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Back At It

Well, after being M.I.A. for a couple of months now, I'm back. I wish I could say I was off doing wonderful things, but sadly that's not the case. By the end of February, I was off my eating plan and back to the fast food. What I allowed to throw me off was a stupid birthday party. Not that it's an excuse, but I thought I could handle a couple of bites of birthday cake. That wasn't the case. It made me want other sweets and I allowed myself to have them. I wish when I fell off the wagon back in February, I would have gotten back on track the next day, but I didn't. Here I am giving it another go yet again. I've decided to go back to low carb again because I feel the best when I'm on it (and sticking to it). Today is day #1 again.

One Man, One Cow, One Planet and other Videos

I've been watching all sorts of documentaries lately. I'm heading to bed to watch this one on my laptop now.



These are some other DVDs I've watched lately. I'm not saying I agree with everything being said in the videos, I just find them interesting and thought provoking...

Food Matters


King Corn


Food, Inc


The Future of Food

Low Carb Waffles

 

Low Carb Waffles

4 Large Eggs

2 Tablespoons Heavy Cream

3 Tablespoons Water

2 teaspoons Vanilla Extract

4 Packets Splenda or 8 Drops Liquid Splenda

2.5 ounces Plain Pork Rind Crumbs

1/2 teaspoon Cinnamon

2 Tablespoons Melted Butter

In a medium bowl, beat the eggs and then add the cream, water and vanilla extract; beat some more. Mix the Splenda packets (if not using liquid) with the cinnamon and pork rind crumbs and add to the egg mixture. Mix well and set aside for 5 minutes. Stir and check the consistency. The mixture should be thick, but not too thick. If it is too thick, add just a little bit of water at a time until it is thinner. Stir in the melted butter.

Pour 1/3 cup batter (or the amount recommended by the manufacturer of your waffle iron) onto a preheated iron. Close and bake.

Makes: 6

Per Serving (with Splenda Packets): 149 Calories; 12g Fat (71.8% calories from fat); 8g Protein; 2g Carbohydrate; trace Dietary Fiber; 169mg Cholesterol; 214mg Sodium.  Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Non-Fat Milk; 1 1/2 Fat.

Per Serving (with Liquid Splenda): 146 Calories; 12g Fat (73.0% calories from fat); 8g Protein; 1g Carbohydrate; trace Dietary Fiber; 169mg Cholesterol; 214mg Sodium.  Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Non-Fat Milk; 1 1/2 Fat.

Note: If your iron holds more than 1/3 cup of batter, you'll need to see how many waffles you get and divide these numbers by the number of waffles you get for the nutritional info...

893 Calories; 69g Fat (71.8% calories from fat); 50g Protein; 11g Carbohydrate; 1g Dietary Fiber; 1012mg Cholesterol; 1286mg Sodium.  Exchanges: 0 Grain(Starch); 3 Lean Meat; 0 Non-Fat Milk; 8 1/2 Fat.

I made a couple of batches of these. I let them cool completely on a wire rack, and then I placed them into a ziplock freezer bag and froze them. When I want a couple, I just pulled them out of the freezer and pop them into the toaster. I took these to work one day for lunch and let some of my co-workers try them. Nobody could believe they were made with pork rinds. LOL!

For those of you not following the Low Carb Lifestyle, I have a Whole Wheat Waffles recipe on my website with lower calories and fat.

Low Carb Pancakes

Low Carb Pancakes

4 Large Eggs
1/2 Cup Heavy Cream
2.5 ounces Plain Pork Rind Crumbs
1/4 Cup Splenda Granular or 12 Drops Liquid Splenda
1 teaspoon Cinnamon

In a medium bowl, beat the eggs until frothy. Add the heavy cream and Splenda. Mix the cinnamon with the pork rind crumbs and slowly add to the egg mixture. Set aside for 5 minutes to allow the batter to thicken. If the batter is too thick, add some water 1/2 teaspoon at a time to thin it out. Pour 1/4 cup of batter onto a lightly greased, hot skillet. You may need to spread the mixture out just a little bit. Cook until each side is lightly browned. Serve with butter and sugar free maple syrup. You can't taste the pork rinds in these pancakes. They kind of remind me of whole wheat pancakes.

