Empty Nester Menus. Breakfast, lunch, and dinners perfect for when it s just one or two of you.

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1 Empty Nester Menus Breakfast, lunch, and dinners perfect for when it s just one or two of you. By Jeannette Parssi Does it drive you nuts trying to cook diabetes-friendly meals for just yourself and your spouse? Or maybe it s the math you have to do to figure out how to make a recipe serve just one or two. Here s a great selection of diabetes-friendly, delicious breakfasts, lunches, and dinners. These take the frustration (and the math) out of cooking for just you. Each menu has been designed for one or two people. Go to and type in the name of the recipe to see the original versions. You can also use the recalculate tool to adjust the number of servings and recalculate the ingredients and nutritional information. Breakfast #1 Oatmeal Bacon Pancakes Scrambled Eggs with Cheese 1/2 cup Fresh Raspberries Total Carbs: 23.1g Oatmeal Bacon Pancakes A tasty cross between a pancake and crepe with a crunchy slice of bacon folded in the middle. 1/4 cup whole wheat flour 1 tbsp steel cut oats, finely ground 1 pinch salt, to taste (optional) 1 small egg 1/4 cup whole milk or buttermilk 2 raw bacon slices cooking spray 1. In medium size mixing bowl, combine flour, oatmeal, and salt. 2. Beat in egg and enough milk to form creamy batter, similar to consistency of traditional pancakes. 3. Lightly coat griddle or cast iron frying pan with cooking spray and heat to mediumhigh. 4. Ladle batter into pan, tilting pan to spread batter evenly. 5. Cook for 2 minutes, or until the underside is browned. Flip cakes and cook for an additional minute, or until brown. Page 1

2 6. Keep pancakes warm while cooking remaining pancakes. 7. Place bacon strips on griddle and cook until crisp, turning once. 8. To serve, roll pancakes around bacon. Scrambled Eggs With Cheese The simplest comfort breakfast on earth. 4 eggs 2 tbsp shredded cheddar cheese 1 pinch salt and pepper 1 tsp unsalted butter 1 tbsp tap water, room temperature 1. Heat butter in skillet over medium heat. 2. Scramble eggs with fork and add water. 3. Pour into heated pan and cook for 4 to 5 minutes or until desired consistency, adding cheese in the last 30 seconds. 4. Season with salt and pepper. Serve warm. Nutritional Information (Per Serving) Oatmeal Bacon Pancakes Calories 207.1, Total Carbs 14.8g, Dietary Fiber 2.1g, Saturated Fat 4.7g, Potassium 124.7mg, Protein 8g, Sodium 254.4mg Scrambled Eggs with Cheese Calories: 188.7, Total Carbs 0.9g, Dietary Fiber 0g, Saturated Fat 5.8g, Potassium 141.7g, Protein 14.4g, Sodium 195.5mg Fresh Raspberries Calories 32, Total Carbs 7.4g, Dietary Fiber 4g, Saturated Fat 0g, Potassium 186mg, Protein 0.8g, Sodium 1mg Page 2

3 Breakfast #2 Parsley Omelet 2 slices of Bacon Total Carbs: 1.9g Recipe Parsley Omelet Parsley and pepper add just the right flavor to this simple omelet. Makes 1 serving. 2 eggs pinch black pepper 1/2 tsp vegetable oil 3 tbsp fresh chopped parsley 1. In small bowl, whisk eggs for 1 minute. Add pepper. 2. In small skillet, heat oil over medium. Pour eggs into skillet. Season with parsley and cook, covered, for 3 minutes. 3. Fold in half and transfer to serving plate. For extra flavor, sprinkle 1 ounce of cheddar cheese on eggs with parsley. Nutritional Information (Per Serving) Parsley Omelet Calories 169.1, Total Carbs 1.9g, Dietary Fiber 0.5g, Saturated Fat 3.4g, Potassium 197.2mg, Protein 13g, Sodium 146.4mg Bacon (2 slices) Calories 86, Total Carbs 0g, Dietary Fiber 0g, Saturated Fat 2g, Potassium 90.4mg, Protein 6g, Sodium 164mg Page 3

4 Breakfast #3 Egg and Potato Casserole Strawberry and Mango Salad Total Carbs: 22.8g Recipe Egg and Potato Casserole This egg and potato casserole is a quick and easy breakfast. cooking spray 2/3 cup frozen hash browns (with onion and peppers preferred) 1 oz Canadian bacon, finely chopped 2 tbsp evaporated milk 2 tsp white all purpose flour 2 medium eggs 3 tbsp shredded cheddar cheese 1 tsp fresh basil, snipped 1/4 tsp dried basil, crushed 1/8 tsp black pepper pinch salt 1. Preheat oven to 350 F. 2. Lightly coat two, 10-oz. casseroles with cooking spray. 3. Place hash brown potatoes in bottom of each dish. Top with Canadian bacon. 4. In small bowl, stir milk into flour. Add eggs, half of the cheese, basil, pepper, and salt. Pour egg mixture over vegetables. 5. Bake 25 to 30 minutes. 6. Sprinkle with remaining cheese. Let stand for 5 minutes before serving. Recipe Strawberry and Mango Salad A refreshing fruit salad with a hint of lemon. 1 cup fresh sliced strawberries 1/2 cup fresh mango slices 1/4 tsp fresh lemon zest 1 tsp balsamic vinegar Page 4

