Low Carb Baked Cauliflower & Cheese Bites (Lean & Green Version)

 

Tasty cauliflower medallion
appetizers, snacks or side dish. 

Ingredients:
1 head (3 pound) cauliflower
water
3 cloves garlic, minced
1/3 cup fat free Greek yogurt 
2 eggs
1/2 cup grated low fat cheddar cheese (or cheese of choice)
1 teaspoon sea salt
1/2 teaspoon ground black pepper 
2 egg whites
non-stick cooking spray
1/4 cup grated low fat cheddar, or other cheese, for garnish

Method:
Preheat oven to 400*. Rinse cauliflower, cut or break apart and place in a medium glass bowl. Add 1 cup of water. Cover tightly with plastic wrap. Use a knife to poke a small slice in plastic. Microwave for 10 minutes, or until tender.

Carefully drain water and place cauliflower in a food processor or powerful blender. Add garlic. Pulse until mashed and well blended. Transfer to a large bowl. Add yogurt, eggs, cheese, salt and pepper. Place egg whites in a small bowl by themselves. Beat egg whites with electric mixer until stiff. Next, use mixer to blend  the ingredients in the large bowl. Using a rubber spatula, fold egg whites into cauliflower mixture. Lightly coat 1 regular sized muffin pan with non-stick spray. Spoon cauliflower mixture evenly into the 12 sections. Sprinkle with a tiny bit of extra cheese. 

Bake for 25 - 30 minutes. Makes 12.

Nutritional info per bite, approximately:
59.37 calories ~ 1.8 grams fat ~ 6 grams carbs ~ 3.4 grams net carbs ~ 6 grams protein

4 bites equal: 2 green servings, 1/3 lean & 2 1/3 condiments

Notes:  
These cauliflower & cheese bites may be served as an appetizer, snack or side dish at brunch, lunch or dinner. (I like a few drops of sriracha sauce on mine.) If desired, make ahead and reheat in 350* oven.

Simple Baked Pears With Bourbon Vanilla Sauce

A simple, yet elegant, baked pear
with vanilla bourbon sauce &
whipped cream.

Ingredients: 

3 large D'Anjou pears

approximately 1/2 teaspoon ground cinnamon

1/3 cup finely chopped pecans or walnuts*

6 teaspoons honey

Vanilla Bourbon Sauce:

1/2 cup sugar

1/4 cup half & half**

1/4 cup salted butter***

2 tablespoons (1/8 cup) bourbon

1 teapoon pure vanilla extract

whipped cream (optional)

vanilla ice cream (optional)

Method:

Preheat oven to 350*. Line a aking sheet with foil and set aside.

Slice the pears in half lengthwise. Use a spoon to scoop out the seeds. Slice a very thin sliver off of the peel side and place on the prepared baking sheet. 

Sprinkle the cinnamon evenly over the pear halves. Divide the nuts between the pear halves, filling the scooped out centers.

Drizzle 1 teaspoon of honey over the nuts in each pear half. Bake for 15 minutes. Cover loosely with foil and continue baking for another 15 minutes.

While the pears are baking, prepare the bourbon vanilla sauce. In a small saucepan, over medium heat, whisk together the sugar, half & half,butter, bourbon and vanilla. Simmer, lightly bubbling for 3 minutes, at medium to medium low heat, making certain to keep the mixture from boiling heavily.

The sauce should turn golden brown. Remove from the heat. Makes 1 cup of sauce that can be prepared up to 2 days ahead of serving and stored in the refrigerator. Rewarm on the stovetop over medium heat or in a microwave oven for 45 seconds.

Remove the baked pears from the oven and allow to cool. Drizzle 2 tablespoons of the bourbon sauce over each baked pear half. If desired, garnish with a dollop of whipped cream or serve with a scoop of ice cream. Makes 6 servings. Store leftovers in the refrigerator.

*Use the type of nuts that you prefer ~ both pecans & walnuts work well.

**Half & half, whole milk, evapoated milk or coconut milk may be used.

***If unsalted butter is used, add a pinch of salt.

Notes: 

I baked these in the morning and served them a room temperature that same evening. They were impressive even though they are simple &  low sugar.

