Cuban Pot Roast

Another great recipe from  This crock pot recipe serves 10 and has 2 g. net carbs per serving.


  • 2.5 – 3 lb. boneless chuck roast
  • 1/2 cup salsa verde
  • 1/2 cup canned chopped green chilis
  • 1 cup diced tomatoes
  • 2 tbsp. dried onion flakes
  • 1 tsp. garlic powder
  • 1/2 cup red and yellow peppers cut into strips
  • 1 tsp. salt (or salt substitute)
  • 2 tbsp. ground cumin
  • 1 tbsp. ground coriander
  • 1 tsp. dried oregano
  • 1 tbsp. chili powder (or a little more if you like it spicy like me)
  • 1/2 tsp. black pepper
  • 2 tbsp. apple cider vinegar


  1. Generously season the roast with salt and pepper.  Sear in a hot pan until browned on all sides.  Place the meat in the bottom of a 5 qt. crock pot (slow cooker).
  2. Add the salsa verde, chilis and tomatoes to the pan you seared the meat in.  Deglaze and bring to a boil.  Pour over the meat in the crock pot.  Add the onion flakes, garlic, peppers, salt, cumin, coriander, oregano, chili powder, black pepper and apple cider vinegar and stir.
  3. Cook for 4 hrs. on high or 6 hrs. on low (or until the meat is tender).  Shred the meat and serve with your choice of toppings.

Easy Mediterranean Chicken Bake

File 2-10-2015, 7 38 59 AM

This is a simple low carb meal and very good.  It comes from  It serves 6-8.  Total net carbs per serving:  7.79 g.


  • 2 tbsp. olive oil
  • 10 boneless, skinless chicken thighs
  • Salt and pepper
  • 1 14-ounce can quartered artichoke hearts, drained
  • 1 2.5-ounce can sliced black olives, drained
  • 1 15-ounce can low sugar tomato sauce
  • 2 cups shredded Italian cheese
  • 1/4 cup chopped fresh basil


  1. Preheat oven to 375F.
  2. In a large skillet, heat oil over medium heat until shimmering and hot.  Sprinkle chicken all over with salt and pepper. Add chicken thighs to pan and brown both sides, about 2 to 3 minutes per side.
  3. Using a slotted spoon, transfer thighs to a large 9×13 casserole dish and arrange in a single layer.  Sprinkle with artichoke hearts and black olives.
  4. Pour tomato sauce over top and sprinkle with shredded cheese.  Bake 25 to 30 minutes, or until chicken is cooked through.  Turn oven to broil and cook another 2 to 3 minutes, to lightly brown cheese on top.
  5. Remove from oven and sprinkle with fresh basil.


Paper bags

Whenever a recipe calls for coating chicken, I have found that using the old-fashioned method of putting the dry ingredients into a lunch-size paper bag and then adding your chicken (that has usually been dipped in butter, etc.) into the paper bag and shaking it is by far the best method.  It is better to only add 3 or 4 pieces of chicken at a time.

Sour Cream Beef Enchiladas

Great low carb recipe from


  • 2 lbs. of ground beef, browned
  • 1 can of rotel, drained
  • 2 packages of low carb tortillas
  • Taco seasoning to taste
  • 1 small onion, chopped
  • 2 or more cups of shredded cheddar cheese
  • Salsa


  • 1 8 oz. package of cream cheese
  • 1 cup sour cream
  • 1/2 cup of chicken broth or water
  • 1 jalapeno seeded & cored
  • 1 handful of cilantro, cleaned
  • 2 tsp garlic powder
  • 2 tsp onion powder
  • 1 tsp salt or to taste


  1. Brown the ground beef.
  2. Add taco seasoning and a canned of drained rotel (diced tomatoes and green onions).
  3. Spray lightly a 9×13 baking dish with cooking spray.
  4. Take a tortilla, fill with beef and cheese, roll up.
  5. Continue the above step until pan is full.
  6. In a blender add cream cheese, sour cream, broth or water, jalapenos, cilantro, garlic & onion powder, salt.
  7. Blend well.
  8. Pour over rolled enchiladas.
  9. Cover with cheese.
  10. Top with onions.
  11. Cover with foil and bake at 350 degrees for 30 to 35 minutes or until cheese has melted and dish is heated through.


Southern Fried Chicken

A great low-carb recipe from  Nutritional info: 113.4 calories, 7.26 g fat, 1.72 g carbs, .53 g fiber, 1.19 g net carbs, 12.8 g protein.


