Tag: recipes

Praline Salmon


Serves 6

Calories 530

Protein 35 grams

Net Carbs 2 grams


3/4 cup chopped pecans

1  cup Swerve Brown

1/2 cup tamari, soy sauce or liquid aminos

1/2 cup water

1/4 cup vegetable oil

2 teaspoons Worchestershire sauce

1 teaspoon lemon pepper

1 teaspoon garlic powder

2 pounds center cut salmon


Put pecans in dry skillet and toast over medium heat, about 4 minutes.

Combine Swerve, tamari, water, oil, Worchestershire, lemon pepper and garlic powder until fully combined.

Pour half of mixture into a sealable storage bag, add salmon and flip to coat.

Refrigerate for 30 minutes to 3 hours, flipping bag every 30 minutes or so.

Reserve remaining liquid.

Preheat oven to 400 degrees and line a baking sheet with foil.

Pour the marinade into deep saucepan and bring to boil, reduce heat and simmer for 5 minutes to slightly thicken.

Place salmon on prepared baking sheet, skin side down. If one side is thicker, fold the fish so that the pieces are uniform. Press the toasted pecans all over the top of the salmon and spoon 1/3 of glaze on top. Bake 8 minutes, spoon rest of glaze on top and bake another 8 minutes or until salmon flakes easily.

Glazed Bacon Wrapped Chicken Tenders

Serves 8

Calories 210

Net Carbs 0

Protein 26 grams


1 1/2 pounds chicken tenders (12-16 tenders)

Salt and pepper

6-8 slices bacon cut into pieces

1/2 cup Brown Swerve


Preheat oven to 375 and pat tenders dry

Sprinkle with salt and pepper and wrap in bacon.

Lay in pan in a single layer.

Sprinkle with Brown Swerve and press to adhere. Bake 30 minutes, until chicken is cooked through.

Broil a few minutes a few inches from broiler to crisp bacon.

Sugar Free Oven Baked Teriyaki Chicken Wings


Serves 6

Calories 470

Net Carbs 2 grams

Protein 37 grams


1/3 cup soy sauce or liquid aminos

1/4 cup water

2 Tablespoons apple cider vinegar

2 cloves garlic, minced

1 teaspoon ginger

1/2 teaspoon hot sauce

3 Tablespoons Swerve Confectioners

1/4 teaspoon xanthan gum

2 Tablespoons toasted sesame seeds


3 pounds chicken wings

2 Tablespoons baking powder


Combine soy sauce or aminos, water, vinegar, garlic, ginger and hot sauce in a pan over low heat and bring to boil and reduce heat and simmer five minutes.

Remove from heat and whisk in Swerve Confectioners.

Sprinkle surface with xanthan gum and whisk briskly to combine.



Preheat oven to 250F and line a baking sheet with foil and set a wire rack over the sheet.

Pat wings dry and put in a ziploc bag. Add baking powder and shake to coat.

Arrange on wire rack.

Bake 30 minutes then increase temperature to 425F and bake another 20 minutes.

Remove and brush both sides of wings with about half the sauce and return to oven.

Bake another 10-20 minutes.

Remove from oven and toss or brush with remaining sauce.

Sprinkle with sesame seeds and serve hot.

Low Carb Sloppy Joe Casserole

Servings 8

Calories 249

Carbs 9.2 grams

Net Carbs 4.6 grams

Protein 23.7 grams

Meat filling:

1 1/4 pound ground beef

1 Tablespoon dry minced onion or 3 Tablespoons fresh

2 Tablespoons Worcestershire sauce

1 Tablespoon soy sauce

6 ounces canned tomato paste

2 tsp Swerve sugar equivalent

Top Crust

1 1/2 cups grated mozzarella

4 Tablespoons butter

1 large egg

4 Tablespoons almond flour

3 Tablespoons coconut flour

1 teaspoon onion powder

Preheat oven to 400 degrees

Brown meat with onion and drain

Stir in Worchestershire sauce, soy sauce, tomato paste and sweetener.

Spread meat mixture into 9 ot 10 inch pie pan

In large bowl, melt mozzarella cheese in microwave

Stir butter and egg into melted cheese. Then knead in almond flour, coconut flour and onion powder with hands or spatula. Microwave for 5-10 seconds if needed to better incorporate the ingredients into the cheese.

Shape crust dough into a ball and roll out between sheets of wax paper to a diameter to fit pie pan.

Remove top sheet of wax paper, then invert rolled crust on top of meat mixture in pie pan. Crimp edges of crust if desired.

Bake pie at 400 degrees F for 15-20 minutes or until browned on top.

20 Clove Garlic Chicken

This is an old Martha Stewart recipe that my my family has enjoyed in the past. I remember turning up my nose to the thought of anything cooked with 20 cloves of garlic, but the flavor really mellowed and sweetened. Baked of boiled new potatoes are great with this chicken as a side as well as asparagus, or a combination of the two. Use your imagination and enjoy this delicious high protein, low carb recipe. I like it served over romaine lettuce best.