Use leftover bourbon sauce on bread pudding, ice cream, apple pie, English Christmas Pudding or gingerbread.

See this recipe for a "Very Simple & Tasty Old Fashioned Bread Pudding (With Sugar Free Option)"  https://carriekitchencreations.blogspot.com/2021/12/very-simple-tasty-old-fashioned-bread.html

Low Carb Green Chile Chicken Enchilada Dip (Lean & Green)

This is my kitchen tested version of an Optavia
Lean & Green recipe. It is very tasty and simple
to make and may be served as an appetizer or
as a main dish with a salad on the side.

 
 Ingredients:

olive or avocado oil cooking spray

4 ounces low fat cream cheese, at room temperature

1 cup fat free Greek yogurt

1/4 cup canned green enchilada sauce

7 ounce can diced green chiles in water

1/2 teaspoon cumin

1/2 teaspoon chili powder

1/4 teaspoon sea salt or pink Himalayan salt

1 pound cooked chicken breasts, shredded

1/2 cup shredded part skim mozzarella cheese

1/2 cup shredded low fat Monterey jack cheese or 2 light mini Babybel cheeses**

Method:

Preheat oven to 350*. Lightly grease a 9 inch square baking dish or small casserole dish. Set aside. 

In a large bowl, whisk together the cream cheese, yogurt, enchilada sauce, entire can of green chiles and spices. Stir in the chicken, mozzarella cheese and 1/4 cup of the Babybel cheeses.

Layer the mixture evenly into the prepared casserole or baking dish. zzzzsprinkle the remaing 1/4 cup of cheese over the top and bake for 35 to 45 minutes, or until the dip is fully heated and the top is lightly browned.

Serve with celery sticks. Serves 4. 

**When I can't find low fat jack cheese, I use light mini Babybel cheeses instead. (If you are not following a low fat meal plan, full fat cheeses may be used.)

Each serving equals: 1 lean protein, 1 healthy fat, 1/2 green serving & 3 condiments (Add 1 1/4 cups celery sticks to make 3 complete green servings.)

Nutritional info per serving (with celery & light Babybel cheese), approximately: 360.5 calories ~ 10.21 grams fat ~ 15 grams carbs ~ 12.6 grams net carbs ~ 50 grams protein

Nutritional info per serving (without celery), approximately: 352 calories ~ 10.14 grams fat ~ 13 grams carbs ~ 11.5 net carbs ~ 49.6 grams protein

Notes:

The original recipe cooked in a slow cooker, on low, for 2 hours and then transfered to a baking dish to finish cooking under a broiler. I decided that baking the dip was simpler and less messy.

Tip: This can be made in the crockpot, and transfered to a baking dish, a day, or two, before serving. Top with the 1/4 cup of cheese and bake, uncovered, for 25 minures (or until completely warmed) before serving.

If  you are serving this to people who are not following  low carb meal plan, this dip can also be served with tortilla chips.

I served this low carb dip, and several full carb appetizers, at a family gathering ~ The Green Chile Chicken Enchilada Dip was everyone's new favorite! 

Candy Cane Quick Breads ~ Sweet Holiday Biscuits

These simple & quick holiday biscuits
are perfect to serve for breakfast,
 brunch or coffee time.

Ingredients: 

1/4 cup dried cranberries or raisins

1/2 teaspoon orange extract (optional)

2 cups all purpose flour

1/4 cup packed brown sugar

2 teaspoons baking powder

1/2 teaspoon salt (1/4 teaspoon if using salted butter)

1/2 cup cold butter

1/4 cup finely chopped pecans

1 egg, beaten

1/2 cup milk, cocnut milk, cream or half & half

2 cups sifted powdered sugar

2 - 3 tablespoons milk

1/4 cup crushed candy canes or peppermint candies

Method:

Preheat oven to 425*. Grease baking sheets, or line with parchment paper. Set aside.

Place the cranberries or raisins in a small saucepan. Add just enough water to cover and, if desired, the orange extract. Bring to a boil over medium heat. Remove from the heat and allow to steep for 10 minutes. Drain and set aside.