5 1. Mix together the strawberries, mango, and lemon zest in a bowl. 2. Once ready to serve, drizzle with vinegar. Nutritional Information (Per Serving) Egg and Potato Casserole Calories 167.8, Total Carbs 9g, Dietary Fiber 0.5g, Saturated Fat 4.5g, Potassium 227.5mg, Protein 11.4g, Sodium 280.3mg Strawberry and Mango Salad Calories 55.1, Total Carbs 13.8g, Dietary Fiber 2.4g, Saturated Fat 0g, Potassium 193.7mg, Protein 0.8g, Sodium 2.3mg Page 5

6 Breakfast #4 Egg in the Bread Oven Baked Cinnamon Grapefruit Total Carbs: 23.6g Egg in the Bread A classic recipe of fried eggs cooked in bread. Makes 1 serving. 1 slice wheat bread 1 tsp butter 1 egg pinch salt and pepper, to taste 1. Cut 2" square hole in center of bread. 2. Coat small skillet with cooking spray. Add butter and heat until melted and sizzling, over medium. 3. Place bread in skillet, and break egg into hole. 4. Place cut square of bread in skillet to brown. 5. Cook until egg white is set, about 3 minutes. Turn over with spatula, and cook other side 1 minute. Season with salt and pepper to taste. Oven Baked Cinnamon Grapefruit Toasty grapefruit halves sprinkled with a touch of cinnamon. 1 medium pink grapefruit 1/2 tsp ground cinnamon 1 SPLENDA No Calorie Sweetener packet 1. Preheat oven to 400 F. 2. Cut grapefruit in half. With small serrated knife, loosen segments. Use caution not to slice through skin. 3. Place halves with cut faces up, on a baking sheet. Sprinkle with cinnamon and sugar substitute. 4. Bake 20 minutes, or until warmed through. 5. Transfer to serving plates. Let stand 5 minutes to cool before serving. Page 6

7 Nutritional Information (Per Serving) Egg in the Bread Calories 171.6, Total Carbs 12.3g, Dietary Fiber 0.9g, Saturated Fat 2.4g, Potassium 113mg, Protein 9g, Sodium 256.4mg Oven Baked Cinnamon Grapefruit Calories 44.4, Total Carbs 11.3g, Dietary Fiber 1.7g, Saturated Fat 0g, Potassium 180.8mg, Protein 0.8g, Sodium 0.1mg Page 7

8 Breakfast #5 Wake-up Smoothie Canadian Bacon Cornbread Total Carbs: 29.1g Wake-up Smoothie A creamy vanilla-coffee smoothie ready in minutes. Makes 1 serving. 6 oz plain whole milk yogurt 1/3 cup whole milk 6 oz ice cubes (about 1/3 cup) 1 tsp instant coffee granules 1/2 tsp vanilla extract 1 sweetener packet (to taste) 1. Combine yogurt, vanilla, sweetener, milk, and ice in a blender. Blend until there are no more ice chunks. Add coffee granules. Blend until smooth and frothy. Pour into tall glass and enjoy! Canadian Bacon Cornbread Fresh homemade soft cornbread with Canadian bacon baked in the middle. Makes 2 serving. cooking spray 2 oz Canadian bacon, cut into 1/4-inch pieces 1/3 cup yellow cornmeal 2/3 cup cold water 1 tbsp margarine 1 egg, beaten 1/3 cup whole milk 1. Preheat oven to 425 F. Coat 1-3/4 cup baking dish with cooking spray. Set aside. 2. Coat medium skillet with cooking spray. Sauté bacon for 2 minutes over high heat. 3. In small saucepan, place cornmeal and water, and bring to boil. Cook 1 minute, remove from heat. 4. Add to cornmeal and mix after each, in this order: margarine, egg, and milk. 5. Add bacon and pour into prepared baking dish. Bake 15 minutes or until the edges are browned. Do not use regular bacon. Page 8

9 Nutritional Information (Per Serving) Wake-up Smoothie Calories 133.8, Total Carbs 11g, Dietary Fiber 0g, Saturated Fat 2.3g, Potassium 332.9mg, Protein 6g, Sodium 97.8mg Canadian Bacon Cornbread Calories 205, Total Carbs 18.1g, Dietary Fiber 1.5g, Saturated Fat 3g, Potassium 136.1mg, Protein 8.8g, Sodium 279.9mg Page 9

