Parmesan Crusted Butternut Squash (Low Carb/Low Fat)

I used to be one of those people that used to only like their squash swimming with butter and brown sugar. But once I ventured into eating squash in it's more savory form, I fell in love. Now it's my preferred choice. Especially when it comes to this recipe.

 The squash is seasoned and tossed with some healthy collard greens.

 It's topped with chopped nuts and delicious parmesan cheese.

And it's baked to warm perfection.

Parmesan Crusted Butternut Squash:

Makes about 15 servings

2 medium butternut squash

4 cloves garlic, minced

1/4 cup chopped fresh parsley

4 TBS olive oil, divided

1 1/2 tsp kosher salt, divided

1 1/2 cups chopped collard greens

1/2 cup pecan halves

1/4 cup sliced almonds

1/4 cup freshly grated parmesan cheese

Preheat the oven to 350 degrees F. Lightly oil a 9x13 baking dish.

Peel squash, clean out seeds, and dice into 1 inch squares. Mix squash with garlic, parsley, 3 TBS olive oil, 1 tsp of salt and pour into baking dish. Cover with foil and bake for 1 hour or until squash is tender when pierced with a fork.

Meanwhile, in a food processor, add nuts, 1/2 tsp salt, 1 TBS olive oil and parmesan cheese. Pulse a few times until it is mixed but not too finely chopped. Set aside.

When squash is done, toss in the collard greens and sprinkle the nut topping over the whole thing. Bake uncovered 5-7 more minutes, keeping an eye on it to make sure it doesn't burn, until the nuts are lightly toasted. Remove from the oven and serve.

For 1/15 the recipe: 96 calories, 7g total fat, 1g saturated fat, 217mg sodium, 8g carbohydrates,

2g fiber, 2g protein

Sauteed Brussel Sprouts (Low Carb/Low Fat)

Looking for another healthy and delicious side dish for Thanksgiving? How about some brussel sprouts? I absolutely despised these as a child, but I am in love with them now.

Sometimes it's good to have something healthy on the holiday table. Cooked with garlic and shallots and topped with parmesan and bacon, they still taste good enough to place among the other stars of Thanksgiving.

Sauteed Brussel Sprouts:
Makes 8 Servings

2 lbs. brussel sprouts, trimmed
2 TBS olive oil
3 TBS minced shallots
2 cloves garlic, minced
2 TBS white cooking wine
1/2 cup low sodium chicken broth
1/4 tsp kosher salt
1/2 tsp fresh ground pepper
2 slices turkey bacon, cooked and chopped or crumbled
3 TBS fresh shaved parmesan

Heat olive oil in a pan over medium heat. Saute shallots and garlic until shallots are transparent, about 1/2 minutes. Add brussel sprouts and saute 2 minutes, stirring frequently. Add cooking wine and broth and scrape the bottom of the pan. When liquid begins to boil, reduce heat to low. Season with salt and pepper and cover. Let simmer 8-10 minutes, stirring frequently to prevent burning.
When brussel sprouts are tender, transfer to a serving dish. Top with turkey bacon and Parmesan shavings.

For 1/8 the recipe: 100 calories, 4g fat, 1g saturated fat, 192mg sodium, 11g carbohydrates,

4g fiber, 5g protein

Fresh Cranberry Salad (Low Carb/Low Fat)

This recipe is a tradition at my Thanksgiving table. It's a recipe my great grandmother used to make every Thanksgiving, and the tradition passed on to my family. And now it's an absolute must!

I've altered the recipe to be more Diabetic friendly, but it tastes just like the original recipe. And is still just as loved by me. Seriously, I could eat the whole pan for dessert, that's how much I love it.

The thing that may seem strange in this recipe is the fact that there is celery in it. Don't let that scare you away. The celery with the pineapple and fresh cranberries is so refreshing and delicious. The flavor is absolutely amazing. Give it a try!

Fresh Cranberry Salad:
Makes 9 Servings

1 large package sugar free raspberry jello
2 cups boiling water
1 cup cold water
1 cup fresh whole cranberries
1/2 cup pecan pieces
1/2 cup canned crushed pineapple in 100% pineapple juice, undrained
1/3 cup chopped celery
1 tsp light sugar (sugar/stevia blend)
1 cup plus 1 TBS light whipped topping

Dissolve gelatin in boiling water. When dissolved, add the cold water. Pour in a 8x8 baking dish and place in refrigerator to start setting.
In a food processor, blend the cranberries, pecans, celery and sugar into small chunks. Measure out 1/2 cup of the pineapple with juice and mix together with the cranberry mixture.
When jello is slightly set, stir in the cranberry mixture and refrigerate until firm, 4-6 hours.
When ready to serve, cut into 9 squares and top each with 2 TBS light whipped topping.