  • 3/4 cup plain whey protein
  • 1 c. crushed pork rinds
  • 1 tbsp oat fiber (optional)
  • 1 tsp spice blend (I used a cajun spice)
  • 1/2 tsp. onion powder
  • 1/2 cup parmesan cheese
  • 1/8 tsp. coarse black pepper
  • 2 large eggs
  • 1/4 c. heavy cream
  • 1/4 c. water
  • 1/2-3/4″ deep hot oil in a large 13-14″ skillet
  • Chicken (I used 8 thighs, but you can use whatever chicken pieces you want)


  1. Measure out and mix all dry ingredients in a paper bag by shaking well.  In a large bowl, whisk the eggs, cream and water together.  Toss in the pieces of cut up chicken into the egg wash and turn several times to well coat each piece. Pick each piece of meat out of the bowl and drop into the bag of seasoned “flour” and when you have 3 pieces in the bag, holding the top closed, shake the bag to coat the chicken.  Don’t put more than 3 together.
  2. Heat 3/4″ deep oil over high heat.  Place the pieces closely together.  Lower heat to medium-high so larger pieces don’t over-brown before done.  Repeat the coating process with the remaining pieces of chicken.  Brown the chicken well on one side disturbing as little as possible.  Turn pieces of chicken over carefully to brown the second side.  when brown and done (about 30-40 minutes) remove to paper towels to drain.  Finish cooking the remaining pieces if you were unable to get them all in your skillet.

Hamburger Cheesy “Mac” Casserole

A tasty recipe I adapted from  Nutritional info:  Calories 616, Carbs 9.74, Fiber 3.376, Protein 39.73, Net carbs 6.4.  (Serving size: 1/6 of casserole.)


  • 1 lb. hamburger
  • 16 oz. frozen cauliflower (1 bag)
  • 10 oz. box frozen spinach
  • 2 tsp. beef broth base (optional but adds a nice dimension to the flavor)
  • 2 tbsp. minced garlic
  • 2 tbsp. minced, dried onions
  • 1 tbsp. liquid smoke (optional)
  • Salt and pepper to taste
  • Crushed pork rinds (about 1 cup)


  • 8 oz. cream cheese (1 pkg)
  • 2 cups shredded Colby-Jack cheese
  • 1 cup shredded Havarti cheese
  • 1/2 cup heavy cream


  1. Gather your ingredients.
  2. Preheat oven to 350 degrees.
  3. Cook up your hamburger.  Add in the broth base, the liquid smoke, garlic and onions to cook with the hamburger.
  4. Cook spinach in the microwave.  Drain well.
  5. Add spinach to browned hamburger.  Mix.
  6. Cook the cauliflower.  You can cook however you want, but I cooked it in the microwave.  Put on paper towels to dry.
  7. Put cauliflower in casserole dish.
  8. Melt cream cheese and 2/3 of the shredded cheeses with the 1/2 cup heavy cream over medium low heat.  Be careful not to burn, stirring regularly.
  9. Put hamburger mix in casserole dish with the cauliflower.  Mix well.
  10. Dump melted cheese mixture over the hamburger, spinach and cauliflower.  Mix well.
  11. Sprinkle remaining shredded cheese.
  12. Bake about 10 minutes.  Add crushed pork rinds mixed with seasoning if using.
  13. Bake another 15 minutes for a total of about 25 minutes, until browned around the edges and bubbly.

Grilled Zucchini Lasagna

File 18-8-2015, 7 40 08 PM

This is not a quick and easy recipe to make after work, but a great recipe to make on the weekend (and worth the time).  We also had great leftovers.  This recipe comes from Carolyn Ketchum (one of my favorite cooks) at  This recipe uses thinly sliced zucchini in the place of noodles.  Nutritional info:  Calories from fat: 262, Carbs 10.72g, total dietary fiber 1.89 g, protein 30.72g.


  • 3 large zucchini, about 12 ounces each
  • 1 lb. ground beef
  • 1 14-oz can diced tomatoes
  • 1/2 tsp. salt
  • 1/4 tsp. pepper
  • 1/4 tsp. red pepper flakes (I prefer to add 1/2 tsp.)
  • 8 ounces cream cheese, softened
  • 1 cup full-fat ricotta
  • 1/2 cup grated parmesan
  • 1/2 cup chopped fresh basil (I used flakes)
  • 1 large egg
  • 2 cloves garlic, minced
  • 1/4 tsp. salt
  • 12 ounces shredded mozzarella