10 Lunch #1 Dill Chicken Salad Garlic Parmesan Croutons Total Carbs: 14.3g Dill Chicken Salad Water chestnuts and celery add crunch to this chicken salad tossed in mayonnaise-sour cream dressing. 2/3 cup cooked chicken breast, diced (or turkey) 3 oz sliced water chestnuts, drained and coarsely chopped 2/5 cup fresh chopped celery 2/5 cup chopped scallions 1/10 cup mayonnaise 1/10 cup sour cream 1 tsp fresh dill weed, finely chopped (or 1/2 tsp dried) pinch white pepper 1. In large bowl, toss chicken, water chestnuts, celery, almonds, and scallions. 2. In small bowl, stir mayonnaise, sour cream, dill, and white pepper until well blended. 3. Add dressing to the chicken mixture and toss. If salad seems too dry, stir in additional mayonnaise. 4. Cover and chill for at least 2 hours prior to serving. Use as filling for tomato, cantaloupe, or avocado, or serve over a bed of fresh salad greens. Garlic Parmesan Croutons Baked baguette with a garlic spread. 3 medium garlic cloves, chopped 1 tsp olive oil 1 oz 100% whole grain baguette, cut diagonally into 6 thin slices 3/4 oz grated Parmesan cheese Page 10

11 1. Preheat oven to 400 F. 2. Combine 1/2 cup water, garlic, and oil in a small saucepan and bring to a boil. Reduce heat to low and let simmer for 10 minutes. 3. Spread an equal amount of garlic mixture onto 1 side of each bread slice. Place bread on a baking sheet lined with foil and sprinkle on Parmesan cheese. Bake for 10 minutes. Nutritional Information (Per Serving) Dill Chicken Salad Calories 206.3, Total Carbs 7g, Dietary Fiber 1.1g, Saturated Fat 3g, Potassium 251.3mg, Protein 13.6g, Sodium 108.3mg Garlic Parmesan Croutons Calories 88.7, Total Carbs 7.3g, Dietary Fiber 2.1g, Saturated Fat 1.4g, Potassium 0mg, Protein 3g, Sodium 123.8mg Page 11

12 Lunch #2 Pesto Tuna Sandwiches Apple Salad with French Dressing Total Carbs: 33.7g Recipe Pesto Tuna Sandwiches Tuna salad mixed with pesto, mustard, and garlic. 6 oz canned white tuna, packed in water, drained 1 tbsp mayonnaise 1/2 tsp deli mustard 1 tbsp pesto sauce 1 medium garlic cloves, minced 2 pieces 100% whole grain bread 4 iceberg lettuce leaves 1/2 large tomato, sliced 1. In medium bowl, mix tuna, mayonnaise, mustard, pesto, and garlic. 2. Layer tuna, lettuce, and tomato slices on top of each slice of bread. 3. Serve immediately. For tuna melts, place sandwiches on baking sheet, place thin slice of hard parmesan cheese on top of sandwich. Broil for 2 minutes, with the oven door slightly ajar. Recipe Apple Salad with French Dressing Crunchy apple salad with walnuts and celery tossed French dressing. 1/8 cup Salad Dressing, French 1-1/2 tsp mayonnaise 1/2 tsp fresh lemon juice 1 cup fresh apples, chopped and unpeeled 1/2 cup fresh celery, finely chopped 1 tbsp chopped walnuts Page 12

13 1. In medium bowl, combine French dressing, mayonnaise, and lemon juice. 2. Add apples, celery, and walnuts. Toss to mix well. 3. Cover, refrigerate at least 15 minutes, stir once more, and serve. Nutritional Information (Per Serving) Pesto Tuna Sandwiches Calories 359.4, Total Carbs 17.7g, Dietary Fiber 6.1g, Saturated Fat 2.9g, Potassium 519.9mg, Protein 38.6g, Sodium 305mg Apple Salad with French Dressing Calories 157.1, Total Carbs 16g, Dietary Fiber 2.4g, Saturated Fat 1.6g, Potassium 176.5mg, Protein 1g, Sodium 160.5mg Page 13

14 Lunch #3 Savory Turkey Mushroom Burgers Sweet Potato Chips with Fresh Tomato Salsa Total Carbs: 26.8g Savory Turkey Mushroom Burgers Lean, healthy burgers made with ground turkey, mushrooms and bulgur. 3-1/2 oz fresh mushrooms (chanterelle, porcini, shiitake, or button) 1 medium garlic clove, minced 3/8 cup low sodium chicken broth, divided 1-1/2 tbsp wheat, bulgur, dry 6 oz ground turkey, 99% fat free, raw 1 fresh green onions, thinly sliced 1 tsp Worcestershire sauce 1/8 tsp black pepper 2 whole wheat hamburger buns, split and toasted (optional) 1/2 red onion, sliced and grilled (optional) 1-1/2 tsp dijon mustard (optional) cooking spray 1. Preheat grill to medium. 2. Remove stems and finely chop half mushroom caps (about ½ cup); slice remaining mushroom caps and set aside. 3. In small saucepan, cook finely chopped mushrooms, and garlic in 1/2 cup broth for 4 to 5 minutes or until tender. Add bulgur. Bring to boil; reduce heat to low. 4. Cook, covered, about 10 minutes or until bulgur is tender and liquid is absorbed. Cool slightly. 5. Meanwhile, in large bowl combine ground turkey, green onion, Worcestershire sauce, and pepper. Add bulgur mixture; mix well. Shape into four, 3/4" thick patties. 6. Coat grill grate with cooking spray. Place patties on rack of an uncovered grill. Grill for 14 to 18 minutes or until patties are no longer pink (165 F), turning once halfway through grilling. 7. Meanwhile, in small saucepan, add remaining broth and sliced mushrooms. Cook, covered, 4 to 5 minutes or until tender. 8. Toast buns on grill. Add burgers and top with mustard, grilled onion slices (if desired), and sliced mushrooms. Replace top halves of buns. Page 14

