1 medium onion, chopped
1/2 medium green bell pepper, cut into strips
1 (13 ounce) can artichoke hearts
2 pounds boneless, skinless chicken breasts, cut into strips
Salt (to taste)
Pepper (to taste)
1/2 teaspoon garlic powder
1 teaspoon thyme
1/2 cup red cooking wine
4 tablespoons soy sauce

1. Place onion, green bell pepper and artichoke hearts in bottom of slow cooker.
2. Place chicken strips on top of vegetables; sprinkle with the salt, pepper, garlic powder and thyme.
3. Stir together the cooking wine and soy sauce, pour over the chicken strips.
4. Cover the slow cooker and cook on Low for 5 to 6 hours or until the chicken and vegetables are tender. Makes 6 servings.

Emily

1/2 head cabbage, cut in wedges
1 medium onion, sliced
6 lean boneless pork chops
1 tablespoon dried Italian seasoning
2 cups no-sugar added spaghetti sauce
Grated Parmesan cheese, optional

1. Put the cabbage and onion in a 5-quart slow cooker; arrange the pork chops on top of the vegetables. Sprinkle Italian seasoning over the chops; pour the spaghetti sauce over all.

2. Cover the slow cooker and cook on Low for 6 hours. Serve with the sauce spooned over the chops and vegetables. Sprinkle with the Parmesan cheese, if desired.

Makes 6 servings each containing approximately 3 net carbs.

Emily

2 eggs
1/3 cup heavy whipping cream
1/4 cup + 2 tablespoons water
1 teaspoon vanilla extract
1/2 cup soy flour*
3 tablespoons Splenda
1 tablespoon oat bran**
1/4 teaspoon baking powder

1. Preheat a greased griddle or skillet over medium heat.

2. Put all the ingredients in a blender or food processor. Pulse for 15 seconds; stop and scrape sides with a rubber spatula. Pulse for an additional 15 seconds or until well blended.

3. Spoon 2-3 tablespoons pancake mixture onto a greased hot griddle or skillet; cook 1 to 2 minutes on each side.This recipe makes about 12 pancakes each containing about 1 carb.

*Watch them carefully since soy flour tends to burn quicker than regular flour. Making the pancakes small enables you to turn them easier.

**If you do not have oat bran on hand simply put some dry oatmeal in your blender or food processor and process a few seconds on pulse setting.

Emily

1 pound lean ground beef
1 envelope onion soup mix
Salt & Pepper to taste
8 ounces shredded cheddar cheese
2 eggs
1/2 cup mayonnaise
1/4 cup heavy cream

1. In a large skillet over med-high heat, cook ground beef until meat is no longer pink; drain well. Stir in the onion soup mix, salt and pepper. Stir in 1/2 of the cheddar cheese; transfer to a 9-inch pie plate; top with the remaining cheddar cheese.

2. In a small bowl, whisk together the eggs, mayonnaise and cream; pour over meat mixture.

3. Bake at 350 degrees F. for 30 to 35 minutes; let stand 10 minutes before serving. Makes 6 to 8 servings.

Emily

6 boneless, skinless chicken breast halves
1 tablespoon olive oil
1 tablespoon butter
1 small onion, sliced
2 ribs celery, sliced
1 green bell pepper, cut into strips
1 medium head cabbage, cut into eights
2 cloves garlic, crushed
1/4 teaspoon dried rosemary
1/4 teaspoon dried thyme
1/4 teaspoon dried basil
2 bay leaves, crumbled
1/2 cup chicken broth

1. In a large skillet, over medium-high heat, brown the chicken on both sides in the oil and butter; remove to a plate and set aside.

2. Drain accumulated fat in skillet, reserving 2 tablespoons; add the onion, celery and green pepper. Sauté vegetables until slightly golden in color; transfer to the slow-cooker.

3. Arrange the cabbage over the vegetables; top with the chicken breasts.

4. Combine the garlic, rosemary, thyme, basil, bay leaves and chicken broth in a small bowl; pour over the chicken. Cover the slow cooker and cook on Low for 6 to 7 hours. Makes 6 servings. Each serving contains 36 grams of protein and approximately 4 net grams of carbohydrates.

1 (8 ounces) package cream cheese, softened
1/2 teaspoon oregano
1/2 teaspoon dried parsley flakes
1/4 teaspoon basil
1 cup shredded Mozzarella cheese, divided
1 cup grated Parmesan cheese, divided
1 cup pizza sauce
2 ounces pepperoni, chopped

1. In a small bowl, mix together the softened cream cheese, oregano, parsley and basil; blend well.

2. Spread mixture in bottom of a 9-inch pie plate. Sprinkle with 1/2 cup of the Mozzarella cheese and 1/2 cup of the Parmesan cheese.

