#1 ENTRÉE (Main Course)
Keto Eggplant Parmesan
An easy recipe for keto eggplant Parmesan. No need for frying! This dish is baked in your oven.
Prep Time20 mins
Cook Time45 mins
Total Time1 hr 5 mins
Cooking spray (I use avocado oil)
1 large eggplant (1 lb.)
1/2 teaspoon sea salt
1/4 teaspoon black pepper
1/2 teaspoon garlic powder
1 large egg
1 1/2 cups almond meal
1/2 cup marinara sauce
1 cup shredded mozzarella
1/4 cup grated Parmesan
2 tablespoons chopped parsley
Preheat oven to 425 degrees F. Line a rimmed baking sheet with parchment paper and spray it with cooking spray.
Slice the unpeeled eggplant into 1/2-inch rounds, discarding the ends. Season the eggplant slices with salt, pepper and garlic powder.
In a small baking dish, whisk the egg with a tablespoon of water. In another baking dish (I used a 8X11-inch dish), add the almond meal.
Dip each eggplant round in the egg, then dredge in the almond meal. Arrange the coated eggplant slices on the prepared baking sheet. Spray with cooking spray.
Bake the eggplant until tender, about 20 minutes per side.
Remove the eggplants from the oven, but keep the oven on. Top each eggplant with marinara sauce, then top with mozzarella and finally with Parmesan.
Return the baking sheet to the oven. Bake the eggplant until cheese is melted, about 5 more minutes. Garnish with parsley and serve.
#2 APPETIZER OR SIDE
LIGHTER EGGPLANT PARMESAN
PREP TIME:20 mins
COOK TIME:1 hr 10 mins
TOTAL TIME:1 hr 30 mins
This Lighter Eggplant Parmesan is one of my favorite ways to eat eggplant. No breading, just eggplant, cheese and marinara.
2 pounds eggplant, 1 large or 2 medium
olive oil spray
1 teaspoon kosher salt
12 ounces part-skim ricotta, Polly-o is the only brand I use
1/4 cup + 2 tbsp Pecorino Romano
1/4 cup fresh parsley, chopped
1 large egg
2-1/2 cups part-skim mozzarella, I used Sargento
4 cups homemade tomato sauce or jarred marinara
Start by making the sauce if you don't have any already made.
Preheat oven to 450°F. Spray 2 sheet pans with oil.
While the sauce simmers, slice the eggplant into 1/4 inch thick slices. Transfer to the prepared pans, it's ok if they overlap slightly. Season with salt. Bake for 20 minutes, turning halfway through until eggplant is golden.
Meanwhile, in a medium bowl combine ricotta, egg, parsley and 1/4 cup of grated cheese.
Put 1/2 cup sauce on the bottom of a 9x12 baking dish, add 1/3 of eggplant to cover the bottom of the dish. Top with 1/3 of the ricotta cheese mixture, 3/4 cup of the mozzarella cheese and 3/4 cup of the sauce. Add another layer of eggplant and repeat the ricotta cheese, mozzarella cheese and sauce two more times, reserving the third layer of mozzarella for topping. Finish with 1 1/2 cups of sauce, remaining mozzarella, and the remaining 2 tablespoons of grated cheese.
Heat the oven to 400F.
Cover with foil and bake until cheese is melted and everything is bubbling, about 40 minutes.
Remove foil and bake an additional 10 minutes.
Take it out of the oven and let it sit about 10 minutes before cutting.
#3 APPETIZER OR SIDE
Green Beans ‘n’ Celery
Prep/Total Time: 15 min.
1 pound fresh green beans, trimmed
1 celery rib, chopped
1 jar (2 ounces) diced pimientos, drained
2 tablespoons sunflower kernels
1 tablespoon butter
1/2 teaspoon salt
1/8 teaspoon pepper
2 tablespoons shredded Parmesan cheese
Place beans and celery in a saucepan and cover with water; bring to a boil. Cook, uncovered, for 8-10 minutes or until crisp-tender. Drain. Add the pimiento, sunflower kernels, butter, salt and pepper; toss to coat. Garnish with Parmesan cheese.