15 Sweet Potato Chips with Fresh Tomato Salsa Crispy, cinnamon flavored sweet potato chips with a fresh dipping salsa. Sweet Potato Chips cooking spray 1 sweet potato, peeled 1/2 tsp garlic powder 1/2 tsp ground cinnamon pinch salt (to taste) Sweet Potato Chips 1. Cut sweet potatoes in half. 2. Fill large saucepan with water. Add potatoes. 3. Bring water to boil, reduce heat to medium, cook for 15 to 20 minutes until potatoes are fork tender but still firm. Drain and cool. 4. Slice sweet potatoes paper thin and transfer to a plate. 5. Spray potatoes with cooking spray, sprinkle with garlic powder, cinnamon, and salt. 6. Coat a nonstick frying pan with cooking spray. 7. Sauté sweet potatoes for 3 minutes, turning as needed, until potatoes are warm on the inside and crisp on the outside. 8. Remove from skillet and serve with fresh tomato salsa. Fresh Tomato Salsa 1 large tomato, chopped 1/2 cup fresh chopped red onion 2 tbsp fresh cilantro, minced (or to taste) pinch salt (to taste) Fresh Tomato Salsa 1. In a large bowl, toss tomatoes, onions, and cilantro. Season with salt, to taste. 2. Cover bowl and refrigerate until ready to serve. Nutritional Information (Per Serving) Savory Turkey Mushroom Burgers Calories 138.9, Total Carbs 8.5g, Dietary Fiber 1.9g, Saturated Fat 0g, Potassium 260.4mg, Protein 24.1g, Sodium 185.2mg Sweet Potato Chips with Fresh Tomato Salsa Calories 79.1, Total Carbs 18.3g, Dietary Fiber 3.4g, Saturated Fat 0g, Potassium 458.6mg, Protein 2g, Sodium 76.5mg Page 15

16 Lunch #4 Crabmeat Salad Mint Raspberry and Black Currant Tea Total Carbs: 13.3g Crabmeat Salad Creamy crab meat salad flavored with capers and pimiento served on romaine lettuce leaves. 1/2 lb cooked crab 2 tbsp plain whole milk yogurt 2 tbsp mayonnaise 1/2 oz canned pimientos, sliced, chopped (1 to 2 tablespoons) 1/2 tsp capers pinch ground cayenne (red pepper) 2 fresh romaine lettuce leaves pinch paprika 1/2 tsp chopped parsley 1. In medium bowl, place crab meat. Remove any shells. 2. In small, separate bowl, combine yogurt, mayonnaise, pimiento, capers, and cayenne. 3. Transfer dressing to bowl with crab meat. Toss to mix. 4. Place lettuce onto 2 plates. Spoon crab meat onto each lettuce leaf. 5. Sprinkle with the paprika and garnish with parsley. Mint Raspberry and Black Currant Tea Black currant tea infused with raspberry mint flavor from homemade ice cubes. Makes 2 servings 1/2 cup cranberry apple raspberry juice 1/2 cup fresh raspberries, 8 total 1/4 oz fresh mint, 8 leaves 3 cup boiling water 4 tea bags, black currant flavor Page 16

17 1 Divide juice into sections of ice cube tray. Place 1 raspberry and 1 mint leaf in each cube section and freeze. 2 In medium saucepan, boil water. Place tea bags in boiling water. Turn off burner. 3 Cover and steep for 10 minutes. Discard tea bags. 4 Cover and refrigerate until ready to serve. 5 To serve, put 4 flavored ice cubes in each glass and top off with plain ice cubes. Pour the tea over cubes. Nutritional Information (Per Serving) Crabmeat Salad Calories 248.9, Total Carbs 1.4g, Dietary Fiber 0.2g, Saturated Fat 1.8g, Potassium 443mg, Protein 28.1g, Sodium 559.1mg Mint Raspberry and Black Currant Tea Calories 48.4, Total Carbs 11.9g, Dietary Fiber 2g, Saturated Fat 0g, Potassium 68.9mg, Protein 0.4g, Sodium 25mg Page 17