3. Spread with the pizza sauce. Top with the pepperoni and the remaining cheeses. Cover and microwave on High for 5 minutes; serve hot. Makes about 8 servings each containing less than 2 net carbs.

Emily

8 boneless pork loin chops
1 or 2 tablespoons olive oil
1 medium onion, sliced
2 cloves garlic, crushed
1 teaspoon dry mustard
1/2 teaspoon salt
1 teaspoon black pepper
Dash of hot sauce
1 tablespoon cider vinegar
1/2 cup white cooking wine
2 tablespoons spicy brown mustard
1/2 cup heavy cream

1. In a large, heavy skillet over medium-high heat, brown the pork in the oil on both sides; transfer to a 5-quart slow cooker.

2. Reduce the heat to medium-low; add the onion to the skillet and sauté until translucent. Stir in the garlic, dry mustard, salt, pepper, and hot sauce; sauté for 1 or 2 minutes longer. Spoon mixture on top the pork in the slow cooker.

3. In a small bowl, combine the vinegar and cooking wine; pour over meat mixture in slow cooker. Cover and cook on Low for 6 hours.

4. Remove the pork to a platter; stir the mustard and cream into the sauce in the pot.* Serve the sauce over the pork.

Makes 8 servings, each with 4 grams carbohydrate and 1 gram fiber for a total of 3 grams of effective carbohydrates.

* If you like a slightly thicker sauce, stir 1 tablespoon all-purpose flour into the mustard and cream before adding it to the sauce. This will only add a minimal amount of carbohydrate to each serving.

Emily

Nonstick cooking spray
1 to 2 tablespoons olive oil
1/2 to 3/4 cup shredded Cheddar, Jalapeño Jack or Monterey Jack cheese

1. Spray a small, heavy bottomed, nonstick skillet with cooking spray; place over medium-high heat.

2. Add the oil and then the cheese. The cheese will melt, bubble and spread to fill the bottom of the skillet.

3. Let the cheese fry until it is crisp and brown around the edges. Use a thin spatula to lift up an edge; if the cheese is well browned, flip it over and fry the other side until it is also well browned.

4. Remove from the skillet and drain on paper towel; allow it to lie flat to cool. Break it into pieces and it is ready to eat.

This makes 2 servings, each containing 1 gram of carbohydrate, no fiber and 11 grams of protein.

Emily

1 (16 ounces) package frozen cauliflower
1 (8 ounces) package cream cheese, softened
1/2 pound bulk pork sausage, cooked, drained and crumbled*
Salt & Pepper (to taste)
4 ounces Swiss cheese, thinly sliced
4-5 slices bacon, cooked crisp and crumbled

1. Preheat oven to 350 degrees F. Microwave or steam the cauliflower until tender; mash with a potato masher until smooth. Add the cream cheese, sausage, and salt and pepper to taste.

2. Spread 1/2 the cauliflower mixture into bottom of a 2-quart casserole; top with 1/2 the cheese. Add the remaining cauliflower mixture and top with the remaining cheese; sprinkle top with the crumbled bacon. Bake 30 minutes or until hot and bubbly.

Makes 6 servings, each containing 5 grams of carbohydrates and 2 grams of fiber for a total of 3 grams of usable carbohydrate and 13 grams of protein.

* If your family is not fond of sausage, you may substitute lean ground beef for the sausage.

Emily

1 pound lean ground beef
1 pound mild bulk pork sausage
1 cup crushed plain pork rinds
1 (4-1/2 ounces) can diced mild green chilies
1 medium onion, finely chopped
1 (8 ounces) package shredded Monterey Jack cheese
3/4 cup salsa (your choice of mild, medium or hot)
1 egg
2 cloves garlic, crushed
2 teaspoons dried oregano
2 teaspoons ground cumin
Salt (to taste)
Pepper (to taste)

1. Preheat the oven to 350 degrees F.

2. In a very large bowl, combine all the above ingredients; with clean hands, knead until well blended; shape into a loaf.

3. Turn the mixture out on a clean broiler rack that’s been sprayed with cooking spray. This will make a big loaf about 3-inches thick. Bake for 1-1/2 hours.

Makes 8 servings, each containing 5 grams of carbohydrates and 1 gram of fiber, for a total of 4 grams of usable carbs and 28 grams of protein.

Emily