Creamy Vegetable Soup

1/4 cup chopped onions
2 cloves garlic, minced
1 1/2 cups sliced zucchini
1/2 medium carrot, sliced
1/2 cup chopped or sliced tomatoes
1 tbsp fresh parsley, chopped
1/2 tbsp ground basil
1/8 tsp pepper
2 cups chicken stock, low sodium

1.Sauté onion and garlic in a non-stick sauce pan until onion is translucent.

2.Add remaining ingredients, except stock. Cover and simmer for 10 minutes.

3.Add stock, bring to boil, cover and simmer for 20 minutes.

4.Remove half the vegetables and puree in a blender.

5.Put puree back in pan along with beans (if using) and heat through.

6.Note: add a can of black beans or chick peas to finished soup to make it a great low fat dinner. Based on a Weight Watchers vegetable soup recipe.

Garlic Ginger Rice

2 tablespoons olive oil
2 tablespoons grated or minced peeled fresh ginger
3 garlic cloves, minced
1/4 cup rice wine or dry white wine
1/2 cup chopped scallions
2 cups hot cooked brown rice




Directions
Warm vegetable oil in a nonstick skillet over medium heat. Add ginger and garlic, and cook, stirring occasionally, 1 minute. Add rice wine or dry white wine to the pan, and raise the heat to medium-high. Add chopped scallions to pan, and toss well to combine. Divide brown rice evenly among 4 serving bowls.

Crustless Taco Quiche

.5 lb Lean ground beef
2 tbsp taco seasoning
3 tbsp water
3 eggs
2 egg whites
3 tbsp salsa
1 small chopped onion
2 tbsp jalepeno pepper (optional,if you like spicy)
1 cup shredded low fat sharp cheddar
1 tbsp sour cream



Directions
Brown ground beef and add taco seasoning and water, cook 5 minutes. Spray pan with pam and press ground beef firmly across bottom to make a crust. Mix eggs and salsa and pour over ground beef mixture. Add chopped onion and peppers and cover with shredded cheddar. Pop in the oven and bake at 350 for 30 minutes. Serve with a dollop of sour cream and salsa if you like!

Barbecue Sauce

BBQ sauce for South Beach diet Phase 1 that's really good.

8 oz tomato sauce
2 tbsps white vinegar
2 tsps fresh parsley
1/3 tbsp worcestershire sauce
1 tsp ground mustard
1/4 tsp salt
1/8 tsp pepper
1/8 tsp garlic powder

1.Mix all together and pour over whatever you're making.

2.Store in fridge.

Moroccan Chicken Stew

8 oz chicken breast meat
1/4 cup chicken stock
2 medium onions, sliced thick
1 large turnip, cut in cubes
1 5" long sweet potato, cut in cubes
1 medium zucchini squash, thick slices
5 large mushrooms, sliced
1/2 lb green beans, snipped ends
1/2 medium mixed bell pepper strips
1/2 tsp allspice
1/2 tsp cinnamon
1 clove garlic, minced
1 individual packet stevia sweetener
1 tsp cayenne pepper

1.Poach, then brown chicken breasts in chicken stock in electric skillet or cast iron skillet.

2.Add enough water to have a little bubbling liquid.

3.Add onion slices around chicken, and sprinkle allspice, cinnamon, garlic and red pepper over all.

4.Simmer for 20 minutes or so, turning chicken once. Add Stevia to sauce (and a little more water, if needed).

5.Add turnips and sweet potatoes. Simmer for 20 more minutes.

6.Add all other vegetables except green beans, and stir gently. Lay green beans on top. Cover, and allow to steam until beans are crisp/tender (maybe 5 minutes).

7.Serve with brown or wild rice.

Chickpeas in Tomato and Eggplant Sauce

5 large whole tomatoes
1 cup chickpeas
1 cup cubed eggplants
1 large onion
5 cloves garlic
1 tbsp olive oil
1 tsp salt
1 tsp pepper

1.Boil soaked chick peas in slightly salted water. Drain and cool when done.