18 Lunch #5 Cauliflower Mac and Cheese Italian Style Tomato Soup Total Carbs: 17.8g Recipe Cauliflower Mac and Cheese Cauliflower baked with parmesan cheese and mustard sauce. 1/2 cauliflower head 4 tsp unsalted butter, cut into pieces 1-1/2 tsp mayonnaise 1-1/2 tsp yellow mustard 1/3 cup grated Parmesan cheese 1. Preheat oven to 350 F. 2. Steam whole head of cauliflower for 15 to 20 minutes. 3. Drain and place on a pie plate. 4. In mixing bowl, combine mayonnaise and mustard. Place cauliflower in souffle dish and spread the mixture over it. Dot with pats of butter. 5. Sprinkle generously with Parmesan cheese. 6. Bake uncovered, for about 15 minutes, or until the cheese is brown. Cheddar or any good melting cheese may be used in place of Parmesan. Recipe Italian Style Tomato Soup Creamy Italian plum tomato, shallot, and garlic soup. 1/4 tsp vegetable oil 1 medium garlic cloves, minced 1 medium shallot clove, minced 1/2 tsp arrowroot 8 oz can unsalted diced tomatoes 1/2 bay leaves 1 cup whole milk, room temperature 1/4 tsp ground tarragon pinch black pepper Page 18

19 1. In large saucepan, heat oil. Add garlic and shallot. Cook until browned, stirring frequently. Add arrowroot and stir. Set aside. 2. In blender, puree tomatoes until smooth. 3. Pour tomatoes into saucepan. Add bay leaf, return saucepan to heat, and bring to boil. 4. Decrease heat and add milk, tarragon, and pepper. Cook 2 minutes, stirring frequently. Discard bay leaf before serving. Nutritional Information (Per Serving) Cauliflower Mac and Cheese Calories 156.3, Total Carbs 6.1g, Dietary Fiber 2.9g, Saturated Fat 7g, Potassium 350.5mg, Protein 7.1g, Sodium 296.5mg Italian Style Tomato Soup Calories 114.2, Total Carbs 11.7g, Dietary Fiber 1g, Saturated Fat 2.6g, Potassium 6.1mg, Protein 5.1g, Sodium 104.4mg Page 19

20 Dinner #1 Fried Chicken Carrot and Cabbage Slaw Spiced Tea Total Carbs: 29.8g Fried Chicken Fried chicken with half the fat. 1 tsp paprika 1/2 tsp ground thyme 1 tsp garlic powder 1/2 cup bread crumbs 1/2 cup plain whole milk yogurt 10 oz boneless skinless chicken breasts, trimmed cooking spray 1. Preheat oven to 350 F. 2. Coat baking pan with cooking spray. 3. Cut chicken into 2 equal pieces. 4. In small bowl, place yogurt and chicken. Turn chicken to coat. Cover and refrigerate 15 minutes. 5. In medium bowl, mix bread crumbs, paprika, thyme, and garlic. Remove chicken from refrigerator. Press chicken in crumb mixture to coat well and place in prepared pan. 6. Bake 20 minutes, watching closely so that chicken "crust" does not burn. For deep golden color, place pan under broiler for last 5 minutes of cooking. Carrot and Cabbage Slaw Oranges and a light oil and vinegar dressing enhance this cabbage and carrot slaw. 2 tbsp cider vinegar 2 tbsp vegetable oil 1/3 tsp sugar 1/3 tsp dry mustard 1/2 tsp celery seeds 1/3 tsp minced onion 1/3 tsp salt Page 20

21 1/3 medium head cabbage, shredded (2 cups) 1/3 medium carrots, shredded 1/3 medium oranges, peeled and cut into small chunks 1. In 1 quart saucepan, mix vinegar, oil, sugar, mustard, celery seed, onion, and salt. 2. Heat over medium, stirring until sugar dissolves. Remove from heat immediately. 3. Cool to room temperature. 4. In large bowl, combine cabbage, carrots, and orange. 5. Add dressing and toss until the slaw is well-coated. Spiced Tea Refreshing tea made with cinnamon, orange juice, and lemon juice. 1 tea bags 7 whole cloves 1/2 cinnamon stick 1/2 tsp grated orange peel 1 cup boiling water 2 tbsp orange juice 2 tsp fresh lemon juice 1. Place the tea bags, spices, and orange peel in a ceramic or glass container and pour the boiling water over them. Then cover, and allow to steep for 5 minutes. 2. Strain the mixture, stir in the orange and lemon juices, and re-heat if necessary. For refreshing iced tea, chill before serving and pour over ice. Nutritional Information (Per Serving) Fried Chicken Calories 167.3, Total Carbs 11.9g, Dietary Fiber 0.9g, Saturated Fat 0.9g, Potassium 274.5mg, Protein 21.8g, Sodium 172.1mg Carrot and Cabbage Slaw Calories 138.3, Total Carbs 14.1g, Dietary Fiber 5.3g, Saturated Fat 1.4g, Potassium 262.9mg, Protein 2.4g, Sodium 422.2mg Spiced Tea Calories 13.7, Total Carbs 3.8g, Dietary Fiber 1g, Saturated Fat 0g, Potassium 20.7mg, Protein 0.1g, Sodium 26.2mg Page 21