Makes: 8-10 pancakes (depending on how thick your batter is).

Per Serving (with Liquid Splenda): 139 Calories; 11g Fat (73.1% calories from fat); 9g Protein; 1g Carbohydrate; trace Dietary Fiber; 139mg Cholesterol; 199mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Non-Fat Milk; 1 1/2 Fat.

Per Serving (with Splenda Granular): 142 Calories; 11g Fat (71.5% calories from fat); 9g Protein; 1g Carbohydrate; trace Dietary Fiber; 139mg Cholesterol; 199mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Non-Fat Milk; 1 1/2 Fat.

These can be made ahead and frozen. Cool them completely on a wire rack. Place a square of waxed paper between each pancake and place into a ziplock freezer bag. Store in the freezer until you are ready to eat. When you want some, simply pull them out of the freezer, put the pancakes on a plate and microwave until hot.

For those of you not following the Low Carb lifestyle, I have a High Fiber, Low Fat pancake recipe at my website.

Are You Drinking Enough Water?

Just Say No to Snow

Since I don't really have any food stuff to write about, I'm just going to take this opportunity to whine and babble.

It's snowing again. :( I worked this past weekend and had to drive in the snow. Now here we are again... even more snow. Luckily, my friend Francy (who is the secretary on my shift) has a friend with a big truck so they're going to swing by and pick me up today. The part I'm mostly worried about is how many of my employees are going to call off because of the snow. Since we work at a hospital, it doesn't matter how bad it gets, we're still open. They offer a free taxi if you can't drive in the bad weather, but some of the people either live outside the area the taxi will drive to, or they just won't ride in the taxi because they think the drivers are creepy.

We're supposed to be having a carry in at work to celebrate 3 birthdays today. It's nothing fancy, just a hotdog dinner. I supply all of the hotdogs and they each bring something to go along with it. One lady makes chili sauce, someone brings condiments, someone brings plates and silverware, someone brings soda, etc. It's a fun thing to do. I always ask everyone what they want for their birthday. I use to buy it, but I decided it was getting too costly, so now I make what they want. :) One guy wants no bake cookies, the other guy wants plain brownies, and my boss wants brownies with icing (she loves chocolate). I made the no bake cookies last night, and then I made dark chocolate brownies with dark chocolate icing and sprinkled mini semi-sweet chocolate chips on top. Since we have 3 birthdays to celebrate at once, Francy is helping me out by making the plain brownies.

I'm thinking if everyone calls off and I get stuck at work over night, I just may have to eat some of this stuff. LOL!!! Seriously, I hope not. Well, I'd better eat something and then shovel some snow before I leave. Thanks for listening to me babble. :)

PS, I'll post the recipe for waffles and pancakes I made on Friday hopefully sometime tomorrow (unless I'm still at work).

Cinnamon Snackers

Yes, I know after reading the ingredients, this recipe sounds pretty gross, but actually it's pretty good. These remind me a little bit of the cinnamon twists from Taco Bell (which I use to love).

Cinnamon Snackers

1 oz. Plain Pork Rinds
1 Tablespoon Butter, melted
1 teaspoon Cinnamon
1 teaspoon Splenda Granular

Place the pork rinds into a plastic or paper bag. Drizzle the butter over the pork rinds, shaking the bag as you go. Mix the cinnamon and Splenda together and sprinkle over the pork rinds. Close the bag and give it a good shake. Pour out onto a place or into a bowl and enjoy!

Serves: 1
Per Serving: 272 Calories; 22g Fat (72.3% calories from fat); 16g Protein; 2g Carbohydrate; 1g Dietary Fiber; 72mg Cholesterol; 624mg Sodium.  Exchanges: 0 Grain(Starch); 2 1/2 Fat; 1 Net Carb

Are Pork Rinds Bad For Us Really?

