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Recipe Guide Book

HEALTHY LIVING RECIPE BOOK

from 1,200 calorie meals to low carb diets- these are our favorite dishes a fresh take on foods to make

HEALTHY LIVING RECIPE BOOK

from 1,200 calorie meals to low carb diets- these are our favorite dishes a fresh take on foods to make

COPYRIGHT AND TRADEMARKS © 2019 Be Young Total Health. All rights reserved. Printed in the United States of America. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or use of any information-storage or retrieval system, for any purpose without the express written permission of Be Young Total Health. Registered and/or pending trademarks of Be Young Total Health in the United States and in foreign countries are used throughout this work. Use of the trademark symbols “ ® ” or “ ™ ” is limited to one or two prominent trademark usages for each mark. Trademarks understood to be owned by others are used in a non- trademark manner for explanatory purposes only, or ownership by others is indicated to the extent known.

HEALTHY LIVING RECIPE BOOK – A Fresh Take on Foods to Make

CONTENTS

Under 20 Carbohydrate Diet

BREAKFAST RECIPES

LUNCH RECIPES

DINNER RECIPES

Under 40 Carbohydrate Diet

BREAKFAST RECIPES

LUNCH RECIPES

DINNER RECIPES

109

1200 Calorie Diet

141

BREAKFAST RECIPES

143

LUNCH RECIPES

159

DINNER RECIPES

181

p. 5

UNDER 20 CARBOHYDRATE DIET

HEALTHY LIVING RECIPE BOOK – A Fresh Take on Foods to Make

Under 20 Carbohydrate Diet BREAKFAST RECIPES

Cauliflower Hash Browns

SERVINGS: 4 INGREDIENTS ȧȧ 1 head Cauliflower (shredded/riced using a food processor or grater) ȧȧ ½ large Onion (shredded using a food processor or grater)

ȧȧ 2 tbsp. Golden flaxseed meal ȧȧ ½ tsp Garlic salt or sea salt ȧȧ 1 large Egg ȧȧ 1-2 large Egg white

ȧȧ Oil for frying PREPARATION

1. Microwave the riced cauliflower for 2-3 minutes, until tender or you can steam it. Set aside to cool. 2. Meanwhile, whisk together the shredded onion, golden flaxseed meal, garlic salt, egg, and one egg white in a large bowl. 3. When the riced cauliflower is cool enough to handle, wrap it in a cheesecloth or towel. Squeeze tightly over the sink to drain as much moisture as possible. 4. Stir the cauliflower into the bowl with the other ingredients. If it doesn’t stick together well when trying to form a patty add another egg white. 5. Heat a generously oiled skillet over medium heat. Drop tablespoons full of the cauliflower mixture onto the pan and press down with a spatula to form hash brown patties. Cook for 2-4 minutes, until the bottom is browned, then flip and repeat for 2-4 minutes on the other side. Repeat with the remaining cauliflower mixture.

NUTRITIONAL INFORMATION: 6 Net Carbs per Serving

p. 3

Under 20 Carbohydrate Diet Chocolate Peanut Butter Muffins

SERVINGS: 6 INGREDIENTS ȧȧ 1 cup almond flour ȧȧ ¼ cup sweetener of your choice ȧȧ 1 tsp baking powder ȧȧ 1 pinch salt ȧȧ ⅓ cup raw or unsweetened peanut butter ȧȧ ⅓ cup almond milk ȧȧ 2 large eggs ȧȧ ½ cup Sugar-free chocolate chips PREPARATION 1. Preheat the oven to 350 degrees F and combine all dry ingredients (except chocolate chips) in a large mixing bowl and stir.

2. Add the peanut butter and almond milk and stir tocombine. 3. Add in 1 egg at a time, stirring until each is fully combined. 4. Fold in the cacao nibs or sugar-free chocolate chips.

5. Spray a muffin tin with cooking oil spray and even distribute the batter to make 6 large muffins. 6. Bake for 20-30 minutes and let them cool completely. Enjoy with some butter or a drizzle of sugar-free maple syrup.

NUTRITIONAL INFORMATION: 2 Net Carbs per Serving

p. 4

HEALTHY LIVING RECIPE BOOK – A Fresh Take on Foods to Make

Coconut Flour Porridge

SERVINGS: 1 INGREDIENTS

ȧȧ 2 tablespoons coconut flour ȧȧ 2 tablespoons golden flax meal

ȧȧ ¾ cup water ȧȧ Pinch of salt

ȧȧ 1 large egg, beaten ȧȧ 2 teaspoons butter

ȧȧ 1 tablespoon heavy cream or coconut milk ȧȧ 1 tablespoon of your favorite sweetener PREPARATION 1. Measure the first four ingredients into a small pot over medium heat and stir. When it begins to simmer, turn it down to medium-low and whisk until it begins to thicken. 2. Remove the coconut flour porridge from heat and add the beaten egg, a half at a time, while whisking continuously. Place back on the heat and continue to whisk until the porridge thickens. 3. Remove from the heat and continue to whisk for about 30 seconds before adding the butter, cream and sweetener. 4. Garnish with your favorite toppings.

NUTRITIONAL INFORMATION: 4 Net Carbs per Serving

p. 5

Under 20 Carbohydrate Diet Cream Cheese Pancakes

SERVINGS: 1 INGREDIENTS ȧȧ 2 oz. cream cheese ȧȧ 2 eggs ȧȧ 1 tsp granulated sugar substitute ȧȧ ½ tsp cinnamon PREPARATION

1. Put all ingredients in a blender. Blend until smooth. Let rest for 2 minutes so the bubbles can settle. Pour ¼ of the batter into a hot pan greased with butter or pam spray. Cook for 2 minutes until golden, flip and cook 1 minute on the other side. Repeat with the rest of the batter. 2. Serve with sugar free syrup and fresh berries.

NUTRITIONAL INFORMATION: 3 Net Carbs per Serving (Four Pancakes)

p. 6

HEALTHY LIVING RECIPE BOOK – A Fresh Take on Foods to Make

Cucumber Green Tea Breakfast Smoothie

SERVINGS: 1 INGREDIENTS ȧȧ 8 ounces water ȧȧ 2 tsp Matcha Green Tea powder

ȧȧ 1 cup sliced cucumber ȧȧ 2 ounces ripe avocado ȧȧ 1 tsp lemon juice ȧȧ ½ tsp lemon liquid stevia ȧȧ ½ cup ice PREPARATION 1. Pour the water and green tea powder into a bender first and give it a whir to combine. 2. Add the remaining ingredients and blend on high until smooth. 3. Taste and adjust sweetener as desired. 4. Enjoy immediately or refrigerate until ready to serve.

NUTRITIONAL INFORMATION: 3.4 Net Carbs per Serving

p. 7

Under 20 Carbohydrate Diet Flourless Waffles

SERVINGS: 4 INGREDIENTS ȧȧ 4 Large Eggs ȧȧ ½ Cup Almond Butter

ȧȧ 1 Tablespoon sweetener of your choice ȧȧ ½ Teaspoon Gluten Free Baking Powder PREPARATION

1. Blend all ingredients in a blender or food processor, or in a bowl using a hand mixer, until smooth. 2. Spray or brush the waffle maker lightly with oil of choice or butter. Preheat according to the manufacturer instructions. Once the bubbles in the batter have settled, pour half the batter evenly into the waffle maker and close. Follow manufacturer instructions to finish cooking. 3. Repeat step 2 with the remaining batter.

