Chicken Bacon and Guacamole Mushroom Stack

Grilled chicken, crispy bacon, fresh sliced tomato, fresh homemade guacamole and spinach piled high in between two grilled portabella mushroom tops.

This thing is massive and delicious.

This is a recipe I actually did quite a while ago and I'm not sure why I haven't posted it until now. It's a giant sandwich, minus the bread. This thing is so big I made the serving for this as half of the sandwich. I'm sure there are plenty of people who could eat the whole thing, but I sure couldn't.

Chicken Bacon and Guacamole Mushroom Stack:
Makes 1 sandwich

2 portabella mushroom tops
1 TBS butter
1 chicken breast half
1 TBS olive oil
Salt and Pepper to taste
1 piece of bacon, halved and cooked
2 slices tomato
1/2 avocado
1 TBS diced tomato
1 TBS diced red onion
1 TBS chopped cilantro
1 tsp fresh lime juice
dash of salt
1/4 cup fresh spinach

Heat the oil in a small skillet. Season the chicken with salt and pepper and cook 3-5 minutes on each side or until cooked all the way through. Set aside.
Mash the avocado, diced tomato, onion, cilantro and lime juice and dash of salt. Mix well and set aside.
Remove the stem from the portabella mushroom tops and scrape the insides as best as you can. Rinse well. Melt the butter in the skillet and brown the mushrooms on both sides until they are tender and nicely brown. Place on a plate lined with paper towel to cool slightly. Place one top on a plate and begin loading. Start with the tomato, slice the chicken and place on top of the tomato. Add the bacon and then load on the guacamole. Top with the spinach and finish off with the other portabella mushroom top. Cut it in half, or just eat the whole thing.

For 1/2 of the stack: 277 calories, 23g fat, 367mg sodium, 11g carbs, 5g fiber, 8g protein

Sausage Zucchini Ravioli (Low Carb/Low Fat)

My best friend lives next door to me and she loves to try out any recipes I'm working on. So I usually set some aside for her. I like how she gives me constructive criticism, whereas my husband and children just give the thumbs-up or thumbs-down. 

When I made these Sausage Zucchini Raviolis and took a few to her, she said it was by far her favorite of any of the recipes I've had her try.

Of course removing the use of noodles and using strips of zucchini in it's place is going to drastically reduce the amount of carbohydrates for these. But each little one is packed with flavor. Three cheeses, sausage and herbs topped with a homemade marinara sauce. And of course, you have to throw more cheese on there!

Originally I had tried cooking these in a skillet for a quick, easy and crispy outside. But the little suckers just wouldn't hold together, even with a toothpick stuck inside of them, and they looked a mess. But baking them worked wonderfully and kept them looking pretty. And I like my food looking pretty!!

Sausage Zucchini Ravioli:

Makes 15 ravioli

Filling:

4 oz. Italian sausage

1 cup ricotta cheese

1/4 cup shredded mozzarella cheese

2 TBS freshly grated parmesan cheese

1 tsp dried basil

1/2 tsp fresh ground pepper

3 medium zucchini

Sauce:

15 oz. tomato sauce

1 tsp olive oil

2 cloves of garlic, minced

1 tsp dried basil

1/2 tsp dried oregano

1/4 tsp marjoram 

1/4 tsp onion powder

Preheat the oven to 350 degrees F.

Start by slicing off the top and bottom parts of the zucchinis. Then using a mandoline or vegetable peeler, thinly slice the zucchini horizontally into strips until you have 30 decent sized slices. Set aside.

Brown the sausage in a skillet. Mix the sausage with the remaining filling ingredients.

To assemble the ravioli, lay one strip of zucchini vertically. Lay a second strip horizontally. Spoon a heaping tablespoon of filling into the center where the zucchini cross. Starting with one of the vertical slices, fold one end into the center, then one of the horizontal ends, the vertical and ending with the last horizontal until you have a nice zucchini package. Lay seam-side-down onto a baking sheet lined with foil and sprayed with olive oil cooking spray. You can insert a toothpick into the center of the ravioli if you feel like they need to be more secure.