8 servings

221 calories

3.8g carbs

13.9g fat

21.8g protein

  • 8 whole chicken legs
  • 1 tbsp extra virgin olive oil
  • Coarse salt and freshly ground black pepper
  • 20 cloves garlic
  • 2 lemons, thinly sliced
  • 6 sprigs thyme
  1. Preheat a 5 to 6 quart slow cooker; preheat oven to broil.
  2. Place chicken skin side up on a rimmed baking sheet. Rub oil into skin and season generously with salt and pepper. Broil until skin is brown in places.
  3. Transfer chicken to slow cooker. Add garlic, lemons and thyme. Cover and cook on high until meat is tender and cooked through, about 2 1/2 hours. Or you can cook on low for 5 hours.

Note: The sweetness of the garlic cloves are a great addition when you mash them into the new potatoes.

Easy Cloud Bread

This is an excellent recipe which came from my beautiful daughter Molly Ann.

Cloud bread is fluffy like a cloud and is an excellent substitute for regular bread as it is low in carbs. This bread is not exactly firm enough to use for sandwiches if you like to pack them for your lunch at work or school, but they are good for immediate use at home. Try a toasted peanut butter and banana sandwich, or grilled cheese with it. Make delicious cinnamon toast with butter, granulated Swerve and Saigon Cinnamon for a really special treat that is sugar free.

Serves 5

93 calories

3.1g carbs

6.9g fat

4.6g protein

  • 3 large eggs, separated
  • 1/4 tsp cream of tartar
  • 2 ounces cream cheese, very soft
  • 1 tbsp Swerve or Splenda granulated
  1. Preheat oven to 350*F. Line a baking sheet with parchment paper.
  2. Beat egg whites and cream of tartar together in a bowl until stiff peaks form.
  3. Mix egg yolks, cream cheese, and sweetener in a separate bowl using a wooden spoon and then mixing with a hand held egg beater until mixture is very smooth and has no visible cream cheese. Gently fold egg whites into cream cheese mixture, taking care to not deflate the egg whites.
  4. Carefully scoop mixture onto the prepared baking sheet, forming 5 to 6 inch buns.
  5. Bake in the re-heated oven until cloud bread is lightly browned, about 30 minutes.

Low Carb Sesame Chicken


520 Calories

36g Fat

45g Protein

4g Net Carbs

Serves 2

Coating and Chicken

1 egg

1 Tablespoon arrowroot powder

(or cornstarch)

1# chicken thighs

(cut into bite sized pieces)

Salt and pepper to taste


2 T. Liquid Aminos

1 Tablespoon sesame seed oil

2 Tablespoons Sukrin Gold

1 Tablespoon vinegar

Ginger (1 cm cube)

1 clove garlic

2 Tablespoons sesame seeds

1/2 teaspoon cornstarch dissolved in 2 T. water

1-Combine egg with arrowroot powder

2-Whisk very well and add chicken.

3-Heat 1 T. toasted sesame seed oil in a large pan and add the chicken with the pieces not touching each other. You may have to use two skillets. Brown gently.

4-Cook about 10 minutes. While chicken is cooking make sauce by combining all sauce  ingredients and whisking well.

5- When all chicken is cooked, add the sauce to the pan and heat through, cooking for about 5 minutes.

6-When the sauce has thickened, add the chicken to a bed of cooked broccoli and serve with more sesame seeds.


Korean Beef and Carrots with Snap Peas

If you cannot find snap peas in the produce section of your grocery store, make your way over to the freezer section and you are bound to find them there. The snap peas in the freezer section, as the rest of the frozen vegetabeles, have been flash frozen to lock in flavor and freshness.

This recipe serves 4

349 calories

33.2g total carbs, 5.4g fiber, 27.8g net carbs

9.7g fat

33.5g protein

  • 1 pound beef, stew meat
  • 1/4 tsp black pepper
  • 1/4 tsp salt
  • 2 tsp olive oil
  • 1 (8 ounce) package sliced fresh button mushrooms
  • 1 cup pearl onions, halved
  • 3 tbsp soy sauce
  • 2 tbsp sugar free maple syrup
  • 1 tbsp lime juice
  • 2 tsp minced garlic
  • 1/4 tsp crushed red pepper flakes
  • 1 cup julienne sliced carrots
  • 1 (8 ounce) package snap peas
  • 2 cups hot cooked quinoa
  1. Season beef with black pepper and salt. In a large skillet, healt olive oil over medium high heat. Add beef and cook for 5 minutes or until browned on all sides.
  2. In a 3 1/2 or 4 quart slow cooker, combine the browned meat, mushrooms and pearl onions. In a small bowl, whisk together soy sauce, sugar free syrup, lime juice, garlic and red pepper flakes. Pour over the meat mixture in the cooker. Cover and cook on low for 7 to 8 hours or on high for 3 1/2 to 4 hours.
  3. If using low heat, turn to high. Stir in carrots and snap peas. Cover and cook another 15 minutes. If desired, sprinkle with cilantro and/or drizzle with sriracha.