22 Dinner #2 Spice Rubbed Flank Steak Oven Baked Okra Sautéed Banana Slices with Yogurt Cream Total Carbs: 28.3g Recipe Spice Rubbed Flank Steak Thin slices of grilled flank steak with a sweet and smoky rub. 1tbsp brown sugar 2/3 tsp ground cumin 2/3 tsp ground oregano 2/3 tsp garlic powder 2/5 tsp salt pinch tsp ground allspice 1/2 tbsp olive oil 2/3 lb flank steak, trimmed cooking spray 1. In small bowl, mix brown sugar, cumin, oregano, garlic powder, salt, and allspice. 2. Whisk in olive oil. 3. Massage mixture over flank steak and let rest 20 minutes. 4. Preheat grill to medium high. 5. Coat grill rack with cooking spray. 5. Cook 8 minutes per side or until preferred degree of doneness. Let rest 5 minutes. Slice on diagonal against grain. Oven Baked Okra Fresh okra baked with tomatoes, peppers, and onions. 3/4 cup fresh okra cooking spray 1/4 cup chopped tomato 1/4 cup fresh chopped onion 1/4 cup chopped green bell peppers pinch salt (optional) pinch black pepper Page 22

23 1. Preheat oven to 400 F. 2. Coat 9 x9 x2 baking dish with cooking spray. Evenly spread okra in bottom 3. Layer tomatoes, onions, bell peppers over okra. Season with salt and pepper. 4. Cover loosely with aluminum foil. 5. Bake 1 hour or until the okra is tender. Stir occasionally. Sautéed Banana Slices with Yogurt Cream Banana slices sautéed in rum and cinnamon, topped with a yogurt cream. 1/2 tsp low fat buttermilk 1/2 cup plain whole milk yogurt 1/2 tsp butter 3/4 large banana, peeled and cut into 1/4" slices pinch ground cinnamon 1-1/2 tsp dark rum or cognac 1. In saucepan, mix buttermilk and yogurt. Gently heat until slightly warmed. Turn the heat off, cover, and let rest 24 hours. 2. In skillet, melt butter. Add bananas, sauté for 1 minute over medium-high heat. 3. Add cinnamon and rum. Cook until all liquid has evaporated. 4. Divide banana slices into 4 dessert dishes. Pour cream over each. Whipped cream can be substituted for yogurt cream. Rum extract can be substituted for liquor. Nutritional Information (Per Serving) Spice Rubbed Flank Steak Calories 303.1, Total Carbs 7.5g, Dietary Fiber 0.8g, Saturated Fat 4g, Potassium 593mg, Protein 37.3g, Sodium 290.2mg Oven Baked Okra Calories 27.1, Total Carbs 6.1g, Dietary Fiber 2.1g, Saturated Fat 0g, Potassium 154.3mg, Protein 1.3g, Sodium 5.4mg Sautéed Banana Slices with Yogurt Cream Calories 101, Total Carbs 14.7g, Dietary Fiber 1.4g, Saturated Fat 1.9g, Potassium 283.8mg, Protein 2.8g, Sodium 40.7mg Page 23

24 Dinner #3 Grilled Salmon with Fresh Herb Sauce Leek and Chard Bisque Cucumber Tomato Onion Salad Low-Carb Almond Cream with Berries Total Carbs: 26.2g Grilled Salmon with Fresh Herb Sauce Salmon with a creamy arugula and basil sauce that takes only minutes to prepare. 1/2 lb salmon fillet pinch salt pinch black pepper 1 cup arugula, packed 1/4 cup fresh basil 1/4 cup plain yogurt, whole milk 2 tsp fresh lime juice (or lemon juice) 1 tbsp mayonnaise 1 medium tomatoes, sliced 1. Preheat grill to medium. 2. Sprinkle salmon with salt and pepper, to taste. Grill 5-7 minutes per side. 3. Remove any large stems from arugula and place in food processor. 4. Add yogurt, lemon juice, basil, and mayonnaise. Process until smooth. 5. Spoon over grilled salmon. 6. Garnish with sliced tomatoes, serve hot. Leek and Chard Bisque A creamy leek and Swiss chard soup garnished with hard boiled eggs. 1/3 of a fresh leek 1/2 cup chopped swiss chard 1 cup low sodium chicken broth 1/3 cup whole milk pinch black pepper (or white pepper) 1/2 large hard-boiled egg, chopped very finely 2 tbsp fresh chives, minced pinch salt NEXT Page 24

