Ingredients:

• 2 cauliflower heads, cut into florist and boiled/steamed
• 1/4 cup of green onion, I used the green part only, minced or cut up really small
• 1/4 cup grated parmesan cheese OR baby bell light OR allegro cheddar
• 1/4 cup of Almond Flour OR Carbquik
• 1 teaspoon of half salt
• 1/4 teaspoon pepper
• 1 large egg

Directions:

• Preheat oven to 350 degrees F.  Grease 2 nonstick baking sheets or use parchment paper on th baking sheet.
• Cook the cauliflower until just tender, about 10 mins.
• Drain the florets and let cool.  I put them in batched into a dish towel to squeeze the water out.
• Place in food processor in batches and pulse until it looks like grains of rice.  Place in a bowl.
• Measure out 3 packed cups into another bowl.
• Add the remaining ingredients and stir.  I use one of those teaspoon size scooper with the trigger release and scoop the mixture onto the greased baking sheet or parchment paper.  There was about 40 of them about an inch apart Mould it into a tater tot shape.
• Bake for 20 mins and them plop them over and bake for another 10 to 15 mins until brown or crisp on edges.
• Remove from oven and let sit for a few mins.

Serve with sugar free ketchup, hummus or preferred dip.  Any extra purred cauliflower can be used for rice or mashed cauliflower.  Freeze about 10 portions at a time for later use.

Credit:  Liz Jakoi Streich

Ingredients:

Biscuit portion:

• 1 1/2 cups Carbquik
• 1/3 cup water plus a little more to make dough stick together
• garlic powder, black pepper and Mrs. Dash (to taste)
• 2 portions Babybel Light
• Mix up into soft dough and form tube – I cut into approx 12 slices lightly grease muffin tin and push dough into bottombake at 350′ for about 15 mins (they appear soft when done)

Egg Mixture:

• 10 egg whites (I use real, or about 2/3 of a carton)
• 1/4 cup half & half
• mix it up very well (I use my bullet)

Meat and veg:

• Sauté together 6 slices butterball low sodium turkey bacon cut into bite size pieces mushrooms, green pepper, green onion, zucchini, spinach, whatever you have… I even used broccoli slaw most recently
• seasonings – I used pepper, garlic powder, Mrs. Dash

Directions:

• Spoon meat/veggie mixture on top of baked biscuit then spoon egg mixture on top – fill right to edge of muffin cup.
• Bake at 350′ for 20 minutes

Enjoy! By my calculations, and with my ingredients, we are allowed 2 muffins on phase 1.  They freeze and defrost very well, for a quick grab and go breakfast

Credit:  Leanne Brannigan

Ingredients:

• 1 1/2 cups Lupin flour (could sub. Carbquick)
• 1/2 cup oat fibre
• 2 cups skin on grated zucchini
• 1/2 cup Splenda
• 1 tsp baking powder
• 2 tsp cinnamon
• 1/2 tsp each ginger, nutmeg and mace
• 1/2 tsp half salt
• 2 eggs
• 1/2 cup almond milk
• 1/4 cup canola oil

Directions:

• Mix dry ingredients well, add grated zucchini and mix to coat all of the zucchini.
• In a separate bowl whisk together eggs, oil and almond milk.
• Then mix wet ingredients into dry. It will be very thick, but remember the zucchini will release moisture as it cooks.
• Then place in 12 prepared muffin tins… And bake about 30 mins at 350F.

The spices are really good at covering the bean flavour of the Lupin flour, I enjoyed them. I’m pretty sure carbquick would work equally well as a replacement for the Lupin flour, if that s what you have.

They are .8 net carbs if you count the zucchini under your veg… Phase 1 suitable as a snack for 1 muffin.

Credit:  Leanne Brannigan

Ingredients:

• 6 tablespoons olive oil
• 2 lemons, 1 thinly sliced, 1 juiced (or 3tbsp lemon juice)
• 4 cloves garlic, minced
• 1 teaspoon half salt (optional)
• 1/2 teaspoon freshly ground black pepper
• 3/4 pound trimmed green beans
• 4 skinless chicken breasts

Directions:

• Preheat oven to 400°F ( 180).
• Coat a large baking dish or cast-iron skillet with 1 tablespoon of the olive oil.
• Arrange the lemon slices in a single layer in the bottom of the dish or skillet.
• In a large bowl, combine the remaining oil, lemon juice, garlic, salt, and pepper;
• add the chicken and green beans and toss to coat.
• Pour this mix into the pan and spread around evenly.
• Roast for 50 minutes or until cooked through.

Serve warm.

Credit:  Laurie MacIsaac adapted from www.facebook.com/patti.mills.129

Ingredients:

• 2 tbsp – Carbquik
• 1/2 cup – Unsweetened Almond Milk
• 2 tsp – Xylitol

Directions:

• Mix carbquik and almond milk and cook on medium heat for 5 minutes by stirring continuously.
• You may add a little bit of water if the mixture starts to get too thick or lower the heat.
• Add xylitol at the end and enjoy hot.

