to taste with the pepper.

BUTTERNUT SQUASH WITH COGNAC

Makes 8 servings

Per serving. Carbohydrates: 11 g
Protein: 0.2 oz

Ingredients:
1 butternut squash, about 2 1/2 lb (to yield 4 cups cooked squash) 1 1/2 sticks butter, cut into pieces
2 Tbsp Da Vinci sugar-free caramel syrup
1/4 cup cognac 1 tsp cinnamon
1/2 tsp ground ginger Sprinkle of nutmeg
Salt and black pepper to taste

Preheat oven to 375◦F.

Cut squash in half lengthwise. Scoop out seeds and stringy matter in center. Place flesh side down on oiled nonstick baking sheet. Bake for about 1 hour, or until the skin can be punctured with a fork and flesh is soft. Remove from oven and allow to cool a bit, so it can be handled. Scoop out flesh, measuring 4 cups into the work bowl of a food processor and reserving any extra for another purpose. Add remaining ingredients to workbowl and process until smooth. Taste and adjust seasoning. You can add a little cream for creamy texture if desired. Reheat if necessary before serving.

Makes 8 servings

CELERY CHIPS

Per serving. Carbohydrates: 2.6 g
Protein: ¡0.1 oz

Ingredients:
1 medium celery root (8 oz) 2 Tbsp canola oil
1/3 tsp salt

Preheat oven to 425◦F. Remove the thick peel from the celery root with a paring knife. Slice the root lengthwise into quarters. Slice into thin quarter-rounds. In a mixing bowl, combine celery root with oil and toss to evenly coat the slices. Add the salt and mix again. Place the celery root slices in a single layer on a baking tray. Bake for 30 minutes uncovered on the middle rack of the oven. Chips can be served immediately.

Allow chips to cool before storage. Place them in an airtight container in the refrigerator. They will keep for 2-3 days. Reheat them in a 425◦F oven for 5-7 minutes before serving for a crunchy texture. This recipe yields 2 cups of celery chips. kw

Makes 4 servings

CHAYOTE WITH TOMATOES AND MINT

Per serving.

Effective carbohydrates: 2.7 g
Carbohydrates: 4 g
Fiber: 1.3 g
Protein: 0.7 g
Fat: 6.9 g
Calories: 77
This dish goes really well with sausages. For variety, try young, firm zucchini in place of the chayote. You can use fresh basil or parsley instead of the mint.

Ingredients:
1 8-oz. (227-g) chayote
2 Tbsp. (30 ml) extra-virgin olive oil 1 garlic clove, minced
1/2 cup (120 ml) cherry tomato halves Sea salt and freshly ground black pepper
2 Tbsp. (30 mt) coarsely chopped fresh mint 1 Tbsp. (15 mt) freshly squeezed lemon juice

Peel the chayote. Cut lengthwise in half and remove the seed. Cut crosswise into thin slices.

Heat the oil in a large heavy frying pan over high heat. Add the garlic. When it sizzles, add the chayote crisp-tender.

Add the tomatoes and cook until softened. Season to taste with salt and pepper and stir in the mint and lemon juice.

Makes 4 servings

CREAMED SPINACH WITH NUTMEG

Per serving. Carbohydrates: 8.6 g
Protein: ¡0.5 oz

Ingredients:
2 lbs fresh baby leaf spinach (see Note) 1 Tbsp butter
1/3 tsp salt
1/4 tsp black pepper
1/2 tsp nutmeg
1 cup heavy cream

Bring 4 quarts of water to a boil in a large pot. Add spinach and cook at a boil for 3-4 minutes. Drain spinach in a colander and rinse with cold water. Squeeze out the excess moisture from spinach. Place spinach on a cutting board and chop into bite-sized pieces. Melt butter in a nonreactive skillet. Add cooked spinach and season with salt, pepper, and nutmeg. Stir in the heavy cream. Reduce the flame and cook for 30 minutes. Do not cover the skillet; the spinach will release too much moisture and dilute the flavor. To avoid scorching the food, keep the flame at a low setting and stir frequently. You can also use a heat deflector (an inexpensive round metal disk, often with a wooden handle, that you can place between pot and burner while cooking) to prevent scorching. Serve spinach warm. It will keep in the refrigerator for 3-4 days.

This dish is a good one for those who suffer from gastroparesis if the spinach is chopped finely.

Note

You can often buy spinach prewashed. Getting it this way will save some preparation time, as spinach can be very gritty and bunch spinach must be thoroughly washed. You can also use mature spinach leaves, but they should be stemmed and roughly shredded. KW

CREAMY STRINGBEAN CASSEROLE WITH SAGE MUSHROOM SAUCE

Makes 6 servings

Per serving. Carbohydrates: 12.3 g
Protein: ¡0.6 oz

Ingredients:
1 Tbsp olive oil
2 cups sliced button mushrooms 1 Tbsp minced shallot
3/4 tsp ground sage
1/2 tsp salt
1/3 tsp black pepper
1 heaping Tbsp arrowroot powder 8 oz College Inn chicken broth 1/2 cup heavy cream
4 cups chopped frozen string beans 1 cup Celery Chips