Sift together the flour, sugar, baking powder and salt. Use a pastry blender, or two knives, to cut the butter into the sifted ingredients, until the mixture resembles coarse crumbs. Use your fingers to continue to blend the butter into the dry ingredients until all are well combined. Stir in the dried fruit and nuts.

Whisk together the beaten egg and milk. Stir into the dry ingredients and mix just until all are moistened. 

On a lightly floured surface, pat the dough to make a half inch thick 10 x 7 inch rectangle. Cut the dough into ten 1 inch wide strips. 

Hold both ends of each strip and twist. Place the twisted portions of dough a few inches apart on the prepared baking sheets. 

Bake for 8 to 10 minutes or until the breads are lightly browned. Prepare the icing while the breads are baking by stirring 1 tablespoon of milk, at a time, into the powdered sugar until it is drizzling consistency.

Carefully transfer the baked biscuits to a rack to cool. Drizzle the icing over a bread stick and sprinkle with crushed candy cane. Repeat until all of the breads are coated.

Makes 10 servings. Store extra servings in an airtight container in the refrigerator.

Note: These fun & tasty biscuits are popular with kids and adults!

Chocolate Covered Graham Crackers ~ A Simple Holiday Treat❣

These delicious & pretty treats are
very simple to make❣ 

Ingredients:

9 whole graham crackers (1 sleeve)

1 1/2 cups semi sweet or milk chocolate chips

1 tablespoon shortening

1/4 crushed candy canes or peppermint candies (If you do not like peppermint, mini chocolate chips can be sprinkled on top.) 

Method:

Line 2 baking sheets with parchment or waxed paper.

Break each large cracker into four pieces. Set aside.

Place the choclate and shortening in the top of a double boiler over low heat. Stir until melted. (If you do not have a double boiler, place the chocolate and shortening in a microwave safe bowl. Heat for 20 seconds. Stir and repeat until the chocolate is melted.

Use a large fork to dip each cracker segment into the chocolate. Make certain that the entire cracker is coated and allow the excess chocolate to drip off. Slide the dipped cracker off of the fork, onto a lined baking sheet. Sprinkle a pinch of crushed candy or mini chips on top of the dipped crackers.

Allow to set at room temperature for 30 minutes, or in the refrigerator for 15 minutes. Store in anairtight container, in the refrigerator, with waxed paper between the layers of cookies, for up to a month. Makes 3 dozen.

Notes: I have very fond childhood memories of cookies at Grandma's house. When we visited, she always had chocolate covered graham crackers for us. So, it is in honor of my sweet grandma that I made these. My husband did not grow up with these treats, so he was very surprised to find out how good they are❣

 

Low Carb Maple & Bacon Donuts (Gluten & Sugar Free)

Tasty low carb cake donuts
with Maple & Bacon!

Donut Ingredients:

coconut oil cooking spray

3 large eggs, at room temerature

1/4 Lakanto Golden sweetener

1/4 cup Lakanto Baking sweetener**

1/4 cup almond milk, at room temperature

1/4 cup butter, melted

1 teaspoon maple extract

1 cup ultrafine almond flour

1/4 cup coconut flour

2 teaspoons baking powder

1/4 teaspoon salt

Glaze Ingredients:

1/3 cup Lakanto Powdered Sugar sweetener

2 tablespoons heavy cream

1 teaspoon maple extract

maple syrup

4 pieces of crisp bacon, diced

Ingredients:

Preheat oven to 325*. Lightly grease 9 donut cups with the cooking oil spray. Add the eggs, sweeteners, milk, butter and maple extract to a high power blender or food processor and blend until smooth.

Sift together the flours, baking powder and salt. Add the sifted ingredients to the food processor. Blend until all are well combined and smooth. Divide the batter evenly between the 9 donut cups, filling each about 3/4 full. 

Bake 15 to 20 minutes, or until the donuts become golden around the edges and are firm to the touch. Let cool in the pan for 15 to 20 minutes. Gently loosen the edges with a butter knife to remove the donuts from the pan. Finish cooling completely on a wire rack. 

