Ingredients:

• 1 teaspoon of olive oil
• 1/2 cup of diced tomatoes
• 4 large eggs
• 1/8 teaspoon of black pepper
• 2 tablespoons of chopped dill

Instructions:

Spray a skillet with a non-stick cooking spray. Place the skillet over medium heat.

Spread the tomatoes in the bottom of the skillet and cook for 2 minutes stirring once or twice.

After this is done, drain the tomatoes on a paper towel and clean and spray the skillet again.

Place the eggs in a mixing bowl. Add the black pepper and whisk to incorporate the pepper and fluff the eggs. Add the tomatoes and stir to combine.

Pour the egg mixture into the prepared skillet. Place the skillet over low heat and stir the eggs continuously.

As the eggs begin to firm, sprinkle the dill over the top and continue to stir until the eggs are just right for you.

Don’t forget to eat it while it’s hot!

Nutritional Information (Approximate Values)

• Number of Servings: 4
• Serving Size: 1 egg

Per Serving

• Calories: 137
• Carbohydrates: 2 g
• Fat: 10 g
• Saturated Fat: 3 g
• Fiber: 0 g
• Protein: 10 g
• Sodium: 249 mg

Ingredients:

• 2 tablespoons of fresh lemon juice
• 2 tablespoons of lite soy sauce
• 1/2 cup of red raspberry preserves
• 2 tablespoons of fresh ginger root, peeled and grated
• 1 teaspoon of fresh garlic, minced
• 4 boneless, skinless chicken breast halves
• 4 lemon wedges (for garnish, optional)

Instructions:

Blend together lemon juice, soy sauce, preserves, ginger root and garlic in a baking dish. Marinate chicken in this mixture for at least 15 minutes (longer is even better!)  Grill each side of the chicken for 7 minutes or until no longer pink and juices are clear. Serve garnished with lemon wedges.  Marinating before grilling helps keeps the chicken from drying out for a tender and juicier result than if you just grilled plain chicken.

I have used this low fat grilled ginger and lemon chicken recipe for several years now and my family just loves it. Give it a try and let me know what you think.

Ingredients:

• 1 whole wheat, low carb tortilla
• 3 tablespoons of Apple Butter
• 2 slices of turkey breast deli meat or leftover turkey or chicken breast from dinner chopped up
• 1/3 apple cored and thinly sliced
• 1 thin sliced of provolone cheese
• 1/2 cup of lettuce shredded
• 1 thin slice of onion

Instructions:

Start off by spreading apple butter on the tortilla. Then layer the rest of the ingredients on top of this and to one side. Roll and slice diagonally. Presto! A delicious low carb lunchtime wrap!

Ingredients:

• 1 can of drained chickpeas
• Handful of green onions (scallions)
• 1 whole fresh tomato
• 1 large sprig of parsley
• Lemon juice from about half a lemon
• Olive Oil

Instructions:

Pour a can of drained chickpeas into a small salad bowl.

Chop up the onions, tomato and parsley and add to the bowl with the chickpeas.

Squeeze lemon juice over everything and douse with oil. Toss until well coated.

For added flavor you could add some fresh herbs from your garden.

After trying this delicious meal I think you will agree that a chickpea salad is definitely something you will want to add to your diet.

Here’s a delicious low carb shepherd’s pie recipe for those who are watching their weight:

Ingredients:

• 1 pound of ground beef or turkey
• 1/2 onion, chopped
• 1 10 ounce package of frozen cauliflower
• 2 tablespoons of heavy cream
• 4 ounces of cheddar cheese, shredded
• salt and pepper

Instructions:

Brown the ground meat and onion as usual, drain. Spread the meat and onion in the bottom of the pie dish evenly.

Cook the cauliflower according to package directions, drain. Whip together cauliflower, 2 tbsp heavy cream, and cream cheese as if you were whipping mashed potatoes.

Season with salt and pepper to your liking (or any other seasonings you might like). Spread the whipped cauliflower over the meat layer in the dish.

Sprinkle with cheddar cheese across the top. Bake at 350 degrees F for 15 – 20 minutes until the cheese is melted and bubbling.

I think you’ll agree that this low carb shepherd’s pie recipe makes a tasty dish that the whole family can enjoy!

• 2 large apples, such as Jonathan or Granny Smith, peeled, if desired, and finely chopped (about 1 1/2 cups)
• 2 teaspoons of lemon juice
• 1 1/2 cups of whole wheat flour
• 2 tablespoons of sugar
• 2 teaspoons of baking powder
• 1/2 teaspoon of ground cinnamon
• 1/4 teaspoon of salt
• 1 slightly beaten egg
• 1 1/2 cups of milk
• 3 tablespoons of cooking oil or melted butter
• Cooking oil (optional)
• Unsweetened applesauce (optional)

Instructions:

Combine the apples and lemon juice into one bowl.