Preheat oven to 375◦F. Heat oil over low temperature in a medium skillet. Add mushrooms, shallot, sage, salt, and black pepper. Saute for 5-7 minutes. Dissolve arrowroot powder in chicken broth. Add this liquid and heavy cream to mushroom mixture in the skillet. The liquid will thicken as it heats. Stir the ingredients together for 3-5 minutes. Place the string beans in a layer on the bottom of a baking pan. Evenly pour the mushroom sauce over string beans. Layer celery chips on top. Bake uncovered for 45 minutes. Serve warm. This recipe will keep in the refrigerator for 2-3 days. It may also be stored in the freezer for about 1 month. KW

Makes 6 cakes

DAIKON CAKES

Per cake. Effective catbohydrates: 3.2 g
Carbohydrates: 5 g
Fiber: 1.8 g
Protein: 2.8 g
Fat: 3.6 g
Calories: 63

These are pretty tasty on their own or with a dab of sour cream or mayonnaise. They are also good cold Daikon contains a lot of water, and 1 1/2 lb. (680 g) makes only 6 cakes. Because of the water content, it is important to get the grated daikon as dry as you can or the cakes will fill apart when you fry them.
Note: An excellent dipping sauce for fish, especially salmon, is finely grated daikon mixed with soy sauce, a little grated ginger, and a touch of sweetener. It’s also very tasty with green vegetables such as asparagus, broccoli, and snow peas.

Ingredients:
1 1/2 lb. (680 g) daikon radish 1 tsp. (5 ml) sea salt
1 large egg
5 Tbsp. (75 ml) finely ground pork rinds 2 Tbsp. (30 ml) finely minced green onion Freshly ground black pepper
2 Tbsp. (30 ml) olive or vegetable oil

Peel and grate the daikon into a bowl. Combine with 1 tsp. (5 ml) salt and let sit for 30 minutes.

Squeeze the water out of the daikon with your hands. The more water you squeeze, the better the cakes will be. Mix the daikon with the egg, pork rinds, green onion, and salt and pepper to taste. Let sit for 10 minutes.

Preheat the oven to 350◦F (175 ◦C).

Heat a large ovenproof heavy frying pan-a cast-iron pan is ideal-over medium-low heat. Swirl the oil around the pan. Fill a 1/4-cup (60-ml) dry measuring cup with some of the mixture, packing it slightly. Turn out into the frying pan. You should have a nicely shaped cake that stands a bit more than 1 inch (2.5 cm) high. Continue with the remaining mixture.

Fry the cakes on one side without disturbing them too much until browned on the bottom, 5 to 6 minutes. Very carefully turn the cakes over and fry for 2 to 3 minutes longer. Place the whole pan in the oven and bake the cakes for 15 minutes.

Makes 8 servings

EGGPLANT WITH SOUR CREAM DRESSING

Per serving.

Effective carbohydrates: 8.9 g Carbohydrates: 13.5 g
Fiber: 4.6 g
Protein: 3 g
Fat: 6.4 g
Calories: 116
A fantastic summer dish that makes great leftovers. It is especially good with lamb.

Ingredients:
4 small eggplants, about 3 lb. (1.3 kg) total Extra-virgin olive oil
1 cup sour cream
1/2 tsp sea salt
1/4 tsp freshly ground black pepper 1/4 cup fresh basil leaves, chopped 1/4 cup fresh mint leaves, chopped 2 garlic cloves, minced
1 large tomato, finely diced

Cut the ends off the eggplants and cut into 3/4-inch (1.9-cm) slices.

Preheat the broiler. Lightly brush both sides of the eggplant slices with oil and broil about 6 inches (15 cm) from the heat, turning only once, until golden brown on both sides and completely tender. Remove from the heat and arrange attractively on a platter.

In a small bowl, mix the sour cream, salt, pepper, basil, mint, and garlic. Drizzle the dressing over the eggplant and scatter the chopped tomatoes over the top.

Makes 6 servings

GREEN GREENS PUREE

Per serving. Effective catbohydrares: 3.1 g Catbohydrates: 7.8 g
Fiber: 4.7 g
Protein: 5 g
Fat: 6.4 g
Calories: 98.

I like to have this with roasted salmon basted with butter.

Ingredients:
1 cup chicken stock or water
1/2 lb kale (any type), ribs removed and leaves chopped 2 cups shredded green cabbage
2 10-oz bags ready-to-use spinach 2 oz cream cheese
2 Tbsp whipping cream
Sea salt and freshly ground black pepper

Bring the stock or water to a boil in a large pot. Add the kale, cabbage, and spinach. Cook, stirring occasionally, until the kale wilts.

Turn the heat to low, cover, and cook until the vegetables are very tender, about 45 minutes to 1 hour. Check the water level occasionally. There should be enough to keep the vegetables just juicy and prevent them from sticking to the pan. If there is too much water near the end of the cooking time, remove the lid and allow it to evaporate.

Transfer the mixture to a food processor and puree until smooth. Add the cream cheese and cream. Sea- son to taste with salt and pepper. Blend again to mix smoothly. Return to the pot and stir over low heat until piping hot.

Makes 6 servings

KOHLRABI AND CELERY GRATIN

Per serving.

Effective catbohydtates: 5.4 g Catbohydrates: 10.1 g
Fiber: 4.7 g
Protein: 5.8 g
Fat: 16.8 g
Calories: 205
The flavors of the celery and kohlrabi playoff each other in this dish. Don’t be intimidated-gratin is just a fancy name for ”scalloped. ”

Note: If you are so inclined, peel the strings from the celery ribs using a vegetable peeler. It makes them a little less chewy but is not essential.