NUTRITIONAL INFORMATION: 3 Net Carbs per Serving

p. 8

HEALTHY LIVING RECIPE BOOK – A Fresh Take on Foods to Make

Good Morning Chili

SERVINGS: 8 INGREDIENTS ȧȧ 2 pounds ground grass fed beef ȧȧ 1 pound ground liver or spicy Italian sausage ȧȧ 4 cups tomato sauce ȧȧ 1 green bell pepper, seeded and chopped ȧȧ 1 red bell pepper, seeded and chopped ȧȧ 2 green Chile peppers, seeded and chopped ȧȧ 2 slices bacon ȧȧ 1 cup organic beef broth ȧȧ ¼ cup chili powder ȧȧ ½ yellow onion, chopped ȧȧ 3 stalks celery, chopped

ȧȧ 1 Tablespoon minced garlic ȧȧ 3 Tablespoon fresh oregano ȧȧ 2 teaspoon ground cumin ȧȧ 3 Tablespoon fresh basil ȧȧ 1 Teaspoon sea salt ȧȧ 1 Teaspoon ground black pepper ȧȧ 1 Teaspoon cayenne pepper ȧȧ 1 Teaspoon paprika Toppings ȧȧ Fried Eggs

ȧȧ Avocado, cubed into chunks ȧȧ Bacon, fried and crumbled PREPARATION 1. Heat a large stock pot over medium-high heat. 2. Crumble the ground chuck, bacon and sausage into the hot pan, and cook until evenly browned. 3. Drain off excess grease. 4. Pour in the tomato sauce. Add the onion, celery, green and red bell peppers, Chile peppers, and broth. 5. Season with chili powder, garlic, oregano, cumin, basil, salt, pepper, cayenne, and paprika. 6. Stir to blend, then cover and simmer over low heat for at least 2 hours, stirring occasionally. 7. After 2 hours, taste, and adjust salt, pepper, and chili powder if necessary. The longer the chili simmers, the better it will taste. 8. Remove from heat and serve, or refrigerate, and serve the next day. 9. Top with a fried egg, avocado and bacon pieces.

NUTRITIONAL INFORMATION: 16 Net Carbs per Serving

p. 9

Under 20 Carbohydrate Diet Hot Cross Buns

SERVINGS: 8 INGREDIENTS

ȧȧ ⅔ cup coconut flour ȧȧ ⅓ cup psyllium husks ȧȧ 1 tsp baking powder ȧȧ 2 tbsp. granulated sweetener of choice or more (to taste) ȧȧ ½ tsp salt

ȧȧ ½ tsp mixed spice ȧȧ ½ tsp cinnamon ȧȧ ½ tsp ground cloves ȧȧ 4 eggs - medium ȧȧ 1 cup boiling water ȧȧ Sugar-Free chocolate chips (optional) Icing ȧȧ Powdered sweetener icing mix PREPARATION 1. Mix all the dry ingredients in a mixing bowl. 2. Add the eggs and mix.

3. Add the boiling water and mix until evenly combined. 4. Roll into 8 equal balls and place on a baking tray. 5. Bake in a fan assisted oven at 350 F for 20-30 minutes until golden on the outside and cooked in the center. Icing 1. Mark each hot cross bun with a cross using the powdered sweetener confectioners icing mix and water paste.

NUTRITIONAL INFORMATION: 2.9 Net Carbs per Serving

p. 10

HEALTHY LIVING RECIPE BOOK – A Fresh Take on Foods to Make

Iced Coffee Protein Shake

SERVINGS: 1 INGREDIENTS ȧȧ ½ avocado (or ¼ large avocado), frozen with skin and pit removed ȧȧ 4 ounces unsweetened Coffee Cold Brew, frozen into cubes ȧȧ 1 ¼ cup unsweetened almond milk ȧȧ 1 scoop whey protein ȧȧ 1 tablespoon cacao powder ȧȧ ¼ teaspoon cinnamon ȧȧ ½ cup ice (in addition to cold brew cubes) Optional: Stevia to taste PREPARATION 1. In a blender, add all ingredients except protein powder and blend, starting on a low speed and working your way up. 2. When mixture has blended, add protein powder and blend on the lowest setting until just incorporated to avoid damaging delicate proteins.

NUTRITIONAL INFORMATION: 5.5 Net Carbs per Serving

p. 11

Under 20 Carbohydrate Diet Mushroom Omelet

SERVINGS: 1 INGREDIENTS ȧȧ 3 eggs

ȧȧ 1 oz. butter, for frying ȧȧ 1 oz. shredded cheese ȧȧ 1/5 yellow onion ȧȧ 3 mushrooms ȧȧ Salt and pepper to taste PREPARATION 1. Crack the eggzs into a mixing bowl with a pinch of salt and pepper. Whisk the eggs with a fork until smooth and frothy. 2. Add salt and spices to taste. 3. Melt butter in a frying pan. Once the butter has melted, pour in the egg mixture. 4. When the omelet begins to cook and get firm, but still has a little raw egg on top, sprinkle cheese, mushrooms and onion on top (optional). 5. Using a spatula, carefully ease around the edges of the omelet, and then fold it over in half. When it starts to turn golden brown underneath, remove the pan from the heat and slide the omelet on to a plate.

NUTRITIONAL INFORMATION: 4 Net Carbs per Serving

p. 12

HEALTHY LIVING RECIPE BOOK – A Fresh Take on Foods to Make

Pumpkin Spice Doughnuts

SERVINGS: 9 INGREDIENTS

ȧȧ ½ cup pumpkin puree (not pie filling) ȧȧ ¼ cup heavy cream or coconut cream ȧȧ 4 eggs ȧȧ 2 tbsp. avocado oil ȧȧ 1 tsp vanilla extract ȧȧ 1 tsp vanilla liquid stevia ȧȧ ½ cup coconut flour ȧȧ 2 tsp pumpkin pie spice ȧȧ 1 tsp baking powder ȧȧ ¼ tsp baking soda ȧȧ ½ cup Sugar-free Confectioners sweetener ȧȧ Pinch of salt Pumpkin Glaze ȧȧ 1 cup Sugar-free Confectioners sweetener

ȧȧ 1 teaspoon pumpkin pie spice ȧȧ 2 tablespoons coconut milk PREPARATION 1. Preheat oven to 350 degrees F. 2. Grease a donut pan for 9 donuts.

3. In a stand mixer mix the first 6 ingredients until smooth. 4. In another bowl whisk the rest of the ingredients together. 5. Slowly add the dry ingredients into the wet ingredients in the stand mixer until combined thoroughly. 6. Pour the batter into the donut pan. 7. Bake 15 minutes. 8. Allow to cool completely before glazing (if desired). 9. To make the glaze simply add ingredients into a stand mixer and blend until smooth. 10. Drizzle or coat donuts if desired.

NUTRITIONAL INFORMATION: 2.6 Net Carbs per Serving

p. 13

Under 20 Carbohydrate Diet Quiche Lorraine

SERVINGS: 8 INGREDIENTS ȧȧ 4 Eggs (Lightly Beaten) ȧȧ 5 Slices Crisp Bacon (Diced) ȧȧ 2 Cups Cream ȧȧ ¼ Cup Parmesan (Grated) ȧȧ 1 Cup Gruyere cheese (Diced) ȧȧ ¼ Cup Minced Onions ȧȧ 1 Teaspoon Chives (Chopped) ȧȧ ¼ Teaspoon Nutmeg (Grated) ȧȧ Cayenne Pepper to Taste ȧȧ ½ Teaspoon Salt ȧȧ ¼ Teaspoon Pepper PREPARATION 1. Sauté bacon until crisp. 2. Drain and set aside.