I was looking up a recipe that uses pork rinds and came across a post by Dana Carpender, one of my favorite low carb cookbook authors. I've had some people giving me funny looks when I've told them some of the things I've made with pork rinds lately (after all, aren't pork rinds bad for us?). Here is part of what Dana wrote that I thought was rather interesting....

"It’s no surprise that 1 ounce of plain pork rinds has no carbohydrate. But you may be surprised to learn that pork rinds have almost twice as much protein as they do fat. You’ll get 8.8 grams of fat, and 17 grams of protein, almost as much as three eggs! 155 calories. All of this makes pork rinds quite satisfying –– a 1 ounce bag should keep you full for hours.
More surprising, over half the fat in pork rinds is monounsaturated. 4.1 grams of the fat in pork rinds are monounsaturated, and another 1 gram is polyunsaturated. Just 3.3 grams are saturated fat, though I should add that I am convinced that natural saturated fats are a healthy food.
By comparison, 1 ounce of potato chips has almost the same calorie count –– 152 calories –– with 15 grams of high-impact carbohydrate. They have 9.8 grams of fat –– a gram more than the pork rinds –– and just 1.98 grams of protein. All this adds up to a predictable blood sugar roller-coaster –– and the hunger that comes with it.
Potato chips have less monounsaturated fat than pork rinds –– just 2.7 grams. The saturated fat content is nearly the same, at 3.1 grams. All of this adds up to pork rinds being a healthier and far more filling snack choice than potato chips.
How about other snacks? Corn puffs have 15.3 grams of carb, with only 2.15 grams of protein. They contain 9.8 grams of fat, and 157 calories. You knew these weren’t a healthy snack, right? Pretzels have been touted as a healthier alternative, because they’re low fat –– but they have 22.5 grams of carb in one ounce, all of it from refined white flour. Only 2.6 grams of protein, and 1 gram of fat –– you’ll be hungry again very soon.
Nuts and seeds make good low carb snacks, with plenty of healthy fats, protein, and minerals, and fiber that pork rinds lack. But if you’re keeping your carbs to “induction” levels –– 20 grams a day or less –– pork rinds are a better choice.
So despite their reputation, pork rinds are a perfectly respectable food, offering more in the way of nutritional value and hunger satisfaction than most things that come in cellophane bags."

Pepperoni Chips

These pepperoni chips satisfy the need for something crunchy. A serving of these will do the trick. :)

Pepperoni Chips
(Low Carb Version)

14 Hormel Original Pepperoni Slices

Preheat oven to 425 degrees. Place a piece of foil dull side up on a baking sheet with the foil going up the sides (if you don't have the foil going up the sides, grease will go under the foil and make a mess). Place the pepperoni slices in a single layer and bake for 8 minutes. Pat excess grease with paper towels and place back into the oven for an additional 2-3 minutes. Allow to cool. These can be stored in an airtight container for a couple of days. You can eat these like chips, crush them up and sprinkle on a salad, sprinkle them on soup, etc.

Note: If you use any other brand of pepperoni slices, be sure to check the carb content.

Serves: 1
Per Serving: 140 Calories; 13g Fat (85.4% calories from fat); 5g Protein; 0g Carbohydrate; 0g Dietary Fiber; 35mg Cholesterol; 490mg Sodium.

Pepperoni Chips
(Reduced Fat Version - Untried)

14 Hormel Turkey Pepperoni Slices

Preheat oven to 425 degrees. Place a piece of foil dull side up on a baking sheet with the foil going up the sides (if you don't have the foil going up the sides, grease will go under the foil and make a mess). Place the pepperoni slices in a single layer and bake for 8 minutes. Pat excess grease with paper towels and place back into the oven for an additional 2-3 minutes. Allow to cool. These can be stored in an airtight container for a couple of days. You can eat these like chips, crush them up and sprinkle them on a salad, sprinkle them on soup, etc.

