Ways to keep your low carbs with cold weather food


With all this cold weather, we are looking for some good "stick to your ribs" recipes.

You may fear you will have to give up low carbs for comfort, but never fear. There are options available. Just remember that healthy eating requires planning and moderation.


Low-Carb Lasagna

2 cabbages (medium)

2 pounds lean ground beef

1 Anaheim pepper (chopped)

1 white onion (or yellow, finely chopped)

1 clove garlic (minced)

1 teaspoon oregano

2 teaspoons basil

28 ounces crushed tomatoes (with Italian herbs)

1 egg white

1 cup gouda cheese (shredded)

1 cup mozzarella cheese (shredded)

1 cup Parmesan cheese (shredded)



red pepper flakes

Preheat oven to 375 degrees.

Cut cabbage heads in half and boil for 15–20 minutes until soft. Drain water and chop into 1" squares. Then sauté cabbage for 2–3 minutes to remove excess water. Let cool and wrap cabbage leaves in dishtowel, squeezing out remaining water. Brown beef in skillet. When most of the pink is gone, add pepper and onion. Sauté 3 more minutes until thoroughly cooked and onion has softened. Add garlic, oregano and basil and cook 1 more minute. Remove from heat.

In a medium bowl, whisk egg white into crushed tomatoes. Add to meat mixture and season with salt and pepper. In a separate bowl, mix cheeses together. To assemble, double layer cabbage, meat sauce and cheese in greased 9" x 13" pan. Sprinkle with red pepper flakes if desired. Bake 20 minutes or until golden brown.


Low Carb Chicken Casserole

16 ounces cauliflower (bag of, thawed)

3 tablespoons margarine (stick)

1 1/2 pounds boneless skinless chicken breast (cut into bite size pieces)

1 tablespoon seasoning (chicken)

2 1/2 teaspoons margarine (stick)

2 1/2 teaspoons flour (all-purpose)

2 cups chedder cheese (shredded sharp, divided)

1 1/4 cups milk (can use regular milk)

1/2 teaspoon pepper (or to taste)

1/4 teaspoon salt

Preheat oven to 350 degrees. In a skillet, large enough to hold the chicken, melt margarine over medium heat. Add chicken and sprinkle with chicken seasoning; stirring well to coat. Cook until no longer pink and slightly browned. Set aside. 

To make the Cheese Sauce: In a medium-sized saucepan, melt margarine over medium/low heat.

Add flour and cook until lightly browned. Stir in milk, a little at a time, until slightly thickened.

Stir 1 1/2 cups cheese into milk. To get the desired thickness or thinness, you might want to add a bit more milk. Add salt and pepper to taste. In a large bowl, add cauliflower, chicken, and cheese sauce. Then pour into a greased 2-quart pan. Sprinkle with remaining cheese. Bake at 350 degrees for 35 minutes. 

Low Carb Chili

1 1/4 pounds ground beef

8 ounces tomato paste

1 1/2 tomatoes (chopped)

1 red bell pepper (chopped)

1/2 cup onion (chopped)

2 celery sticks (chopped)

1 1/2 teaspoons cumin

1 1/2 teaspoons chili powder

1/2 teaspoon pepper

1 1/2 teaspoons salt

3/4 cup water

Brown meat in fry pan. Once almost finished, drain off fat and sprinkle 1/2 teaspoon salt over meat. Add onions and peppers to pan and continue to cook for 1-2 minutes. Combine cooked meat, onions, peppers, tomatoes, celery, water, and tomato paste in large pot. Stir spices into pot. Bring to boil, then reduce heat to low-medium and let simmer for 1-2 hours, stirring every 30 minutes or so.


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