Orange Chicken and Vegetables

The beauty of discovery in the kitchen is you can take any recipe and make it yours with a few modifications, additions or subtractions of ingredients. Maybe a little more of one and a little less of another. Learn to have fun in your kitchen with experimentation while feeding your family scrumptious and healthy meals while still remaining grocery budget friendly. Eating healthy does not ever mean you have to spend a weeks worth of salary in just one visit to your local grocer.

This recipe serves 4:

264 calories

17.4g total carbs, 5g fiber, 12.4g net carbs

6.7g fat

29.7g protein

  • 1 tbsp olive oil
  • 1 tbsp peeled, minced ginger
  • 1 lb boneless, skinless chicken breast, cut into 1/2 inch cubes
  • 2 cups broccoli florets
  • 1 cup sliced zucchini
  • 1/2 cup sliced button mushrooms
  • 1/4 cup water
  • 1/2 cup chicken broth
  • 1/4 cup orange juice
  • 1 tsp orange zest
  • 3 tbsp liquid amino’s or soy sauce (which ever you prefer)
  • 1 tsp cornstarch, dissolved in 1 tbsp water
  • 1 orange, peeled and sectioned
  • red pepper flakes or sliced fresh jalapeno peppers (optional to taste)
  • 2 cups riced cauliflower
  1. In a medium, non-stick skillet over medium heat, add the ginger and saute, stirring often for about 2 minutes. Transfer the ginger to a samll plate with a slotted spoon.
  2. In the same skillet, saute the chicken until cooked through, about 5 minutes. Transfer to another plate.
  3. In the same skillet,combine the broccoli, zucchini, mushrooms, orange zest and water, stirring to get the browned chicken bits released from the bottom of the skillet. If using the hot peppers, do not forget to stir them in at this time too. Cover and cook until vegetables are done to your desire or tender crisp. Meanwhile, begin heating your riced cauliflower. (1)
  4. Return the chicken to the skillet; stir in the broth, liquid amino’s, and orange juice. Add the dissolved cornstarch and stir frequently until the mixture boils and thickens slightly. Add the orange and ginger and continue cooking until the orange pieces are heated. Top with the ginger you set aside.
  5. Serve over 1/2 cup portions of the riced cauliflower. (2)

(1) Frozen riced cauliflower is handy to use if you do not rice your own.

(2) You obviously could serve this dish over actual rice, but it is going to increase your carb and calorie count. You could also serve this over a bed of spaghetti squash for another variation. Be adventurous!

Sirloin Steak with Mexican Bean Salad

Game meats, such as carribou or venison, are also a great alternative to the beef, being as they are incredibly lean and packed with essential ingredients such as iron and zinc. This recipe is a good one to prepare and enjoy as a post work out meal.

This recipe serves 4

485 calories

47.8g total carbs, 11.5g fiber, 36.3g net carbs

25.7g fat

39.8g protein

Marinade for steak

  • 1/2 cup red wine
  • 1 tbsp olive oil
  • 1 tbsp soy sauce
  • 2 tsp liquid smoke
  • 1/2 tsp paprika
  • fresh ground black pepper to taste
  • 4 sirloin steaks, 4 ounces each (of course you can use any size you desire)


  • 1 1/2 cups dry black beans
  • 1/2 red bell pepper
  • 3 scallions, thinly sliced
  • 1 red chile, finely chopped
  • 1 tbsp extra virgin olive oil
  • pinch of cayenne pepper
  • olive oil spray
  • 8 spears asparagus
  • 1 ounce bourbon whiskey
  1. To marinade the steak: Combine all of the marinade ingredients in a large bowl. Put the steaks in a large resealable plastic bag and pour in the marinade, Squeeze out the excess air and seal the bag. MArinate in the refrigerator for 1 to 2 hours, turning the steaks occasionally to ensure even marination.
  2. Meanwhile, to make the salad: Soak the beans over night in water. The next day, drain the beans and transfer to a sauce pan. Cover with water and bring to a boil. Cook for 30 to 40 minutes, or until al dente. Transfer to a bowl and allow to cool. Add the bell pepper, scallions, chile, oil and cayenne. Stir to mix. Cover and set aside.
  3. Heat a grill or frying pan. Coat with oil spray. Cook the asparagus for 2 to 3 minutes, or until slightly browned. Remove and set aside.
  4. Remove the steaks from the marinade, reserving the marinade, and pat dry with paper towels. Cook on the grill for 3 to 5 minutes on each side, or until desired doneness. A thermometer inserted in the center of the steak registers 145* for medium rare, 160* for medium, and 165* for well done.
  5. Put the reserved marinade in a sauce pan and add the bourbon. Heat gently and simmer for 4 to 5 minutes to reduce and thicken the sauce.
  6. To serve, spoon a little of the sauce over the steaks and serve with the salad and grilled asparagus.