3. Pour off all but 1 tablespoon of bacon drippings and sauté onions until tender. 4. Sprinkle bacon, onions, chives, and cheeses evenly over bottom of no/n-stick pie pan. 5. Combine eggs, cream, nutmeg, cayenne, salt, and pepper and strain over all. 6. Preheat oven to 375 degrees F. 7. Bake quiche in lower third of oven for 25-30 minutes or until puffed and browned. Serve hot.

NUTRITIONAL INFORMATION: 2.9 Net Carbs per Serving

p. 14

HEALTHY LIVING RECIPE BOOK – A Fresh Take on Foods to Make

Raspberry Chia Pudding

SERVINGS: 1 INGREDIENTS ȧȧ 1 cup coconut milk ȧȧ ½ cup water ȧȧ 1 cup fresh or frozen raspberries ȧȧ ½ cup whole chia seeds ȧȧ 1 tsp vanilla powder or 2-3 tsp unsweetened vanilla extract Optional: Stevia to taste PREPARATION 1. Place the coconut milk, water and raspberries into a blender and pulse until blended. Reserve a few raspberries for topping. 2. Mix the chia seeds, raspberry milk mixture, vanilla, and sweetener (optional). 3. Let it sit for at least 25-30 minutes, ideally overnight in the fridge. Then, spoon into serving glasses. 4. Serve with the reserved raspberries and store in the fridge for up to 3 days.

NUTRITIONAL INFORMATION: 4.2 Net Carbs per Serving

p. 15

Under 20 Carbohydrate Diet Spinach, Sausage, and Feta Frittata

SERVINGS: 18 INGREDIENTS ȧȧ 12 oz. raw breakfast sausage ȧȧ 10 oz. pkg. of frozen chopped spinach, thawed and drained ȧȧ ½ cup crumbled feta cheese ȧȧ 12 eggs ȧȧ ½ cup heavy cream ȧȧ ½ cup unsweetened plain almond milk ȧȧ ½ tsp salt ȧȧ ¼ tsp black pepper ȧȧ ¼ tsp ground nutmeg PREPARATION 1. Break up the raw sausage into small pieces and place it in a medium bowl. 2. Squeeze any remaining liquid out of the spinach, and break it up into the same bowl as the sausage. 3. Sprinkle the feta cheese over the mixture and toss lightly until combined. 4. Lightly spread into 18 greased muffin cups. 5. Meanwhile, in a large bowl beat the eggs, cream, almond milk, salt, pepper, and nutmeg together until fully combined. 6. Gently pour into the pan or muffin cups until about ¾ the way full. 7. Bake at 375 degrees F for 30 minutes or until fully set. 8. Serve warm or at room temperature.

NUTRITIONAL INFORMATION: 1 Net Carbs per Serving

p. 16

HEALTHY LIVING RECIPE BOOK – A Fresh Take on Foods to Make

Under 20 Carbohydrate Diet LUNCH RECIPES

Balsamic Cucumber Salad

SERVINGS: 6 INGREDIENTS ȧȧ 1 large English cucumber, halved and sliced ȧȧ 2 cups grape tomatoes, halved ȧȧ 1 medium red onion, halved and thinly sliced ȧȧ ½ cup balsamic vinaigrette ȧȧ ¾ cup crumbled reduced-fat feta cheese PREPARATION 1. In a large bowl, combine cucumber, tomatoes and onion. 2. Add vinaigrette; toss to coat.

3. Refrigerate, covered, until serving. 4. Just before serving, stir in cheese. NUTRITIONAL INFORMATION: 8 Net Carbs per Serving

p. 17

Under 20 Carbohydrate Diet Barbecue BLT Chicken Salad

SERVINGS: 8 INGREDIENTS ȧȧ ½ cup mayonnaise ȧȧ 3-4 tablespoons no sugar barbecue sauce ȧȧ 2 tablespoons finely chopped onion ȧȧ 1 tablespoon lemon juice ȧȧ ¼ teaspoon pepper

ȧȧ 8 cups torn salad greens ȧȧ 2 large tomatoes, chopped ȧȧ 1 ½ pounds boneless skinless chicken breasts, cooked and cubed ȧȧ 10 bacon strips, cooked and crumbled ȧȧ 2 hard-boiled large eggs, sliced PREPARATION 1. In a small bowl, combine the first 5 ingredients; mix well. 2. Cover and refrigerate until serving. 3. Place salad greens on a large serving platter. 4. Sprinkle with tomatoes, chicken and bacon; garnish with eggs. 5. Drizzle with dressing.

NUTRITIONAL INFORMATION: 3 Net Carbs per Serving

p. 18

HEALTHY LIVING RECIPE BOOK – A Fresh Take on Foods to Make

Broccoli Almond Stir-Fry

SERVINGS: 5 INGREDIENTS ȧȧ 1 teaspoon cornstarch ȧȧ 1 teaspoon sugar ȧȧ 3 tablespoons cold water ȧȧ 2 tablespoons reduced-sodium soy sauce ȧȧ 1 teaspoon sesame oil ȧȧ 4 cups fresh broccoli florets ȧȧ 2 tablespoons canola oil ȧȧ 1 large sweet red pepper, cut into 1-inch chunks ȧȧ 1 small onion, cut into thin wedges ȧȧ 2 garlic cloves, minced ȧȧ 1 tablespoon minced fresh gingerroot ȧȧ ¼ cup slivered almonds, toasted PREPARATION 1. In a small bowl, combine cornstarch and sugar. 2. Stir in water, soy sauce and sesame oil until smooth; set aside. 3. In a large nonstick wok or skillet, stir-fry broccoli in hot oil 3 minutes. 4. Add pepper, onion, garlic and ginger; stir-fry 2 minutes. 5. Reduce heat. 6. Stir soy sauce mixture; stir into vegetables with nuts. 7. Cook and stir 2 minutes or until thickened.

NUTRITIONAL INFORMATION: 8 Net Carbs per Serving

p. 19

Under 20 Carbohydrate Diet Cauliflower Cheese Soup

SERVINGS: 8 INGREDIENTS ȧȧ 1 medium head cauliflower, broken into florets ȧȧ 1 medium carrot, shredded ȧȧ ¼ cup chopped celery ȧȧ 2 ½ cups chicken broth or vegetable broth ȧȧ 3 tablespoons butter ȧȧ 3 tablespoons all-purpose flour ȧȧ ¾ teaspoon salt ȧȧ ⅛ teaspoon pepper ȧȧ 2 cups 2% milk ȧȧ 1 cup shredded cheddar cheese ȧȧ ½ to 1 teaspoon hot pepper sauce, optional PREPARATION 1. In a Dutch oven, combine the cauliflower, carrot, celery, and broth. 2. Bring to a boil. 3. Reduce heat; cover and simmer for 12-15 minutes or until vegetables are tender (do not drain). 4. In a large saucepan, melt butter. 5. Stir in the flour, salt and pepper until smooth. 6. Gradually add milk. 7. Bring to a boil over medium heat; cook and stir for 2 minutes or until thickened. 8. Reduce heat. 9. Stir in the cheese until melted, adding hot pepper sauce if desired. 10. Stir into the cauliflower mixture.