Ingredients:
6 large celery ribs, trimmed
4 medium kohlrabi, about 1 1/2 lb. (680 g) total, peeled 1 cup whipping cream
1/3 cup water
2 garlic doves, minced
1/2 tsp sea salt
Freshly ground black pepper
1/2 cup freshly grated Parmesan cheese

Preheat the oven to 350◦F (l75◦C). Butter a 13 X 9-inch (32.5 X 22.5-cm) baking dish and place on a rimmed baking sheet to catch any spills.

Cut the celery into 1/4-inch (0.6-cm) slices. Cut the kohlrabi into 1/4-inch (0.6-cm) slices. Layer the celery and kohlrabi in the baking dish.

In a medium saucepan, combine the cream, water, garlic, salt, and pepper to taste. Bring to a boil over medium heat. Pour over the vegetables and sprinkle with the cheese.

Bake for 50 to 60 minutes, or until the top is golden and the vegetables are tender. Remove from the oven and let settle for 10 minutes before serving.

Makes 6 servings

MARINATED MUSHROOMS

Per serving. Carbohydrates: 3.9 g
Protein: 0.5 OZ
Other vegetables, such as green beans, zucchini, summer squash, green peppers, and leeks, can also be mari- nated in this way.

Ingredients:
3 cups chicken stock, homemade or College Inn 1 cup dry white wine
1 cup olive oil
1 small bunch parsley, 10 sprigs 2 cloves garlic, pressed
1 tsp thyme leaves 1 bay leaf
10 peppercorns
1 tsp salt
1 lb mushrooms (leave whole if small; otherwise halve or quarter them)

Place all ingredients except mushrooms in saucepan. Bring to a boil, reduce heat, and simmer gently for 45 minutes. Strain marinade and return it to saucepan. Bring to a simmer. Add mushrooms and simmer, covered, for about 10 minutes. Transfer mushrooms and marinade to a ceramic or glass dish. Taste marinade and adjust seasoning. Cover dish with plastic wrap and marinate for at least 4 hours. Remove mushrooms with slotted spoon and spoon some marinade over them.

Makes 4 servings

MASHED CAULIFLOWER

Per serving. Carbohydrates: 4.8 g
Protein: 0.35 oz If you love mashed potatoes and can’t stand the idea of giving them up, this is a very pleasant surprise.

Ingredients:
1/2 head cauliflower, tough stem trimmed Salt to taste
4 oz butter (1 stick) 1/4 cup heavy cream Black pepper to taste

Steam cauliflower until fairly soft, about 15 minutes, adding salt to steamer. Pull florets apart with a fork. Put pieces into a mixing bowl. Add butter and heavy cream. Beat with electric mixer or mash with potato masher. Season generously with salt and pepper. Reheat in microwave if necessary.

Depending on your taste, you can add a small amount of fresh herbs, such as rosemary or chives, to en- hance flavor without affecting the carbohydrate portion.

Makes 6 servings

MEDITERRANEAN EGGPLANT STEW

Per serving. Carbohydrates: 8.5 g
Protein: 3.2 oz

Ingredients:
1 Tbsp olive oil
1 Tbsp minced shallot
1/2 cup sliced button mushrooms
1/2 cup diced red bell pepper
2 medium eggplants, about 1 pound each, peeled and cut into large chunks 1 tsp salt
1 tsp dried oregano
1/2 tsp red pepper flakes 1 lb ground turkey

Heat oil over low temperature in a Dutch oven. Add shallots, mushrooms, bell pepper, and eggplant. Add seasonings and stir ingredients together. Raise heat to medium. Vegetables will start to ”sweat” or release liquid, as they cook. Continue stirring for 7-10 minutes, allowing some of this liquid to cook away. Add the ground turkey to the pot and stir gently to blend. Cover pot, lower the temperature, and allow to cook for 45 minutes. It is not necessary to stir the pot as long as the heat is low. Serve the stew warm. It will store for 3-4 days in the refrigerator. It may also be stored in the freezer for 2-3 months. KW

Makes about 10 servings

MEXICAN RICE-AFLOWER

Per serving. Effective Carbohydrates: 3 g
Carbohydrates: 5 g
Fiber: 3 g
Protein: 2 g
Fat: 3 g
Calories: 47
I’m sure you’ve been to a nice Mexican restaurant and had their wonderful rice with those just-perfect seasonings. Now, you can enjoy it without the accompanying carb load!

Ingredients:
1 head cauliflower (yield about 6 cups chopped, instructions below) 2 tablespoons lard
1 medium-sized onion, chopped
3 cloves garlic, minced, about 1 1/2 tablespoons
1/2 teaspoon seasoning salt
2 teaspoons chicken bouillon granules 3 tablespoons tomato sauce
1 teaspoon lemon pepper
1/8 teaspoon ground cumin

Cut the cauliflower into pieces that will fit into the bowl of a food processor; pulse until it is the consistency of rice. (Do not use a steady chop setting or it won’t have the proper texture. You can do it by hand, but be prepared to get very tired!) Set the chopped cauliflower aside.

Melt the lard over medium heat in a large frying pan. Add the onion, garlic, and seasoning salt, and cook until they are beginning to brown, about 8 minutes.

Add the remaining ingredients and the chopped cauliflower to the pan, stirring well so that all the ingredi- ents are evenly dispersed throughout the ”rice.” Cook, continuing to stir frequently, for about 5 minutes or until the cauliflower is heated through. Serve hot.

This will keep refrigerated for a few days; reheat in the microwave or with a bit of oil in a frying pan over medium heat until it is hot.