2.Peel garlic. Chop onions. Dice tomatoes and eggplant.

3.Heat one tbsp of olive oil in a saucepan. Add garlic and cook till slightly brown. Add onions and cook till brown.

4.Add tomatoes and sauté a while. Add eggplant and cook on medium heat. After two minutes cover the saucepan and cook for another 6 minutes. Open lid and add salt and pepper to taste. Cook till desired consistency of gravy.

5.Add chickpeas and a little bit of water (about 6 tablespoons} Stir well and cook till water is dried up.

6.Serve over brown rice.

7.Note: you could use a dash of basil or any other herb you like

Italian Eggplant Saute

Ingredients
1 Large Eggplant, peeled and cut into 1" cubes
1 cup diced red onion
2 teaspons fresh minced garlic
1 tablespoon extra virgin olive oil
1 tablespoon flax seed oil
1 1/2 cups sweet roasted red pepper, chopped into small pieces (can buy in jar, already roasted, just drain off liquid)
1 can diced tomatoes with liquid
1 tablespoon basil seasoning
1/2 teaspoon kosher salt
1/2 teaspoon black pepper



Directions
Heat oil in pan over medium high heat. Cook onion for about four minutes, add garlic and sweet red pepper and cook for three more minutes, while stirring. Add eggplant and stir. Cook for about three more minutes, then add can of diced tomatoes, with liquid, along with salt, pepper and basil. Stir to combine and reduce heat to medium low and cook for another 10 minutes until eggplant is tender to your preferred taste. Can be eaten as a side dish, a main dish or as a topping for whole wheat pasta. For added flavor, can add a half of teaspoon of parmesean grated cheese on top. If you do not like flax seed oil, can substitute with olive oil. Makes 6, 1 cup servings.

Number of Servings: 6

Crustless Quiche (low carb)

Ingredients
1 cup (not packed), low fat cottage cheese
2 cups egg substitute, liquid (Egg Beaters, or whites)
1/2 cup broccoli, cooked, chopped
1/2 cup ham, extra lean, (5% fat), diced
1/2 cup Cheddar or Colby Cheese, Low Fat, shredded
Salt & Pepper, to taste
Cooking Spray



Directions
Preheat oven to 375.

Mix all ingredients in a large mixing bowl. Pour into a pie dish sprayed with Pam or other cooking spray. Place on cookie sheet in oven. Bake approximately 45 minutes or until center is just set.

Makes 6 servings.

Variations:
Substitute different meats, cheese, and veggies such as:
turkey bacon, sausage
reduced fat swiss, mozzarella, or feta
spinach, peppers, onions, asparagus

Cucumber Raita (2)

1 medium cucumber, peeled, seeded and coarsely grated
1 teaspoon whole cumin seeds
2 cups Greek yogurt
1 clove garlic, minced
2 tablespoons olive oil
1 tablespoon fresh lemon juice
2 tablespoons chopped fresh mint


Wrap the grated cucumber in paper towel to drain. In a dry skillet, toast the cumin seeds over medium heat until they become fragrant, 2-4 minutes. Grind the cumin in a spice grinder or mortar and pestle. In a medium bowl, combine the cucumber, cumin, yogurt, garlic, olive oil, lemon juice and mint, and stir to combine

Kabuli Chana Dhal

2 can (15-oz) chickpeas
1/2 teaspoon cumin seeds
1 small onion; minced
1 tablespoon minced fresh ginger
1 tablespoon minced garlic
1/2 teaspoon ground turmeric
1 tablespoon ground coriander (up to)
1 teaspoon red pepper powder (cayenne)
1 1/2 cup tomato sauce
1/2 teaspoon salt; or to taste
2 tablespoon fresh lime juice



Directions: How to Cook Chickpea Dal (Kabuli Chana Dal)

Remove 1 c. chickpeas (including the liquid) from 1 can of chickpeas. Drain. Coarsely chop. In a food processor or blender, process the remaining chickpeas and the liquid to a puree. Set aside.