NUTRITIONAL INFORMATION: 8 Net Carbs per Serving

p. 20

HEALTHY LIVING RECIPE BOOK – A Fresh Take on Foods to Make

Heirloom Tomato Salad SERVINGS: 12 INGREDIENTS ȧȧ 1 package (5 ounces) spring mix salad greens ȧȧ 3 tablespoons olive oil ȧȧ 2 tablespoons balsamic vinegar ȧȧ 1 teaspoon Dijon mustard ȧȧ 1 garlic clove, minced ȧȧ ½ teaspoon sugar ȧȧ ¼ teaspoon dried oregano ȧȧ 3 large heirloom tomatoes, sliced

ȧȧ ½ cup fresh basil leaves ȧȧ ⅓ cup pine nuts, toasted ȧȧ 3 tablespoons chopped red onion ȧȧ 2 ounces fresh goat cheese, crumbled PREPARATION 1. Place salad greens in a large bowl. 2. In a small bowl, whisk oil, vinegar, mustard, garlic, sugar and oregano until blended. 3. Pour over salad greens; toss to coat. 4. Transfer to a large platter. Arrange tomato slices over greens. 5. Top with basil, pine nuts, onion and cheese. 6. Serve immediately.

NUTRITIONAL INFORMATION: 4 Net Carbs per Serving

p. 21

Under 20 Carbohydrate Diet Northwest Salmon Salad SERVINGS: 4 INGREDIENTS ȧȧ 1 salmon fillet (1 pound) ȧȧ ½ teaspoon salt ȧȧ ½ teaspoon plus ⅛ teaspoon coarsely ground pepper, divided ȧȧ 2 tablespoons lemon juice, divided ȧȧ 4 fresh dill sprigs

ȧȧ 1 cup chopped peeled cucumber ȧȧ ½ cup reduced-fat sour cream ȧȧ ¼ cup finely chopped sweet red pepper ȧȧ ¼ cup snipped fresh dill ȧȧ 3 tablespoons capers, drained ȧȧ 8 cups torn Bibb lettuce ȧȧ 1 medium peach, peeled and sliced

ȧȧ ¼ cup chopped hazelnuts ȧȧ ¼ cup fresh blueberries ȧȧ 4 thin slices red onion, separated into rings PREPARATION 1. Place salmon on a greased baking sheet; sprinkle with salt and ½ teaspoon pepper. 2. Drizzle with 1 tablespoon lemon juice; top with dill sprigs. 3. Bake, uncovered, at 425° for 15-18 minutes or until fish flakes easily with a fork. 4. Flake salmon into large pieces. 5. In a small bowl, combine the cucumber, sour cream, red pepper, snipped dill, capers and remaining pepper and lemon juice. 6. Divide lettuce among four plates. 7. Top with peach, hazelnuts, blueberries, onion and salmon. 8. Serve with dressing.

NUTRITIONAL INFORMATION: 10 Net Carbs per Serving

p. 22

HEALTHY LIVING RECIPE BOOK – A Fresh Take on Foods to Make

Shrimp Salad Stuffed Tomatoes

SERVINGS: 4 INGREDIENTS ȧȧ 1 pound peeled cooked shrimp, (21-25 per pound; thawed if frozen), tails removed, chopped

ȧȧ 1 stalk celery, finely diced ȧȧ ¼ cup minced fresh basil ȧȧ 10 Kalamata olives, pitted and finely chopped ȧȧ 1 medium shallot, minced ȧȧ 2 tablespoons reduced-fat mayonnaise

ȧȧ 1 tablespoon white-wine vinegar ȧȧ Pinch of freshly ground pepper ȧȧ 4 large ripe tomatoes, cored PREPARATION 1. Combine shrimp, celery, basil, olives, shallot, mayonnaise, vinegar and pepper in a medium bowl. 2. Stir to combine. 3. Carefully hollow out the inside of each tomato using a melon baller or small spoon; reserve the scooped tomato for another use. 4. To serve, fill each tomato with a generous ½ cup of the shrimp salad. Make Ahead Tip: Prepare the salad (Step 1). Cover and refrigerate for up to 1 day. NUTRITIONAL INFORMATION: 9 Net Carbs per Serving

p. 23

Under 20 Carbohydrate Diet Southwest Shredded Pork Salad

SERVINGS: 12 INGREDIENTS ȧȧ 1 boneless pork loin roast (3 to 4 pounds) ȧȧ 1 ½ cups apple cider or juice ȧȧ 1 can (4 ounces) chopped green chilies, drained ȧȧ 3 garlic cloves, minced ȧȧ 1 ½ teaspoons salt ȧȧ 1 ½ teaspoons hot pepper sauce ȧȧ 1 teaspoon chili powder ȧȧ 1 teaspoon pepper ȧȧ ½ teaspoon ground cumin ȧȧ ½ teaspoon dried oregano ȧȧ 12 cups torn mixed salad greens ȧȧ 1 can (15 ounces) black beans, rinsed and drained

ȧȧ 2 medium tomatoes, chopped ȧȧ 1 small red onion, chopped ȧȧ 1 cup fresh or frozen corn ȧȧ 1 cup crumbled Cotija or shredded part-skim mozzarella cheese ȧȧ Salad dressing of your choice PREPARATION 1. Place pork in a 5- or 6-qt. slow cooker. 2. In a small bowl, mix cider, green chilies, garlic, salt, pepper sauce, chili powder, pepper, cumin and oregano; pour over pork. 3. Cook, covered, on low 6-8 hours or until meat is tender. 4. Remove roast from slow cooker; discard cooking juices. 5. Shred pork with two forks. 6. Arrange salad greens on a large serving platter. 7. Top with pork, black beans, tomatoes, onion, corn and cheese. 8. Serve with salad dressing. Freeze option: Place shredded pork in a freezer container; top with cooking juices. Cool and freeze. To use, partially thaw in refrigerator overnight. Heat through in a saucepan, stirring occasionally. NUTRITIONAL INFORMATION: 9 Net Carbs per Serving

p. 24

HEALTHY LIVING RECIPE BOOK – A Fresh Take on Foods to Make

Spicy Seafood Soup SERVINGS: 12 INGREDIENTS ȧȧ ½ cup chopped onion ȧȧ ½ cup chopped celery ȧȧ 2 tablespoons butter ȧȧ 4 cups chicken broth ȧȧ 3 cups tomato juice ȧȧ 1 can (14 ½ ounces) diced tomatoes, undrained ȧȧ 1 tablespoon Worcestershire sauce ȧȧ 1 teaspoon seafood seasoning

ȧȧ 1 teaspoon dried oregano ȧȧ ½ teaspoon garlic powder ȧȧ ½ teaspoon hot pepper sauce ȧȧ ¼ teaspoon cayenne pepper ȧȧ 1 bay leaf

ȧȧ ½ cup uncooked small shell pasta or elbow macaroni ȧȧ 1 pound uncooked medium shrimp, peeled and deveined ȧȧ 1 can (6 ounces) crabmeat, drained, flaked and cartilage removed PREPARATION 1. In a large saucepan, sauté onion and celery in butter until tender. 2. Add the broth, tomato juice, tomatoes, Worcestershire sauce and seasonings; bring to a boil. 3. Reduce heat; cover and simmer for 20 minutes. 4. Discard bay leaf. Add pasta to the soup; cook, uncovered, until pasta is tender. 5. Add shrimp and crab; simmer 5 minutes longer or until shrimp turn pink.