Serves: 1
Per Serving: 66 Calories; 3g Fat (50.0% calories from fat); 7g Protein; 0g Carbohydrate; 0g Dietary Fiber; 33mg Cholesterol; 494mg Sodium. WWP: 2

Clothes Donation

CLOTHES DONATION

I just had a call from a charity asking me to donate some of my clothes to the starving people throughout the world..  I told them to Back Off!! Anybody who fits into my clothes isn't starving!!

Chocolate Cake For One

Chocolate Cake For One

1 Tablespoon Butter
1 Large Egg
1 Tablespoon Davinci Sugar Free Vanilla Syrup (this can be found at Walmart with the Coffee)
2 Tablespoons Splenda Granular or 12 drops of Liquid Splenda
1 Tablespoon Heavy Cream
2 Tablespoons Unsweetened Cocoa Powder

Place the butter into the microwave for 10-15 seconds to soften. Mix all of the ingredients together until they are as smooth as possible. It should look similar to cake batter at this point. Spray a bowl with butter flavored non-stick cooking spray and pour the mixture into the bowl. Microwave for 1 minute. This is best eaten warm. Optional - top with a little bit of homemade whipped cream sweetened with Splenda.

Serves: 1
Per Serving (using Splenda Granular): 264 Calories; 23g Fat (74.1% calories from fat); 9g Protein; 10g Carbohydrate; 4g Dietary Fiber; 263mg Cholesterol; 195mg Sodium.  Exchanges: 1/2 Grain(Starch); 1 Lean Meat; 0 Non-Fat Milk; 4 Fat; 6g Net Carbs.

Per Serving (using Liquid Splenda): 252 Calories; 23g Fat (77.3% calories from fat); 9g Protein; 7g Carbohydrate; 4g Dietary Fiber; 263mg Cholesterol; 195mg Sodium.  Exchanges: 1/2 Grain(Starch); 1 Lean Meat; 0 Non-Fat Milk; 4 Fat; 3g Net Carbs.

Seriously Delicious Hamburger

I was trying to make my own version of Red Robin's Royal Burger (which is what I usually ordered when I went there). I don't like tomatoes, so I always took those off and then I would add ketchup.  Here is what it looks like and how I would normally order it along with the nutritional information:

 

 

OMG 46 Net Carbs!!!! That's just crazy!!!

Ok, here is the version I made tonight. I wasn't sure how to duplicate the Red Robin seasoning, so I just used a little bit of Southwest Chipotle Mrs. Dash. Also, I didn't have any cheese slices, so I just used shredded cheese. I usually add ketchup to it, but since I'm not eating ketchup and don't have any in the house, I left the ketchup off and opted for some mustard instead.

Seriously Delicious Hamburger

2 Low Carb Buns
1/4 Pound Ground Chuck
Mrs. Dash Southwest Chipotle Seasoning
1 Large Egg
3 Strips Cooked Bacon
1/8 Cup Shredded Cheddar Cheese
1/4 Cup Shredded Lettuce
1 Tablespoon Mayonnaise
1 teaspoon Mustard

 Shape the ground chuck into a hamburger patty and sprinkle one side with a little bit of Mrs. Dash. Cook in a skillet until no longer pink in the middle. While the hamburger is cooking, spray a small skillet with butter flavored Pam and fry the egg. Flip the egg, bust the yolk and continue cooking until no longer runny. Place one of the low carb buns (bumpy side up) on a plate and assemble the burger as follows: Place the burger on the bottom bun, sprinkle the cheese on top of the burger, place the fried egg on top of the cheese, place the cooked bacon on top of the fried egg and finish off with the lettuce. Spread the mayonnaise and mustard on the bumpy side of the 2nd bun and place on top of the lettuce. Enjoy!