Heat a nonstick saucepan over moderate heat. Add the cumin seeds and stir until they crackle, about 10 seconds. Add onion, ginger & garlic. Stir until onion is translucent. Add turmeric, coriander and red pepper. Cook, stirring, for about 20 seconds, being careful not to burn. Add tomato sauce. Bring to a boil, reduce heat and let simmer 1 minute. Add chopped & pureed chickpeas. Cook, stirring, 2-3 minutes to allow flavors to blend. Add salt to taste.* Remove from heat. Add lime juice and stir. YUM!

Keema (Ground Beef Casserole)

1.5 lbs lean ground sirloin
1 cup chopped onions
2 cups canned crushed tomatoes (or equivalent diced fresh tomatoes)
1 tsp chopped fresh garlic
1 tsp chopped fresh ginger
1 cup frozen peas
1 cup diced potatoes (use sweet potatoes or omit)
1/2 teaspoon each cinnamon, tumeric, ginger
1 tbsp curry powder (or make your own)
salt and pepper to taste



Directions
Brown ground sirloin in pan with onions until browned.
Add tomatoes, peas, potatoes and spices along with salt and pepper to taste.
Bring to a simmer and cook for 25 mintues.
Add water if it becomes too thick. It should have the consistency of chili.
Serve over brown rice or whole wheat couscous.

Cholay (Curried Chickpeas)

4 cups chickpeas (canned)
2 cups onions, chopped
1 tsp cumin seed
1 tsp salt
1 tbsp red or cayenne pepper
2 tbsp canola oil




Directions
Saute onions in oil on medium heat until carmelized.
Add cumin seeds and cook until fragrant.
Add chick peas, salt, and pepper. Heat through.
Garnish with fresh diced tomato and onion.
Serve plain, with basmati rice, roti (Indian flatbread), or naan.

TIPS:
- Invest in some channa masala (MDH is my favorite brand) and add a teaspoon to the dish to make it authentic. Be careful, a little goes a long way.
- You can make this dish thick or add water to thin it out.
- You can also add a bit of tamarind sauce (imli) to the dish to give it a nice flavor and color.
- You may want to grind the cumin seeds, just roast them in a pan until fragrant and then use a spice mill or coffee grinder to pulverize them.
- You can use canned or dry beans. If you're cooking the dry beans, some people like to add tea to the boiling water to give the dish a different color and depth of flavor.

Number of Servings: 8

Mung Dhal Soup

3 cups split mung dal (although non-split is also ok) dried, not canned.
18 cups water (4.5 litres)
1 1/2 tsp tumeric
3 tsp ground coriander
6 tsp minced fresh ginger
3 tsp fresh hot green chili, minced (or 2 1/2 tsp dried red chili)
3 tbsp ghee or oil
5 tsp cumin seeds
1 tsp asafoetida powder (also known as hing)
3 tsp salt
6 tbsp fresh parsley or coriander (cilantro), chopped



Directions
Serves 11 - approximately 2 cup serves.

1. Wash, drain mung beans.
2. Place beans, water, tumeric, ground coriander, ginger and chili in large saucepan and bring to full boil. Stir well. Reduce heat, cover with lid and simmer 60 minutes (or 90 if you have the time) or until beans are soft (and falling apart).
3. Heat ghee or oil over moderate heat. Saute cumin seeds until they turn brown then add asafoetida and saute for a few more seconds. Pour into hot dahl.
4. Add salt and remove dahl from heat, allowing to sit for 5 minutes.
5. Add freshed herbs and stir well. Serve.

