Notes:
Another great snack or appetizer idea.

Servings: n/a

Ingredients:
Rectangular shaped sandwich ham
Cream cheese - softened
Green onions

Directions:
Spread out a piece of ham and spread with cream cheese. Put 1 green onion across the long end and roll up. Cut off excess onion. Now put toothpicks at each end and in about 1 1/2" increments. Cut between toothpicks. Warning!!! Very addictive! There are lots of things you could put in the middle of this in place of green onion. I have a friend that does it with pickles, but I don't like that. It is good with carrots or lettuce as well.

Submitted by:
Marci

Notes:
Great quick fix snack.

Servings: n/a

Ingredients:
Celery
1 8 oz. pkg cream cheese - softened
1 pack onion soup mix (I prefer Liptons)

Directions:
Mix cream cheese and soup mix together. Cut celery into desired sizes. Stuff with cream cheese mix. This is a great party appetizer.

Submitted by:
Marci

Notes:
Breakfast on the go!

Servings: 6-9

Ingredients:
2 7-ounce cans whole green chiles, drained well *
8 ounces pepper-jack cheese, shredded
3 eggs
3/4 cup heavy cream
1/2 teaspoon salt
4 ounces cheddar cheese, shredded

Directions:
Grease an 8×8" baking pan. Slice each chile along one long side and open flat. Arrange half of the chiles in the bottom of the baking pan, skin side down, in a single layer. Top with the pepper-jack cheese. Arrange the remaining chiles over the cheese, skin side up. Beat the eggs, cream and salt well. Pour evenly over the chiles. Top with the cheddar cheese. Bake at 350º for 35 minutes, until golden brown. Let stand 10 minutes before cutting.

Makes 6-9 servings
Can be frozen

* You can also use your own home-roasted green chiles. Click here to find out how to roast them. You'll need about 8-10 Anaheim or New Mexico chiles depending on the size.

Per 1/6 Recipe: 292 Calories; 25g Fat; 13g Protein; 3g Carbohydrate; 0g Dietary Fiber; 3g Net Carbs
Per 1/8 Recipe: 219 Calories; 19g Fat; 10g Protein; 2g Carbohydrate; 0g Dietary Fiber; 2g Net Carbs
Per 1/9 Recipe: 195 Calories; 17g Fat; 9g Protein; 2g Carbohydrate; 0g Dietary Fiber; 2g Net Carbs

Submitted by:
Dr Marc

Notes:
 Simply delicious cauliflower soup

Servings: 6

Ingredients:
1 small cauliflower, cut into small chunks, about 20 ounces after trimming
1 small onion, diced or leeks, chopped, 2 1/2 ounces
2 tablespoons celery, finely chopped
2 tablespoons butter
3 cups chicken broth
1/2 cup heavy cream
Salt and pepper, to taste
2 tablespoons fresh parsley, finely chopped *

Directions:
In a 3-quart saucepan, sauteé the onion or leek and celery in the butter until tender. Add the chopped cauliflower, a bit of salt and pepper and the broth; bring to a boil. Turn down the heat to low; cover and simmer until the cauliflower is very tender, about 20-25 minutes. Use a stick blender to puree the soup until completely smooth and thick. Add the cream; mix well. Add salt and pepper, if needed. Stir in the parsley and serve.

Makes about 6 cups or 6 big servings

Per Serving: 150 Calories; 12g Fat; 5g Protein; 6g Carbohydrate; 3g Dietary Fiber; 3g Net Carbs

Submitted by:
Dr Marc

Notes:
Italian without the pasta.

Servings: 8

Ingredients:
1 pound ground beef
1/2 pound Italian sausage
1 clove garlic, minced
2 tablespoons onion, chopped
1/2 pound fresh mushrooms, sliced
8 ounce can tomato sauce
Salt, to taste
1/8 teaspoon pepper
1/4 teaspoon Italian seasoning, or to taste
4 ounces mozzarella cheese, shredded, 1 cup

Topping:
1/2 cup sour cream
1/2 cup mayonnaise
1/2 teaspoon garlic powder
1/2 teaspoon pepper
1/2 cup freshly shredded Parmesan cheese *
4 ounces mozzarella cheese, shredded, 1 cup

Directions:
Brown the meats along with the garlic, onions and mushrooms; season with a little salt and pepper. Drain fat; stir in the remaining ingredients. Adjust the seasoning if necessary and put in a greased 7×11" baking dish.

Combine the topping ingredients and spoon over the surface of the meat mixture. Spread evenly with a spatula. Bake at 350º about 40 minutes until the topping is nicely browned.

Per Serving: 463 Calories; 38g Fat; 24g Protein; 5g Carbohydrate; 1g Dietary Fiber; 4g Net Carbs

Submitted by:
Dr Marc

Notes:
Low carb Mexican

Servings: 4

Ingredients:
4 boneless chicken breasts
Seasonings of your choice
1 tablespoon butter
1 small onion, chopped, 2 1/2 ounces
4 ounce can mushrooms or 1/4 pound fresh mushrooms, sliced
4 ounce can chopped green chiles
4 ounces pepper-jack cheese, shredded

Directions:
Flatten and season the chicken breasts; grill and keep warm. Meanwhile, in a small skillet, sauteé the onions and mushrooms in butter until the onions are tender. Stir in the chilies. Place the chicken pieces on a baking sheet or in a shallow baking pan. Top with the mushroom mixture, then with the cheese. Bake at 350º about 5-10 minutes until the cheese has melted.