When all of the ravioli are assembled, spray the tops with the olive oil cooking spray and bake them for 25 minutes, or until the zucchinis are tender.

Meanwhile, heat the olive oil in a small sauce pan over medium heat. Saute the garlic until fragrant. Add the tomato sauce and the seasonings and let it heat through.

When the ravioli is done, top with the marinara and sprinkle with fresh parmesan cheese.

For 3 ravioli (1 serving): 175 calories, 9g fat, 422mg sodium, 12g carbs, 2g fiber, 11g protein

Spicy Turkey Meatballs (Low Carb/Low Fat)

I am a big fan of spicy food. And although these are not super spicy, they have just enough kick to them to satisfy me without being too hot for my kids to eat.

It's a very basic and versatile meatball recipe that can be used with any type of sauce that you want. But this is one of my favorite sauces for them. 

The ginger, orange zest and chilies are a delicious combination. 

I love sweet with a little spice in it!!

Spicy Turkey Meatballs:
Makes 24 meatballs/4 servings of 6 meatballs

Meatballs:
1 lb. lean ground turkey
1/4 cup almond meal
1/4 cup finely chopped onion
1/2 tsp garlic powder
1/2 tsp white pepper
1 egg

Sauce:
1/2 cup water
3 TBS white vinegar
2 TBS low sodium soy sauce
1 tsp sesame oil
1/2 tsp xanthan gum
3 TBS stevia in the raw
3 TBS chopped scallions, plus more for garnish
5-6 dried chilies, chopped (most of the seeds removed, adjust to heat desire)
2 tsp freshly grated ginger
1 tsp fresh orange zest
1 clove garlic, minced

Mix turkey, almond meal, onion, garlic powder and white pepper. Add the egg and mix completely.
Shape the meat into 24 meatballs and place on a baking sheet lined with greased foil. Broil for 7-10 minutes or until well browned. Remove from oven and set aside.
Whisk water, vinegar, soy sauce, sesame oil, xanthan gum and stevia in a medium sized sauce pan. Heat over medium heat until it begins to thicken. Add the scallions, chilies, ginger, zest and garlic. Reduce heat to low and let simmer 5 minutes.
Add the meatballs and cover, letting the meatballs finish cooking through. About 8-10 minutes.
Sprinkle with additional scallions in desired and serve over rice or cauli-rice.

For 1 serving (6 meatballs): 221 calories, 14g fat, 580mg sodium, 4g carbs, 1g fiber, 20g protein

Zucchini Lasagna (Low Carb/Low Fat)

I served this to my family, hesitantly. I mean, there aren't any noodles in it! I thought my kids would just look at it and immediately reject it. But I was pleasantly surprised. The kids didn't even notice there weren't noodles at first and began eating it.

But then the older one said, "Mom...this tastes like lasagna, but I don't see where the noodles are."

I sighed. This was it. Once I told them, it would be over. There would be a child-sized riot. Forks would be thrown at me and the dinner table would surely be turned over.

"Well, sweetie, there aren't any noodles in it. I used zucchini instead."

A silence came over the family. The children looked at me a moment, as if contemplating whether or not I deserved to have their dinner thrown at my head.

And then my precious child said to me, "Wow. I couldn't even taste them." And they all went back to eating. I just about had an aneurysm.

 Another healthy recipe gets the stamp of approval from my children! That's a huge accomplishment to me.

But don't take their word for it. Give it a try.

Zucchini Lasagna:

Makes 12 servings

1 lb. lean ground beef

3 cloves garlic, minced

1/2 medium onion, chopped

25 oz. tomato sauce

1 TBS dried basil

1 tsp dried oregano

1/2 tsp marjoram

1/4 tsp fresh ground pepper

3 medium zucchini, sliced 1/8 inch thick

2 cups fat free ricotta cheese

1 egg

1/4 cup freshly grated parmesan cheese

2 cups mozzarella cheese

Start with the zucchini by grilling or baking it until softened. Place on a paper towel to soak up the extra moisture and set aside. 