Chicken Vindaloo (This is healthy ish)

I wouldn't eat this very often due to the brown sugar and if I did serve it, I would sail down the deNile river and hide the glucose meter for a couple hours. :)

Vindaloo Sauce:
1/4 tsp. cayenne pepper, ground
1/2 tsp. cumin, ground
1/4 tsp. coriander, ground
1/4 tsp. turmeric, ground
1/4 tsp. cardamom, ground
3/4 tsp. mustard powder
1/4 tsp. black pepper, ground
1 tsp. ginger root, minced
2 tsp. brown sugar
1.5 tbsp. white vinegar
1/2 cup water

Other Ingredients:
1 small onion, chopped
4 garlic cloves, minced
2 (4 oz.) boneless, skinless chicken breast
1 cinnamon stick (about 1/4 tsp ground)
2 oz. tomato sauce
1 Tbsp. parsley, chopped
Salt, to taste



Directions
Serves 2. You can add more chicken to serve more. This recipe will not yield more than 4 servings though.

First, mix the "Vindaloo Sauce" ingredients in a bowl. Set aside.

Cut chicken into small pieces.

Brown onion in a skillet set at a medium heat until tender. Add the garlic and chicken pieces and continue to cook until the outside of chicken has some color.

Add sauce mix from the bowl, tomato sauce and the cinnamon stick. Cover, and reduce heat to a low simmer. Simmer on low heat for about 10 minutes.

Remove cover. Simmer down uncovered for about 10 more minutes. You will see the color and texture change when the water has been reduced.

Add the parsely. Cover. Cook for another couple of minutes to soften. Remove from heat.

Serve over the rice of your choice.

Indian Butter Chicken (Lower Fat)

3 Tbsp I Can't Believe It's Not Butter
* 1 onion, minced
* 1 tablespoon minced garlic
* 1 (15 ounce) can tomato sauce & 1/4 Cup Tomato sauce set aside.
* 1 Can Fat Free Evaporated Skim Milk
* 1 teaspoons salt-free salt
* 1 teaspoon cayenne pepper
* 1 teaspoon garam masala
* 4 Tbsp Fat Free Plain Yogurt
* ~1 1/2 pounds skinless, boneless chicken breast, cut into bite-sized chunks
* 3 tablespoons olive oil
* 2 tablespoons tandoori masala



Directions
1. Preheat oven to 375 degrees F (190 degrees C).
2. 1 tablespoons of butter & 1 tablespoon of Olive in a skillet over medium heat. Stir in onion and garlic, and cook slowly until the onion caramelizes to a dark brown, about 15 minutes.
3. Meanwhile melt the remaining butter in a saucepan over medium-high heat along with the tomato sauce, evaporated skim milk, salt, cayenne pepper, and garam masala. Bring to a simmer, then reduce heat to medium-low; cover, and simmer for 30 minutes, stirring occasionally. Then stir in caramelized onions.
4. While the sauce is simmering, toss cubed chicken breast with 1 tbsp olive oil until coated, then season with tandoori masala and spread out onto a baking sheet.
5. Bake chicken in preheated oven until no longer pink in the center, about 12 minutes. Once done, add the chicken to the sauce along with 1/4 cup of tomato sauce and yogurt and simmer for 5 minutes before serving.

Makes eight 3/4 cup servings.

Upkari - Mushroom Saute

Mushrooms, fresh, 450 grams (16ozs)
Mustard seed, .5 tsp
*Hot Chili Peppers, 1 pepper
Asafoetida / Hing powder, 0.25 tsp
Olive Oil, 1 1tsp

Actually, you preferrably need to use 1 tbsp ( or atleast 2 tsp) of olive oil but, it will remain at the bottom of the wok and you won't be consuming it.




Directions
Heat Olive oil in an iron wok or sauce pan. Drop the mustard seeds and be careful when they krackle, cover the pan. Drop the red hot ( dry) chili pieces in the oil and asafoetida, followed immediately by sliced mushrooms and 2 tbspoons of water, salt. Stir well , cover tight and cook on high heat till the water is all gone, about 5-8 minutes. Mushrooms give out water too and become very small. Lower the heat to medium and let the mushrooms brown in the olive oil. When done, remove from the wok without the oil - so yum!