25 1. Cut off and discard stem end and green top from leek and remove outer layer. Slice leek in half lengthwise and run each half under cold running water, separating layers to fully clean. Chop into large pieces. 2. Wash and drain chard. Cut off discolored stems. Cut chard lengthwise and chop into large pieces. 3. In large saucepan, combine broth, leek, and chard. Bring to boil over high heat. Cover, lower heat, and simmer 12 minutes or until leek and chard are very soft. 4. Using a slotted spoon, transfer leek and chard to a blender or food processor. Add 1/2 cup cooking liquid and purée until smooth. Transfer pureed vegetable back into pot. Add milk and pepper, stir constantly. Cook 3 to 4 minutes, being careful not to scald milk. 5. Ladle soup into bowls. Garnish with chopped egg, chives, and salt to taste. Cucumber Tomato Onion Salad Tomato, cucumber, and onions tossed with a balsamic vinegar and oil dressing. 1 medium tomato, diced 1 medium cucumber, diced 1/4 sweet onion, diced 1 tbsp chopped parsley, fresh 1 tbsp olive oil 1 tsp balsamic vinegar 1 pinch black pepper (to taste) 1 pinch salt (to taste, optional) 1. In salad bowl, toss tomato, cucumber, onions, and parsley. 2. Drizzle with olive oil and vinegar. Add salt and pepper to taste. 3. Toss and serve at room temperature or chilled. Low-Carb Almond Cream with Berries A rich and creamy dessert brightened by berries. 2 oz softened cream cheese 1-1/2 tbsp SPLENDA No Calorie Sweetener, granulated, divided 1/4 cup sour cream 1/8 tsp almond extract 1/8 tsp vanilla extract 1/2 cup fresh sliced strawberries 1/2 tbsp sliced almonds (optional) Page 25

26 1. Rinse and slice strawberries, place in small bowl. Sprinkle with 1 tablespoon sweetener. Set aside. 2. In small bowl, with electric mixer, beat cream cheese and 2 tablespoons sweetener. 3. Add sour cream, almond extract, and vanilla. Continue beating until combined. 4. Spoon into 2 dessert dishes. Top with strawberries. Garnish with sliced almonds. Raspberries or blueberries can be substituted. Nutritional Information (Per Serving) Grilled Salmon with Fresh Herb Sauce Calories 232.1, Total Carbs 4.5g, Dietary Fiber 0.9g, Saturated Fat 2.1g, Potassium 756.7mg, Protein 27.5g, Sodium 194.6mg Leek and Chard Bisque Calories 60.1, Total Carbs 5.6g, Dietary Fiber 0.7g, Saturated Fat 1.1g, Potassium 222.4mg, Protein 4.7g, Sodium 372.5mg Cucumber Tomato Onion Salad Calories 108.9, Total Carbs 10.6g, Dietary Fiber 2.7g, Saturated Fat 1g, Potassium 150.1mg, Protein 2.4g, Sodium 8.2mg Low-Carb Almond Cream with Berries Calories 107.1, Total Carbs 5.6g, Dietary Fiber 0.8g, Saturated Fat 5.3g, Potassium 73.7mg, Protein 1.9g, Sodium 34.6mg Page 26

27 Dinner #4 Lynnie Lynn's Quick Baby Back Ribs Peppered Cauliflower Spinach Salad Raspberry Dream Mouse Total Carbs: 30.6g Lynnie Lynn's Quick Baby Back Ribs For those times you forgot to start marinating the night before. 1/4 tsp garlic powder pinch salt and pepper (to taste) 1/4 tsp chili powder 1/2 lb baby back ribs 1/2 tsp tabasco sauce (to taste) 2 tbsp beer (or wine) 1/4 cup unsweetened ketchup 1. Preheat oven to 350 F. 2. Place ribs in nonstick baking pan, meat side up, and put in oven. 3. In small bowl, mix remaining ingredients 4. After one hour, remove ribs from oven. Place on cutting board, and cut ribs into several sections. 5. Pour sauce into baking pan and return ribs to pan, meat side down. Swirl them around in the sauce to coat them in sauce. 6. Cook ribs one hour, basting occasionally with sauce and turning ribs. Peppered Cauliflower Seasoned cauliflower with tomatoes, onion, and garlic. 1 tsp vegetable oil 1/3 cup fresh chopped onion 1 medium garlic cloves, minced 1/3 cup chopped tomato pinch salt pinch black pepper pinch ground red pepper (cayenne) 2 cups fresh cauliflower florets Page 27

28 1. In frying pan, over medium-high, heat oil, add onions and garlic, cook 5 minutes or until golden. 2. Add tomato, salt, black and red pepper. Stir and cook 2 minutes. 3. Stir in cauliflower, cover. Lower heat, simmer 12 minutes or until soft. Spinach Salad A great salad made with mushrooms, onion, and spinach. 3 cup fresh baby spinach 1 cup fresh mushroom slices 1/4 cup fresh chopped red onion 1 tbsp balsamic vinegar 1 tbsp olive oil 1/8 tsp black pepper 1 medium garlic cloves, minced 1. In salad bowl, toss spinach, mushrooms, and onion. 2. In small bowl, whisk vinegar, olive oil, and garlic. Dizzle dressing on salad, toss. Serve with freshly ground black pepper.. Raspberry Dream Mouse A cool, light dessert whipped with raspberries and milk. 1/2 dry mix package sugar free raspberry flavored gelatin 1/4 cup cold water 3/4 cup fresh raspberries 1/3 cup powdered whole milk 1-1/2 oz ice cubes (3 cubes) 1. In small saucepan, combine gelatin and water. Stir well. Let stand for 1 minute. 2. Place pan over low heat. Cook for 1 minute, or until gelatin dissolves, stirring constantly. 3. In blender, combine gelatin mixture, raspberries, and powdered milk. Cover and blend until smooth. 4. Add ice cubes, one at a time, cover and process until blended. 5. Spoon mousse into parfait glasses and serve. Page 28

