Chicken Saltimbocca with White Wine Mustard Sauce

Chicken Saltimbocca is a classic Italian dish and was originally made with thin slices of veal. The chicken is topped with a few leaves of fresh sage and then draped with a thin slice of salty prosciutto. It is dredged in flour on one side, which is sauteed golden brown and then flipped to crisp up the ham and sage. What can be wrong with that? Not much really! I replaced the flour with almond flour for a nice dredge and used less of the prosciutto due to the extremely high sodium content. It's still enough for the flavors to melt the way the original does though. I prepared a slightly different kind of sauce with it, feeling that a simple white wine sauce could use a little zip and added whole grain and Dijon mustard's to it. It makes a wonderful compliment to the prosciutto. I hope you enjoy.

Chicken Saltimbocca with White Wine Mustard Sauce

Ingredients:

4 - 4 ounce boneless skinless chicken breasts, pounded about 1/4" thick

8 fresh sage leaves

2 - 1 ounce slices prosciutto, cut in half

1/4 cup almond flour

2 Tbsp. olive oil and olive oil spray

black pepper

Sauce:

2 Tbsp. shallots, chopped

1/2 cup white wine

1 cup low sodium chicken stock

1 1/2 Tbsp. whole grain mustard

1 tsp. Dijon mustard

1 Tbsp. fresh sage, chopped

1 tsp. unsalted butter

1 Tbsp. capers, drained and rinsed (optional)

To begin, season the chicken with black pepper on one side and then arrange two sage leaves across each chicken breast and cover with a half slice of prosciutto. Gently press so it sticks to the chicken. If needed you can secure with a toothpick also. Pour the almond flour on a small plate and season with black pepper. Gently turn the chicken breasts and lightly coat with olive oil spray. Dredge the bottom of each chicken breast in the almond flour so that it is nicely coated.

Preheat a large saute pan on medium high heat and add the olive oil. Place the chicken breasts into the pan with the almond flour side down. Saute until golden brown and almost cooked through. Gently turn with a spatula and saute the prosciutto side for about 2 minutes to caramelize and crisp it up a bit and finish the cooking. Remove and reserve on a plate and tent with aluminum foil to keep warm.

Using the same saute pan, reduce heat slightly and saute the shallots until caramelized and tender. Add the white wine and chicken stock. Whisk in the mustard's and sage and season with black pepper. Bring to a simmer and reduce the liquids by about half. The sauce will thicken very slightly. Whisk in the butter to finish the sauce and add the optional capers if desired after it has reduced. Arrange chicken on a platter, family style and pour the sauce over chicken to serve.

Nutrition Facts

4 Servings

Amount Per Serving
Calories 309.2
Total Fat 14.6 g
Saturated Fat 2.2 g
Polyunsaturated Fat 0.6 g
Monounsaturated Fat 5.4 g
Cholesterol 76.8 mg
Sodium 327.2 mg
Potassium 166.0 mg
Total Carbohydrate 3.7 g
Dietary Fiber 1.1 g
Sugars 0.3 g
Protein 32.8 g

Italian Flank Steak with Deconstructed Caponata Salad

The name of this dish is a real mouthful but trust me, it is an absolutely delicious one. I have prepared a simple Italian style marinade for the flank steak to give it some pizazz and help tenderized it even more and then I took a classic Italian vegetable side dish, Caponata, and broke it down to its individual parts, gently cooked them until just tender and tossed it with fresh peppery arugula. Instead of the basic sauce for the Caponata I used the individual ingredients to make the dressing for the salad. When you take a bite with a little of everything on your fork you will be amazed at the wonderful blending of flavors; the contrast of the tender vegetables with the slightly wilted spicy arugula, the flavorful beef and the distinct dressing. Make sure you keep the recipe for the Deconstructed Caponata Salad handy because it makes a great vegetable side dish for many other proteins as well. I hope you enjoy.

Italian Flank Steak

Ingredients:

1 lb. beef flank steak, trimmed of visible fat

1/4 cup red wine vinegar

1/2 cup low sodium beef stock

2 tsp. garlic powder

1 tsp. onion powder

2 tsp. dried basil

1 1/2 tsp. dried oregano

3/4 tsp. dried thyme

1/2 tsp. crushed red pepper flakes

1/4 cup fresh flat leaf parsley, rough chopped

vegetable spray

Blend the marinade ingredients together in a large zipper bag or other vessel that will hold the flank steak and marinate in the refrigerator overnight.

Preheat your cast iron grill pan and lightly coat with vegetable spray if needed. Remove the steak from the marinade, discard the liquids, and remove any solids from the steak so they do not burn. Place the steak in a screaming hot grill pan and cook for about 6 to 8 minutes per side, depending on thickness and how done you prefer your steak. Remove and let steak rest, covered loosely with aluminum foil, for about 10 minutes to redistribute the juices. Slice steak and place on top of Deconstructed Caponata Salad to serve.

An absolutely delicious vegetable side dish on its own you can omit the arugula, toss with the dressing and serve with any of your favorite proteins for something delightfully different that your whole family will enjoy. I hope you enjoy.