MUSHROOMS SAUTEED WITH WINE AND GARLIC
Makes 2 servings
Per serving.
Carbohydrates: 3.25 g
Protein: 0.4 OZ

Ingredients:
2 Tbsp olive oil
1 clove garlic, finely chopped 2 cups sliced mushrooms
1/4 cup dry red wine
Salt and black pepper to taste

Heat olive oil in skillet. Add garlic, saute briefly, about 1 minute. Add mushrooms. Saute 1 minute. Add wine. Continue to saute until all liquid is absorbed, about 10 minutes. Season with salt and pepper.

Makes 2 servings

PARMESAN”CRUSTED ZUCCHINI

Per serving. Carbohydrates: 5.75 g
Protein: 3.34 oz

Ingredients:
2 small zucchini, about 8 inches, cut into 1/4-inch slices 1 egg, slightly beaten
3/4 cup freshly grated Parmesan cheese Olive oil to fry, about 1 cup
Salt and pepper to taste

If you use zucchini without removing some of the moisture, this recipe can turn out soggy.Reducing moisture content is simple – just liberally salt the slices with a shaker, then place onpaper towels for about 15 minutes. Heat oil in skillet. It should be hot, simmering, but not boilinghard. Blot zucchini slices dry, dip in egg, then Parmesan. Fry in hot oil until golden brown. Drainon paper towels and season with salt and pepper.

Makes 6 servings

PARMESAN-CRUSTED CAULIFLOWER

Per serving.

Effective carbohydrates: 5.1 g Carbohydrates: 8.5 g
Fiber: 3.4 g
Protein: 15.2 g
Fat: 14.5 g
Calories: 219
This is a very attractive-looking cauliflower dish: large lacy wedges of cauliflower crusted with cheese. You can add spices to the cheese-garlic powder, oregano, basil-if you like or serve it with Simple Tomato Sauce (page 242).

Ingredients:
2 lb cauliflower, trimmed
2 Tbsp extra-virgin olive oil 1 large egg
1 Tbsp whipping cream
2 cups freshly grated Parmesan cheese

Slice the cauliflower into very thin wedges, keeping the pieces no thicker than 1/2 inch (1.2 cm). A few florets will crumble, and that’s fine. Just set them aside.

Preheat the oven to 400◦F (200◦C). Spread the oil on a rimmed baking sheet (preferably nonstick), or on a parchment- lined, rimmed baking sheet.

Beat the egg with the cream in a shallow bowl and spread the cheese out on a plate. Dip each side of the cauliflower wedges into the egg mixture, then press each side into the cheese. Lay the pieces on the baking sheet. When you are finished, mix the crumbled florets with the remaining eggs and cheese and drop small spoonfuls onto the baking sheet, flattening them slightly.

Bake for 15 to 20 minutes, or until browned on the bottom and easy to turn without the cheese sticking to the pan. Turn over and bake for 10 minutes longer.

VARIATION

Add 1/2 tsp. (2.5 ml) turmeric, 2 tsp. (10 ml) Garam Masala (page 249), and 1 Tbsp. (15 ml) cumin seeds to give this dish an Indian flair.

Makes 6 servings

PUREED CAULIFLOWER WITH CELERY ROOT

Per serving.

Carbohydrates: 8.8 g
Protein: ¡0.5 OZ

Ingredients:
1/2 tsp salt 1 bay leaf
1 medium celery root (8 oz), peeled and cut into large chunks (see Note, page 400) 1 small head cauliflower, cut into I-inch pieces
1 Tbsp olive oil
1/2 tsp dried dill weed 1 Tbsp minced parsley

Add salt and bay leaf to 2 quarts water in a large saucepan. Bring liquid to a rolling boil. Drop in the celery root and cauliflower, reduce temperature, and simmer for about 30 minutes. Vegetables are ready when they are fork tender. Strain vegetables from cooking liquid and place in the workbowl of your food processor. Blend until they acquire a creamy texture (3-4 minutes.) Add oil, dill, and parsley. Blend ingredients again for 1 minute. Serve pureed vegetables warm. This recipe will keep in the refrigerator for 3-4 days. It may also be stored in the freezer for 2-3 month.

This recipe is helpful for gastroparesis. The soft texture and mild flavor of the pureed vegetables facilitate easier digestion when a low-bulk diet is recommended. kw

Makes 4 servings

ROASTED VEGETABLES

Per serving. Carbohydrates: 7.3 g
Protein: 0.6 oz

Ingredients:
1 red bell pepper, cut in strips about 1 1/4 inches wide 1 cup mushrooms, whole or halved if they are big
1/2 bulb fennel, cut in thick triangles 20 spears asparagus
4 shallots, peeled
4 cloves garlic, peeled Olive oil to coat
Salt and black pepper to taste

Preheat oven to 450◦F.

Toss vegetables with a generous coating of olive oil. Season with salt and pepper. Spread on baking sheet. Roast at 450◦F for 15 minutes, then reduce heat to 375◦F. Check for desired doneness. Asparagus could be done at this point. I like things browned, so I would cook asparagus about 30 minutes in all and peppers about 1 hour. Check every 15 minutes and remove vegetables that are done to your liking. Rub vegetables in brown pan oil to get flavor. Serve warm or at room temperature, alone or with Aioli.