3/4 each: 87 calories, 5g fat (2g saturated fat), 8mg cholesterol, 317mg sodium, 7g carbohydrate (0 sugars, 4g fiber), 3g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
BANANA ORANGE MUFFINS
READY IN: 29mins
YIELD: 12 muffins
1 1⁄2 cups Oats (quick or old fashioned, uncooked)
1 cup all-purpose flour
1⁄3 cup brown sugar, firmly packed
1 teaspoon baking powder
1⁄2 teaspoon baking soda
1⁄2 teaspoon ground cinnamon
1⁄4 teaspoon salt (optional)
1⁄3 cup dates (optional) or 1/3 cup raisins, chopped (optional)
8 ounces plain nonfat yogurt or 3/4 cup low-fat buttermilk
3⁄4 cup banana, mashed and ripe (about 2 medium)
2 egg whites or 1 egg, lightly beaten
2 tablespoons vegetable oil
1 1⁄2 teaspoons orange zest
Heat oven to 400°F Line twelve medium muffin cups with paper baking cups or lightly spray bottoms only with cooking spray.
In large bowl, combine oats, flour, brown sugar, baking powder, baking soda, cinnamon, salt and dates; mix well. In medium bowl, combine yogurt, banana, egg whites, oil and orange peel; blend well. Add to dry ingredients all at once; stir just until dry ingredients are moistened. (Do not overmix.).
Fill muffin cups almost full.
Bake 20 to 22 minutes or until golden brown. Cool muffins in pan on wire rack 5 minutes; remove from pan.
#1 APPETIZER OR SIDE
Zucchini Kale Recipe
By Aysegul Sanford
Yields: 2 servings
Prep Time: 15 mins
Cook Time: 10 mins
Total Time: 25 mins
For the Zucchini:
4 medium-size zucchini washed and peeled like fettuccini noodles
1 teaspoon salt
1 bunch 4-5 leaves kale, washed
1 tablespoon olive oil
1 medium onion chopped
1 small yellow pepper seeded and chopped
2 cloves garlic minced
3 scallions chopped (both white and green parts)
Handful of walnuts
2 tablespoon hemp seeds optional
For the dressing
2 tablespoons vegan mayo
1 tablespoon red wine vinegar
1/4 teaspoon sea salt
Pinch of black pepper
Place the zucchini ribbons into a colander, add salt and let it drain for 15 minutes.
In a large pot put some water and, using a steam basket, steam the kale for 5 minutes. Take it out and let it cool. Once cooled, chop it into small pieces.
Heat olive oil in a large pan. Add onions and cook until they are fragrant, 4 to 5 minutes. Add the yellow pepper and garlic. Stirring frequently, cook for 3-4 minutes or until slightly wilted.
Add the zucchinis, mix and cook for 5-6 minutes. As they cook, they will soften and will start looking like noodles. Place them in a mixing bowl.
Add the chopped kale, scallions, and walnuts in the mixing bowl.
To make the dressing: Mix vegenaise and red wine vinegar in a small bowl. Season it with salt and freshly grounded black pepper.
Drizzle the zucchini and kale mixture with the dressing. Give it a gentle mix.
If using, when ready to serve sprinkle it with a tablespoon of hemp seeds.
If you do not have vegan mayo, you can use also use regular mayo
#1 ENTRÉE (Main Course)
Grilled Chicken & Nectarine Chopped Salad
For a more elegant presentation, arrange the ingredients for this main-course chicken and nectarine salad recipe separately on a large serving platter instead of combining them in a large bowl. Drizzle with the honey-dijon dressing just before serving.