Serves: 1
Per Serving: 818 Calories; 69g Fat (77.0% calories from fat); 44g Protein; 2g Carbohydrate; trace Dietary Fiber; 576mg Cholesterol; 835mg Sodium.  Exchanges: 5 Lean Meat; 0 Vegetable; 6 1/2 Fat; 0 Other Carbohydrates.

Low Carb Buns

I've been reading quite a bit about these "Oopsie Rolls" (this is what people are calling them). I guess someone was trying to make the Atkins Revolution Rolls and made an "oopsie" that turned out good, so that's how they got their name. To me, they're like buns, so I'm just going to call them that. :) They look kind of funny, but actually they're pretty good. I'm going to try to make some recipes with them. They sure beat eating a hamburger on a lettuce leaf. LOL!

Low Carb Buns

3 Large Eggs
1/8 teaspoon Cream of Tartar
3 oz. Cream Cheese (Do not soften)

Preheat oven to 300 degrees F. Separate the eggs and add cream cheese to the yolks. Use a mixer to combine the ingredients together. In a separate bowl, whip egg whites and cream of tartar until stiff (if you're using the same mixer, mix the whites first and then the yolk mixture). Using a spatula, gradually fold the egg yolk mixture into the white mixture, being careful not to break down the whites. Spray a cookie sheet with non-stick spray and spoon the mixture onto the sheet, making 6 mounds (I used a muffin top pan to keep them all uniform in size). Flatten each mound slightly. Bake about 30 minutes (You want them slightly softer, not crumbly). Let cool on the sheet for a few minutes, and then remove to a rack and allow them to cool. Store in a loosely open sack and allow to rest on the counter before use (otherwise they might be too moist). These can be frozen - place waxed paper between each bun and place into a freezer bag.

Serves: 6
Per Serving: 87 Calories; 7g Fat (77.6% calories from fat); 4g Protein; 1g Carbohydrate; 0g Dietary Fiber; 122mg Cholesterol; 77mg Sodium.  Exchanges: 1/2 Lean Meat; 0 Fruit; 1 Fat.

Low Carb Pizza Crust + Pizza (2 Recipes)

I was craving pizza tonight and decided I'd try out a recipe I found on the web for a low carb pizza crust. A normal thin crust pizza of this size usually contains over 40 grams of carbs per slice. This crust only has 2 grams of carbs per slice. I tweaked it a little bit and actually enjoyed it quite a bit. I really wasn't sure how it was going to taste considering it doesn't contain any type of flour. It wasn't slimy or limp like I first thought it might be. I was actually able to pick up a slice of pizza and eat it without having to use a fork. I'll post the recipe for the crust first, and then I'll post the recipe for the pizza I made with the crust.

Low Carb Pizza Crust

4 Large Eggs
4 ounces Cream Cheese
1 teaspoon Garlic Powder
1 1/2 teaspoons Italian Seasoning
1 Cup Shredded Parmesan Cheese
1 Cup Shredded Mozzarella Cheese

Preheat oven to 350° F. Using a regular blender, food processor, or stick blender (what I use), mix the eggs and cream cheese until well blended. Add the garlic powder and Italian seasoning and blend again.

Sprinkle the parmesan cheese evenly on a 16" non-stick pizza pan. Sprinkle the mozzarella cheese evenly on top of the parmesan cheese. Pour the egg mixture over the cheese, and bake for 20-25 minutes, or until the top starts to brown. Remove from oven, add desired toppings and bake for an additional 10-15 minutes. Allow to cool slightly before cutting.

Serves: 8
Per Serving (Crust only. You will have to add any ingredients you use for toppings): 175 Calories; 14g Fat (70.6% calories from fat); 11g Protein; 2g Carbohydrate; trace Dietary Fiber; 141mg Cholesterol; 305mg Sodium.  Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 2 Fat.

This is the recipe I made using the crust listed above.

