Preach not to others what they should eat, but eat as becomes you, and be silent. —-Epictetus

Wednesday, June 29, 2011


2 egg yolks
2 egg whites
4 ounces cream cheese
1/2 cup blueberries, fresh or thawed frozen, 2 1/2 ounces or approximately 60 berries
Granular Splenda, optional (not included in counts) 

In a small mixing bowl, soften the cream cheese in the microwave about 30 seconds. Separate the eggs, adding the yolks to the cream cheese. In another small mixing bowl, beat the egg whites until stiff. Beat the yolks and cream cheese until creamy and a bit fluffy. Fold yolks into the whites, gently so you don't deflate the whites. Heat some oil in a large, non-stick skillet on medium heat. 

Drop the batter by large tablespoonfuls into the hot oil. Immediately drop 6-7 blueberries on each pancake. Gently push them into the batter with your finger. This helps to keep them from falling out when you flip them. When nicely browned on the bottom, flip them over and cook until browned on the other side. Flip them back over before removing so you don't lose any berries when serving. Repeat to make a total of 9 pancakes, adding more oil to the pan as needed. Serve each with 1/8 teaspoon of Splenda sprinkled over the top, if desired.
Makes 3 servings
Do not freeze
Per Serving: 196 Calories; 17g Fat; 7g Protein; 5g Carbohydrate; 1g Dietary Fiber; 4g Net Carbs

Garlic "Bread"

4 ounces cream cheese, softened
3 eggs
1/3 cup heavy cream
1/4 cup parmesan cheese, 1 ounce
1/2 teaspoon garlic powder
8 ounces mozzarella cheese, shredded 

Beat the cream cheese and eggs with a whisk until smooth. Add the cream, parmesan and seasonings. Grease a jelly roll pan very well (I used an 11 1/2 x 17" pan and it came out very, very thin. I might try a smaller pan next time); spread the mozzarella evenly in pan. Pour the egg mixture over the cheese. Spread slightly with a spatula. Bake at 350º for 20 minutes until lightly browned. Cool on a rack, then cut into 24 pieces. If desired, spread a little butter on them and sprinkle with garlic powder and parmesan cheese; broil just until butter is bubbly and very lightly browned.
Makes 24 servings
Can be frozen

Per Serving: 73 Calories; 6g Fat; 4g Protein; 1g Carbohydrate; trace Dietary Fiber; 1g Net Carbs

Pizza Crust

Click to see a close-up  
8 ounces mozzarella cheese, shredded
4 ounces cheddar cheese, shredded
3 eggs
1 teaspoon garlic powder
1 teaspoon basil, optional
Toppings of your choice *

Mix the cheeses, eggs, garlic powder and basil well. Line a 16-inch pizza pan with parchment paper or nonstick foil. Evenly spread the cheese mixture in the pan, almost to the edge, making it as thin as possible. Bake at 450º 15-20 minutes until golden brown. I suggest checking it after about 10 minutes. If it's getting very dark on the edges and top, turn the oven down to 400º and continue baking until brown all over and no longer pale on the bottom. Pat off any excess grease then add your toppings. Keeping the oven rack in the center position, put the pizza under the broiler until the toppings are hot and any cheese you added is melted and bubbly, about 4-5 minutes.
Makes 8 servings
Can be frozen
* You may want to sauté your mushrooms, peppers and other vegetable toppings before using because the pizza will only be baked briefly with the toppings on. I also recommend pre-warming any meat toppings as well. I put all of my toppings, except the sauce and cheese, in a big skillet and heated them up together.

Italian Chicken Packets

  • For those of us with families who are not carb counters, this would be great over a bed of rice or noodles.  Try this on the low carb noodles.  Yum.
  • 4 cups frozen broccoli cuts
  • 1 can (14.5 oz each) Hunt's® Diced Tomatoes, drained
  • 1/2 cup light Italian dressing
  • 4 boneless skinless chicken breasts (4 breasts = 1.25 lb)
This recipe is about ten carbs per serving.

  1. Preheat oven to 450°F. Combine broccoli, drained tomatoes and dressing in medium bowl.
  2. For each packet, lay two 20x12-inch sheets of regular foil on top of each other.
  3. Place 1 chicken breast on each foil packet. Spoon broccoli and tomato mixture equally over each chicken breast. Bring up short sides of each foil packet and double fold top. Double fold both ends to seal each packet, leaving space for steam to gather.
  4. Place packets on baking sheet; bake 20 to 25 minutes or until chicken is no longer pink in centers (165°F). Carefully open ends of packets to allow steam to escape before fully opening.

Monday, June 27, 2011


16 ounce package frozen cauliflower *
8 ounce cream cheese, softened
8 ounce cheddar cheese, shredded
4 green onions, chopped
1/4 teaspoon salt or to taste
1/4 teaspoon pepper
3 pieces bacon, chopped and fried until crisp
Paprika, optional

Cook the cauliflower until soft, about 8-10 minutes; drain very well and break up florets a bit with a spoon (it's also very good if the cauliflower is still a little chunky). Put in a greased 8 x 8" baking pan or 2-quart casserole. Mix in the cream cheese, cheddar, green onion, salt, pepper and bacon. Dust top with paprika, if desired. Bake at 350º for 20-40 minutes, until browned and bubbly. Or, microwave, loosely covered, for about 40 minutes on 50% power, turning dish after 20 minutes.