For 1/9 the recipe: 85 calories, 5g fat, 0g saturated fat, 56mg sodium, 6g carbohydrates, 

1g fiber, 1g protein

Green Bean Casserole (Low Carb/Low Fat)

Continuing with the low carb Thanksgiving recipes, here is an alternative to the traditional Campbell's green bean casserole. Much lower in carbs and in fat. I was very excited about how delicious this turned out. As sad as it was to omit the fried onions on top, it was fantastic with the caramelized onions!

Green Bean Casserole:
Makes 8 Servings

1 1/2 lbs. fresh green beans, trimmed and cut into bite sized pieces
1/2 cup reduced sodium cream of mushroom soup
1/2 cup nonfat plain Greek yogurt
1/4 cup half & half
1/2 tsp fresh ground pepper
1/2 cup sliced mushrooms
1/2 medium white onion, sliced
2 TBS olive oil, divided
Mrs. Dash seasoning to taste

Preheat the oven to 350 degrees F. Grease a small casserole dish and set aside.
Boil the green beans in lightly salted water and boil until bright green softened.
Meanwhile, mix the soup, yogurt, half & half and pepper in a medium bowl.
When green beans are done, drain and add to the yogurt mixture.
Heat 1 TBS olive oil in a small skillet and cook the mushrooms until browned. Remove from heat and add to the green beans. In the same skillet, heat the remaining TBS of olive oil and cook the onions over low heat until caramelized.  Remove from heat and set aside.
Pour the green beans into the casserole dish and top with the cooked onions. Cover with foil and bake for 30 minutes. Remove foil and cook another 10 minutes.
Remove from oven and top with desired amount of Mrs. Dash seasoning.

For 1/8 the recipe: 84 calories, 4g fat, 1g saturated fat, 89mg sodium, 9g carbohydrates,

4g fiber, 3g protein

Cranberry Pecan Stuffing (Low Carb/Low Fat)

The other Thanksgiving weakness of mine: Stuffing.

Oh, delicious stuffing...

Although this stuffing doesn't contain any bread, it tastes like the same delicious stuffing! The only real difference is the texture, but only slightly. The almond meal soaks up the moisture, but doesn't get as soggy as bread or breadcrumbs. Which is fine by me.

Cranberry Pecan Stuffing:
Makes 12 Servings

2 TBS olive oil
1/2 large onion, chopped
1/2 cup chopped celery
2 cloves garlic, minced
2 cups almond meal
1 cup pecan pieces
1 cup craisins
1/4 cup chopped fresh parsley
1 tsp dried thyme
1/2 tsp kosher salt
1/4 tsp pepper
1 egg
1 TBS lemon juice
1 cup low sodium chicken broth

Preheat the oven to 350 degrees F. Grease a 8x8 casserole dish and set aside.
Heat olive oil in a medium skillet. Saute onion, celery and garlic until the onion becomes tender and transparent.
In a large bowl, mix the onion mixture, almond meal, pecans, craisins and parsley. Add the seasonings and mix well.
In a small bowl, beat the egg and add to the stuffing mixture, along with the lemon juice and broth. Pour into the prepared casserole dish and spread evenly.
Cover with foil and bake 40 minutes. Remove foil and cook additional 5-7 minutes or until slightly golden.

For 1/12 the recipe: 233 calories, 18g fat, 1g saturated fat, 103mg sodium, 14g carbohydrates, 

3g fiber, 6g protein

Sweet Potato Casserole (Low Carb/Low Fat)

One of my weaknesses at Thanksgiving is the candied yams.

I. LOVE. CANDIED. YAMS.

My mom makes this particular recipe each year with some orange juice and pineapple in it, with the broiled marshmallows on top. 

Heavenly.

But I will fight against that desire this year for the sake of trying to stick to what needs to be done in order to stay healthy. But when I made these, they may not have been the sweet, delicious memory of my childhood, but they turned out delicious. And I can't wait to make them again.

 I added orange juice zest to this recipe because I always loved how the citrus flavor complimented the yams. They bring out a whole other range of yummy.

And the pecans to top it off gives it some texture. Plus, I just love pecans.

Sweet Potato Casserole:

Makes approximately 18 (1/2 cup) servings

8 medium yams, peeled and cubed

1/3 cup orange juice

1/4 cup half & half

1 egg white

3 TBS coconut oil

2 TBS Splenda brown sugar

1 1/4 tsp vanilla extract

3/4 tsp cinnamon

3/4 tsp nutmeg

1/4 tsp salt

1/4 cup chopped pecans

zest of 1 orange

Boil the potatoes in salted water until tender.