Per Serving: 224 Calories; 8g Fat; 32g Protein; 4g Carbohydrate; 2g Dietary Fiber; 2g Net Carbs

Submitted by:
Dr Marc

Notes:
Substitute for rice

Servings: 6

Ingredients:
10 ounces fresh cauliflower, grated, 1/2 medium
1 small onion, slivered, 2 1/2 ounces
2-3 tablespoons butter or oil or a combination
1/2 cup salsa
1/8 teaspoon garlic powder
3/4 teaspoon salt, or to taste
1/4 teaspoon pepper
1/8 teaspoon granular Splenda

Directions:
In a very large skillet with a lid, sauté the onion in butter and/or oil until tender. Stir in the grated cauliflower, then the remaining ingredients. Mix well. Cover and simmer 10-12 minutes until the cauliflower is tender, but not mushy, stirring occasionally.

Per Serving: 56 Calories; 4g Fat; 1g Protein; 5g Carbohydrate; 2g Dietary Fiber; 3g Net Carbs

Submitted by:
Dr Marc

Notes:
This is a very easy way to create a fat-free, sugar-free, tasty dessert.

I prefer regular Cherry Jell-O to the Black Cherry flavor, although either may be used.

I have substituted almond extract for the vanilla, and it also tastes delicious!

Servings: 4

Ingredients:
1 small package Sugar-Free Cherry Jell-O
3/4 Cup boiling water
2 packets Splenda sweetener
1 tsp. vanilla extract
1 Cup frozen dark sweet cherries, pitted (No Sugar Added) - do not thaw
1 Cup fat-free plain yogurt

Directions:
In blender, dissolve Jell-O and Splenda in boiling water. Add vanillla extract.
Blend on low until completely dissolved.
Dump in frozen cherries, then yogurt.
Blend on high to puree cherries and to whip air into the mixture.
Pour into four serving containers.
Refrigerate for 30 minutes or longer.
Enjoy!

Submitted by:
Jane

Notes:
This is a great low carb, sugar-free, diabetic safe recipe.  I’ve had this a while and I got it from another person on this site.  I modified this one by basically using an egg white and imitation vanilla.  I also recalculated the nutrition information to match what I put in this recipe.  It is really pretty good and I was so shocked.  I will be eating this again and again.

Servings: 1

Ingredients:
1 egg white
2 Tblsp. Whole Ricotta Cheese (or you can use cream cheese)
1 tsp. imitation vanilla extract
1 pkt. Splenda
Dash of cinnamon
Dash of nutmeg

Directions:
Mix all ingredients in a bowl. Whisk ingredients until well blended. Pour into a heated, greased skillet (or use griddle) and cook. Like pancakes, wait for first side to bubble in middle and then flip and cook other side. Serve with butter or sugar-free syrup.

Submitted by:
Samantha

Notes:
This is a great meal served right out of the crock along side mashed potatoes and steamed vegetables, but it also works well sliced and served later for sanwhiches, subs and paninis.  You may also fork shred the warm meat for use in burritos.  I consider this one of the most useful “make ahead” dishes, because it is so versatile.

The resulting “au jus gravy” is absolutely delicious!  It makes for great “French Dip” sandwhiches.

Servings: 8

Ingredients:
Olive oil spray, like PAM
2.5 Lb - 3.5 Lb beef Round or Rump roast (must be these very lean cuts to be "Core Plan")
1 packet "Good Seasonings" Zesty (or regular) Italian Dressing Mix (dry powder in pouch, unprepared)
1 can fat-free beef broth (I use only Campbell's original condensed "double concentrated", which is fat-free)
1 large yellow onion, thickly sliced

Optional (count as Flex Points):
Whole wheat tortillas for burrito
Crusty roll for French Dip
Whole grain bread for Panini

Directions:
Spray inside of 3.5 Qt crock with olive oil spray, or line with plastic Crock Pot liner.
Trim any visible fat from beef, then place the roast in the center of the bottom of the crock.
Sprinkle meat evenly with Italian dressing dry powder, to season.
Around and on meat, set thick onion slices (or quarters).
Pour broth against inside wall of crock, so as not to disturb the seasoning on the meat.

Cover and cook on LOW for 6 - 8 hours.

I do not like to overcook beef, so after 6 hours I insert an oven thermoter to determine when it is done
to medium rare.

Remove onions to small dish.

Remove roast to foil, seal loosely to allow it to cool if to be served as sliced beef.

Pour off liquid and refrigerate.

If shredding beef, return warm beef to crock and use 2 forks to shred meat (with or without onion).

1/3 C - 1/2 C of shredded beef = 1 serving

When liquid has cooled, skim off any fat from top. Divide into serving portions and refrigerate or freeze.

Meal Ideas:

Beefy Burrito -
Mix a serving of the shredded meat with a small amount of salsa verde.
Microwave to warm.
Heat a fat-free, low-carb, high-fiber, whole grain tortilla until soft.
Wrap meat in tortilla.
Top with optional toppings: fat-free sour cream, fat-free shredded cheese, lettuce, tomatoe
Wrap burrito style and grill on George Foreman style grill until toasted.

Panini:
Pre-heat George Foreman style indoor grill.
Re-heat thin slices of beef in microwave on medium.
Place the beef between two thick slices of whole grain bread,
with or without fat-free cheese.
Spray outside of bread with olive oil spray.
Toast and serve with heated Au Jus Gravy for dipping

Submitted by:
Jane