2 (5 ounces each) cans water-packed tuna, drained and flaked
3 egg whites*
2 teaspoons lemon juice
3 tablespoons seasoned dry bread crumbs
2 tablespoons minced fresh onion
1 teaspoon dried parsley flakes
1/4 teaspoon black pepper

1. In a medium bowl, combine all the ingredients until well blended. Shape the mixture into 4 equal patties.

2. Spray a large nonstick skillet with nonstick cooking spray; heat over medium heat. Add the patties and cook until golden brown, about 5 minutes on each side. Makes 4 servings.

Per Serving: 137 Calories, 1 g Total Fat, 0 g Saturated Fat, 32 mg Cholesterol, 462 mg Sodium, 5 g Total Carbohydrate, 1 g Dietary Fiber, 26 g Protein, 24 mg Calcium.

* If you are not watching your cholesterol, you could use 3 whole eggs. The cholesterol count will, however, be higher.

Emily

1-1/2 pounds boneless pork loin chops, sliced thin
4 tablespoons butter
1 small onion, sliced
1 clove garlic, crushed
8 ounces sliced mushrooms
1 can quartered artichoke hearts, drained
1/2 cup chicken broth
2 teaspoons Dijon mustard

1. Melt 2 tablespoons of the butter in a large, heavy skillet over medium heat. Brown the meat on both sides, about 4 minutes per side; transfer to a plate and keep warm.

2. Add the remaining butter to the skillet; add the onion, garlic and mushrooms. Sauté until the onion and mushrooms are limp. Add the artichokes, chicken broth and mustard; stir to dislodge the tasty brown bits on the bottom of the skillet. Return the pork chops to the skillet; cover and simmer for about 5 minutes. Serve the chops with the vegetables spooned over the top.

Makes 4 servings each with 6 grams of carbohydrates and 2 grams of fiber for a total of 4 usable carbs and 25 grams of protein.

Emily

1 (13.5 ounces) can artichoke hearts, drained and chopped
1 cup mayonnaise
1cup grated Parmesan cheese
1 clove garlic, crushed (can use 1 teaspoon jarred, chopped garlic)
Paprika

1. Preheat the oven to 325 degrees F.

2. Mix first 4 ingredients together in a medium mixing bowl until well blended.

3. Pour the mixture into a small, oven-proof casserole, sprinkle a little paprika over the top. Bake for 45 minutes. Serve hot with pepper strips, cucumber rounds, celery sticks, low-carb fiber crackers or pork rinds.

Makes 4 servings each with 3 grams of carbohydrates and 1 gram of fiber for a total of 2 grams usable carbohydrates and 10 grams of protein. (This analysis does not include vegetables or crackers).

* You don’t have to be eating a low-carb diet to enjoy this wonderful dip! Try it with your favorite dipping vegetables, chips or crackers.

Emily

6  hard boiled eggs, shelled & chopped
1/2 cup mayonnaise
2 tablespoons prepared mustard
1/4 teaspoon salt
1/4 teaspoon black pepper
1/8 teaspoon garlic powder
5 slices crisp, cooked bacon, crumbled

In a medium bowl, combine the first 5 ingredients until well blended; fold in the bacon. Serve on your favorite snack crackers or as a sandwich on toasted whole wheat bread.

Emily

1-1/2 pounds boneless, skinless chicken breasts*
2 tablespoons olive oil
1/2 cup dry white wine
1 tablespoon lemon juice
1 teaspoon chicken bouillon concentrate
2 teaspoons dried thyme
1 clove garlic, crushed
1/4 teaspoon pepper
1 (13 ounce) can artichoke hearts, drained
1 tablespoon corn starch
3 tablespoons water

1. In a large heavy skillet, brown the chicken in the oil over medium-high heat until golden on both sides. Transfer to a slow cooker.

2. In a small bowl, combine the wine, lemon juice, bouillon, thyme, garlic and pepper; blend well. Pour mixture over chicken; place artichokes on top. Cover and cook on Low for 6 hours.

3. With a slotted spoon, remove the chicken and artichoke hearts. In a small bowl, combine the corn starch and water; stir into liquid in slow cooker; cook until slightly thickened. Return chicken and artichoke hearts to slow cooker and stir into the sauce. Makes 4 servings, each with 7 grams of usable carbohydrates.

* You may use boneless, skinless chicken thighs in place of the chicken breasts, if desired.

You can serve this just as it is or over rice or pasta. Carbohydrate count will be higher if using rice or pasta.

Emily

4 boneless pork loin chops
2 garlic cloves, halved
1 teaspoon dried Italian seasoning
1/4 teaspoon salt
2 tablespoons canola oil
1/2 cup chopped tomatoes
1/2 cup chopped roasted red bell peppers (from jar)
1/4 cup chopped fresh parsley
2 tablespoons capers, drained
2 tablespoons cider vinegar
1/8 teaspoon crushed red bell pepper

Rub both sides of pork loin chops with garlic halves; sprinkle with Italian seasoning and salt. Add oil to a large nonstick skillet; heat over medium heat until hot.