Makes 8 servings

ROASTED FENNEL WITH ROSEMARY

Per serving. Carbohydrates: 6.6 g
Protein:¡0.5 oz

Ingredients:
2 bulbs trimmed fennel (see Note), sliced in quarters lengthwise 1 cup leeks, washed thoroughly and sliced in 1/2-inch diagonals 1/2 cup diced red bell pepper
3 Tbsp chopped black olives 4 Tbsp olive oil
1/2 tsp salt
1/2 tsp black pepper 1 tsp dried rosemary

Preheat oven to 425◦F. In a large mixing bowl, gently toss together fennel, leeks, red pepper, and black olives. Add olive oil, salt, black pepper, and rosemary to the vegetables and mix ingredients together, taking care that all vegetables are lightly coated with the oil and seasoning. In a baking tray, arrange the fennel first, placing cut sides down. Evenly distribute the remaining ingredients over the fennel. Bake the vegetables uncovered on the middle oven rack for 45 minutes.

The roasted vegetables should be served warm. They will keep in the refrigerator for 4-5 days in an air- tight container.

Note: Fennel resembles a smooth celery in color and shape but has a fragrance like anise or licorice. Its base is bulbous and it has featherlike strands in its center (its leaflooks a bit like dill). Select fennel that has smooth skin and does not appear wrinkled or dried out. Look for one with a large bulb, slightly smaller than a baseball. For this recipe trim away all parts of the vegetable but the bulb. KW

ROASTED MUSHROOMS WITH GARLIC AND THYME
Makes 4 servings
Per serving. Effective carbohydrates: 5.4 g Carbohydrates: 6.8 g
Fiber: 1.4 g
Prorein: 2.4 g
Fat: 7.2 g
Calories: 98
While these mushrooms won’t win any prizes for beauty, they will for taste. Of course, they’re fabulous with beef or added to a salad. Lining the baking sheet with foil makes cleanup easy.

Ingredients:
1 lb small mushrooms
2 Tbsp extra-virgin olive oil
Sea salt and freshly ground black pepper 1 garlic clove, minced
1 Tbsp balsamic vinegar
1 Tbsp fresh thyme leaves or 1 tsp. (5 ml) dried thyme

Preheat the oven to 450◦F (225◦C). Line a rimmed baking sheet with foil.

In a large bowl, combine the mushrooms, oil, and salt and pepper to taste. Toss to mix well. Spread evenly in the prepared baking sheet.

Place on the lowest rack in the oven. Roast for 10 to 15 minutes, or until the juice from the mushrooms has almost evaporated. Turn the mushrooms over and continue roasting for an additional 10 minutes, or until they are browned allover. Toss with the garlic, vinegar, and thyme. Check and adjust the seasoning.

RUTABAGA WITH BALSAMIC VINEGAR AND BROWNED BUTTER
Makes 8 servings
Per serving. Effective carbohydrates: 7.8 g Carbohydrates: 12.3 g
Fiber: 4.5 g
Protein: 1.8 g
Fat: 13.1 g
Calories: 161
Rutabagas are those large waxed golden and purple roots that are frequently called turnips. Regular turnips are the smaller white-bottomed and purple-topped roots. You can substitute them for the rutabagas here, if you like.

The balsamic vinegar balances the sweetness of the vegetable. Cut the rutabagas into quarters with a cleaver or a large heavy knife before you peel them. This makes them much easier to handle.

You can make the rutabaga puree up to 2 days ahead, cover, and refrigerate. Bring to room temperature and reheat, covered, in a 400◦F (200◦C) oven for 20 to 30 minutes.

I serve this for Thanksgiving and Christmas dinners, which is why the recipe makes a large amount.

Ingredients:
4 lb. (1.8 kg) rutabagas, peeled and cut into 1-inch (2.S-cm) cubes 8 Tbsp. (120 ml) unsalted butter
2 Tbsp. (30 ml) sour cream
Sea salt and freshly ground black pepper 2 Tbsp. (30 ml) balsamic vinegar

Place the rutabagas in a large pot and cover with cold water. Bring to a boil and cook at a moderate boil until the pieces are tender, 45 minutes to 1 hour. Drain well.

Mash by hand or puree in a food processor. Return to the pot and stir in 4 Tbsp. (60 ml) of the butter, the sour cream, and salt and pepper to taste. Stir over low heat until hot. Transfer the puree to a large gratin or baking dish.

Melt the remaining 4 Tbsp. (60 ml) butter in a small saucepan over low heat until it turns a nut brown. Add the vinegar. Drizzle over the puree and serve immediately.

Makes 2 servings

SAUTEED KALE WITH CRIMINI MUSHROOMS

Per serving.

Carbohydrates: 8.4 g
Protein: ¡0.5 oz

Ingredients:
5-6 large leaves kale (see Note 1) 1 Tbsp olive oil
1 tsp minced garlic
1/2 cup thinly sliced crimini mushrooms (see Note 2) 1 tsp soy sauce

In a large pot, bring 4 quarts of water to a rolling boil. Add kale and cook at a boil for 2-3 minutes. Remove kale from water and place in colander. Quickly rinse with cold water. Squeeze out excess moisture from leaves and place on cutting board. Cut off the stems and slice them into small pieces. Slice the leaves into bite- sized pieces (there should be about 2 cups). In a large skillet, heat oil on a low temperature. Add garlic and mushrooms and saute for a minute or two. Then add kale leaves and stems to the skillet. Raise the temper- ature to medium high and quickly saute for 2-3 minutes, stirring frequently. Season with soy sauce and serve warm. Remove vegetables from hot skillet to avoid overcooking. The kale will keep for 2 days in the refrigerator.