NUTRITIONAL INFORMATION: 8 Net Carbs per Serving

p. 25

Under 20 Carbohydrate Diet Taco Stuffed Zucchini Boats

SERVINGS: 6 INGREDIENTS

ȧȧ 3 zucchini medium ȧȧ 1 tablespoon olive oil ȧȧ 2 cloves garlic ȧȧ 1 ½ pounds ground turkey or beef

ȧȧ ½ teaspoon chili powder ȧȧ ½ teaspoon onion powder ȧȧ ¼ teaspoon garlic powder ȧȧ ¼ teaspoon oregano ȧȧ 1 teaspoon cumin ȧȧ 1 teaspoon smoked paprika ȧȧ ¼ teaspoon salt ȧȧ 1 cup salsa ȧȧ 1 ½ cups Mexican shredded cheese blend Optional toppings: sour creamcilantro PREPARATION 1. Preheat the oven to 400 degrees F. 2. Scoop out the insides of the zucchini with a spoon and chop them. 3. Add the chopped zucchini to a large skillet. 4. Place the scooped out zucchini shells into a 9 x 13 baking dish. 5. Cook the chopped zucchini with olive oil and garlic on medium heat and add the turkey. 6. Once the turkey is browned, add the seasonings, salsa and 1 cup of cheese. 7. Continue to cook until cheese is melted.

8. Fill zucchini with this mixture then top with remaining cheese. 9. Cover and bake 20-25 minutes or until zucchini is tender. 10. Add optional toppings.

NUTRITIONAL INFORMATION: 6 Net Carbs per Serving

p. 26

HEALTHY LIVING RECIPE BOOK – A Fresh Take on Foods to Make

Taco Tomatoes

SERVINGS: 4 INGREDIENTS ȧȧ 1 tbsp. extra-virgin olive oil ȧȧ ¾ lb. ground beef ȧȧ 1 medium onion, chopped

ȧȧ 1 (1-oz.) packet taco seasoning ȧȧ 4 large, ripe beefsteak tomatoes ȧȧ ½ cup shredded Mexican cheese blend ȧȧ ½ cup shredded iceberg lettuce ȧȧ ¼ cup sour cream PREPARATION 1. In a large skillet over medium heat, heat oil. 2. Add onion and cook, stirring, until soft, 5 minutes. 3. Add ground beef and taco seasoning. 4. Cook, breaking up meat with a wooden spoon, until no longer pink, 8 minutes. 5. Drain fat. 6. Flip over tomatoes so they’re stem-side down and slice to make 6 wedges, being careful not to cut all the way through. 7. Carefully spread open wedges. 8. Divide taco meat among tomatoes, then top each with cheese, lettuce, and sour cream before serving.

NUTRITIONAL INFORMATION: 10 Net Carbs per Serving

p. 27

Under 20 Carbohydrate Diet Thai Chicken Lettuce Wraps

SERVINGS: 6 INGREDIENTS ȧȧ ¼ cup rice vinegar ȧȧ 2 tablespoons lime juice ȧȧ 2 tablespoons reduced-fat mayonnaise ȧȧ 2 tablespoons reduced-fat creamy peanut butter ȧȧ 1 tablespoon brown sugar ȧȧ 1 tablespoon reduced-sodium soy sauce ȧȧ 2 teaspoons minced fresh gingerroot ȧȧ 1 teaspoon sesame oil ȧȧ 1 teaspoon Thai chili sauce

ȧȧ 1 garlic clove, chopped ȧȧ 3 tablespoons canola oil ȧȧ ½ cup minced fresh cilantro THAI CHICKEN ȧȧ 2 cups cubed cooked chicken breast

ȧȧ 1 small sweet red pepper, diced ȧȧ ½ cup chopped green onions ȧȧ ½ cup shredded carrot ȧȧ ½ cup unsalted dry roasted peanuts, chopped, divided ȧȧ 6 Bibb or Boston lettuce leaves PREPARATION 1. In a blender, combine the first 10 ingredients. 2. While processing, gradually add oil in a steady stream; stir in cilantro. 3. Set aside. 4. In a large bowl, combine the chicken, red pepper, onions, carrot and ¼ cup peanuts. 5. Add dressing and toss to coat. 6. Divide among lettuce leaves; sprinkle with remaining peanuts. 7. Fold lettuce over filling.

NUTRITIONAL INFORMATION: 10 Net Carbs per Serving

p. 28

HEALTHY LIVING RECIPE BOOK – A Fresh Take on Foods to Make

Tuna Salad on Avocado

SERVINGS: 2 INGREDIENTS ȧȧ 1 avocado ȧȧ 1 lemon juiced ȧȧ 1 tbsp. red onion finely chopped ȧȧ 1 tbsp. celery finely chopped ȧȧ 1 tin tuna drained ȧȧ Sea salt, pepper, and dried dill to taste PREPARATION 1. Cut avocado in half, scoop out the middle, and place in a bowl 2. Add chopped onion and celery, lemon juice, and seasonings and mix well 3. Drain the tuna and add it to the other ingredients and mix again. 4. Place back into the avocado shells.

NUTRITIONAL INFORMATION: 6 Net Carbs per Serving

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Under 20 Carbohydrate Diet Turkey Pinwheels

SERVINGS: 1 INGREDIENTS ȧȧ 1 low carb tortilla ȧȧ 1 tbsp. pesto or Dijon mustard ȧȧ 2 slices deli turkey or any other lunch meat of your choice ȧȧ 1 slice provolone cheese PREPARATION 1. Spread tortilla with pesto or mustard. 2. Lay turkey over to cover about ¾ of the tortilla. 3. Place provolone on top and roll up tightly. 4. Cut into 4 or 5 slices.

NUTRITIONAL INFORMATION: 6 Net Carbs per Serving

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HEALTHY LIVING RECIPE BOOK – A Fresh Take on Foods to Make

Under 20 Carbohydrate Diet DINNER RECIPES

Baked Mushroom Chicken

SERVINGS: 4 INGREDIENTS ȧȧ 4 boneless skinless chicken breast halves (1 pound) ȧȧ ¼ cup all-purpose flour

ȧȧ 3 tablespoons butter, divided ȧȧ 1 cup sliced fresh mushrooms ȧȧ ½ cup chicken broth ȧȧ ¼ teaspoon salt ȧȧ ⅛ teaspoon pepper ȧȧ ⅓ cup shredded part-skim mozzarella cheese ȧȧ ⅓ cup grated Parmesan cheese ȧȧ ¼ cup sliced green onions PREPARATION 1. Flatten each chicken breast half to 1/4-in. thickness. Place flour in a shallow bowl. Dip chicken in flour to coat both sides; shake off excess. 2. In a large skillet, brown chicken in 2 tablespoons butter on both sides. Transfer to a greased 11 x 7-in. baking dish. In the same skillet, sauté mushrooms in the remaining butter until tender. Add the broth, salt and pepper. Bring to a boil; cook until liquid is reduced to ½ cup, about 5 minutes. Spoon over chicken. 3. Bake, uncovered, at 375° F until chicken is no longer pink, about 15 minutes. Sprinkle with cheeses and green onions. Bake until cheese is melted, about 5 minutes longer.