Preheat the oven to 350 degrees F. 

In a large skillet, cook the beef, garlic and onion over medium-high heat until the meat is browned and the onions are tender. Add the tomato sauce and the seasonings. Reduce the heat to low and cover to let simmer until heated through. 

In a medium bowl, mix the ricotta, egg and parmesan cheese. Set aside.

To put the lasagna together, spoon just enough of the sauce into the bottom of a 9x13 dish to coat the bottom so the lasagna won't stick. Begin layering, starting with the zucchini, laying slightly overlapping them until the pan is covered. Next spread 1/3 of the ricotta mixture evenly over the zucchini, spooning dollops all around and then gently spreading it around to coat. Sprinkle with 1/3 of the mozzarella cheese. Repeat, using 1/2 of the remaining sauce, 1/2 of the remaining zucchini, 1/2 of the remaining ricotta mixture and 1/2 of the remaining mozzarella. Repeat one more time, ending with the mozzarella cheese. 

Cover with foil and bake for 35 minutes. Remove the foil and bake an additional 10-15 minutes or until the cheese on top is bubbly and lightly browned. Let set about 5 minutes before serving.

For 1/12 of the lasagna: 231 calories, 11g fat, 406mg sodium, 9g carbs, 1g fiber, 21g protein

Orange Rosemary Turkey

It's November!! Which, of course, is associated with Thanksgiving!

I LOVE Thanksgiving. 

The first Thanksgiving I had after I was diagnosed with Type 1 Diabetes was a dreaded one. I cried because Thanksgiving is my favorite holiday, and I was so upset by the idea that I was going to have to miss out on some of my favorite things about the holiday. First and foremost, the traditional holiday food.

But after I calmed down from my self-pitying tantrum, I gained a determination to make a Thanksgiving meal that was lower carb, but equally delicious.

I succeeded! I was so proud of myself. And while that was an incredible meal, and got me over my original idea that all Thanksgivings were going to be ruined forevermore, this year I came up with some recipes that will bring the carb count down even more and still amazing. And I'd love to share these recipes with you this month!

And I'm starting with the big kahuna. The turkey.

 Moist, flavorful and infused with sweet orange juices.

Orange Rosemary Turkey:
Makes 18+ servings

12 lb. whole turkey
3/4 cup olive oil
3 TBS minced garlic
2 TBS chopped fresh rosemary
2 TBS dried parsley
2 TBS dried thyme
2 tsp fresh ground pepper
1 tsp kosher salt
1 orange, peeled and sliced

Clean the turkey, pat dry, and massage to release the skin.
Mix the olive oil, garlic, rosemary, parsley, thyme, pepper and salt. Rub all over the outside of the turkey and then gently lift the skin, being careful not to tear it, and rub under the skin. Place the orange slices under the skin of the turkey.
Place the turkey in a roasting pan or a turkey roaster and fill the pan with 1/2 inch of water. Cook at 325 degrees F for 3-4 hours, or according to package directions.
Check the turkey every hour. If the skin is becoming to brown, gently cover with foil.
When the turkey is done, remove and let stand for 10 minutes before slicing so the juices can redistribute.
The serving size for the nutritional facts is about 4 oz. of turkey.

For 4 oz. of turkey: 194 calories, 13g fat, 2g saturated fat, 367mg sodium, 2g carbohydrates, 14g protein

Come back to visit to see more Thanksgiving recipes this month!!

Happy Holidays!

Breadless Philly Cheese Steak

I love Philly Cheese Steak sandwiches. 

LOVE.

The heartiness of the meat-onion-pepper combo is just so satisfying.

Well, I have to do a low carb version of all my favorites. This was no exception.

Breadless Philly Cheese Steak:

Makes 2 Philly Cheese Steaks

2 medium green peppers

1/2 lb. steak

1/2 yellow onion, thinly sliced

1/2 cup sliced mushrooms

1 TBL butter

dash of hot sauce

salt and pepper to taste

2 slices provolone cheese, halved

Cut the tops off of the green peppers, but no the bottoms. Slice the peppers in half, lengthwise. Wash and pull out all the seeds. Pat them dry and set aside.

