Low-Carb Diet Recipes

If your waist is greater than 35 inches, you're at risk for heart disease, gall bladder disease and diabetes. By losing 10% of your body weight, you can also lower your blood pressure. Choose lean healthy proteins and limit your carbohydrate intake, especially refined white foods like starchy potatoes and bread.

See below recipes for Veggie & Cheddar Mini-Quiches, Sage-Crusted Chicken Tenders & Crispy Kale "Chips" and Turkey "Lasagna".

Veggie & Cheddar Mini-Quiches:
1 tbsp (additional 2 tsp) Wheat germ
1 tbsp Ground flaxseed
Omega-3-enriched eggs
Omega-3-enriched egg whites
2 tbsp Fat-free milk
1/2 cup Nonfat cottage cheese
1/8 tsp Garlic powder
1/4 tsp Freshly ground black pepper
1/4 tsp Finely chopped fresh tarragon
1/4 cup Shredded reduced-fat cheddar cheese
1 cup Chopped cooked broccoli
1/2 cup Chopped mushrooms
Parmesan cheese (optional)
Sage-Crusted Chicken Tenders & Crispy Kale "Chips":
1 Egg white
Boneless, skinless chicken tenders (2 oz each)
1 tbsp Sesame seeds
1 tbsp Shelled roasted sunflower seeds (finely chopped)
3/4 tsp Finely chopped sage
1 tsp Olive oil
1/2 tsp Sesame seeds
5 Garlic cloves
1 tbsp Brown spicy mustard
1 tsp Honey
1 tsp Minced garlic
1 1/2 cups Packed kale (stems removed, cut into 11 two-inch pieces)
Turkey "Lasagna":
4 Large zucchini
4 tbsp Olive oil
Garlic salt (to taste)
1 lb Mushrooms
1 Yellow onion
16 oz Non-fat cottage cheese
5 Egg whites
16 oz Tomato sauce
4 tbsp Grated parmesan or soy cheese
1/8 tsp Freshly ground black pepper
Ground turkey

Veggie & Cheddar Mini-Quiches
Makes 3 servings (2 mini-quiches each)

Preheat oven to 350°F. Coat 6-cup nonstick muffin pan with canola oil cooking spray.

Combine wheat germ and flaxseed in small bowl. Add 1 tsp of the mixture to each muffin cup, spreading to evenly coat bottoms.

Whisk eggs, egg whites, milk and cottage cheese in a bowl.

Add garlic powder, pepper, tarragon and cheddar cheese, and whisk until combined. Stir in broccoli and mushrooms and divide mixture among muffin cups using a 1/4-cup measure.

Bake 30 to 35 minutes on middle oven rack or until lightly browned on top and knife inserted into the center comes out clean. Let cool in pan on rack 5 to 10 minutes and loosen edges from pan with a knife. Serve sprinkled with Parmesan cheese, if desired.

Sage-Crusted Chicken Tenders & Crispy Kale "Chips"
Preheat oven to 400°F. Generously coat baking sheet with canola oil cooking spray.

Place egg white in shallow bowl. Combine sesame seeds, sunflower seeds, sage and pepper in another small bowl.

Dip tenders in egg white with fork to coat both sides, then in sesame seed mixture, coating both sides. Transfer to one side of baking sheet.

Combine kale, garlic, oil and sesame seeds in small bowl, tossing to coat. Season with salt and freshly ground pepper. Transfer to baking sheet and spread on one side. (Kale does not need to be in a single layer.)

Bake at 400°F, 15 to 17 minutes, or until chicken is cooked through and kale is crisp and edges are browned.

Flip tenders and toss kale halfway through cook time. Combine mustard and honey in small bowl and serve with tenders on the side.

Turkey "Lasagna"
Makes 6 servings

Preheat oven to 350°F and preheat a grill or grill pan.

Wash zucchini and remove both ends. Cut zucchini into thin, diagonal slices. Brush both sides of the slices lightly with olive oil and sprinkle with garlic salt.

Grill the slices for 2-3 minutes per side until grill marks appear and moisture is reduced.

Blend the mushrooms, onion, garlic and bell peppers in a food processor until finely chopped and spoon the mixture into a large bowl.

Add the turkey, spinach, cottage cheese and egg whites, and stir until well combined.

Cover the bottom of a 9" x 13" baking dish with half the zucchini slices. Layer half the mixture on top of slices. Repeat these steps.

Pour the tomato sauce evenly over the layered mixture. Sprinkle with grated parmesan or soy cheese. Bake at 250°F degrees for 1 hour. Let cool slightly, slice and serve.