Phyllis Dowty

Cooking and Healthy Eating Consultant

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LOW CARB RECIPES
(Recipes appropriate for diabetics.)
 
 

I guess I am in a little bit of a "rut" with our eating right now, so I don't have many new recipes.  Most of our meals consist of a meal (often grilled and kind of plain), a vegetable (some fresh and some cooked) and either a starchy vegetable (corn, potatoes, etc), a pasta or some fruit.  Here are some recipes that I believe I have shared before, but that we enjoy, especially during the summer when I am getting fresh produce from my garden. 

                                            

 

                                                               Garden Fresh Stir-Fry

1 small to medium zucchini, sliced 1/8 to ¼-inch thick
1 small to medium yellow squash, sliced 1/8 to ¼-inch thick
½ of a medium red onion, thinly sliced
½ cup thinly sliced carrots (if using the small, peeled carrots, slice length-wise)
½ cup fresh broccoli florets
¼ to ½ of a medium green bell pepper, thinly sliced or chopped
1 to2 teaspoons Italian seasoning
garlic powder or salt, to taste
1 to 2 tablespoons olive oil
Parmesan cheese

Heat olive oil in large non-stick skillet; add prepared vegetables and reduce heat slightly. Sprinkle with seasonings and stir. Cook for 8 to 10 minutes or until vegetables are tender-crisp but not browned, stirring frequently. Serve immediately topped with Parmesan cheese, if desired.

For a main dish, prepare vegetables as above. While vegetables cook, prepare half of a package of chicken flavored ramen noodles according to package directions. Cut 8 to 12 ounces of uncooked, boneless chicken breast into bite-sized chunks. Heat small non-stick skillet and sauté until lightly browned. When vegetables are cooked, add chicken and drained noodles; stir. Serve with Parmesan cheese.
  

 

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                                                    Salad Dressing

Use this salad dressing for a number of things. It was originally a cole slaw dressing, but it can be used over any combination of fresh vegetables. Fresh cauliflower, a few shredded carrots, a little cheddar cheese and bacon bits makes a good combination. Chopped fresh broccoli, a little cauliflower and thinly sliced red onions is also good. Whatever vegetables you choose, to make 4 servings, use the following amounts:
3 to 4 cups of vegetables, cheese and bacon bits
1/4 cup reduced fat mayonnaise
2 Tablespoons Splenda® (or equivalent in other no-calorie sweetener)
1 Tablespoon vinegar (white, red wine, or your favorite)
Mix mayonnaise, Splenda® and vinegar well and add to vegetables. Refrigerate for about 30 minutes. Stir gently just before serving. (If using a reduced-fat or fat-free mayo, it may get a little watery after the first day, so best to mix up only what you will eat at one meal.)


For dressing only: 40 calories; 2g carb; 4g fat

Count as 1 fat

 

 

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                                                  Zucchini Hot Cakes
                                              (similar to potatoe cakes)


2 cup grated zucchini (you can use it peeled or unpeeled -- depend on whether you mind the green or not)
4 tablespoons Parmesan cheese
4 tablespoons flour
2 egg
salt and pepper, to taste
oil for cooking

Grate zucchini and dry by pressing between paper towels. Combine zucchini, cheese and flour; add egg and mix well.
Heat oil in skillet. Drop batter (about 2 tablespoons) into hot oil; press lighly to make pattie. Cook until browned; turn and brown second side. (Sometimes I flip it back on first side to give a final crisp just before taking out) Place on paper towel to absorb excess oil.
Serve with sour cream, tomato sauce, grated cheese or just plain.

Variation:
Can add any or all to taste as desired:
1 tablespoon very finely chopped onion
1 teaspoon parsley flakes
1/8 teaspoon oregano