Number of Servings: 3

Mushroom Mutter Sabji

1. Mushrooms, fresh, 2 cup, pieces or slices
2. Peas, frozen, 0.5 cup
3. Red Ripe Tomatoes, 1 cup, chopped
4. Onions, raw, 1 cup, chopped
5. Ginger Root, 1 tsp chopped
6. Garlic, 1 tsp chopped
7. Coriander seed, 1 tbsp
8. Turmeric, ground, 1/2 tbsp
9. Peppers, hot chili, red, fresh, 1 pepper chopped
10. Extra Light Olive Oil, 2 tbsp
11. Salt, 1 tsp



Directions
Process
1. Heat 2 tbsp oil in a pan , when hot add ginger garlic and Onion, saute till onions turn brown
2. Add tomatoes and fry till it turn into a paste
3. add mushrooms cut into cubes and peas
4. add salt, turmeric powder, hot chilli red pepper.
5.Mix well and allow to cook covered for 3-4 minutes till mushrooms turn tender.
garnish with coriander and serve hot with roti's or rice.

Chicken Jalfrezi

2 tbs. olive oil
1 large onion, sliced
1 c. green bell pepper, sliced
1 c. red bell pepper, sliced
2. cloves garlic, minced
1.5 lbs. boneless, skinless chicken thighs or breasts
1 tbs. turmeric
1 tsp. chili powder*
1.5 tsp. salt
1 14.5 oz. can peeled, diced tomatoes
2 tbs. clarified butter (ghee) (I omit this)
1 tbs. cumin
1 tbs. coriander
2 tbs. fresh ginger, grated
1/2 c. fresh cilantro, chopped



Directions
1. Heat the oil in a large deep skillet over medium-high heat. Add onions garlic, and peppers, and cook for about 2 minutes. Add the chicken, and season with turmeric, chili powder and salt. Fry gently, scraping the bottom of the pan frequently and turning the chicken.

2. Pour in the tomatoes with their juice, cover the pan, and simmer over medium heat for 20 minutes.

3. Uncover, and simmer for another 10 minutes to let the excess liquid evaporate.

4. Add the clarified butter (ghee), cumin, ground coriander, ginger and cilantro, and simmer for another 5 to 7 minutes. Serve the chicken pieces with sauce spooned over the top.

*To make this dish spicier, you can add more chili powder and cayenne pepper.

Spicy Carrot and Chickpea Tagine with Tumeric and Cilantro

4 Tbls Olive Oil
1 large yellow onion, chopped
4 garlic cloves
2 tsp tumeric
2 tsp cumin seeds, I used ground cumin
1 tsp cinnamon
1/2 tsp cayenne pepper
1/2 tsp black pepper
1 tbsp honey
4 medium carrots, sliced on diagonal
Two 14 1/2 oz can chickpeas, drained
sea salt, to taste
2 Tbsp rosewater, I omitted
1 bunch cilantro, finely chopped
1 lemon, cut into wedges



Directions
Servings: 6

In a tagine or heavy casserole dish, heat oil over med-high. Add onion, garlic and saute til soft. Add tumeric, cumin, cinnamon, cayenne, black pepper, honey and carrots.
Pour in just enough water to cover base of the dish. Cover, reduce heat to low and cook 15 minutes.
Add chickpeas and toss. Add water, if needed. Cover and cook another 10 minutes. Season with salt, sprinkle with rosewater and scatter cilantro over top.
Serve with lemon wedges.

Not included in calorie content: I topped it with non-fat plain yogurt with minced cucumber which "cut" the spicy heat nicely.