Very, very thinly slice the steak against the grain, as thin as you can get it. 

Melt the butter in a large skillet over medium-high heat. Add the steak and salt and pepper and stir every few minutes, letting the steak get brown. When it's almost cooked all the way, add the onion and mushrooms. Cook until the onions are soft and transparent. 

Spoon 1/4 of the filling onto one green pepper half. Top with two half slices of provolone and then put on another 1/4 of the filling. Top with the other green pepper half. Repeat with the other pepper.

For 1 cheese steak: 468.5 calories, 30.5 g fat, 9 g carbohydrates, 39.5 g protein, 984 mg sodium

Grilled Summer Vegetable Sandwich (Low Carb)

Delicious vegetables marinated in a balsamic marinade and grilled to perfection makes this sandwich amazingly flavorful. It's now one of my favorite things to eat at lunch time.

It's good. It's SO good.

Grilled Summer Vegetable Sandwiches: (LOW CARB)

Makes 2 sandwiches

1/3 small zucchini, sliced

1/3 small yellow squash, sliced

1/4 red pepper, cut in large chunks

1/4 cup mushrooms, sliced

4 thin slices of tomato

2 TBL+1 TBL balsamic vinegar, divided

1/4 cup olive oil

1 TBL butter

4 slices pepper jack cheese

1 recipe for Cheesy Onion Cloud Bread

In a bowl, combine the olive oil and 2 TBL of balsamic vinegar. Add the zucchini, yellow squash and red pepper. Set aside.

In a small skillet, heat the butter and remaining balsamic vinegar over medium-high heat. Saute the mushrooms until they are brown and tender. Remove from heat and cover to keep them warm.

Remove the vegetables from the marinade and grill until golden and tender. (Or you can saute them)

On the bottom pieces of cloud bread, layer each with 2 slices of cheese, 2 slices of tomato, the grilled vegetables and mushrooms. Top with the cloud bread tops. 

For 1 sandwich: 751 calories, 67 g fat, 12.75 g carbs, 23.5 g protein, 867.5 mg sodium

Orange Chicken (Low Carb/Low Fat)

Ooo, what is this deliciousness happening here?

Oh, that would be some orange chicken. Simply divine!

 Is it possible for it to be so sweet and still low carb, you may ask?

Oh yes, trust me, it's possible. IT IS.

 Well, may I have the recipe, you may inquire?

Why, certainly!

 Is that ham fried cauli-rice I see next to it?

Why, yes it is! But that recipe will come another day...

Orange Chicken: (LOW CARB/LOW FAT)

makes 6 servings

2 chicken breasts, cut into chunks

Sauce:

1 cup water

2 TBL fresh squeezed orange juice

1/4 cup fresh squeezed lemon juice

1/3 cup lite rice vinegar

2 1/2 TBL lite soy sauce

1 TBL orange zest

1/4 cup Splenda brown sugar

1/2 tsp. freshly grated ginger

1/2 tsp. minced garlic

1/4 tsp. red pepper flakes

2 TBL chopped green onion

1 TBL corn starch

1 TBL water

Cook the chicken in a little bit of olive oil until cooked all the way through. Place on a plate lined with paper towel, and place in a oven on low heat to keep it warm.

In a large skillet, mix the water, orange juice, lemon juice, vinegar, soy sauce and brown sugar and heat over medium heat. When it has started to simmer, add the ginger, garlic, red pepper and green onion.

In a bowl, mix the water and the corn starch. Add to the sauce and cook until it starts to thicken and becomes translucent. Turn the heat down to low and add the chicken, cooking it covered for 2-3 minutes. 

For 1/6 the recipe: 189 calories, 5g fat, 13.5g carbs, 20g protein

Asian Beef with Snow Peas (Low Carb/Low Fat)

Ooo, I've got something GOOD for you here.

I have an obsession with Asian food. I love cooking it more than getting take-out, honestly. Although, take-out can be pretty dang good, and convenient. But when it's homemade, you have control and you just can't beat the freshness. As long as you have a good recipe, of course.