Whisk together the powdered sweetener, cream and maple extract. Whisk in 1 teaspoon of maple syrup at a time, until the glaze is a consistency for dipping. Dip each donut into the glaze and return to the wire rack. Sprinkle the diced bacon on top of the glazed donuts. Allow to set for 30 minutes. Store in an airtight container in the refrigerator.

**Lakanto Baking Sweetener has a finer texture than the regular Classic Sweetener. If you do not have the Baking Sweetener in your pantry, you can process the Classic Sweetener in a food processor, to create a finer texture.

Nutritional info per donut, approximately: 197.72 calories ~ 16.6 grams fat ~ 5.6 grams carbs ~ 3.7 grams net carbs ~ 7.36 grams protein

Note: These donuts are healthy enough for breakfast and dlicious enough for dessert!

Very Simple & Tasty Old Fashioned Bread Pudding (With Sugar Free & Bourbon Sauce Options)

I made this old fashioned bread pudding
for my husband, parents and neighbors ~
They all loved it and asked for more!

Ingredients:

1 cup raisins

1 teaspoon rum extract

1 (12 ounce) can evaporated milk

1/2 cup coconut milk or milk of choice

2 tablespoons butter

1 teaspoon vanilla

1/3 cup granulated sugar**

1/3 cup packed brown sugar**

pinch of salt

1/2 teaspoon cinnamon

1/4 teaspoon nutmeg

6 cups stale bread or dinner rolls, cut into 2 inch cubes

2 eggs beaten

whipped cream (optional)

nutmeg (optional)

Method:

Place the raisins in a small saucepan. Add just enough water to cover. Stir in the rum extract. Heat over medium heat just until the water begins to bubble. Remove from the heat and let steep for 10 minutes. Drain the liquid. Set aside. (I make ice cubes with the raisin liquid to add to smoothies.)

Add the evaporated milk, coconut milk, butter, vanilla, sugars, salt, cinnamon and nutmeg to a saucepan. Heat and stir over low heat just until the butter is melted. Set aside to cool.

Butter a 9 inch square baking dish. Gently toss or stir together the raisins and cubed bread. Layer into the prepared pan.

Whisk the eggs into the cooled milk mixture. Pour over the bread. Allow to soak for one hour. Preheat oven to 350*. Line a baking sheet with aluminum foil. Place the pan of bread mixture on the lined baking sheet. Bake for 20 minutes. Lightly cover with foil to prevent over browning and return to the oven for another 25 minutes, or until a knife inserted half way between the center and edge of the pan comes out clean. Allow to rest for 5 to 10 minutes. 

I used brown bread from The Cheesecake
Factory restaurant that I had been saving in
a large storage bag, in the refrigerator. Any
stale bread will work.

Serve warm or at room temperature. If desired, garnish with whipped cream. 

**When I make this bread custard, I use Lakanto Monkfruit Baking Sweetener and Lakanto Golden Sweetener instead of the white and brown sugars. Any sweetener of your choice will work. If you are not using the "Baking" sweetener, I recommend pulsing your sweetener in a food processor, before using in any recipe, to create baked goods with a finer texture.

Notes: 

This bread pudding is simple and foolproof. It is perfect to serve for breakfast, brunch or dessert. (My husband didn't think he liked bread pudding, until he tried this dish.

If desired, you can elevate this dish by serving with:  Simple & Delicious Vanilla Bourbon Sauce https://carriekitchencreations.blogspot.com/2022/01/simple-delicious-vanilla-bourbon-sauce.html

Quick & Easy Low Carb Chicken Marinara (A Gluten Free "Lean & Green" Meal)

This light & tasty meal is simple
to make and satisfying.

Ingredients: 

6 cups Palmini noodles

almond milk

2 tablespoons olive oil

2 1/2 pounds boneless, skinless chicken breasts

2 teaspoons Italian seasoning

2 teaspoons garlic powder

2 teaspoons dried minced onion

2 teaspoons dried parsley

1/4 - 1/2 teaspoon dried crushed red pepper

1 1/2 cups Rao's or other low carb marinara sauce**

6 ounces low fat mozzarella cheese, grated

Method:

Rinse the Palmini noodles with water. Place in a dish and add just enough almond milk to cover. Soak the noodles for 30 minutes, rinse and set aside.