Chicken Shawarma

2 Tbls fresh lemon juice
1 tsp curry powder
2 tsp olive oil
3/4 tsp salt
1/2 tsp cumin
3 garlic cloves minced
1 lb skinless boneless chicken breasts cut into 16 strips



Directions
Combine all the seasoning in a large bowl (ziplock bag). Add chicken; toss well to coat. Let stand at room temperature for 20 minutes (I put mine in the fridge for about 2 hours because I was getting everything ready early)
Cook chicken (grilled or in a pan on the stove) until done, about 4 minutes per side

This makes 4 servings and is good on pita bread or over a lettuce salad. You can also make a sauce/dressing with lemon juice, garlic, Fat Free Greek Yogurt, salt and tahini. Play around with the proportions until you get the consitancy you like. Go light on the tahini as it is LOTS of calories, but really good.

Tandoori Chicken

1 cup plain yogurt, lowfat
1 small onion, minced
2 cloves garlic, minced
1 1/2 tbsps lemon juice
1 sprig fresh cilantro (tsp)
1/2 tsp paprika
1/2 tsp ground cumin
1/2 tsp turmeric
1/2 tsp ginger
1/2 tsp salt
1/4 tsp ground pepper
1/4 tsp cinnamon
0.1 tsp cloves (pinch)
4 thighs, bone and skin removed chicken thighs

1.Stir together yogurt, onion, and garlic in a shallow glass dish.

2.Add lemon juice, cilantro, paprika, cumin, turmeric, ginger, salt, pepper, cinnamon, and cloves.

3.Add chicken and coat well. Cover and marinate at least 2 hours or over night in the refrigerator.

4.Preheat oven to 500 °F (260 °C).

5.Coat a wire rack with cooking spray and set it over a foil covered baking sheet. Place the chicken on the prepared rack. (You can also grill these on a barbecue.)

6.Bake (grill) chicken until brown and no trace of pink remains in the center, about 25 to 30 minutes.

7.Note: this creates a lot of smoke if you do it in the oven so I recommend you grill it outside.

Dairy-Free Chicken Alfredo

3 tbsps hummus (use homemade - you control the ingredients)
1 cup water or non-fat broth
1 cup chopped green pepper
1 tsp garlic
1 oz parmesan cheese, reduced fat
3 oz chicken breast strips

1.Season chicken strips as desired with very little sodium if any.

2.Spray pan with olive oil spray. Place chicken breast strips in pan on medium heat.

3.After 15 minutes (when golden brown) flip over and add bell pepper strips. Stir every 5 minutes for the next 15 minutes checking chicken.

4.Once both sides are golden brown, add the hummus (any flavor).

5.Add water or non-fat broth until it's a creamy "alfredo" consistency. If you add too much water or non-fat broth, reduce heat to medium-low and let it simmer stirring often.

6.At this point you can add 1/4 cup non-fat parmesan cheese if you wish or you can add it at the very end once it's served.

7.Add garlic powder and pepper to taste. Serve over spaghetti squash or boiled zucchini strings or just enjoy by itself.

Meslala (Algerian Chicken and Olives) Crockpot

2 tbsp extra virgin olive oil
1 cup chopped onions
2 large carrots
3 cloves garlic
1 1/2 cups water
1 tsp crumbled bay leaf
3/4 cup black olives
1 cup of couscous
8 oz boneless skinless chicken breast

1.Sauté onions in oil until soft.

2.Add chopped carrots and garlic, cook 2 minutes stirring frequently.

3.Add remaining ingredients except olives and couscous.

4.Cook on high for 5 hours or low for 8 hours.

5.During the last 10 minutes of cooking, add the olives, season with salt and pepper to taste.

6. Serve over 1/2 cup plain cooked couscous

Aubergine Tikka - A Vegetarian Tikka Masala

4 unpeeled eggplant
1 tbsp olive oil
1 dash salt
100 g plain yogurt, low fat
1 lime yields lime juice
2 cloves garlic, crushed
3 slices ginger, finely chopped
1 tsp coriander, ground
1/2 tsp cumin
1/2 tsp garam masala
1/2 tsp paprika
50 g butter (I would skip this)
1 lemon yields lemon juice

1.Toss the aubergine (eggplant) in vegetable oil and salt.