Preheat the oven to 350 degrees F. Grease a medium sized casserole dish and set aside.

When the potatoes are done, strain them and pour them into a large bowl. Add the orange juice and half & half and blend with a hand mixer. Add the egg white, coconut oil and sugar and mix well. Add the vanilla, cinnamon, nutmeg and salt and blend one last time.

Pour into prepared casserole dish and top with pecans and orange zest. Cover and bake 30 minutes.

Remove cover and bake an additional 15 minutes.

For about 1/2 cup: 95 calories, 4g Fat, 0g Saturated Fat, 55mg sodium, 14g Carbohydrates, 2g Fiber, 1g Protein

Cheesy Cauli Mash (Low Fat/Low Carb)

Another staple in the Thanksgiving menu--and for many other dinner menus--would be mashed potatoes.

I've seen cauliflower mash floating around the web claiming to taste just like mashed potatoes. I've tried many varieties, and have not yet found one that tastes just like mashed potatoes.

This one doesn't taste just like mashed potatoes either. But it still tastes delicious, and is a great substitute to cut down on those carbs during those holiday meals.

Cheesy Cauli Mash:

Makes 8 servings

2 heads of cauliflower

1/4 cup half & half

2 TBS butter

1/2 cup medium white cheddar

1/2 tsp kosher salt

1/4 tsp fresh ground black pepper

Cut the cauliflower away from the core and then cut into 1 inch pieces. Place in a large microwave-safe bowl. Add the half & half and butter. Microwave uncovered on high for 5 minutes, then toss to coat the cauliflower with the liquid.

Repeat 2 more times until the cauliflower is tender.

Immediately pour into a food processor or blender. (Do half at a time if needed) Add cheese salt and pepper and blend until smooth. If the puree is not getting smooth enough or the cheese isn't melting, pour mixture back into the microwave-safe bowl and microwave 2-3 more minutes, and then return to the food processor.

When mixture is smooth, pour into a serving dish and serve.

For 1/8 of the recipe: 82 calories, 8g Fat, 1g Saturated Fat, 184mg sodium, 3g carbohydrates, 1g fiber, 3g protein

Parmesan Roasted Cauliflower (Low Carb/Low Fat)

I personally love cauliflower in all its different forms, although I know that a lot of people don't share that love with me. But this way is by far my favorite. Roasting cauliflower just brings out a whole new taste to it, not to mention adding seasonings and ingredients that compliment it to a new degree. It even had my cauliflower-disliking-husband scraping the bottom of the serving dish.

 And food always tastes better when it looks so pretty.

 And, oh, is it oh so pretty.

Parmesan Roasted Cauliflower: (LOW CARB/LOW FAT)
makes 4 servings

1 head cauliflower, rinsed and trimmed into 1 inch pieces
1/2 large yellow onion, sliced in 1 inch sections
1/4 cup olive oil
4 cloves garlic, minced
1 tsp dried Thyme
1/2 tsp kosher salt
1/2 tsp fresh ground pepper
1/3 cup freshly grated parmesan cheese

Preheat your oven to 400 degrees F.
Line a baking sheet with foil, and lay the cauliflower on top.
Mix the olive oil, garlic, thyme, salt and pepper in a small bowl. Pour over the cauliflower and toss until it is well coated. Bake for 30 minutes, stirring every 10 minutes. In the last 5 minutes, sprinkle with parmesan cheese.

For 1/4 the recipe: 182 calories, 15.7 g fat, 6.8 g carbohydrates, 4.6 g protein, 384 mg sodium

Ham Fried Cauli-Rice (Low Carb/Low Fat)

With any good Chinese dish, you always need ham fried rice!

But forget the rice; bring on the Cauli-Rice! Ham Fried Cauli-Rice!

Ham Fried Cauli-Rice:
Makes 4 (1/2 cup) servings

1 TBL olive oil
1/4 cup diced onion
1 clove garlic, minced
1 cup prepared, cold cauli-rice (instructions here)
1/2 cup frozen peas and carrots, thawed
4 oz. diced ham
2 TBL low-sodium soy sauce
1 egg, beaten

Heat the olive oil in a skillet over medium-high heat. Saute the onion until almost tender. Add the garlic and cook for 1 minute.
Add the cauli-rice, ham, peas and carrots and soy sauce. Stir constantly until they start to brown.
Push all the ingredients to the sides, making a hole in the center so you can see the skillet. Add the egg to the center and stir around until it scrambles. Stir it all together.