Notes

Select kale that has an even dark green color. Any yellow color indicates a loss of nutritional value. Leafy greens are perishable and should be used quickly once purchased. Wash kale in a large bowl of cold water and rinse several times until the water runs clear. Leafy greens like beet tops, collards, turnip tops, and broccoli rabe are similar to kale in their selection and handling.

Crimini mushrooms are tan to dark brown in color. Select mushrooms that are dry to the touch, without any soft spots or discoloration. KW

SAUTEED SPINACH WITH GARLIC AND PINE NUTS
Makes 4 servings
Per serving.
Carbohydrates: 4.9 g
Protein: 0.65 OZ

Ingredients:
2 Tbsp olive oil
1 clove garlic, peeled and chopped finely
1 lb fresh spinach, washed thoroughly, stems removed if too thick 2 Tbsp pine nuts, toasted and salted
Salt and black pepper to taste

Heat olive oil in skillet over medium heat. Saute garlic until lightly browned, about 2 minutes. Add spinach and saute until it is all wilted, about 10 minutes. Add pine nuts, stirring to distribute evenly. Season with salt and pepper and serve.

Makes 6 servings

SCALLOPED SAVOY CABBAGE

Per serving. Effective carbohydrates: 6.2 g Carbohydrates: 8.7 g
Fiber: 2.5 g
Protein: 6.4 g
Fat: 38.8 g
Calories: 398

Savoy cabbage is the crinkly-leafed cabbage, but regular green cabbage works just fine, too.
Scalloped vegetables are great when the weather turns cold. This cabbage goes well with all meats, but espe- cially with pork, ham, and sausages. Add a sprinkling of cheese, if you like, for the last 30 minutes of baking. To turn this into a meal, place sausages that you have browned on top of the cabbage for the last 30 minutes of cooking.

Ingredients:
1 lb Savoy cabbage
1/2 cup thinly sliced onion
1/2 cup freshly grated Parmesan cheese 2 1/2 cups whipping cream
3/4 tsp sea salt
Freshly ground black pepper

Preheat the oven to 350◦F (175◦C). Cover a rimmed baking sheet with foil.

Remove the outer leaves of the cabbage and cut the head into quarters. Core and slice thinly. Place in a large bowl and toss with the onion and cheese. Transfer to a 13 x 9-inch (32.5 x 22.5-cm) baking dish.

In a medium saucepan, bring the cream, salt, and pepper to taste to a boil. Pour over the cabbage and cover tightly with foil. Place on the prepared baking sheet.

Bake for 45 minutes. Remove the foil and bake for 30 minutes longer. Let the cabbage sit for 10 minutes before serving.

SOY, SAKE, AND BUTTER-GLAZED MUSHROOMS

Makes 4 small servings

Per serving. Effective carbohydrates: 8 g Carbohydrates: 9.4 g
Fiber: 1.4 g
Protein: 4.2 g
Fat: 7 g
Calories: 144

A wonderful accompaniment to Asian meals, these mushrooms are also good as an appetizer or thinly sliced and tossed in with a salad

Ingredients:
1 lb extra-large white mushrooms 1 cup water
1/4 cup soy sauce
1/2 cup sake
1/2 tsp each Splenda and Canadian Sugar Twin or 2 tsp. (10 ml) Spleuda 4 fresh ginger slices, 1/2-inch (1.2-cm) thick
2 Tbsp unsalted butter
1 tsp toasted sesame seeds

Trim the mushroom stems flush with the caps and save the stems for another use.

In a large pot, combine the water, soy sauce, sake, sweetener, and ginger. Bring to a boil and add the mush- rooms. Cook at a medium boil, turning the mushrooms over every 5 minutes, for about 20 minutes, or until the liquid turns into a light glaze. Remove the ginger. Stir in the butter and sesame seeds.

SPAGHETTI SQUASH

Makes 8 servings

Per serving. Carbohydrates: 5.85 g
Protein: 0.12 OZ

You can use spaghetti squash as you would pasta, so feel free to try it with Mushroom Cream Sauce, or White Clam Sauce.

Ingredients:
1 medium spaghetti squash, 2-3 lb (to yield 6 cups cooked squash) Salt and pepper to taste
Olive oil or butter to toss

Boil squash whole in water to cover for about 30 minutes, or cut in half and bake flesh side down at 350◦F for about 30 minutes, or until skin is tender. Remove seeds and stringy material in center. Scoop out flesh of squash (it too is stringy, but there is a difference). Toss with salt and pepper and enough olive oil or butter to coat. Serve as is, or toss with grated cheese or the sauce of your choice.

SPAGHETTI SQUASH, CARBONARA-STYLE

Makes 8 servings

Per serving. Effective carbohydrates: 5.5 g Carbohydrates: 6.7 g
Fiber: 1.2 g
Protein: 6.1 g
Fat: 13.7 g
Calories: 170

Carbonara was one of my favorite pastas-spaghetti enrobed in a sauce of eggs, prosciutto or pancetta, Parmesan cheese, and black pepper. This casserole has all the flavor and none of the side effects from pasta eating.
I prefer to dice the prosciutto from a thick slice for this rather than use thin slices. You can also use bacon in place of prosciutto. If you do, cook 6 slices until almost crisp and drain off the fat before adding to the egg mixture.