NUTRITIONAL INFORMATION: 7 Net Carbs per Serving

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Under 20 Carbohydrate Diet Barbecue Pork Ribs SERVINGS: 8 INGREDIENTS ȧȧ 2 ½ pounds boneless country-style pork ribs ȧȧ 2 teaspoons liquid smoke, optional ȧȧ ½ teaspoon salt ȧȧ 1 cup water Barbecue Sauce

ȧȧ ⅔ cup chopped onion ȧȧ 1 tablespoon canola oil ȧȧ ¾ cup each water and ketchup

ȧȧ ⅓ cup lemon juice ȧȧ 3 tablespoons sugar

ȧȧ 3 tablespoons Worcestershire sauce ȧȧ 2 tablespoons prepared mustard ȧȧ ½ teaspoon salt ȧȧ ½ teaspoon pepper ȧȧ ¼ teaspoon liquid smoke, optional PREPARATION 1. Place ribs in an 11x7-in. baking dish coated with cooking spray. Sprinkle with liquid smoke if desired and salt. Add water to pan. Cover and bake at 350° for 1 hour. 2. Meanwhile, in a saucepan, sauté onion in oil until tender. Add the remaining sauce ingredients; bring to a boil. Reduce heat; simmer, uncovered, for 15 minutes or until slightly thickened. 3. Drain ribs; top with half of the barbecue sauce. Cover and bake 1 hour longer or until meat is tender, basting every 20 minutes. Serve with remaining sauce.   Freeze option: Place cooled meat mixture in freezer containers. To use, partially thaw in refrigerator overnight. Microwave, covered, on high in a microwave-safe dish until heated through, gently stirring and

adding a little water if necessary. NUTRITIONAL INFORMATION: 13 Net Carbs per Serving

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HEALTHY LIVING RECIPE BOOK – A Fresh Take on Foods to Make

Bavarian Pot Roast SERVINGS: 10 INGREDIENTS ȧȧ 1 boneless beef chuck pot roast (about 3 pounds) ȧȧ 2 tablespoons canola oil ȧȧ 1 ¼ cups water ȧȧ ¾ cup beer or beef broth ȧȧ 1 can (8 ounces) tomato sauce ȧȧ ½ cup chopped onion

ȧȧ 2 tablespoons sugar ȧȧ 1 tablespoon vinegar ȧȧ 2 teaspoons salt ȧȧ 1 teaspoon ground cinnamon ȧȧ 1 bay leaf ȧȧ ½ teaspoon pepper ȧȧ ½ teaspoon ground ginger PREPARATION

1. In a Dutch oven, brown roast in hot oil. Combine water, beer, tomato sauce, onion, sugar, vinegar, salt, cinnamon, bay leaf, pepper and ginger. Pour over meat and bring to a boil. Reduce heat; cover and simmer until meat is tender, about 2 ½ -3 hours. 2. Remove meat. Discard bay leaf. Divide into 10 equal parts and serve.   Freeze option: Place sliced pot roast in freezer containers; top with cooking juices. Cool and freeze. To use, partially thaw in refrigerator overnight. Microwave, covered, on high in a microwave-safe dish until heated through, gently stirring and adding a little broth to pot roast if necessary. NUTRITIONAL INFORMATION: 5 Net Carbs per Serving

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Under 20 Carbohydrate Diet Caribbean Jerk Pork Tenderloins

SERVINGS: 4 INGREDIENTS

ȧȧ ¾ cup chopped peeled fresh peaches ȧȧ 1 small sweet red pepper, chopped ȧȧ 1 jalapeno pepper, seeded and chopped ȧȧ 2 tablespoons finely chopped red onion ȧȧ 2 tablespoons minced fresh cilantro

ȧȧ 1 tablespoon lime juice ȧȧ 1 garlic clove, minced ȧȧ ⅛ teaspoon salt ȧȧ ⅛ teaspoon pepper ȧȧ 2 tablespoons olive oil ȧȧ 1 tablespoon brown sugar ȧȧ 1 tablespoon Caribbean jerk seasoning ȧȧ 1 teaspoon dried thyme ȧȧ 1 teaspoon dried rosemary, crushed ȧȧ ½ teaspoon seasoned salt ȧȧ 1 pork tenderloin (1 pound) PREPARATION 1. In a small bowl, combine the first nine ingredients; set aside. In another small bowl, combine the oil, brown sugar, jerk seasoning, thyme, rosemary and seasoned salt. Rub over pork. 2. Grill, covered, over medium heat for 9-11 minutes on each side or until a thermometer reads 145° F. Let stand for 5 minutes before slicing. Serve with salsa.

NUTRITIONAL INFORMATION: 8 Net Grams per Serving

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HEALTHY LIVING RECIPE BOOK – A Fresh Take on Foods to Make

Coconut Curry Chicken

SERVINGS: 6 INGREDIENTS

ȧȧ 2 tbsp. Olive oil (divided) ȧȧ 1/2 large Onion (chopped) ȧȧ 1 lb. Chicken breast (cut into bite size pieces) ȧȧ 1 14.5-oz can Diced tomatoes (drained) ȧȧ 7 oz. Coconut cream (the entire cream part skimmed from a 14-oz can) ȧȧ ¼ cup Chicken broth ȧȧ 4 cloves Garlic (minced) ȧȧ 1 ½ tbsp. Curry powder (+1 tsp cumin if your curry powder doesn’t include it) ȧȧ 1 tsp Ground ginger ȧȧ 1 tsp Paprika ȧȧ ½ tsp Sea salt (to taste) PREPARATION 1. Heat oil in a large sauté pan over medium heat. Add the onion and sauté for about 7 to 10 minutes, until translucent and browned. 2. Push the onion to the side. Increase heat to medium high. Add another tablespoon oil and the chicken in a single layer. Sauté the chicken for just 1 to 2 minutes per side, only to brown the outside. 3. Add the diced tomatoes, coconut cream, chicken broth, garlic, curry powder, ground ginger, paprika, and sea salt. Stir everything together. Adjust salt to taste. 4. Bring the mixture to a boil, then reduce heat, cover, and simmer for about 15 to 20 minutes, until the chicken is cooked through, sauce is thick, and flavors develop to your liking.

NUTRITIONAL INFORMATION: 4 Net Carbs per Serving

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Under 20 Carbohydrate Diet Crab & Shrimp Stuffed Sole SERVINGS: 4 INGREDIENTS ȧȧ 1 can (6 ounces) crabmeat, drained, flaked and cartilage removed ȧȧ ½ cup chopped cooked peeled shrimp ȧȧ ¼ cup soft bread crumbs ȧȧ ¼ cup butter, melted, divided ȧȧ 2 tablespoons whipped cream cheese ȧȧ 2 teaspoons minced chives ȧȧ 1 garlic clove, minced

ȧȧ 1 teaspoon grated lemon zest ȧȧ 1 teaspoon minced fresh parsley

ȧȧ 4 sole fillets (6 ounces each) ȧȧ 1 ½ cups cherry tomatoes ȧȧ 2 tablespoons dry white wine or chicken broth ȧȧ 2 tablespoons lemon juice ȧȧ ½ teaspoon salt ȧȧ ½ teaspoon pepper PREPARATION

1. In a small bowl, combine the crab, shrimp, bread crumbs, 2 tablespoons butter, cream cheese, chives, garlic, lemon zest and parsley. Spoon about ¼ cup stuffing onto each fillet; roll up and secure with toothpicks. 2. Place each fillet on a double thickness of heavy-duty foil (about 18 x 12 in.). Combine the tomatoes, wine, lemon juice, salt, pepper and remaining butter; spoon over fillets. Fold foil around fish and seal tightly. 3. Grill, covered, over medium heat for 12-15 minutes or until fish flakes easily with a fork. Open foil carefully to allow steam to escape.

NUTRITIONAL INFORMATION: 5 Net Carbs per Serving

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HEALTHY LIVING RECIPE BOOK – A Fresh Take on Foods to Make

Garlic-Butter Steak

SERVINGS: 2 INGREDIENTS ȧȧ 2 tablespoons butter, softened, divided ȧȧ 1 teaspoon minced fresh parsley ȧȧ ½ teaspoon minced garlic ȧȧ ¼ teaspoon reduced-sodium soy sauce ȧȧ 1 beef flat iron steak or boneless top sirloin steak (¾ pound) ȧȧ ⅛ teaspoon salt ȧȧ ⅛ teaspoon pepper PREPARATION 1. Mix 1 tablespoon butter, parsley, garlic and soy sauce.