29 Nutritional Information (Per Serving) Lynnie Lynn's Quick Baby Back Ribs Calories 380.3, Total Carbs 2.8g, Dietary Fiber 0.1g, Saturated Fat 11.2g, Potassium 304.1mg, Protein 20.9g, Sodium 242.9mg Peppered Cauliflower Calories 52.9, Total Carbs 5.5g, Dietary Fiber 1.3g, Saturated Fat 0.4g, Potassium 60.9mg, Protein 0.9g, Sodium 122.9mg Spinach Salad Calories 103.2, Total Carbs 8.6g, Dietary Fiber 2.4g, Saturated Fat 1g, Potassium 146.6mg, Protein 2.2g, Sodium 62.5mg Raspberry Dream Mouse Calories 132.3, Total Carbs 13.7g, Dietary Fiber 3g, Saturated Fat 3.6g, Potassium 294.2mg, Protein 6.4g, Sodium 94.5mg Page 29

30 Dinner #5 Crayfish Tails Black Bean Salad Garlic and Jalapeno Collard Greens Total Carbs: 19.9g Crayfish Tails Crayfish marinated in vinegar, lemon, and spices. 1/3 lb crayfish tails, steamed and peeled 1/4 cup olive oil 1/4 cup cider vinegar 2/3 tsp celery seeds dash Tabasco sauce 1/3 medium lemon, thinly sliced 1/3 small onion, thinly sliced 1. In medium bowl, mix olive oil, vinegar, celery seeds, Tabasco sauce, lemon, and onion. 2. Stir in crayfish. 3. Refrigerate, covered, at least 3 hours. Black Bean Salad Jalapeño pepper, garlic, and onion add spice to this chilled black bean salad. 5 oz canned black beans, rinsed and drained 1/4 cup chopped red bell peppers 1/4 cup chopped green bell peppers 1/4 cup chopped yellow bell peppers 1/3 cup fresh chopped red onion 2 tbsp fresh cilantro, chopped 1/3 whole jalapeño pepper, seeded and chopped (wear gloves when handling) 2 tsp fresh lemon juice 1 tsp extra virgin olive oil 1/3 large garlic cloves, minced pinch salt, to taste (optional) pinch black pepper, to taste (optional) Page 30

31 1. In large bowl, toss beans, all peppers, onion, cilantro, and jalapeño pepper. 2. In small bowl, whisk lemon juice, olive oil, and garlic. Add salt and black pepper to taste. 3. Pour dressing over bean mixture. Stir to coat evenly. 4. Cover and refrigerate for 2 to 24 hours. Reduce amount of jalapeño pepper for a less spicy salad. Garlic and Jalapeno Collard Greens Collard greens flavored with jalapeño pepper, garlic, mustard, and onions. 1/2 lb chopped collard greens, rinsed well and sliced into thin strips 1 cup low sodium vegetable broth 1 1/2 fresh basil leaves (or 1/4 teaspoon dried leaf basil) 1 tsp extra virgin olive oil 1/3 cup fresh chopped onion 1 medium garlic cloves, minced 1 tbsp fresh ginger root, grated 1/2 tsp fresh jalapeño chili peppers, chopped 1/8 tsp sesame oil pinch black pepper 1/2 tsp sesame seeds 1. In saucepan, mix collard greens, stock, and basil. Cook, covered, for 30 minutes. 2. In large skillet, heat oil over medium. Sauté onion and garlic 3 minutes until soft. Add gingerroot and jalapeño pepper. Add collard greens. Cook, stirring, until most of the liquid has evaporated. 3. Add sesame oil and pepper. Toss to mix well. Sprinkle with sesame seeds. Nutritional Information (Per Serving) Crayfish Tails Calories 301, Total Carbs 2.2g, Dietary Fiber 0.4g, Saturated Fat 3.8g, Potassium 179.7mg, Protein 11.5g, Sodium 65.5mg Black Bean Salad Calories 106.2, Total Carbs 14.2g, Dietary Fiber 4.9g, Saturated Fat 0.4g, Potassium 108.4mg, Protein 4.5g, Sodium 220.3mg Garlic and Jalapeno Collard Greens Calories 71, Total Carbs 7.6g, Dietary Fiber 2.4g, Saturated Fat 0.4g, Potassium 99.9mg, Protein 1.5g, Sodium 81mg Page 31