Ingredients:
2 oz. (56 g) prosciutto, finely diced
2 Tbsp. (30 ml) extra-virgin olive oil 1 large egg
1 large egg yolk
1/2 cup (120 ml) whipping cream
1/4 cup (60 ml) water
1/4 tsp. (1.2 ml) sea salt
1/2 tsp. (2.5 mt) freshly ground black pepper
1 cup (240 mt) freshly grated Parmesan cheese
1/2 recipe Basic Spaghetti Squash (opposite page)

Preheat the oven to 350◦F (175◦C).

Combine the prosciutto and oil in a small frying pan. Cook over medium-low heat until the prosciutto starts to brown. Remove from the heat.

In a large bowl, beat together the egg, egg yolk, cream, water, salt, pepper, and Parmesan. Stir in the prosciutto and oil. Stir in the squash.

Transfer to an 8 x 8-inch (20 x 20-cm) baking dish. Bake for 35 to 40 minutes, or until the center barely jiggles. Let sit for 10 minutes before serving.

SPAGHETTI SQUASH FRITTERS I LATKES

Makes 4 servings

Per serving. Carbohydrates: 10.1 g
Protein: 1.2 oz

Ingredients:
2 cups cooked spaghetti squash (see Note) 3 Wasa Fiber Rye crackers
3 eggs
2 Tbsp grated Parmesan cheese 1 tsp paprika
1/2 cup coarsely chopped flat-leaf parsley
1/2 tsp salt
1/4 tsp black pepper 1 cup canola oil

Prepare squash as described in Note below. Measure 2 cups chopped pulp into a large mixing bowl and set aside. (Discard remaining pulp or save for another purpose.)

Blend crackers in the food processor workbowl for 2-3 minutes, until they are in coarse crumbs. Remove crumbs from workbowl and set aside. Combine eggs, cheese, paprika, parsley, salt, and pepper in the workbowl and blend together for 2-3 minutes.

Add egg-cheese mixture from workbowl to the cooked squash in the large mixing bowl Stir to combine. Add cracker crumbs to squash mixture and mix in evenly. Measure 2 Tbsp of mixture for each fritter. Shape them into patties about 1/3 inch thick.

Add the canola oil to a heavy skillet. Heat on medium-low flame. Test the cooking temperature by adding a drop of batter. You’ve got the right temperature when the batter cooks on the surface of the oil. Carefully lower the fritters into the oil a few fritters at a time. Do not overcrowd the skillet. Cook for 4-5 minutes on each side. Place cooked fritters on paper towels to absorb excess oil. This recipe yields 12 fritters.

Note

Spaghetti squash is an oblong, pale yellow squash. Its hard outer shell is not edible. The inside pulp sep- arates into long spaghetti-like strands after cooking.

To cook the squash, slice it in half lengthwise. Remove the seeds. Oil a baking tray and place the squash cut side down on the tray. Bake at 375◦F for 50 minutes. After the squash cools, scoop out the pulp. Coarsely chop the cooked squash before adding to fritter recipe. KW

Makes 6 servings

SPICY ROASTED AND MASHED EGGPLANT

Per serving.

Effective carbohydrates: 8.5 g Carbohydrates: 13.5 g
Fiber: 5 g
Protein: 2.4 g
Fat: 12.7 g
Calories: 168 Lovers of Indian food will recognize this as bharta. This dish is great served warm or cold as a dip.

Ingredients:
2 medium eggplants, about 2 lb. (908 g) total, cut in half lengthwise
1/3 cup vegetable oil
1/2 cup finely chopped onion
2 Tbsp finely chopped fresh ginger 1 Tbsp minced garlic
2 tsp ground cumin 1 tsp sweet paprika
1 tsp ground coriander
1/2 tsp cayenne pepper
1/2 lb tomatoes, coarsely chopped
1/3 chopped fresh cilantro
Sea salt and freshly ground black pepper

Preheat the oven to 350 (175C).

Oil a pan large enough to hold the eggplant halves in a single layer. Place the halves, cut side down, in the pan. Roast until the flesh is soft, about 1 hour. Cool slightly. Scoop the pulp from the eggplant skin into a sieve and let drain while you prepare the rest of the ingredients.

Heat the oil in a large heavy skillet over medium-high heat. Add the onion and saute until golden brown. Add the ginger, garlic, cumin, paprika, coriander, and cayenne. Stir for a minute longer. Add the tomatoes and cook over high heat, stirring frequently, until the tomatoes thicken and become pulpy.

Mash in the eggplant, reduce the heat, and stir until slightly thickened. Remove from the heat and stir in the cilantro. Season to taste with salt and pepper.

Makes 2 servings

STIR-FRIED CELERY WITH SESAME

Per serving.

Effective carbohydrates: 1.5 g Carbohydrates: 2.8 g
Fiber: 1.3 g
Protein: 1.8 g
Fat: 5.9 g
Calories: 74
Besides going well with other Asian dishes, this is also good cold. Try it as a toppingfor tofu. Note: If you don’t have any sake around, just use water.

Ingredients:
4 large celery ribs
1 Tbsp. (15 ml) vegetable oil
2 tsp. (10 ml) sake Pinch of Splenda
4 tsp. (20 00) soy sauce Ground dried chile peppers
2 Tbsp. (30 ml) sesame seeds, lightly toasted and crushed

Remove the strings from the celery using a vegetable peeler (no, you don’t have to-but it makes a better dish!) and cut each piece into 2-inch (5-cm) segments. Cut each segment lengthwise into 14 -inch (O.6-cm) strips.