 Well, this IS a good recipe.

 You can make it spicy, you can keep it mild...

Like I said, complete control. And it's so easy.

But don't take my word for it. Try it. TONIGHT.

Asian Beef with Snow Peas: (LOW CARB/LOW FAT)

makes 8 servings

1 1/2 lbs. flank steak

8 oz. snow peas (trimmed, if you'd like)

1/3 cup lite soy sauce

2 TBL sherry cooking wine 

1 TBL Splenda brown sugar

1 TBL corn starch

1 TBL fresh, finely grated ginger root

2 cloves garlic, minced

3-4 scallions, chopped

3 TBL sesame oil

red pepper flakes, optional

Start by thinly slicing your flank steak, against the grain (place the steak so the grain is running horizontally, cut  it vertically). Place in a bowl.

Mix together the soy sauce, sherry, brown sugar, corn starch, ginger root and garlic. Pour the sauce over the meat and set aside, letting it marinate for at least 30 minutes.

When you're ready to cook, heat the sesame oil in a large skillet or wok over high heat. Throw in the snow peas and stir fry them for 1 minute. With a slotted spoon, scoop them out and put them on a plate, setting them aside. Now pour in the flank steak with the sauce and let it cook for 1 minute without turning the meat to let it get nice and brown. Flip the meat and cook another minute. Stir and add the scallions. Cook for a couple more minutes until the meat is all browned and then add the snow peas and red pepper flakes, if you'd like. (a couple pinches still keeps it mild but gives a nice spiciness.) Toss it all around and cook about 30 more seconds so the snow peas can get nice and warm again.

Serve over rice.

For 1/8 the recipe: 186 calories, 11.7g fat, 5.5g carbs, 13g protein, 552.5mg sodium

Low Carb Teriyaki Sauce

I'm starting to get excited when I can come up with a substitute condiment, like the low carb barbecue sauce. It's great to have it in the fridge and handy for when I need to throw a quick meal together.

And now I have another good one!

YAY!!

Sweet with a subtle kick...mmm...

Teriyaki Sauce: (LOW CARB/LOW FAT)

1/2 cup soy sauce

1/4 cup cider vinegar

1/4 cup Splenda brown sugar

1/2 tsp. crushed garlic (I use Christopher Ranch brand bottled crushed garlic. It's handy to have on...hand)

1/2 tsp. finely grated fresh ginger (I keep peeled fresh garlic in my freezer because I use it often and use a zester to grate it into the sauce)

fresh ground pepper to taste

1 TBL flour

1 TBL cold water

Mix the soy sauce, vinegar, brown sugar, garlic, ginger and pepper in a small sauce pan. Bring to a bowl and then turn down to a simmer. In a separate bowl, mix cold water and flour. Whisk into the sauce and cook a few minutes until it thickens.

For 2 tablespoons of sauce: 35 calories, 0g fat, 6.5g carbs, 1g protein



Cheesy Broccoli Soup (Low Carb)

I used to not be a big fan of soup when I was a kid, but that all changed when my taste buds grew up. I love some hot soup on a chilly day. It is one of the most warm, comforting things in the fall and winter, next to curling up by a blazing fire reading a good book, or sipping hot cocoa after a day in the snow.

 And of course soup is even better when it's creamy and cheesy...

Cheesy Broccoli Soup: (LOW CARB)
(makes about 12 cups)

4 cups water
2 cups shredded carrots
3/4 cup chopped celery
1 lb. bag frozen, chopped broccoli
6 cubes chicken bouillon
1 pint half and half
1/2 cup butter
3/4 cup cold water
1/4 cup corn starch
8 oz. Easy Cheese
Fresh ground pepper to taste

Boil the water in a stock pot. Add the carrots, celery, broccoli and bouillon and boil until the vegetables are tender. Add the half and half and butter and let the butter melt. Mix the cold water with the corn starch and then add to the soup. Add the Easy Cheese and fresh pepper to taste, and let the cheese melt completely. Simmer for at least 20 minutes and then serve.

