No carb meal ideas

Grilled meat with veg, lettuce wrap burgers (especially good with tzatziki or cranberry sauce), zucchini noodles with sauce of preference (bolognese, chicken and mushroom, puttanesca, tuna), tagine or curry without the rice, tomato white bean soup with mushrooms and kale.

I sometimes make fries out of kohlrabi to go with my burger or meatloaf :-). If you want any recipes, just let me know!

CauliFAUX "Tato" Salad

1 1/3 cup boiled, drained cauliflower
1 large hard boiled egg, chopped
1 tbsp finely chopped onion
1 oz pickle slices, chopped
2 tbsp Kraft Real Mayo

1. Mix all ingredients together thoroughly.
2. Refrigerate.
3. Makes 4 servings. Each serving has 76 CALORIES, 2g CARBS, 2g PROTEIN, 8g FAT, 89mg SODIUM, and 59mg CHOLESTEROL.
Betty's BLT Chicken Salad by the 1/2 Cup

8.8oz homemade shredded baked boneless skinless chicken breast
4 slices bacon, cooked and crumbled
1/8 cup finely chopped celery
1/3 cup finely chopped red onion
5 tbsp Kraft Real Mayo
1 tsp lemon juice
1/2 tsp Worcestershire Extra Tenderizing Sauce
2/3 tbsp Parsley Flakes

1. Mix all ingredients together thoroughly.
2. Refrigerate.
3. Makes 4 servings of 1/2 cup each. Each serving has 238 CALORIES, 2g CARBS, 21g PROTEIN, 16g FAT, 222mg SODIUM, and 64mg CHOLESTEROL.

Skinny Chicken Meatballs

16oz ground chicken
1/4 cup grated parmesan cheese
1 tsp garlic powder
3 tsp italian seasoning

1. Set oven to 400F. Apply cooking spray to baking pan.
2. Mix all ingredients thoroughly.
3. Form into 12 equal sized meatballs.
4. Place on baking pan and bake on 400F for 20mins.
5. Broil for 1-2 mins to brown the tops.
6. Makes 3 servings of 4 meatballs. Each serving has 250 CALORIES, 0 CARBS, 27g PROTEIN, 13g FAT, 870mg SODIUM, and 82mg CHOLESTEROL.

Mozza Stix

5 Kraft Polly-O-o Low-moisture Part-skim Mozzarella Cheese Sticks
3 tbsp All Whites liquid egg whites
1 oz plain flavored pork rinds
1 1/2 tsp italian seasoning
8 tsp canned grated parmesan cheese

1. Cut the 5 cheese sticks in half making 10. Place in freezer for an hour or more to freeze completely before preparing this dish.
2. Set oven to 400F. Apply cooking spray to baking pan.
3. Grind pork rinds in food processor to make a fine crumb mix.
4. Place egg whites in one bowl and all well blended dry ingredients in another bowl.
5. Take frozen cheese sticks out of freezer.
6. Roll each cheese stick in crumbs, then dip in egg, then back into crumb mix again...repeat once more if necessary.
7. Place on baking sheet. Repeat for all cheese sticks.
8. Bake 400F for 4 mins average but watch carefully.
9. Makes 10 servings. Each Mozza Stix has 67 CALORIES, 0 CARBS, 7g PROTEIN, 5g FAT, 165mg SODIUM, and 16mg CHOLESTEROL.

Betty's Mini Asian Porker Cabbage Wraps

5.9oz ground pork, raw
3 parboiled green cabbage leaves
1/4 cup chopped fresh cabbage
1 tbsp chopped onion
1/4 tsp ground ginger seasoning
1 tbsp Kikkoman low sodium soy sauce
1/4 tsp plain sesame seeds
1 tsp vegetable oil

1. mix ground pork, chopped cabbage, chopped onions, ground ginger, and soy sauce together by hand. Form 15 thin finger shapes and set aside.
2. bring pot of water to boil. After cutting down each cabbage leaf into 5 pieces ending in a total of 15 cabbage wraps, place these into the boiling water and let parboil for just a few minutes before taking out to drain.
3. heat 1 tsp vegetable oil on med heat. add the 1/4 tsp sesame seeds to the hot oil and stir continuously until light golden brown.
4. spread the oil and sesame seeds out within the pan and begin to add the mini asian pork fingers. turn over frequently and be very careful not to burn. remove from pan as soon as pork is done so as not to overcook.
5. place cabbage wrap on plate and add a pork finger, then roll up and ENJOY!! If you have enough calories and carbs to spare, feel free to spritz with more soy sauce on the outside.
6. Makes 15 wraps servings. Each serving has 36 CALORIES, 1g CARBS, 2g PROTEIN, 3g FAT, 46mg SODIUM, 53mg POTASSIUM, and 8mg CHOLESTEROL.