Mix the flour, sugar, baking powder, cinnamon and salt in another bowl.

In a third bowl beat egg lightly with milk and oil. Add the egg mixture to the flour mixture and stir. You want the batter to be lumpy so make sure you don’t over mix.

Fold in the apples. Heat griddle or skillet. Drop batter by spoonfuls and cook pancakes as you usually would. Watch for edges to be set and start to brown, then flip.

Serve topped with apple sauce or more apple slices instead of syrup.

For a different flavor, you could try swapping out the apples and using pears instead. They are just as tasty!

If you are on a diet but don’t want to miss out on the great taste of muffins, try the recipe below. It’s good for you and it tastes great!

Ingredients:

• 2 cups of oat bran
• 1/4 cup of sugar
• 2 teaspoons of baking powder
• 1/4 teaspoon of baking soda
• 1/2 cup of non-fat or low-fat vanilla yogurt
• 1/2 cup of orange juice
• 1/2 cup of fat-free egg substitute
• 2 tablespoons of canola or walnut oil
• 3/4 cup of fresh or frozen (unthawed) blueberries

Instructions:

Mix oat bran, sugar, baking powder and baking soda together in a large bowl. In a separate bowl, combine yogurt, orange juice, egg substitute and oil. Add both mixtures together and stir until they are well blended. Add the blueberries next. Spritz muffin tin with nonstick spray. Fill the cups approximately 3/4 full. Bake at 350 degrees F for 15 minutes or until the toothpick/fork stuck in the middle comes out clean.

Keep the leftovers nicely in the fridge or freezer.

Note: If you prefer, you can use raspberries instead of blueberries.

Please let us know what you think of this low GI blueberry bran muffin recipe. We hope you enjoy it as much as we do!

Ingredients:

• 1/2 ounce of unsalted butter
• 2 leeks, chopped, washed and well drained
• 1 teaspoon of chopped fresh thyme leaves
• 1 finely chopped garlic clove
• 1 1/2 pints of chicken or vegetable stock
• 10 ounces of shelled or frozen peas
• 1 round lettuce, washed and chopped up
• 1 tablespoon of finely chopped mint
• Ground black pepper

Instructions:

Begin by melting the butter in a saucepan.  Then cook the leeks with thyme and garlic on low heat.  Cook until soft but not yet brown.

Add the stock and bring to a boil.  Then add peas and lettuce and continue cooking until the peas are tender.  You must be careful not to overcook them, otherwise they’ll end up mushy.

Stir in the mint and add black pepper to your liking.  You can serve with croutons for added flavor.

• 1 medium sweet onion
• 1 large green bell pepper, sliced
• 1 large zucchini, sliced
• 1 clove garlic, pressed
• 1 14 1/2 ounce can of diced tomatoes (Italian seasoned)
• 16 ounce firm mild white fish
• Olive oil cooking spray
• 1/4 teaspoon of salt
• 1/8 teaspoon of freshly ground black pepper
• Optional: large green olives sliced in half

Instructions:

Start off by slicing the onion, bell pepper and zucchini and set aside.

Mix the pressed garlic together with the tomato. Spread the onion, bell pepper and zucchini slices in a baking dish. Spoon half of tomato mixture over that, distributing it evenly.

Top with fish fillets. Spritz fillets with cooking oil and sprinkle with salt and pepper to your liking. Spoon the other half of tomato mixture over top of that.

Cover with foil. Bake at 350 degrees F for 25 – 30 minutes.

This can also be wrapped in layer of foil and cooked on grill or over a campfire.

• 4 boneless, skinless chicken breasts
• 1 teaspoon of dried thyme (or substitute 1 tbsp fresh thyme)
• 1 tablespoon of extra virgin olive oil
• 1 medium red onion, diced
• 8 oz raspberry fruit spread (no sugar added)
• 1/3 cup balsamic vinegar
• salt and pepper

Instructions:

Start off by seasoning the chicken with thyme and salt. Heat oil in skillet. Saute onion.

Add chicken to skillet and cook until the chicken is no longer pink. Remove the chicken and set aside on a plate.

Add fruit spread, balsamic vinegar and pepper to oil and onion in skillet. Cook until the spread is melted and the sauce thickens. Pour over chicken and serve.

Garnish with fresh berries and parsley for some added presentation.