Low Carb Pizza

4 Large Eggs

4 ounces Cream Cheese

1 teaspoon Garlic Powder

1 1/2 teaspoons Italian Seasoning

1 Cup Shredded Parmesan Cheese

1 1/2 Cups Shredded Mozzarella Cheese, divided

1 Pound Italian Sausage, cooked

35 Slices Pepperoni

1/4 Cup Diced Onion

Preheat oven to 350° F. Using a regular blender, food processor, or stick blender (what I use), mix the eggs and cream cheese until well blended. Add the garlic powder and Italian seasoning and blend again.

Sprinkle the parmesan cheese evenly on a 16" non-stick pizza pan. Sprinkle 1 cup of the mozzarella cheese evenly on top of the parmesan cheese. Pour the egg mixture over the cheese, and bake for 20-25 minutes, or until the top starts to brown. Remove from oven, add the sausage, pepperoni and remaining 1/2 cup of mozzarella cheese. Place back into the oven and bake for 10-15 minutes or until the toppings are done. Allow to cool slightly before cutting.

Serves: 8

Per Serving: 439 Calories; 37g Fat (76.6% calories from fat); 23g Protein; 3g Carbohydrate; trace Dietary Fiber; 198mg Cholesterol; 928mg Sodium.  Exchanges: 0 Grain(Starch); 3 Lean Meat; 0 Vegetable; 5 1/2 Fat.

Update: This was just as good the following day heated up in the oven for just a couple of minutes. :)

Plateaus and Splurging

 My cousin Lisa started a diet this month (she's counting calories and doing really well) and asked me a couple of questions. I thought they were pretty good questions and decided (with her permission) to share our conversation here on my blog.

When you hit a plateau what do you do to lose weight? Should you pick 1 day a week to eat what you want or should you stay counting?

Plateau's can hit at any time. The best thing to do is just stick with it and don't give up. At some point the weight loss will start again. If a plateau happens, you could also up your exercise or you may need to re-examine what you're eating and make adjustments there. If you aren't keeping a food journal, it might be a good idea to start one.

As far as picking 1 day each week to eat whatever you want, I've seen it work for some people and for others (like me) it doesn't. If I go off plan for even 1 day, it is very hard for me to get back with it (which is why I've been yo-yo dieting for the past 5 years). I would talk myself into "just 1 day" and eat all sorts of things, and then the next day would come and I'd have the mentality "well I ate whatever yesterday and I'm probably going to gain anyway, so what's the point" and then I'd be off track for the entire week. Or I'd talk myself into "I'll get back with it on this Monday", but this Monday would turn into next Monday and next Monday would turn into the following Monday, etc. If you have the willpower to get back on track after 1 day, then it's your choice. Like I said, I've seen it work for some people. I'm not one of those people. :(

I've learned that if I plan ahead, I can get over just about any food craving I'm having. I've learned to cook a modified version of whatever it is I'm wanting. Like the pizza for instance. I know if I don't make something, I'm at a high risk to pick up the phone and dial Donatos or some other pizza joint. Then after I eat it, I'll feel guilty and talk myself into a million other things I've been "wanting" and spend the evening or possibly even the rest of the week just eating a bunch of crap like ice cream, candy bars, fast food, etc that I've been doing so well at avoiding. I know the cravings will pass but the guilt will stay with me every time I step on the scale.

Cheesy Meatballs

Cheesy Meatballs
(Low Carb Version)

1 Pound Ground Chuck
1 Pound Tennessee Pride Country Sausage (Mild)(or similar sausage with zero carbs)
2 Large Eggs
1/2 Cup Grated Parmesan Cheese
1/4 Cup Onion, diced small
2 Cloves Garlic, minced
1/2 teaspoon Dried Oregano
1/2 teaspoon Dried Basil
1/2 teaspoon Salt
1/2 teaspoon Freshly Ground Black Pepper
3 Sticks of String Cheese

Pre-heat oven to 350 degrees. In a large bowl, mix together the beef, sausage, eggs, cheese, onion, garlic, oregano, basil, salt and pepper. Spray a muffin pan with non-stick cooking spray. Divide the meat mixture evenly into 9 portions (approx 1/2 cup each). Roll into balls and place 1 into each muffin well. Open each string cheese and cut each one into 3 pieces. Push 1 piece of cheese vertically into each meatball (you can leave it as is, or pinch the meat up around the cheese to seal it in). Bake for 20-30 minutes or until done. When done, you can eat them plain, or add your favorite low carb sauce.