Heat the oil in a large frying pan over high heat and add the celery. Stir-fry until just tender, about 1 minute. Add the sake and Splenda and stir until the liquid has evaporated. Add the soy sauce and stir until the liquid is almost gone. Stir in the chile peppers to taste. Transfer to a dish and sprinkle with the sesame seeds.

STUFFED SAVOY CABBAGE WITH RED SAUCE
Makes 4 servings
Per serving.
Carbohydrates: 11.3 g
Protein: 5.7 oz

Ingredients:
8 outer leaves Savoy cabbage (see Note) 2 Wasa Fiber Rye crackers
1 1/4 lb lean ground beef 2 eggs
1 stalk celery, diced small
1 cup green bell pepper, diced small
1/2 tsp salt
1 tsp dried oregano
1 1/2 cups Italian-Style Red Sauce

Remove 8 outer leaves from a head of Savoy cabbage. Rinse them under cold water. Bring 2 quarts of water to a boil in a stockpot. Add the cabbage leaves and cook at a boil for 4-5 minutes. Remove the leaves from the water and place in a colander to drain.

In the food processor workbowl, blend crackers into coarse crumbs. Combine the ground beef and eggs in a large mixing bowl. Add the cracker crumbs, celery, bell pepper, salt, and oregano. Thoroughly mix all ingre- dients together, then divide the mixture into 8 portions.

Stuff the cabbage leaves one at a time. Place a leaf of cooked cabbage on a flat surface. Using a paring knife, remove about 1/2 inch from the bottom of the center rib, to make the leaf easier to roll. Place a portion of the meat and crumb mixture in the center of the leaf near the bottom. Fold the sides of the leaf over the filling. Starting at the bottom, roll up the leaf to enclose the filling. The finished roll should be about 2 x 3 inches. Continue in this fashion until all the leaves are stuffed.

Preheat oven to 375◦F. Pour 1/2 cup of the red sauce on the bottom of an 8 x 8 baking pan. Place cab- bage rolls on the sauce with seam side down. Pour the remaining red sauce over the cabbage. Bake uncovered for 1 hour. Serve warm. The stuffed cabbage will keep in the refrigerator for 3-4 days. The rolls may also be stored in the freezer for 2-3 months.

Note: Savoy cabbage resembles the common variety of green cabbage in color and shape. Its leaves are thinner and have a lacy surface texture. You can substitute green cabbage if you are unable to find Savoy. Food counts will remain unchanged. KW

Makes 6 servings

TWICE-BAKED CAULIFLOWER

Per serving. Effective carbohydrates: 5.9 g Catbohydrates: 9.5 g
Fiber: 3.6 g
Protein: 13.8 g
Fat: 26.3 g
Calories: 320

Okay, I admit it’s not exactly twice-baked, because the cauliflower is boiled and then baked, but it sounds good as a title. And it’s much tastier than a twice-baked potato!

Ingredients:
2 lb. (908 g) cauliflower, trimmed and cut into florets 4 oz. (112 g) cream cheese
2 Tbsp. (30 ml) unsalted butter
1/2 cup (120 ml) sour cream
1/4 cup (60 ml) minced green onion
1/4 cup (60 ml) freshly grated Parmesan cheese 8 bacon slices, cooked until crisp and crumbled 1 cup (240 ml) shredded aged cheddar cheese

Preheat the oven to 350◦F (175◦C).

Cook the cauliflower in a large pot of rapidly boiling water until tender. Drain well and mash. (Or puree in a food processor if you want a smoother texture.) Mix in the cream cheese, then the butter, sour cream, green onion, Parmesan, and all but 1 Tbsp. (15 ml) of the bacon.

Spread evenly in an 8 x 8-inch (20 x 20-cm) baking dish. Sprinkle with the cheddar and reserved bacon. Bake for 30 to 35 minutes, or until hot and bubbly around the sides.

ZUCCHINI, SOUR CREAM, AND JACK CHEESE BAKE

Makes 4 servings

Per serving. Effective carbohydrates: 4.7 g Carbohydrates: 6.3 g
Fiber: 1.6 g
Protein: 11.3 g
Fat: 28.7 g
Calories: 320

Jack cheese is ftirly mild, but you can use a cheese that packs more punch, like an aged cheddar or Asiago. Or try hot pepper Jack.

Ingredients:
4 Tbsp. (60 ml) unsalted butter
1/2 cup (120 ml) finely chopped green onion 1 garlic clove, minced
1 lb. (454 g) zucchini, trimmed and sliced VB inch (0.3 ml) thick 1 cup (240 ml) grated Jack cheese
1 large egg
1/2 cup (120 ml) sour cream
1/2 (2.5 ml) sea salt
2 Tbsp. (30 ml) chopped fresh basil or 1 tsp. (5 ml) dried

Preheat the oven to 350◦F (175◦C). Butter an 8 X 8-inch (20 X 20-cm) baking dish.

Melt 1 Tbsp. (15 ml) of the butter in a large frying pan over medium heat. Add the onion and garlic and saute until the onion is translucent. Scrape into a large bowl.

In the same frying pan, melt the remaining 3 Tbsp. (45 ml) butter over medium-high heat. Add the zuc- chini and cook, stirring frequently, until the moisture has evaporated and the zucchini is tender. Transfer to a food processor and pulse until smooth.

Add the cheese, egg, sour cream, salt, and basil. Pulse to combine. Add the onions and pulse once. Pour into the prepared baking dish.

Bake for 30 minutes, or until lightly golden.

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