Place the chops in hot oil; cook 6 minutes on each side or until done. Transfer cooked chops to a serving platter; keep warm.

Add the tomatoes and all remaining ingredients to the skillet; cook 1 minute or until thoroughly heated. Spoon over the pork chops. Makes 4 servings (serving size: 1 pork chop and about 1/3 cup of tomato mixture), each containing 5 net carbohydrates.

Emily

1 (2 lb) pork tenderloin
cooking spray
1 tablespoon butter or margarine
2 cups sliced onion
1/2 teaspoon dried thyme
1/2 teaspoon salt
1/4 teaspoon pepper

Preheat oven to 400 degrees F.

Trim fat from pork; cut a lengthwise slit down the center of the tenderloin, cutting about 2/3 of the way through the meat. Place on a broiler pan sprayed with cooking spray.

In a large skillet over medium-high heat, melt the butter or margarine. Add the onion and saute until tender, about 5 to 6 minutes. Add thyme, salt and pepper. Spread mixture evenly over the tenderloin.

Bake, uncovered, for 45 minutes or until a meat thermometer registers 160 degrees F.

Makes 8 servings each containing 4 net grams of carbohydrate.

Emily

Simple and quick to make, these perfectly seasoned chops with a delicious sauce are sure to become a favorite at your house! They definitely are at mine!

2 tablespoons canola oil
8 boneless pork loin chops 1/2-inch thick
1 tablespoon dried Italian seasoning
1/4 teaspoon salt
1/2 teaspoon coarse ground black pepper
1 large red bell pepper, cut into strips
1 cup chicken broth, (can be made from bouillon)
3 tablespoons tomato paste
1/4 teaspoon dried thyme
1/4 teaspoon rubbed sage
1 (14 oz) can artichoke hearts, drained

1. Heat oil in a large skillet over medium-high heat until hot. Sprinkle both sides of chops with Italian seasoning, salt and pepper. Place chops in hot oil and cook 3 minutes on each side or until lightly browned. Remove from skillet and set aside.

2. Add bell peppers to skillet and saute for 2 minutes. In a small bowl, combine the chicken broth, tomato paste, thyme and sage; stir with whisk to blend. Place the chops over the red peppers in the skillet; pour the broth mixture over the chops. Add the artichoke hearts; cover, reduce the heat to medium-low and simmer for 8 to 10 minutes.

3. Remove the chops to a serving platter; keep warm. Increase heat to medium-high; cook the artichoke mixture for 2 minutes or until slightly thickened. Spoon artichoke mixture over chops to serve. Makes 8 servings; serving size: 1 chop and 1 cup of artichoke mixture each containing 12 net carbohydrates.

Emily

1 pound boneless round steak
3 garlic cloves, divided
Cooking spray
1/2 teaspoon salt, divided
1/8 teaspoon coarse ground black pepper
1/3 cup sour cream
2 tablespoons mayonnaise
1 tablespoon prepared horseradish
1/4 teaspoon coarse ground black pepper

1. Cut the round steak into 4 equal pieces. Cut 2 garlic cloves in half and rub both sides of each steak with garlic. Coat a large skillet with cooking spray and place over high heat.

2. Add steaks to hot skillet and cook for 4 minutes; turn steaks and cook 3 minutes on second side. Reduce heat to medium; sprinkle steaks with 1/4 teaspoon salt and 1/8 teaspoon coarse ground black pepper. Cook an additional 2 minutes or until desired degree of doneness.

3. Mince the remaining garlic clove. In a small bowl, combine the garlic, sour cream, mayonnaise, horseradish, 1/4 teaspoon pepper and remaining 1/4 teaspoon salt; blend well.

4. Serve the steaks with the horseradish sauce. Makes 4 servings each containing 5 net grams of carbohydrate.

Emily

2 tablespoons canola oil
6 (6 oz each) boneless, skinless chicken breast halves
3 teaspoons lemon pepper seasoning
1/2 cup chicken broth
1/4 cup balsamic vinegar

1. Heat the oil in a large skillet over medium-high heat. Sprinkle both sides of the chicken breasts evenly with the lemon pepper seasoning. Add the chicken to the skillet and cook 6 to 8 minutes on each side or until the meat is no longer pink. Transfer to a serving platter and keep warm.

2. Add the chicken broth and vinegar to the drippings in the skillet. Cook, stirring constantly, for 2 minutes or until slightly thickened. Spoon the sauce over the chicken. Makes 6 servings each containing 2.5 net carbohydrates.

Emily