Nutrition:  Serving Size: 1 full recipe (141g)

• Calories 72
• Total Fat  4g
• Saturated Fat 0g
• Trans Fat 0g
• Cholesterol 0%
• Sodium 169mg
• Total Carbohydrate 15g
• Dietary Fiber 14g
• 1g net carb (total carb=15 – dietary carb =14)
• Sugars 0g
• Protein 1g
• Vitamin A 5%
• Vitamin C 0%
• Calcium 10%
• Iron 1%

I hope you guys find it yummy!

Credit:  Neeru Neeru  *** The picture I got from:  http://www.tarladalal.com/Rabdi-(-Eggless-Desserts-Recipe)-1099r

Ingredients:

• 4 cups no salt added beef broth
• 1 tablespoon low-sodium soy sauce
• 1 lb. lean extra lean ground turkey
• 1 cup cabbage, sliced
• 2 cups broccoli and cauliflower chopped
• 2 celery ribs, sliced
• 6 green onions, sliced
• 2 cups frozen green beans
• 1 teaspoon half-salt
• Dash of pepper

Directions:

• Brown & drain ground turkey.
• Combine all ingredients in slow cooker.
• Cover.
• Cook on low 4-8 hours (the longer, the better).

Credit:  Deb Spence

Ingredients:

• bone-in chicken…I made 8 thighs
• 2 tsp Italian seasoning
• 1/2 tsp mustard powder
• 1 tsp garlic powder
• 1/2 tsp ground pepper
• Juice from 2 lemons (I used 1/4 cup lemon juice)
• 2 tbsp olive oil

Directions:

• Preheat the oven to 350.
• Mix Italian seasoning, mustard powder, garlic powder and pepper in a bowl. Set aside.
• Mix lemon juice and oil in a bowl.
• Dip the chicken top and bottom in the oil/lemon mixture and then in the seasoning mixture.
• Place in a Pam sprayed casserole dish.
• Bake at 350 until juices run clear (about 90 mins).
• When I make it with boneless thighs, I bake it for 35-40 mins.

Credit:  Patricia Bulpit

Ingredients:

• 4 large boneless skinless chicken breasts
• 2 tablespoons Poon approved sugar-free honey
• 1 -2 tablespoon Dijon mustard
• 4 tablespoons water
• 2 -3 teaspoons ground ginger or 1 tablespoon freshly ground gingerroot
• 2 -4 garlic cloves, peeled & crushed
• Bio-salt, to taste
• fresh ground black pepper, to taste
• 1/2-1 teaspoon cayenne pepper (optional)

Directions:

• Preheat the oven to 180C or 350°F.
• Select a sturdy oven dish – preferably non-stick.
• Place the chicken breasts into the baking dish.
• Mix the sugar-free honey, mustard, water, ginger & crushed garlic (and cayenne pepper if using) together in a measuring jug.
• Pour over the chicken breasts, easing them up slightly so the mixture runs underneath them.
• Season with bio-salt and freshly ground black pepper to taste and bake in the oven for 45 to 60 minutes.
• Serve one chicken breast per person with some of the cooking sauce drizzled over the top of the chicken.

Garnish with chopped parsley & serve with a medley of steamed vegetables & nuPasta or cauli rice.

Credit:  Deb Spence

Ingredients:

• 1/2 cup soy sauce (or no name Worcester sauce)
• 1/2 cup water
• 3 tablespoons white vinegar
• 1/4 cup Splenda
• 2 tablespoons sugar-free honey
• 2 tablespoons sesame oil
• 3 -4 tablespoons minced fresh garlic
• 2 green onions, chopped
• 1/2 teaspoon coarsley ground black pepper
• 1 pinch cayenne pepper ( or to taste adjust to suit heat level)

Directions:

• In a bowl whisk together all marinade ingredients together until the completely dissolved.
• Pour the marinade over the meat and turn to coat.
• Cover with plastic wrap and refrigerate for 8-24 hours.
• Remove the meat and shake off excess marinade.
• Place the meat in a pan and allow to come down to room temperature (this will take a few hours).
• Grill as desired.

Credit:  Deb Spence

Ingredients:

• 5 eggs
• 1 carton egg whites
• 2 medium zucchini chopped
• 2 medium green pepper chopped
• 4 green onion sliced
• 12 strips Poon approved sodium reduced bacon cut in half
• 6 Babybel light cheese

Directions:

• Preheat oven to 375.
• You need to use large (6) muffin tin.
• In a frying pan cook zucchini, pepper and onion. Set aside.
• Mix eggs and egg whites with 1 tbsp water whisk till blended.
• Divide veggies evenly into each muffin whole.
• Pour egg mixture over the veggies.
• Push one disk of cheese into each muffin till it disappears.
• Cross 4 pieces of bacon over each muffin.
• Put in oven for about 1/2 hour or till eggs set.
  
  *You can use other veggies or protein (I use xlean ground meat also)

Credit:  Deb Spence