For 1/2 cup of Cauli-Rice:  113.5 calories, 6 g fat, 6.75 g carbohydrates, 8.5 g protein, 646 mg sodium

Cauli-Rice (Low Carb/Low Fat)

Cauliflower is such a great substitute for potatoes. But I especially like it as a substitute for rice. And the best part? It's so fast and easy to make into "cauli-rice", as I like to call it.

Here's how you do it:

Roughly chop and core 1 medium-sized head of cauliflower. 

Pour half of the cauliflower florets into a food processor with the blade attached.

Pulse until the cauliflower is roughly the size of rice.
Pour into a microwave-safe bowl, fitted with a lid.

Repeat with the other half of the florets.

When all the cauliflower is chopped and in the bowl, cover and cook in the microwave for 3 minutes. DO NOT ADD WATER. It will make the cauliflower gummy. The natural moisture in the cauliflower will suffice for steaming.

After 3 minutes, stir the cauliflower and then return the bowl to the microwave, covered, cooking for 1 minute intervals until the cauliflower is soft, steamy and perfect. (5 minutes total was the perfect amount of time for my microwave, but time may vary.)

Serve plain, with a little butter and salt and pepper on top, or however you like.

For 1 cup of Cauli-Rice: 32 calories, 0.3g fat, 5g carbs, 2.5g protein

Corn Muffins (Low Carb/Low Fat)

I've never had a first attempt turn out good. I had my doubts on my first attempt of these corn muffins. All the while putting it together, I was thinking "These aren't going to be sweet enough...This batter is too thin, they're not going to work...I'm going to have to try this a few more times before I get it."

Then, I pulled them from the oven, popped one out, and took a bite.

Heavenly.

 They're moist, not too crumbly, and perfectly sweet that I don't feel like I need to put any honey on them. I don't even feel the need to put any butter on them. I like them just the way they are.

 

Corn Muffins: (LOW CARB/LOW FAT)
makes 12 muffins

1/3 cup yellow corn meal
1/3 cup almond meal/flour
1/4 cup all purpose flour
3 TBL Splenda brown sugar
1/2 tsp. baking soda
1/4 tsp. salt
1/2 cup skim milk
1/2 TBL lemon juice
1 egg
1/3 cup vegetable oil

In a small bowl, add the milk and the lemon juice. Set aside.
In a large bowl, add the corn meal, almond meal, flour, brown sugar, baking soda and salt. Whisk it together, breaking up all the clumps.
In a separate bowl, beat the egg and oil together with a whisk. Add the milk/lemon juice mixture and stir together. Add the wet ingredients into the dry ingredients and stir until everything is moist, but don't over-mix.
In a sprayed and floured (use baking spray) muffin tin, pour in a scant 1/4 cup of batter into the cups so it is only about halfway full.
Bake at 325 degrees F for 15-18 minutes or until a toothpick put into the center comes out clean.

For 1 muffin: 109 calories, 7.5g fat, 8.5g carbs, 2g 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!!

Onion Rings (Low Carb)

I'm a serious sucker for fast food. The nasty greasiness is delightful somehow.

But, of course, fast food: not so diet friendly. It's tragic.

One fast food item I love is onion rings. Oh yum. Cooked onion in general is swoon-worthy for me. Not so much the raw ones though...

 I whipped up a batch of onion rings last night, and they turned out so delicious, sweet and flaky that even my daughter, who exclaimed that she did NOT like onion rings when I brought them to the table, liked them. And of course, low carb. Not totally low fat, but much, much, MUCH lower fat that ordinary onion rings, that is for certain!!!

Onion Rings: (LOW CARB)

1 large onion

1 egg

1/4 cup heavy cream

1/4 cup soy flour

3 TBL grated Parmesan cheese

1/4 tsp. kosher salt

1/4 tsp. dried parsley

1/8 tsp. garlic powder

pepper to taste

pinch of chile powder

extra virgin olive oil for frying (I used about 1/4 cup)

Heat the oil in a medium sauce pan over med-high heat.

Slice the onion about 1/2 inch thick or thicker. Separate "rings" and set aside.

Mix egg and cream in one bowl and set aside. Mix soy flour, Parmesan, salt, parsley, garlic powder, pepper and chili powder in a separate bowl.

Toss the onions in the egg/cream mixture and let them soak for 1-2 minutes. Let some of the excess egg drip off as you transfer them to the flour mixture and toss, doing it in batches. 

Fry the onion rings in the hot oil, turning when one side is golden. Transfer to some paper towel to get all of the excess grease off.

EAT THEM.

For 1/3 of the onion: 329 calories, 26g fat, 16g carbs, 8g protein 

Serve with fry sauce. If you don't know what fry sauce is, you must not know anyone from Utah...

(half mayo/half ketchup...it's DELICIOUS with fries and onion rings. Welcome to the good life.)