For 1 cup of soup: 158 calories, 11.5g fat, 8g carbs, 3g protein

Sweet Pork (Low Carb/Low Fat)

Sweet Pork.

Need I say more??

 Regular sweet pork is darker and has more of a glaze due to the loads of brown sugar. We don't have that with this, but it's juicy, tender and SO sweet. It's delicious, and you won't miss the regular brown sugar because the Splenda brown sugar is such a fantastic substitute.

 Throw some on a low carb tortilla. Sprinkle on some shredded monterey jack cheese, romaine lettuce, homemade pico de gallo, fresh chopped cilantro and creamy cilantro lime dressing (delicious recipe here). You have yourself one SERIOUSLY tasty sweet pork taco.

And my family said they couldn't taste much of a difference between this and my regular sweet pork recipe. Yep, it's a keeper!

Sweet Pork: (LOW CARB/LOW FAT)

Makes about 12 servings

2 lb. boneless pork loin roast

1/4 cup + 2 tsp. Splenda brown sugar, divided

1 tsp. cumin

1 tsp. onion powder

1 tsp. kosher salt

3/4 tsp. red pepper flakes

1/2 cup chicken stock/broth

1 can Dr. Pepper 10, divided

1 clove minced garlic

Mix 2 tsp. Splenda brown sugar, cumin, onion powder, salt and red pepper flakes. Rub the mixture on the pork roast and place it in a crock pot. In the bottom of the crock pot, pour in chicken stock, 1/2 the can of Dr. Pepper 10 (reserving the other half for later) and the minced garlic. Cook on high heat for 3-4 hours.

Shred the pork. Add in the other half of the Dr. Pepper 10 and 1/4 cup of the Splenda brown sugar. Turn the crock pot to low and cook another 4 hours or until ready to serve.

Approximately for about 1/3 cup of the sweet pork: 189 calories, 9g fat, 9g carbs, 15g protein

Turkey Lettuce Wraps (Low Carb/Low Fat)

Ever had the lettuce wraps at PF Changs?

YUM.

Well, I came up with a diabetic friendly version. And they are extra YUM! Even my hubby who doesn't care much for lettuce wraps at PF Changs, or anywhere else, loved them. He eats more then me when we have these.

 You can see the especially yummy "special sauce" pooled up underneath the lettuce wrap. JUST DUNK IT IN OR SPOON IT IN YOUR MOUTH! IT'S DELICIOUS!

 Oh, it's good people. It is good.

Special Sauce: (LOW CARB/LOW FAT)
makes 1 cup of sauce

1/2 cup water
2 TBL Splenda brown sugar
2 TBL soy sauce
2 TBL All Natural Rice Wine Vinegar
1 TBL 100% lemon juice
2 TBL ketchup
1 TBL olive oil
1/4 tsp. dry mustard
1/4 tsp. chile powder
1/4 tsp. garlic powder

Whisk all ingredients together and store in the fridge until you are ready to serve.

For 1 tablespoon of special sauce: 18 calories, 1g fat, 2g carbs, 0g protein 

Turkey Lettuce Wraps: (LOW CARB/LOW FAT)
makes about 10 lettuce wraps (with about 1/4 cup of meat for each)

1 1/4 lbs. of lean ground turkey
1 can water chestnuts
1/2 cup of chopped carrots
1/4 cup of chopped green onions
2 cloves finely chopped garlic
3 TBL olive oil
2 TBL Splenda brown sugar
2 TBL soy sauce
1 tsp. All Natural Rice Wine Vinegar

Finely dice water chestnuts, carrots, green onions and garlic. Heat oil in a large skillet or wok over medium heat. Cook ground turkey. When nicely browned, add water chestnuts, carrots, green onions and garlic. In a small bowl, mix sugar, soy sauce and rice vinegar. Add to the meat mixture. Stir until the juice is bubbling. Cover and turn down to low, stirring it every few minutes until the carrots are tender. Drain most of the juice in the meat. (Leave in a little so it doesn't dry out)
Serve on large leaves of ice burg lettuce, butter lettuce or romaine lettuce with special sauce poured over, or just dunk them in. (Give the sauce a stir before pouring it over the lettuce wraps)

For 1/10 the meat recipe (about 1/4 cup): 106 calories, 6.5g fat, 4g carbs, 10g protein 

I love to make these as a main dish with some stir fry and white rice, but they're also great for appetizers, a yummy lunch, or a side dish.