2. Sprinkle steak with salt and pepper. In a large skillet, heat remaining butter over medium heat. Add steak; cook until meat reaches desired doneness (for medium-rare, a thermometer should read 135°; medium, 140°; medium-well, 145°), 4-7 minutes per side. Serve with garlic butter.

NUTRITIONAL INFORMATION: 0 Net Carbs per Serving

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Under 20 Carbohydrate Diet Lemon Parsley Baked White Fish

SERVINGS: 4 INGREDIENTS

ȧȧ 3 tablespoons lemon juice ȧȧ 3 tablespoons butter, melted ȧȧ ¼ cup all-purpose flour ȧȧ ½ teaspoon salt ȧȧ ¼ teaspoon paprika ȧȧ ¼ teaspoon lemon-pepper seasoning ȧȧ 4 cod fillets or Tilapia fillets (6 ounces each) ȧȧ 2 tablespoons minced fresh parsley ȧȧ 2 teaspoons grated lemon zest PREPARATION

1. Preheat oven to 400°. In a shallow bowl, mix lemon juice and butter. In a separate shallow bowl, mix flour and seasonings. Dip fillets in lemon juice mixture, then in flour mixture to coat both sides; shake off excess. 2. Place in a 13x9-in. baking dish coated with cooking spray. Drizzle with remaining lemon juice mixture. Bake 12-15 minutes or until fish just begins to flake easily with a fork. Mix parsley and lemon zest; sprinkle over fish.

NUTRITIONAL INFORMATION: 7 Net Carbs per Serving

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HEALTHY LIVING RECIPE BOOK – A Fresh Take on Foods to Make

Ricotta Stuffed Portobello Mushrooms

SERVINGS: 6 INGREDIENTS ȧȧ ¾ cup reduced-fat ricotta cheese ȧȧ ¾ cup grated Parmesan cheese, divided ȧȧ ½ cup shredded part-skim mozzarella cheese ȧȧ 2 tablespoons minced fresh parsley ȧȧ ⅛ teaspoon pepper ȧȧ 6 large Portobello mushrooms ȧȧ 6 slices large tomato ȧȧ ¾ cup fresh basil leaves ȧȧ 3 tablespoons slivered almonds or pine nuts, toasted ȧȧ 1 small garlic clove

ȧȧ 2 tablespoons olive oil ȧȧ 2 to 3 teaspoons water PREPARATION

1. In a small bowl, mix ricotta cheese, ¼ cup Parmesan cheese, mozzarella cheese, parsley and pepper. Remove and discard stems from mushrooms; with a spoon, scrape and remove gills. Fill caps with ricotta mixture. Top with tomato slices. 2. Grill, covered, over medium heat until mushrooms are tender, 8-10 minutes. Remove from grill with a metal spatula. 3. Meanwhile, place basil, almonds and garlic in a small food processor; pulse until chopped. Add remaining Parmesan cheese; pulse just until blended. While processing, gradually add oil and enough water to reach desired consistency. Spoon over stuffed mushrooms before serving.

NUTRITIONAL INFORMATION: 7 Net Carbs per Serving

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Under 20 Carbohydrate Diet Roasted Turkey with Berry Compote

SERVINGS: 12 INGREDIENTS ȧȧ 1 teaspoon salt

ȧȧ ½ teaspoon garlic powder ȧȧ ½ teaspoon dried thyme ȧȧ ½ teaspoon pepper ȧȧ 2 boneless turkey breast halves (2 pounds each) ȧȧ ⅓ cup water Compote ȧȧ 2 medium apples, peeled and finely chopped

ȧȧ 2 cups fresh raspberries ȧȧ 2 cups fresh blueberries ȧȧ 1 cup white grape juice ȧȧ ¼ teaspoon crushed red pepper flakes ȧȧ ¼ teaspoon ground ginger PREPARATION

1. Mix salt, garlic powder, thyme and pepper; rub over turkey breasts. Place in a 5- or 6-qt. slow cooker. Pour water around turkey. Cook, covered, on low 3-4 hours (a thermometer inserted in turkey should read at least 165°). 2. Remove turkey from slow cooker; tent with foil. Let stand 10 minutes before slicing. 3. Meanwhile, in a large saucepan, combine compote ingredients. Bring to a boil. Reduce heat to medium; cook, uncovered, stirring occasionally, until slightly thickened and apples are tender, 15-20 minutes. Serve turkey with compote.

NUTRITIONAL INFORMATION: 10 Net Carbs per Serving

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HEALTHY LIVING RECIPE BOOK – A Fresh Take on Foods to Make

Sausage, Potato & Zucchini Skillet

SERVINGS: 2 INGREDIENTS ȧȧ 2 small red potatoes, cubed ȧȧ 1 tablespoon butter ȧȧ 1 small zucchini, cut into ¼ inch slices ȧȧ ⅛ teaspoon garlic salt ȧȧ ½ pound smoked sausage, cut into ½ inch slices

ȧȧ ⅛ to ¼ teaspoon pepper ȧȧ Grated Parmesan cheese PREPARATION 1. In a small saucepan, combine potatoes and enough water to cover; bring to a boil. Reduce heat; cook, uncovered, until tender, 15-20 minutes. 2. In a large skillet, heat butter over medium-high heat; sauté zucchini with garlic salt until crisp-tender. Add sausage; cook and stir until browned. 3. Drain potatoes; stir into zucchini mixture. Sprinkle with pepper and cheese.

NUTRITIONAL INFORMATION: 11 Net Carbs per Serving

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Under 20 Carbohydrate Diet Spinach, Cheese, and Sun-Dried Tomato Stuffed Chicken Breasts

SERVINGS: 4 INGREDIENTS ȧȧ 1 tbsp. olive oil ȧȧ 4- 8 oz. (226g) medium chicken breasts ȧȧ Salt and black pepper ȧȧ ½ cup sun-dried tomato (chopped, oil packed) ȧȧ 6 slices mozzarella cheese

ȧȧ 1 cup spinach PREPARATION 1. Preheat oven to 350F. 2. Place the chicken breasts on a cutting board and cut a pocket into each chicken breast, but don’t cut all the way through. 3. Season the chicken with salt and black pepper (inside and out). 4. Stuff the chicken breast with chopped sun-dried tomato, cheese, and spinach leaves.

5. Using toothpicks, seal the stuffed chicken breast. 6. In a cast iron skillet, add olive oil over high heat.

7. Add chicken and sear it for about 2 minutes just until the chicken gets golden brown. 8. Place the skillet in the oven and bake for 20 minutes or until the chicken is cooked through.

NUTRITIONAL INFORMATION: 4.5 Net Carbs per Serving

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HEALTHY LIVING RECIPE BOOK – A Fresh Take on Foods to Make

Tex-Mex Meatloaf

SERVINGS: 6 INGREDIENTS ȧȧ 2 slices low-carb bread, torn into small pieces ȧȧ ⅓ cup 2% milk ȧȧ 1 pound lean ground turkey ȧȧ ½ pound fresh chorizo ȧȧ 1 medium sweet red pepper, finely chopped ȧȧ 1 small onion, finely chopped ȧȧ 1 jalapeno pepper, seeded and finely chopped ȧȧ 2 large eggs, lightly beaten ȧȧ 2 tablespoons minced fresh cilantro

ȧȧ 2 garlic cloves, minced ȧȧ 2 teaspoons chili powder ȧȧ 1 teaspoon salt

ȧȧ 1 teaspoon ground cumin ȧȧ ½ teaspoon dried oregano ȧȧ ½ teaspoon pepper ȧȧ ¼ teaspoon cayenne pepper ȧȧ ⅔ cup salsa, divided ȧȧ Additional minced fresh cilantro PREPARATION 1. Combine bread and milk in a large bowl; let stand until liquid is absorbed. Add next 14 ingredients and ⅓ cup salsa; mix lightly but thoroughly. 2. On an 18 x 7-in. piece of heavy-duty foil, shape meat mixture into a 10 x 6-in. oval loaf. Lifting with foil, transfer to a 6-qt. oval slow cooker. Press ends of foil up sides of slow cooker. 3. Cook, covered, on low until a thermometer reads 165°, 3-4 hours. Lifting with foil, drain fat into slow cooker before removing meat loaf to a platter; top with remaining salsa and sprinkle with cilantro. Let stand 10 minutes before slicing.

