Mixed Greens with Crabmeat Salad - Low Carb Recipe

 

Makes 4 servings

Preparation Time: 15 to 20 minutes

Ingredients:

- 2 cups torn curly endive

- 2 cups loosely packed watercress leaves

- 2 cups torn fresh spinach

- 2 cups torn red leaf cabbage

- 1⁄2 cup sliced water chestnuts

- 1⁄2 cup julienne-sliced red bell pepper

- 12 ounces crabmeat, fresh or canned

- Mustard Sauce

Instructions for making:

1. Combine the endive, watercress, spinach, cabbage, water chestnuts, and pepper in a large bowl. Toss well. Add the crabmeat.

2. Divide onto 4 serving plates. Drizzle Mustard Sauce on top.

Nutritional Information per servings:

- 123 calories

- 1 total fat (0 g sat)

- 76 mg cholesterol

- 9 g carbohydrate

- 20 g protein

- 4 g fiber

- 338 mg sodium 

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Crab Cobb Salad - Low Carb Recipe

   

Makes 2 servings

Preparation Time: 15 to 20 minutes

Ingredients:

- 6 cups romaine lettuce, torn into bite-size pieces

- 1 can crabmeat (6 ounces), drained

- 1 cup diced ripe tomatoes or cherry tomatoes, halved

- 1⁄4 cup crumbled blue cheese

- 2 tablespoons cholesterol-free bacon bits

- 1⁄4 cup prepared low-sugar dressing or olive oil vinaigrette

Instructions for making:

1. Chill 2 plates.

2. Arrange the lettuce on a large serving platter. Arrange the crabmeat, tomatoes, blue cheese, and bacon bits in rows over the lettuce.

3. Right before serving, drizzle some dressing evenly over the salad and toss well.

4. Transfer to the 2 chilled plates.

Nutritional Information per servings:

- 267 calories

- 13 total fat (4 g sat)

- 95 mg cholesterol

- 12 g carbohydrate

- 27 g protein

- 4 g fiber

- 1012 mg sodium

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Chicken-Pistachio Salad - Low Carb Recipe

 

Makes 4 servings

Preparation Time: 15 to 30 minutes

Ingredients:

Salad

- 1⁄2 cup shelled pistachio nuts, finely ground

- 1⁄2 + 1⁄4 teaspoon salt

- 1⁄2 teaspoon + 1 pinch freshly ground black pepper

- 4 boneless, skinless chicken breast halves

- 2 tablespoons extra-virgin olive oil

- 1⁄2 cup diced sweet white onion

- 1 head romaine lettuce

Dressing

- 1 teaspoon grated sweet white onion

- 1 large ripe avocado, pitted and peeled

- 3 tablespoons extra-virgin olive oil

- 3 tablespoons fresh lime juice

- 1 tablespoon water

Instructions for making:

To make the salad: 

1. Preheat the oven to 375°F. Mix the nuts in a pie plate with 1⁄2 teaspoon salt and 1⁄2 teaspoon pepper. Press the chicken into the nuts. Heat 1 tablespoon of the oil in a skillet and cook the coated breasts, 2 minutes per side. Place the breasts in a baking dish and bake for 15 minutes or until a thermometer inserted in the thickest portion registers 160°F and the juices run clear.

2. Heat the remaining tablespoon of oil in a nonstick skillet over high heat. Add the diced onion, 1⁄4 teaspoon salt, and a pinch of pepper. Cook until the onion is browned.

3. Line 4 serving plates with lettuce. Slice the chicken breasts and arrange 1 breast on top of the lettuce on each plate. Serve with the dressing.

4. To make the dressing: Puree the onion, avocado, oil, lime juice, and water in a blender.

Nutritional Information per servings:

- 481 calories

- 34 total fat (5 g sat)

- 70 mg cholesterol

- 13 g carbohydrate

- 33 g protein

- 5 g fiber

- 520 mg sodium 

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Vegetable Quiche Cups To Go - Low Carb Recipe

 

Makes 6 servings

Preparation Time: 10 to 15 minutes

Ingredients:

- 1 package (10 ounces) frozen chopped spinach

- 3⁄4 cup liquid egg substitute

- 3⁄4 cup shredded reduced-fat cheese

- 1⁄4 cup diced green bell peppers

- 1⁄4 cup diced onions

- 3 drops hot-pepper sauce (optional)

Instructions for making:

1. Microwave the spinach for 21⁄2 minutes on high. Drain the excess liquid. Line a 12-cup muffin pan with foil baking cups. Spray the cups with cooking spray. Combine the egg substitute, cheese, peppers, onions, and spinach in a bowl. Mix well. Divide evenly among the muffin cups. Bake at 350°F for 20 minutes, until a knife inserted in the center comes out clean.

2. Quiche cups can be frozen and reheated in the microwave. Any combination of appropriate vegetables and reduced-fat cheeses may be used.

Nutritional Information per servings:

- 77 calories

- 3 total fat (2 g sat)

- 10 mg cholesterol

- 3 g carbohydrate

- 9 g protein

- 2 g fiber

- 160 mg sodium 

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Western Egg White Omelet - Low Carb Recipe

 

Makes 1 serving

Preparation Time: 10 to 15 minutes

Ingredients:

- 1 tablespoon chopped green bell pepper

- 1 tablespoon chopped scallion

- 1 tablespoon chopped red bell pepper

- 1⁄2 cup liquid egg substitute

- 3 tablespoons shredded reduced-fat cheese

Instructions for making:

1. Lightly coat a medium skillet with cooking spray. Sauté the peppers and the scallions until they are tender-crisp. Pour the egg substitute over the vegetables. When partially set, spread the cheese over half of the egg substitute and fold the omelet in half over the filling. Continue cooking until cooked through. 

2. Serve immediately.

Nutritional Information per servings:

- 169 calories

- 8 total fat (3 g sat)

- 15 mg cholesterol

- 4 g carbohydrate

- 20 g protein

- 1 g fiber

- 320 mg sodium

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