  1. Preheat grill to medium (temperature should only be about 300 to 350F).
  2. Cut each zucchini in half crosswise and then slice each half lengthwise into 1/4 inch thick slices
  3. Grill zucchini slices until they are tender and much of the moisture has been removed, about 3 to 5 minutes per side.  Remove from grill and set aside on layers of paper towels to continue drying out.  Alternatively, roast zucchini at 350 degrees in the oven on wire baking racks for about 20 minutes.
  4. Heat a large saute pan over medium heat.  Add ground beef and cook through, breaking up any clumps with the back of a wooden spoon, about 7 to 10 minutes.  Add tomatoes, salt, pepper and pepper flakes.  Turn heat to medium low and simmer 10 minutes.
  5. In a large bowl, combine cream cheese, ricotta, parmesan, basil, egg, garlic and salt.  Stir to combine well.
  6. Preheat oven to 350F and grease a 9×13 inch glass or ceramic baking dish.  Lay 1/3 of the zucchini slices across the bottom in a single layer.  Spread with 1/3 of cream cheese/ricotta mixture, then 1/3 of meat sauce and 1/3 of the mozarella.  Repeat these layers 2 more times.
  7. Cover with foil and bake 30 minutes, until bubbling.  Remove foil and bake another 15 minutes or so, until cheese on top is beginning to brown.  Remove from oven and let stand 10 minutes before serving.

Serves 8.

Almond Chicken Salad

This is a great, healthy low carb recipe based on the ingredients, but I do not have the carb count for this one.  This recipe is great just as a meal or with a green salad.  The recipe comes from, although I have made a few changes.


  • 4 cups cooked chicken (I used a rotisserie chicken from Fry’s)
  • 1 cup chopped celery
  • 3/4 cup sliced green onion
  • 3 hard boiled eggs, chopped
  • 1/2 cup mayonnaise
  • 1/4 cup sour cream
  • 1 tbsp. prepared mustard (I used spicy Dijon)
  • 1 tsp. salt (or salt substitute)
  • 1/2 tsp. pepper
  • 1/4 tsp. onion pepper (I did not have so I used garlic pepper)
  • 1/4 tsp. celery salt
  • 1/8 tsp. dry mustard
  • 1/8 tsp. paprika
  • 1/2 cup slivered almost, toasted (I forgot to toast, but it was still great)


  1. In a large bowl combine chicken, celery, onions and eggs.
  2. In another bowl, combine the next 9 ingredients; stir until smooth.  Pour over chicken mixture and toss gently.
  3. Stir in almonds and serve immediately, or refrigerate and add almonds right before serving.

Coconut Crust Fruit Pizza

File 18-8-2015, 7 32 40 PM

I’ve made this recipe several times and it is a definite keeper (from  It is a great dessert for the summer time.  This recipe makes 8 servings and has approximately 6.9 net carbs but it depends on which fruit topping you use.  I made one of these pizzas with strawberries and one with peaches.  It would also be great with blueberries or raspberries (or a combination).  The crust is made the day before because you need it to sit in the fridge overnight.


  • 1 cup unsweetened coconut
  • 1/2 cup chopped almonds
  • 1/3 cup Splenda
  • 2 1/2 tablespoons low carb mix or almond flour (or 1 tablespoon coconut flour)
  • 2 egg whites lightly beaten with a whisk until frothy
  • 1 tsp almond extract


  • 1 cup heavy cream
  • 1 tablespoon sugar-free syrup (like DaVinci or Torani)
  • 3 oz. softened cream cheese (optional)
  • 1 pint fruit


  1. Line a pizza pan with foil.  Grease a 9-10″ circle with butter.
  2. Combine all crust ingredients in a bowl and stir well.  Using fingers, spread and press firmly the coconut crust mixture into a 9-10″ circle on a greased sheet pan.
  3. Bake at 325 degrees for 20-25 minutes or until lightly browned.  Cool on a wire rack.  Refrigerate overnight.
  4. The day before you want to serve, place crust on flat cake plate.
  5. Whip cream with a splash of vanilla and sweetener of your choice.  (I used cinnamon vanilla once and french vanilla the other times.)  Also add a dusting of glucomannan powder to the whip cream to firm it up.  If doing the variation with cream cheese, add it at this point and stir well.
  6. Spread the whipped cream mixture evenly over coconut crust and top with fruit.
  7. Chill for an hour and then cut into 8 wedges and serve.


10-Minute Shrimp

A great, fast recipe for pre-cooked shrimp from  The carb count is unknown but, based on the ingredients, is very low.


  • 1 lb. medium shrimp, pre-cooked, frozen
  • 3 tablespoons butter
  • 1/2 teaspoon (or more to taste) Old Bay seasoning
  • 1 tablespoon fresh parsley, chopped (optional)
  • 1 teaspoon chopped garlic or 1/4 teaspoon garlic powder
  • 1 teaspoon Frank’s Hot Sauce
  • 1 teaspoon fresh lemon juice (optional)


  1. Do not thaw shrimp.  Place shrimp in a microwave-proof bowl (if using fresh garlic, add now) and microwave on high setting for 2-3 minutes or until shrimp are steaming hot.  Drain liquid.
  2. While shrimp are hot, add butter, hot sauce, (lemon and parsley), if using, and remaining seasonings.  Return to microwave for 10 seconds, or until butter has melted.