Enjoy!!

Low Carb Barbecue Sauce

I love barbecue.

Ribs, chicken, pork, beef...I may have been born on the east coast and raised on the west coast, but I must have a little southern in me somewhere, because I love/crave southern food.

But barbecue sauce has a lot of sugar and a lot of carbs.

I looked at the nutritional facts on my favorite barbecue sauce and it was 15g of carbs for 2 tablespoons. That's better then some, but still too high for the amount you're getting. I tried a barbecue sauce in a diabetic cookbook, and although the sauce was good and my kids ate it, it didn't even taste like real barbecue sauce. So I took matters into my own hands.

 I like my barbecue sauce savory, a little sweet, and a little spicy. And that is just how this sauce turned out. Perfect for barbecue chicken, ribs, ANY kind of meat, or for baked beans. And there's less then half the amount of carbs per serving.

 I made a double batch and poured it into a mason jar to store in my fridge.

Low Carb Barbecue Sauce: (LOW CARB/LOW FAT)
makes about 1 1/2 cups of sauce

1 cup tomato sauce
1/4 cup cider vinegar
1/4 cup Splenda brown sugar
2 TBL Worcestershire sauce
1 tsp. ground mustard
1/4 tsp. garlic powder
1/4 tsp. onion powder
1/4 tsp. chipotle chile pepper (adjust to your heat level desires)
fresh ground pepper and kosher salt to taste

Add all ingredients into a medium sauce pan and heat over low heat, stirring frequently.
Baste meat, use in a recipe or store in the refrigerator for later.

For 2 tablespoons: 36 calories, 0g fat, 7g carbs, 0g protein

Go barbecue something...

Chicken Cordon Bleu (Low Carb)

Oh, Chicken Cordon Bleu...Meat stuffed with meat and cheese and rolled in breading, then cooked to golden perfection.

Does it get much better then that?

 Nope, not much.

And this one does not disappoint. It's delicious and flavorful, and low carb.
Perfect...

Chicken Cordon Bleu: (LOW CARB)
makes 4 roulades

2 large boneless, skinless chicken breasts
3/4 cup diced ham (you can used sliced, I just like chunks of ham in mine)
1 oz. Gruyere cheese, grated
2 TBL + 1 TBL whole grain soy flour
1 egg
1/3 cup panko bread crumbs (Japanese style)
1/4 tsp thyme
1 clove finely minced garlic
1 TBL butter, melted
kosher salt and fresh ground pepper to taste
1 TBL olive oil

Slice the chicken breasts in half, horizontally so they are more flat and wide (not skinny and fat) so you now have 4 breasts. Place them on a cutting board and cover loosely with plastic wrap, wrapping it around the cutting board. Pound with the flat side of a meat mallet until they are 1/4 inch thick.
Sprinkle the ham and cheese evenly over each breast. Starting at the bottom of the breasts, roll each of them tightly and set aside.
In one small bowl, mix 2 TBL soy flour and season with salt and pepper. In a second small bowl, beat the egg and season with salt and pepper. In a third small bowl, mix the bread crumbs, 1 TBL soy flour, thyme, garlic, butter and more salt and pepper. Roll a roulade in the soy flour, dip and roll in the egg, and then roll in the bread crumb mixture. Repeat with the remaining ones and then place them in a baking dish that has been coated with the olive oil.
Bake at 350 degrees for 25-30 minutes or until they're cooked all the way through. If you'd like  them to be a little more brown on top, place them briefly under the broiler.

For 1 roulade: 314 calories, 17g fat, 8g carbs, 33.5g protein

nom, nom, nom...