MEAL 1
#1 ENTRÉE (Main Course)
Keto Eggplant Parmesan
https://healthyrecipesblogs.com/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
INGREDIENTS
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
INSTRUCTIONS
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
https://www.skinnytaste.com/lighter-eggplant-parmesan-5-pts/
PREP TIME:20 mins
COOK TIME:1 hr 10 mins
TOTAL TIME:1 hr 30 mins
YIELD:8 SERVINGS
This Lighter Eggplant Parmesan is one of my favorite ways to eat eggplant. No breading, just eggplant, cheese and marinara.
INGREDIENTS
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
SAVE
INSTRUCTIONS
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
https://www.tasteofhome.com/recipes/green-beans-n-celery/
Prep/Total Time: 15 min.
Makes
5 servings
Ingredients
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
Directions
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.
Nutrition Facts
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.
#4 DESSERT
BANANA ORANGE MUFFINS
https://www.food.com/recipe/banana-orange-muffins-142491
READY IN: 29mins
SERVES: 12
YIELD: 12 muffins
UNITS: US
INGREDIENTS
Nutrition
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
DIRECTIONS
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.
MEAL 2
#1 APPETIZER OR SIDE
Zucchini Kale Recipe
https://foolproofliving.com/zucchini-fettuccine-with-kale/
By Aysegul Sanford
Yields: 2 servings
Prep Time: 15 mins
Cook Time: 10 mins
Total Time: 25 mins
Ingredients
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
Instructions
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.
Serve immediately.
Notes
If you do not have vegan mayo, you can use also use regular mayo
#1 ENTRÉE (Main Course)
Grilled Chicken & Nectarine Chopped Salad
http://www.eatingwell.com/recipe/252999/grilled-chicken-nectarine-chopped-salad/?printview
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
Total:
45 mins
Servings: 5
Ingredients
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
Directions
Step 1
Preheat grill to medium or heat a stovetop grill pan over medium-high heat.
Step 2
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.
Step 3
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.
Step 4
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.
Nutrition Facts
Serving Size: About 2 Cups
Per Serving:
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;
Exchanges:
1 Vegetable, 1/2 Fruit, 2 1/2 Lean Meat, 1/2 High-Fat Meat, 3 Fat
#3 Kale and Banana Smoothie
https://www.allrecipes.com/recipe/173730/kale-and-banana-smoothie/
Prep 5 m
Ready In 5 m
Recipe By:Rice
"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!"
Ingredients
1 banana
2 cups chopped kale
1/2 cup light unsweetened soy milk
1 tablespoon flax seeds
1 teaspoon maple syrup
Directions
Place the banana, kale, soy milk, flax seeds, and maple syrup into a blender. Cover, and puree until smooth. Serve over ice.
#4 DESSERT
Tangy Pluot Crisp
https://www.kingsburgorchards.com/tangy-pluot-crisp-recipe
Makes 10-12 servings
INGREDIENTS
6 Pluots ¼ cup granulated sugar 1 ½ cups oatmeal ½ cup melted butter 1 tsp vanilla 1 tsp cinnamon ½ cup brown sugar
INSTRUCTIONS
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.
MEAL 3
#1 ENTRÉE (Main Course)
ZUCCHINI, KALE, AND TOMATO SAUTE
https://www.food.com/recipe/zucchini-kale-and-tomato-saute-515473
Recipe by KristiJoy
READY IN: 25mins
SERVES: 6
INGREDIENTS
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
DIRECTIONS
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.
#2 Eggplant Zucchini Bolognese
https://www.tasteofhome.com/recipes/eggplant-zucchini-bolognese/print/
“I roast the veggies while the pasta cooks, making this a quick dish.” This meal-in-one blends rustic comfort with fresh flavors. Trisha Kruse - Eagle, Idaho
TOTAL TIME: Prep: 30 min. Cook: 20 min.YIELD: 8 servings.