Betty's Taco Seasoning Mix by the TBSP

2tbsp + 1/2 tsp chili powder
1tbsp + 1/2 tsp ground cumin
2 tsp onion powder
1/2 tsp ground black pepper
2 tsp garlic powder
1/4 tsp cayenne pepper
1/2 tsp ground oregano
optional: red pepper flakes
makes 5 servings of 1 tbsp each. Per tbsp serving: 7 CALORIES, 1g CARBS, 0 PROTEIN, 0 FAT, 289mg SODIUM, 3mg POTASSIUM, 0 CHOLESTEROL.

Cheesy Bacon Cauliflower Bites

2 cups of cauliflower florets ground up in food processor to rice consistency with a pinch of salt
3 whisked eggs
1 cup of cheese (cheddar, parmesan, or mozzarella)
1 tbsp Bob's Red Mill Coconut Flour
1/2 tsp salt
1/2 tsp garlic powder
4 strips cooked and crumbled bacon

1. Set oven to 400. Coat mini muffin pans with spray Pam.
2. Put the 2 cups of cauliflower rice into pot with 5tbsp water and a lid on med heat to steam for 8-10 mins til soft. stir and check often. uncover and cool.
3. In big bowl mix eggs, cheese, coconut flour, salt, and garlic. add cooled cauliflower rice. mix well. fold in crumbled bacon.
4. Fill mini muffin pan holes (approx 20) or fewer if using larger muffin pan. bake 20mins til golden brown.
5. Makes 20 mini muffins at 5 servings of 4 each. Each serving of 4 would has: 175 CALORIES, 4g CARBS, 11g PROTEIN, and 12g FAT, 281mg SODIUM, 43mg POTASSIUM, and 153mg CHOLESTEROL.

Ricotta Muffins

2 cups Polly-O Ricotta Cheese
4 large eggs
1/2 cup Stevia powder
1/2 tsp vanilla pure extract

1. preheat over 400F
2. apply cooking spray to medium sized muffins pan.
3. combine and blend all ingredients with mixer.
4. bake 25-30 minutes watching carefully for burning.
5. makes 16 muffins. Each muffin has 73 CALORIES, 2g CARBS, 5g PROTEIN, 5g FAT, 50mg SODIUM, 18mg POTASSIUM, and 59mg CHOLESTEROL.
Betty's Parmesan Chicken

20.7oz boneless skinless raw chicken breasts
3 tbsp Kraft Mayonnaise with Olive Oil
1/2 cup Piggly Wiggly finely shredded parmesan cheese
1/8 tsp salt
1/8 tsp ground black pepper

1. Preheat oven 350F. Apply cooking spray to baking pan.
2. Season chicken breasts with salt and pepper.
3. Place chicken in a big bowl and coat evenly with the mayonnaise.
4. Move chicken to the baking pan and sprinkle tops evenly with the parmesan cheese.
5. Bake 350F for 45mins until crispy and golden.
6. Makes 4 servings. Each serving has 247 CALORIES, 1g CARBS, 35g PROTEIN, 12g FAT, 399mg SODIUM, 0 POTASSIUM, 98mg CHOLESTEROL.

Betty's MexiCauli Casserole

13.7oz cooked, Perdue Ground Turkey 85/15
6 tbsp Mission Chunky Salsa Medium
3oz Great Value Cream Cheese
1 cup Great Value Fiesta Blend Finely Shredded Cheese
2 tbsp Piggly Wiggly Picante Sauce Medium
1 1/2 cups Homemade "CauliRice"
1/4 cup Water
1 tbsp Betty's Taco Seasoning Mix by the TBSP

1. Preheat oven 350F. Apply cooking spray to casserole dish.
2. Brown turkey. Drain. Put back into pan. Add cream cheese, salsa, and water. Cook on med-low heat. Stir frequently until cream cheese is melted. Add the taco seasoning and stir to blend. Add 1/3 cup of the Fiesta Blend cheese. Stir until cheese melts. Remove from burner. Set pan aside for now.
3. Grate cauliflower florets until you have 1 1/2 cups of the "CauliRice".
4. Move the turkey mixture into the casserole dish. Spread out evenly.
5. Next spread 1/2 of the "CauliRice" over the top of the meat mixture.
6. Sprinkly 1/3 cup of the Fiesta Blend Cheese over the "CauliRice".
7. Spread a last layer of the "CauliRice" over the cheese.
8. Sprinkle that last 1/3 cup of the Fiesta Blend Cheese on the top.
9. Tamp the toppings down slightly with the palm of your hand.
10. Spread the picante sauce across the top of the casserole.
11. Bake 350F for 30-35 minutes until topping is crispy and brown.
12. Makes 9 servings. Each serving has 153 CALORIES, 3g CARBS, 10g PROTEIN, 11g FAT, 201mg SODIUM, 18mg POTASSIUM, and 56mg CHOLESTEROL.