Source: EatingWell Magazine, May/June 2014
By Romney Steele
2 ripe nectarines, halved and pitted
3 teaspoons extra-virgin olive oil plus 1/4 cup, divided
1 pound boneless, skinless chicken breast, trimmed
½ teaspoon kosher salt, divided
¼ teaspoon freshly ground pepper, plus more to taste
3 tablespoons red-wine vinegar
1 ½ tablespoons water
2 teaspoons Dijon mustard
2 teaspoons honey
6 cups chopped romaine lettuce
2 cups finely chopped radicchio
1 cup assorted cherry tomatoes, chopped
¾ cup crumbled goat cheese
Preheat grill to medium or heat a stovetop grill pan over medium-high heat.
Brush nectarine halves lightly with 1 teaspoon oil. Season chicken on both sides with 1/4 teaspoon each salt and pepper and lightly brush with 2 teaspoons oil.
Grill the chicken, turning once or twice, until cooked through, 12 to 18 minutes total. Grill the nectarines until lightly charred and softened, 2 to 3 minutes per side. Let the chicken and nectarines cool on a clean cutting board for about 10 minutes, then chop into bite-size pieces.
Meanwhile, whisk the remaining 1/4 cup oil, vinegar, water, mustard, honey and the remaining 1/4 teaspoon salt in a large bowl. Add lettuce, radicchio, tomatoes, cheese, the chicken and nectarines; toss well to combine. Season with pepper.
Serving Size: About 2 Cups
341 calories; 21.6 g total fat; 6.1 g saturated fat; 64 mg cholesterol; 285 mg sodium. 562 mg potassium; 12.6 g carbohydrates; 2.7 g fiber; 8 g sugar; 23.8 g protein; 5616 IU vitamin a iu; 11 mg vitamin c; 96 mcg folate; 89 mg calcium; 2 mg iron; 41 mg magnesium; 2 g added sugar;
1 Vegetable, 1/2 Fruit, 2 1/2 Lean Meat, 1/2 High-Fat Meat, 3 Fat
#3 Kale and Banana Smoothie
Prep 5 m
Ready In 5 m
"Nutrient-rich kale is hidden in this delicious banana smoothie. . . perfect for those of us who have a hard time getting our daily dose of veggies!"
2 cups chopped kale
1/2 cup light unsweetened soy milk
1 tablespoon flax seeds
1 teaspoon maple syrup
Place the banana, kale, soy milk, flax seeds, and maple syrup into a blender. Cover, and puree until smooth. Serve over ice.
Tangy Pluot Crisp
Makes 10-12 servings
6 Pluots ¼ cup granulated sugar 1 ½ cups oatmeal ½ cup melted butter 1 tsp vanilla 1 tsp cinnamon ½ cup brown sugar
Preheat oven to 350*F.
Slice pluots and discard pits. Place in the bottom of a 9x13 baking dish. Sprinkle evenly with granulated sugar.
In a medium bowl, mix together the oatmeal, butter, vanilla, cinnamon, and brown sugar with a fork. Crumble this mixture evenly over the pluots.
Bake at 350*F for 40-45 minutes.
#1 ENTRÉE (Main Course)
ZUCCHINI, KALE, AND TOMATO SAUTE
Recipe by KristiJoy
READY IN: 25mins
1 tablespoon extra virgin olive oil
1 onion, sliced thinly
4 garlic cloves, minced
2 large zucchini, thinly sliced
5 tomatoes, chopped
1⁄2 teaspoon dried basil
1⁄2 teaspoon dried oregano
1⁄2 teaspoon crushed red pepper flakes
1⁄2 teaspoon salt (to taste)
2 bunches kale, stems removed and leaves roughly chopped
Heat oil in large skillet over medium heat, and saute onion until tender.
Then add garlic and cook for another minute.
Add zucchini, tomatoes, basil, oregano, pepper, and salt, and let cook until zucchini is fairly tender and tomatoes are falling apart (about 10 min).
Stir in kale and continue to cook until kale is wilted and tender.