Serves: 9
Per Serving: 380 Calories; 30g Fat (73.8% calories from fat); 23g Protein; 1g Carbohydrate; trace Dietary Fiber; 138mg Cholesterol; 718mg Sodium. Exchanges: 0 Grain(Starch); 2 Lean Meat; 0 Vegetable; 1 1/2 Fat; 0 Other Carbohydrates.

Cheesy Meatballs
(Reduced Fat Version - Note)

Even after trying to re-work this recipe to reduce the calories and fat, these would still end up to be 9 WWP each.  Do I think they're worth 9 WWP each? No. You could make them smaller and reduce the points that way, but I think the recipe I have for Meatloaf Muffins would be a better choice for anyone looking to reduce the calories and fat. They're about the same size and you could always stick cheese in those and still not add  many calories or fat to the total nutritional info. Click here for that recipe.

Garlic Parmesan Fauxtatoes

Garlic Parmesan Fauxtatoes
(Low Carb Version)

12 oz. Frozen Cauliflower
1 Tablespoon Cream Cheese
1/4 Cup Grated Parmesan Cheese
1/2 teaspoon Minced Garlic
1/8 teaspoon Chicken Base or Boullion
1/8 teaspoon Black Pepper
3 Tablespoons Butter

Place the cauliflower into a microwave safe bowl along with 2-3 tablespoons of water. Cover with plastic wrap and cook on high for 11-12 minutes (or until the cauliflower is very soft. You don't want to under cook it). While the cauliflower is cooking, get out the rest of your ingredients so they are ready to go. You will also need to get 6-8 paper towels. When the cauliflower is finished cooking, drain off any liquid (if there is any). Place the cauliflower on top of 3-4 paper towels and using the remaining paper towels, blot as much liquid out of the cauliflower as you can. It's ok the smash it into oblivion doing so. Place the cauliflower into a food processor along with the remaining ingredients and process until smooth. If you don't have a food processor but have a stick blender, this works well (this is what I use). If you taste any lumps, you either didn't cook the cauliflower long enough or you didn't process it long enough. Serve immediately.

Serves: 2
Per Serving: 266 Calories; 23g Fat (75.2% calories from fat); 8g Protein; 9g Carbohydrate; 4g Dietary Fiber; 63mg Cholesterol; 464mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 4 Fat; 5 Net Carbs.

Garlic Parmesan Fauxtatoes
(Reduced Fat Version - Untried)

12 oz. Frozen Cauliflower
1 Tablespoon Fat Free Cream Cheese
1/4 Cup Grated Parmesan Cheese
1/2 teaspoon Minced Garlic
1/8 teaspoon Chicken Base or Boullion
1/8 teaspoon Black Pepper
3 Tablespoons Fat Free Margarine Spread

Place the cauliflower into a microwave safe bowl along with 2-3 tablespoons of water. Cover with plastic wrap and cook on high for 11-12 minutes (or until the cauliflower is very soft. You don't want to under cook it). While the cauliflower is cooking, get out the rest of your ingredients so they are ready to go. You will also need to get 6-8 paper towels. When the cauliflower is finished cooking, drain off any liquid (if there is any). Place the cauliflower on top of 3-4 paper towels and using the remaining paper towels, blot as much liquid out of the cauliflower as you can. It's ok the smash it into oblivion doing so. Place the cauliflower into a food processor along with the remaining ingredients and process until smooth. If you don't have a food processor but have a stick blender, this works well (this is what I use). If you taste any lumps, you either didn't cook the cauliflower long enough or you didn't process it long enough. Serve immediately.