Spicy Pork Rind Chicken Fingers

8oz boneless skinless chicken breast
1 large egg
.75oz Hot N Spicy Bake-Ets Fried Porkskins
2 tsp Olive Oil

1. Preheat oven 375F. Line a cookie sheet with aluminum foil. Using a cooking brush, spread the olive oil evenly across the foil.
2. Crush the porkskins in a food processor until the consistency of fine crumbs. Put the crumbs in a bowl and set aside.
3. Scramble the egg in a separate bowl and set aside, too.
4. Cut the chicken into an even number of strips (fingers).
5. Dip each strip into the egg and then the porkskin crumbs. Place on the cookie sheet.
6. Bake at 375F for 10mins. Flip and then bake for 10 more mins. until crispy.
7. Makes 2 servings. Each serving has: 256 CALORIES, 0 CARBS, 33g PROTEIN, 12g FAT, 467mg SODIUM, 321mg POTASSIUM, and 173mg CHOLESTEROL.

Betty's Chicken and Zucchini Sketti with sauce

4.3oz cooked boneless skinless chicken breast (cubed and sautéed in 2tbsp olive oil)
2 cups zucchini "noodles"
1/2 cup raw sliced mushrooms
1/3 cup yellow onion, chopped
2 tsp garlic powder
1 tsp ground oregano
1/4 cup Classico Tomato and Basil Spaghetti sauce
1 tbsp Kraft 100% grated parmesan

1. After sauteing the chicken breast cubes in the olive oil, remove from pan and set aside.
2. Using a veggie spiralizer, create 2 cups of zucchini "noodles" or slice very thin zucchini strips by hand.
3. Saute the mushrooms and onions in the same pan where the chicken was cooked. Remove and set aside with the chicken cubes.
4. Pour spaghetti sauce into small pot and heat on low.
5. Add zucchini "noodles" to the same pan. Add garlic powder and oregano as you saute the "noodles" until done. Be careful not to cook too long. We want limp noodle consistency...not brown and crispy.
6. Remove to a serving plate. Place the sauteed mushrooms, onions, and chicken cubes on top of the zucchini "noodles". Add the spaghetti sauce and top with the parmesan.
7. Makes 3 servings. Each serving has: 183 CALORIES, 6g CARBS, 15g PROTEIN, 12g FAT, 123mg SODIUM, 374mg POTASSIUM, and 35mg CHOLESTEROL.

Cauliflower Fried Rice w/ Sirloin Tips

10.4oz cooked Sirloin Tips, trimmed and lean only (sauteed in 1 1/2 tbsp olive oil)
1/4 cup sliced mushrooms
1 tbsp broccoli florets
1/4 cup chopped raw onions
1 tbsp butter
1 cup cauliflower "rice" (cauliflower florets grated in food processor to a fine consistency)
2 1/2 tsp light sodium soy sauce

1. After sauteing the sirloin tips in vegetable oil, remove to a bowl but keep warm.
2. Saute the mushrooms and onions in the same pan. Remove to the bowl with the steak tips.
3. Add butter to the pan, and then fry the cauliflower rice and broccoli florets until golden. Add soy sauce and stir to mix well. Add the bowl of sirloin tips and sauteed veggies back to the pan with the cauliflower fried rice and stir to blend.
4. Makes 3 servings. Each serving has: 230 CALORIES, 3g CARBS, 20g PROTEIN, 15g FAT, 477mg SODIUM, 44mg POTASSIUM, and 26mg CHOLESTEROL.

Cloud Bread @ 2 slices

3 large eggs (separated)
3 tbsp cream cheese
2 tsp Stevia
1/4 tsp cream of tartar

1. Preheat oven 300F. Apply cooking spray to baking sheet.
2. Mix yolks, cream cheese, and Stevia thoroughly.
3. In a separate bowl, mix egg whites and cream of tartar. Beat until stiff peaks form.
4. Gently fold the yolk mixture into the egg whites mixture. Be careful not to stir so that the fluffiness remains.
5. Drop 10 rounded "hamburger bun sized" spoonfulls onto the baking pan.
6. Bake at 300F for 28-30mins watching carefully not to burn.
7. Makes 5 servings of 2. Each serving has: 66 CALORIES, 1g CARB, 4g PROTEIN, 5g FAT, 80mg SODIUM, 44mg POTASSIUM, and 117mg CHOLESTEROL.