2.Heat a griddle pan until very hot. Griddle the aubergine until striped on each side.

3.Mix together the yogurt, lime juice, garlic, coriander, cumin, garam masala, paprika, melted butter and lemon juice (keep some butter and lemon juice back for later).

4.Coat the aubergine with the yogurt mixture. Marinate in the fridge for 2 hours.

5.Preheat the grill. Brush the aubergine with a mix of melted butter and lemon juice. Grill until golden on all sides.

6.Serve.

Egg Drop Soup

4 cups chicken stock
1/4 tsp ground ginger
1 tbsp soy sauce
14 g cornstarch (1 tbsp)
2 large eggs
2 medium green onions, chopped
1 dash salt
1/4 tsp white pepper
.Bring chicken stock, ginger and soy sauce to a boil.

2.Stir together cornstarch and 2 tablespoons of stock mixture.

3.Slowly add cornstarch mixture to stock stirring constantly, until thickened.
4.Reduce heat to a simmer.

5.Slowly add lightly beaten eggs while stirring the soup in the same direction.

6.Take off heat.

7.Garnish with green onion, salt and white pepper to taste.

8.Serve immediately.

Indian Tomato Soup

230 g vine ripened tomatoes
2 tbsps extra virgin olive oil
1 medium onion
1 green chili, finely chopped
3 cloves garlic
0.06 cup tomato puree (1 tbsp)
1 cube vegetable stock
1/2 tsp curry powder
1 tbsp coriander
4 cups water

1. Bring a large saucepan water to boil.

2.Cut an X in the bottom of each tomato and plunge them into boiling water for 30 seconds.

3.Remove tomatoes, place them in bowl of cold water for few seconds, then drain.

4.When cool enough, peel away loosened skin. Remove the cores from the tomatoes and coarsely chop the flesh.

5.Heat oil and add onion, chili and garlic and cook for 4 minutes, until soft.

6.Stir in the tomatoes and cook, stirring often for 5 minutes.

7.In a bowl, blend the tomato puree with the vegetable broth (cube and water) and add to saucepan. Add the curry powder and simmer for 7 minutes.

8.To serve ladle into warmed bowls and garnish with coriander

Zucchini Hash Browns

2 medium eggs
1 tbsp olive oil
1 dash salt
1 dash pepper
1 tsp garlic powder
1 tsp onion powder
1 cup shredded zucchini

1.Heat oil in skillet.

2.Mix together zucchini, slightly beaten eggs, salt, pepper, garlic powder and onion powder.

3.Drop by spoonfuls into the hot skillet.

4.After browning on one side flip and brown the other side.

5.Note: substitute egg whites to lower calorie, cholesterol, and fat counts.

Zucchini Casserole

3 small zucchini
3 plum tomato
1 medium onion
5 oz turkey bacon (6 slices)
4 oz cheddar cheese, reduced fat
1/2 tsp pepper

1.Layer in a casserole dish sprayed with cooking spray these ingredients in the following order.

2.Zucchinni slices (par-boiled and drained), onion slices, tomato slices, pepper, turkey bacon (cooked and crumbled), shredded cheese (the cheese doesn't melt like "real" cheese but still tasty).

3.Bake at 325° F (160° C) for 40-50 minutes.

4.Recipe from Low Carb Creations - Vol. 2.

Garbanzo and Rice Salad

2 cups cooked brown rice
2 cups garbanzo beans
2 cups chopped green pepper
1 cup chopped or sliced tomato
1/2 cup chopped red onion
4 tbsps red wine vinegar
1/2 tsp dill


1.Mix all ingredients together and toss well.