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Chantal’s Favorite 

EASY Low-Carb Recipes


Whipped Cauliflower— Frozen cauliflower—Steam one bag frozen cauliflower. Cool and add to food processor. Add four tablespoons Newman’s Own Organic Extra Virgin Olive Oil. Blend together. Taste. Add more olive oil if desired. May also combine one fourth cup reduced fat shredded cheddar cheese or one fourth cup heavy whipping cream. 


Easy Crustless Quiche— Egg Beaters®—Spray a 9x13 inch baking dish with Pam® olive oil. Next pour one 32 ounce carton of Egg Beaters®  or 12 eggs into pan. Microwave 1 box of frozen spinach and 1 bag of frozen broccoli (or acceptable veggies of your choice) on high for 6 minutes. Drain excess water. 

Combine veggies and ½ bag shredded cheese and place into baking dish. Swirl with fork. Evenly mix eggs and veggies with cheese. Bake at 350° for 30 minutes. (For extra variety you may add chicken, ham, walnuts, almonds...anything you'd like that's on the diet. I usually make this every other week and eat it for breakfast or lunch.)


Mini Turkey Burgers— Jennie-O lean ground turkey—Open package. With a knife divide package into 20 small squares. Cut 5 squares the long way and 4 squares the short way. Remove from package and place squares on the George Forman Grill® and cook for 10-12 minutes at 300°. Store in a glass Pyrex® container. (These mini burgers are great for on-the-go snacks.)


Turkey Meat Loaf—In a large bowl combine two packages of Jennie-O lean ground turkey with four stalks of chopped celery and one bunch of green onions. Use food processor to chop celery and green onions before combining. Sprinkle on garlic and pepper to taste. Mix in bowl (I use my hands.) Spray oven safe baking dish with Pam olive oil. Form ingredients into a loaf. Bake at 350° for 40 minutes. Pierce with a fork for doneness.


Turkey Stuffed Peppers—Lightly oil frying pan with Pam olive oil cooking spray. Brown meat in frying pan until completely cooked. Add garlic powder and chili powder to taste.


Combine one package frozen peppers to meat. Sprinkle olive oil over frozen peppers and toss. Add garlic powder and chili powder to taste. Let simmer until frozen peppers are cooked. Next, wash and core six peppers—2 yellow, 2 red, 2 orange. (Costco® sells these in packages of 6.)


Cut each pepper in half length-wise. Microwave peppers on high for 3 minutes or until cooked. Preheat oven to 350°. Finally, place one inch of water in the bottom of an oven- safe Pyrex® baking dish.

Set open-faced peppers in the dish. Stuff with turkey and pepper mixture. Add half slice of cheese if desired or sprinkle on parmesan cheese. Bake 10-20 minutes. Check to ensure cheese has melted and meal is hot and ready to serve. Enjoy! 


Garlic Green Been Chicken Stir Fry—Coat large wok-style stainless steel pan with olive oil. Peel ten garlic cloves. (To save energy, time, and my fibromyalgic fingers, I buy these in bulk already peeled at Costco®.) Add two stalks chopped green onions. Lightly brown in pan.


Add pre-baked pre-cut chicken (about 4 breasts). Chicken should be pre-cut into bite sized pieces. (I usually cut my chicken right after I bake the family pack and then I divide it into 4 breasts and store individually.) Cook chicken until heated. Add 4 cups frozen green beans. (I buy mine (organic) at Costco® in a large bulk bag.) Toss with olive oil and garlic powder. Cover and simmer until ready to serve. Enjoy!


Chicken Nuggets—Lightly coat Pyrex® baking dish with actual olive oil—not Pam spray! Place pre-cut pre-baked chicken (about 4 breasts) in dish. With a fork lift chicken pieces and spread around to cover with olive oil. Sprinkle with oregano. Preheat oven to 350°. Bake for 40 minutes. Flip chicken pieces after 20 minutes and sprinkle on parmesan cheese. Enjoy!  


Chicken “Taco” Salad—Coat large wok-style stainless steel pan with extra virgin olive oil. Add pre-baked pre-cut chicken. Sprinkle with chili powder to taste. Simmer on low until chicken is heated (around 20-30 minutes.) Stir occasionally. Add more spices to taste.

To prepare the salad: cut up lettuce, tomatoes, and avocados. Top with shredded cheese. If you have non-HG family members or you are on the liberal side of the HG diet, then you can also top salads with corn tortilla chips. Enjoy!   

© 2023 Chantal K. Hoey-Sanders. All rights reserved.

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