Serves: 2
Per Serving: 103 Calories; 4g Fat (29.3% calories from fat); 9g Protein; 11g Carbohydrate; 4g Dietary Fiber; 9mg Cholesterol; 431mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fat. WWP: 2

Fried Chicken

Fried Chicken
(Low Carb Version)

3 (4 oz.) Chicken Breasts, no skin, no bone
3 Tablespoons Grated Parmesan Cheese
1 oz. Mike Sell's Barbeque Pork Rinds
4 Tablespoons Coconut Oil (I used Nutiva Brand)
1 large Egg, beaten

Place the pork rinds into a food processor and process until you have crumbs. If you do not have a food processor, you could place them into a bag and crush with a rolling pin. You want fine, evenly textured crumbs. Mix the crumbs with the parmesan cheese in a small bowl and then pour onto a plate. Place the coconut oil into a frying pan and melt over medium heat. I pounded each of my chicken breasts between plastic wrap to make them a little thinner; this is optional. Dip one of the chicken breasts into the egg, and then place onto the crumb mixture. Pat the crumb mixture onto the chicken really well. Make sure your coconut oil is hot and then place the chicken breast into the oil. While each piece of chicken is cooking, you can go ahead and prepare the next piece for frying. When the bottom side of the chicken breast is golden, flip to the other side and cook until that side is golden (make sure your chicken is completely cooked especially if you didn't flatten it out a little). Drain each piece on a paper towel.

Serves: 3
Per Serving: 392 Calories; 28g Fat (63.9% calories from fat); 35g Protein; trace Carbohydrate; 0g Dietary Fiber; 157mg Cholesterol; 447mg Sodium. Exchanges: 4 Lean Meat; 4 Fat.

Fried Chicken
(Reduced Fat Version - untried)

3 (4 oz.) Chicken Breasts, no skin, no bone
3 Tablespoons Grated Parmesan Cheese
1 oz. Mike Sell's Barbeque Pork Rinds
1 large Egg, beaten
Non-stick Cooking Spray

Preheat oven to 350 degrees. Place a piece of foil onto a baking sheet and spray with non-stick cooking spray. Place the pork rinds into a food processor and process until you have crumbs. If you do not have a food processor, you could place them into a bag and crush with a rolling pin. You want fine, evenly textured crumbs. Mix the crumbs with the parmesan cheese in a small bowl and then pour onto a plate. I pounded each of my chicken breasts between plastic wrap to make them a little thinner; this is optional. Dip one of the chicken breasts into the egg, and then place onto the crumb mixture. Pat the crumb mixture onto the chicken really well. Place the chicken breast onto the baking sheet. Repeat for the other two pieces. Bake for 15 minutes, then turn each piece and continue baking until the chicken is done and no longer pink.

Serves: 3
Per Serving: 235 Calories; 9g Fat (37.8% calories from fat); 35g Protein; trace Carbohydrate; 0g Dietary Fiber; 157mg Cholesterol; 447mg Sodium. Exchanges: 4 Lean Meat; 0 Fat. WWP: 5

Slow Cooked BBQ Ribs

Slow Cooked BBQ Ribs
(Low Carb and Reduced Version)

1 Lb. Pork Loin Boneless Country Ribs (approx. 4 ribs)
1/4 Cup Frozen Chopped Onions
1/8 teaspoon Garlic Powder
1/8 teaspoon Black Pepper
3/4 Cup Walden Farms Calorie Free Thick and Spicy Barbeque Sauce, divided

Place the ribs into the bottom of a slow cooker. Sprinkle with garlic powder and black pepper. Place onions and 1/2 cup sauce evenly on top. Cover and cook on low for 5-6 hours or until tender. Brush with remaining 1/4 cup sauce.

Serves: 2
Per Serving: 327 Calories; 18g Fat (46.0% calories from fat); 46g Protein; 1g Carbohydrate; trace Dietary Fiber; 100mg Cholesterol; 1324mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Vegetable; 0 Fat. WWP: 8