Cut the chicken into cubes. Add the oil to a very large skillet, or Dutch oven, and turn the burner to medium heat. Add the chicken to the skillet. Cook and stir until all sides of the cubed chicken are browned. Stir in all of the spices and continue to saute with the chicken. Add the marinara sauce. Simmer for 15 minutes. Add the Palmini noodles and continue to simmer for another 15 minutes. Makes six 1 2/3 cup servings. Top each serving with 1 ounce (1/4 cup) of grated mozarella.

Each serving equals: 1 lean, 3 green,  2 4/5 condiments & 1 healthy fat

**A "Lean & Green" marinara sauce should be low calorie and have no more than 5 carbs per serving. Because of the sodium content, 1/4 cup of Rao's marinara sauce equals 1 green serving.

Nutritional info per serving, approximately: 529 calories ~ 21 grams fat ~ 13 grams carbs ~ 7 grams net carbs ~ 68.5 grams protein

Note: This flavorful meal is quick and simple to make. When prepared properly, hearts of palm noodles are a great and satisfying substitute for traditional pasta.

Dairy Free Pumpkin & Coconut Cream Squares (Gluten & Sugar Free)

 

These petite little pumpkin & coconut
cream squares are healthy & delicious!

Crust Ingredients:

2/3 cup pumpkin seeds

2/3 cup whole almonds

2 tablespoons coconut oil, melted

3 tablespoons Baking sweetener*

1/8 teaspoon salt

1/8 teaspoon cinnamon

2 tablespoons water

parchment paper

Cream Layer Ingredients:

1 cup coconut butter (or manna)

3/4 cup room temperature canned coconut milk (shaken)

2/3 cup Baking Sweetener*

1/4 cup pumpkin puree

1 3/4 teaspoons pumpkin pie spice**

1/8 teaspoon salt

Cinnamon Glaze Ingredients***:

1 tablespoon Baking Sweetener*

1/4 teaspoon cinnamon

3/4 teaspoon water

Method:

Preheat oven to 350*  Place the seeds, almonds, coconut, sweetener and salt into a food processor. Pulse until all are finely ground. Add the oil and water. Continue to pulse until a loose ball of dough forms. Line a 9 inch square pan with parchment paper. Press the dough evenly onto the bottom of the prepared pan. Bake for 5 to 7 minutes. Remove from the oven and allow to completely cool. 

While the crust is cooling, place the coconut butter/manna in a small glass bowl or measuring cup. Place the measuring cup/ bowl of the manna inside of a larger bowl. Fill the larger bowl with hot water, to melt the manna. (Do not microwave.)

Stir the melted coconut butter/manna to blend and make smooth. Warm the coconut milk using a microwave or on top of the stove. In a large mixing bowl, whisk together the coconut milk, sweetener, pumpkin, spice and salt. Add the melted coconut butter abd whisk to blend in. Layer evenly over the prepared crust. Chill for 1 hour. 

Stir together the sweetener, cinnamon and water to make a glaze. Lightly brush on top of the pumpkin layer. Cover and continue to chill for another hour or overnight.

When ready to serve, lift from the pan with the parchment paper. Cut into 16 equal sized squares. Store in an airtight container in the refrigerator. Makes 16 servings.

*Lakanto Baking Sweetener has a finer texture than the regular Classic Sweetener. If you do not have the Baking Sweetener in your pantry, you can process the Classic Sweetener in a food processor, to create a finer texture.

**To make your own pumpkin pie spice, please see the link to this recipe: https://carriekitchencreations.blogspot.com/2019/10/homemade-pumpkin-spice-seasoning.html

***The cinnamon glaze is optional. (Some prefer it and others do not.)

Nutritional info per serving, approximately: 190 calories ~ 17.75 grams fat ~ 7.23 grams carbs ~ 3.3 grams net carbs ~ 3 grams protein

Note: These creamy little squares were enjoyed by sugar and non-sugar eaters!