NUTRITIONAL INFORMATION: 2 Net Carbs per Serving

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Under 20 Carbohydrate Diet Zucchini Lasagna Roll-Ups

SERVINGS: 4 INGREDIENTS ȧȧ 6 large zucchini ȧȧ 1 (16-oz.) container ricotta ȧȧ ¾ cup freshly grated Parmesan, divided ȧȧ 2 large eggs ȧȧ ½ tsp. garlic powder ȧȧ Salt to taste ȧȧ Freshly ground black pepper to taste ȧȧ 1 cup marinara (no sugar added) ȧȧ 1 cup grated mozzarella PREPARATION 1. Preheat oven to 400°. Slice zucchini lengthwise into ⅛ ” thick strips, then place strips on a paper towel- lined baking sheet to drain. 2. Make ricotta mixture: In a small bowl, combine ricotta, 1/2 cup Parmesan, eggs, and garlic powder, and season with salt and pepper. 3. Spread a thin layer of marinara onto the bottom of a 9”-x-13” baking dish. On each slice of zucchini, spoon a thin layer of sauce, spread ricotta mixture on top, and sprinkle with mozzarella. Roll up and place in baking dish, packed together tightly. 4. Sprinkle with remaining ¼ cup Parmesan. Bake until zucchini is tender and cheese is melted, 20 minutes.

NUTRITIONAL INFORMATION: 4 Net Carbs per Serving

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UNDER 40 CARBOHYDRATE DIET

HEALTHY LIVING RECIPE BOOK – A Fresh Take on Foods to Make

Under 40 Carbohydrate Diet BREAKFAST RECIPES

Artichoke Scrambled Eggs Benedict

SERVINGS: 4 PREPARATION: 30 Minutes – Ready in 30 Minutes INGREDIENTS: ȧȧ 8 canned artichoke bottoms, (1½ cans), rinsed ȧȧ 4 teaspoons extra-virgin olive oil, divided ȧȧ 3 teaspoons chopped fresh oregano, divided, plus 4 sprigs for garnish ȧȧ ⅓ cup chopped pancetta ȧȧ 2 tablespoons reduced-fat mayonnaise ȧȧ 2 tablespoons nonfat plain yogurt ȧȧ 2 teaspoons lemon juice ȧȧ 1 teaspoon water ȧȧ 6 large eggs ȧȧ 4 large egg whites ȧȧ 2 tablespoons reduced-fat cream cheese, (Neufchâtel) ȧȧ ¼ teaspoon salt DIRECTIONS: 1. Preheat oven to 425°F.

2. Toss artichoke bottoms with 2 teaspoons oil and 2 teaspoons oregano. Place them top-side down on half of a large baking sheet. Spread pancetta in an even layer on the other half. Roast until the artichokes are just beginning to brown and the pancetta is crispy, 12 to 14 minutes. 3. Meanwhile, whisk mayonnaise, yogurt, lemon juice and water in a small bowl until smooth. Beat eggs and egg whites in a large bowl. 4. Heat the remaining 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the eggs and cook, folding and stirring frequently with a heatproof rubber spatula until almost set, about 2 minutes. Remove from the heat and fold in cream cheese, the remaining 1 teaspoon oregano and salt. 5. To serve, divide the artichoke bottoms among 4 plates. Top each artichoke with equal portions scrambled egg, crispy pancetta and creamy lemon sauce. Garnish with oregano sprigs, if desired.

NUTRITIONAL INFORMATION: Serving Size: 1 Artichoke Scramble Per serving: 289 calories; 19 g fat; 3 g fiber; 10 g carbohydrates; 18 g protein

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Under 40 Carbohydrate Diet Asiago, Artichoke & Spinach Souffle

SERVINGS: 8 PREPARATION: 30 Minutes – Ready in 1 Hour 15 Minutes INGREDIENTS: ȧȧ 3 tablespoons fine, dry breadcrumbs ȧȧ 1 14-ounce can artichoke bottoms, drained ȧȧ 4 ounces (about 1¼ cups) chopped frozen spinach, thawed ȧȧ 1 cup finely shredded Asiago or Parmesan cheese ȧȧ ½ teaspoon freshly ground pepper ȧȧ 1½ cups low-fat milk

ȧȧ 2 tablespoons unsalted butter ȧȧ 2 tablespoons canola oil ȧȧ ¼ cup white whole-wheat flour or all-purpose flour ȧȧ 4 large egg yolks, at room temperature ȧȧ 8 large egg whites, at room temperature ȧȧ ⅛ teaspoon salt

DIRECTIONS: 1. Position rack in lower third of oven; preheat to 375°F. Coat eight 10-ounce ramekins or a 2½-quart souffle dish (or similar-size baking dish) with cooking spray. Sprinkle with enough breadcrumbs to generously coat the inside, tilting to evenly distribute; tap out excess. Place ramekins on a baking sheet. 2. Pat artichoke bottoms dry, chop and then pat dry again. Press thawed spinach in a fine sieve until very dry, then finely chop. Combine the chopped artichoke and spinach in a bowl with Asiago (or Parmesan) and pepper. 3. Heat milk in a small saucepan over medium heat until steaming. Melt butter and oil in a medium saucepan over medium-low heat. Whisk in flour and cook, whisking, for 2 minutes. Slowly whisk in the hot milk and cook over medium-low heat, whisking, until the mixture is the consistency of thick batter, 2 to 4 minutes. Transfer to a large bowl. Whisk in egg yolks, one at a time, until incorporated. Whisk in the artichoke-spinach mixture. 4. Clean and dry a large mixing bowl and beaters, making sure there are no traces of oil. (Any fat in your egg whites may prevent your souffle from rising properly.) Beat egg whites in the bowl with an electric mixer on medium speed until foamy. Add salt; gradually increase speed to high and beat until shiny and stiff, but not dry. Do not overbeat: stop when the egg whites hold their shape in the bowl and on the beater but don’t look overly dry or lumpy. 5. Using a rubber spatula, stir one-third of the whites into the egg-yolk mixture to lighten it. Gently fold in the remaining egg whites just until evenly distributed. It’s OK if a few white streaks remain. Spoon the batter into the prepared dish(es). 6. Bake until puffed and firm to the touch, 20 to 24 minutes for 10-ounce souffles, 38 to 42 minutes for a 2½-quart souffle. (Resist the temptation to take a peek until the last 5 minutes of baking—an open oven door will let in too much cool air and may interrupt the rising.) Once out of the oven, even a beautifully puffed souffle will slowly deflate, so go directly to the table to show off its beauty, then serve it at once.

NUTRITIONAL INFORMATION: Serving Size: 1-10 ounce ramekin Per serving: 197 calories; 13 g fat; 2 g fiber; 10 g carbohydrates; 11 g protein

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