Ingredients
1 package (16 ounces) penne pasta
1 small eggplant, peeled and cut into 1-inch pieces
1 medium zucchini, cut into 1/4-inch slices
1 medium yellow summer squash, cut into 1/4-inch slices
1 cup chopped onion
2 tablespoons olive oil
2 teaspoons minced garlic
1 teaspoon salt
1/2 teaspoon pepper
1 pound lean ground beef (90% lean)
1 can (28 ounces) tomato puree
1 tablespoon Italian seasoning
1 tablespoon brown sugar
8 teaspoons grated Parmesan cheese
Directions
1. Cook pasta according to package directions.
2. In a large bowl, combine the eggplant, zucchini, squash, onion, oil, garlic, salt and pepper. Transfer to two 15x10x1-in. baking pans coated with cooking spray. Bake at 425° for 20-25 minutes or until tender.
3. Meanwhile, in a large skillet, cook beef over medium heat until no longer pink; drain. Stir in the tomato puree, Italian seasoning and brown sugar.
4. Drain pasta; stir in tomato mixture and roasted vegetables. Sprinkle with cheese.
#3 APPETIZER OR SIDE
Green Beans with Lemon and Garlic
https://www.foodnetwork.com/recipes/patrick-and-gina-neely/green-beans-with-lemon-and-garlic-recipe-1938670
Level: Easy
Total: 17 min
Prep: 5 min
Cook: 12 min
Yield: 6 servings
Ingredients
2 pounds green beans, ends trimmed
1 tablespoon extra-virgin olive oil
3 tablespoons butter
2 large garlic cloves, minced
1 teaspoon red pepper flakes
1 tablespoon lemon zest
Salt and freshly ground black pepper
Directions
Blanch green beans in a large stock pot of well salted boiling water until bright green in color and tender crisp, roughly 2 minutes. Drain and shock in a bowl of ice water to stop from cooking.
Heat a large heavy skillet over medium heat. Add the oil and the butter. Add the garlic and red pepper flakes and saute until fragrant, about 30 seconds. Add the beans and continue to saute until coated in the butter and heated through, about 5 minutes. Add lemon zest and season with salt and pepper.
Cinnamon Orange Sweet Potatoes
https://recipes.instantpot.com/recipe/cinnamon-orange-sweet-potatoes/
Difficulty: Easy
Duration less than 15 min
Diet Low Carb, Vegetarian
Prep Time
10 minutes
Cook Time
5 minutes
Servings 4-6 servings
INGREDIENTS
2 pounds sweet potatoes peeled and cut in 1-inch cubes
1 cup orange juice
1 tablespoon orange zest
2 tablespoons dark brown sugar
1/2 teaspoon salt
1/2 teaspoon cinnamon
2 tablespoons butter
INSTRUCTIONS
Place potatoes in Instant Pot®; stir in the juice, zest, sugar, salt, and cinnamon. Place lid on pot and lock into place to seal. Pressure Cook or Manual on High Pressure for 5 minutes. Use Quick Pressure Release. Press Cancel.
Carefully drain liquid from the pot. Turn pot to High Sauté, add the butter and stir into potatoes until melted. Press Cancel.
#4 DESSERT
Orange Dream Bars
https://www.crazyforcrust.com/orange-dream-bars/
Orange Dream Bars - this easy recipe is like a lemon bar but using orange! The perfect citrus recipe, tart and sweet with a shortbread crust.
3.69 from 16 votes
Total Time1 hour
Yield24 bars
Serving Size
INGREDIENTS
CRUST:
1 cup unsalted butter
2 cups all purpose flour
1/2 cup granulated sugar
1/4 teaspoon salt
FILLING:
1/2 cup fresh squeezed orange juice I used mandarins, about 6 of them
1 teaspoon orange zest
1 1/2 cups granulated sugar
1/4 cup all purpose flour
1/2 teaspoon baking powder
4 large eggs
Powdered sugar for topping
INSTRUCTIONS
Preheat oven to 350F. Line a 9x13” pan with foil or parchment paper and spray with nonstick cooking spray.
Beat butter with a hand or a stand mixer until creamy, then add the flour, sugar, and salt and beat until a dough forms. (If you’re using a hand mixer it will take extra time.) Press the crust into the bottom of the prepared pan. Bake for 18 minutes.
A few minutes before the crust comes out of the oven, prepare the filling. Place all filling ingredients into a blender jar and blend until smooth, a few seconds to almost a minute, depending on your blender.
Carefully pour filling over evenly over hot crust. Return to oven and bake until the top is no longer jiggly, about 20-23 minutes. Cool completely before dusting with powdered sugar and slicing into bars.