Deconstructed Caponata Salad

Ingredients:

1/2 cup celery, diced

1 cup onion, diced

1 cup green bell pepper, diced

1/4 tsp. crushed red pepper flakes

3 cups eggplant, cubed

2 cups zucchini, cubed

1 1/2 cup plum tomato, diced

1 Tbsp. olive oil + olive oil spray as needed

1/4 cup fresh flat leaf parsley, rough chopped

4 cups arugula

Dressing:

1/4 cup red wine vinegar

3 to 4 tsp. Splenda, depending on your taste

1/2 tsp. dried oregano

2 Tbsp. fresh basil, chopped

4 tsp. capers, rinsed and drained

Preheat a large saute pan on medium low heat and add the olive oil. Cook the celery, onion and bell peppers along with the crushed red pepper flakes until barely tender. Remove and reserve in large bowl. Lightly coat pan with olive oil spray if needed and saute the eggplant on medium low until slightly caramelized and tender. Remove and add to bowl with celery mixture. Coat pan again if needed and saute the zucchini until barely tender. Add to bowl of vegetables also. Coat pan again if needed and just kiss the tomatoes with the heat for a minute or so until they are barely tender. You don't want them to be too soft or they will fall apart and not hold their shape. Add to blend of vegetables. Gently toss arugula and fresh parsley with the cooked vegetables.

Whisk together the red wine vinegar and Splenda until the Splenda has dissolved and add the remaining ingredients. Whisk to blend and toss with the Deconstructed Caponata Salad.

Note ~ the Nutrition Facts are per portion for the complete meal, including 3 ounces of cooked flank steak and 1 1/4 cups dressed Deconstructed Caponata Salad.

Nutrition Facts

4 Servings

Amount Per Serving

Calories 297.0
Total Fat 12.8 g
Saturated Fat 4.3 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 6.0 g
Cholesterol 56.7 mg
Sodium 280.0 mg
Potassium 1,296.2 mg
Total Carbohydrate 21.0 g
Dietary Fiber 6.3 g
Sugars 3.7 g
Protein 27.3 g

Scallops in Tomato Sauce with Shirataki Spaghetti Noodles

A very quick and easy dinner to get on the table for a hectic weeknight, the whole family will enjoy this light meal anytime. A fast but flavorful light but well seasoned tomato sauce, sweet sea scallops and shirataki spaghetti noodles make this a complete meal that is low in carbohydrate and calories. From saute pan to the dinner table in about 30 minutes with ease. I hope you enjoy.

Scallops in Tomato Sauce with Shirataki Spaghetti Noodles

Ingredients:

1 Tbsp. olive oil

1/4 tsp. crushed red pepper flakes (or to taste)

1 Tbsp. shallots, chopped

1 tsp. garlic, minced

1/2 cup white wine

1 - 14.5 ounce can no salt added diced tomatoes

1/2 tsp. dried oregano

1/4 tsp. dried marjoram

1/4 tsp. dried thyme

1 lb. sea scallops, cleaned

2 - 8 ounce packages Tofu Shirataki Spaghetti Noodles, rinsed in cool water

black pepper

Heat a large saute pan on medium high and add the olive oil. When hot add the crushed red pepper flakes and chopped shallots. Saute for about 2 minutes, stirring. Add garlic and cook another minute, stirring. Carefully add the wine and scrape up the browned bits from the bottom of the pan. Add the tomatoes and herbs and season with black pepper to taste. Reduce heat to low and simmer for about 15 to 20 minutes, covered. Add the scallops and Shirataki noodles and cook for about 2 to 3 minutes.

Nutrition Facts

4 Servings

Amount Per Serving

Calories 195.6
Total Fat 4.8 g
Saturated Fat 0.6 g
Polyunsaturated Fat 0.6 g
Monounsaturated Fat 2.5 g
Cholesterol 37.4 mg
Sodium 243.2 mg
Potassium 406.4 mg
Total Carbohydrate 12.1 g
Dietary Fiber 3.9 g
Sugars 3.5 g
Protein 21.1 g

Crispy Roasted Radicchio with Parmigiano Reggiano Cheese

This is one of the simplest side dishes you can make and it goes with a wide variety of main courses. The simple radicchio is not just for salads and oven roasting it brings out the wonderful, slightly bitter taste of it. Add olive oil, sherry vinegar and real parmigiano reggiano cheese and you have a home run. Simple, elegant and delicious. The sherry vinegar brings out a sweetness that plays off of the bitter radicchio and salty cheese. A wonderful combination of flavors on the palate. I hope you enjoy.

Crispy Roasted Radicchio with Parmigiano Reggiano Cheese

Ingredients:

1 medium head of radicchio, about 6 ounces, cut into quarters

4 tsp. olive oil

4 tsp. sherry vinegar

8 tsp. parmigiano reggiano cheese, grated

black pepper

Preheat oven to 400'

Place radicchio wedges on a sheet pan and drizzle each with 1 teaspoon of the olive oil and sherry vinegar. Sprinkle each wedge with 1 teaspoon of the parmigiano reggiano cheese and season to taste with black pepper. Roast for about 15 to 20 minutes or until caramelized, crispy and tender, turning a few times while cooking so that each side is crispy. Sprinkle the wedges with remaining parmigiano reggiano cheese when the radicchio is removed from the oven and is still hot.

Nutrition Facts

4 Servings

Amount Per Serving

Calories 58.4

Total Fat 5.3 g

Saturated Fat 1.0 g

Polyunsaturated Fat 0.5 g

Monounsaturated Fat 3.5 g

Cholesterol 1.3 mg

Sodium 42.6 mg

Potassium 156.7 mg

Total Carbohydrate 2.3 g

Dietary Fiber 0.7 g

Sugars 1.5 g

Protein 1.8 g

Italian Chicken and Vegetable Soup

This has been a tough winter so far. Snow so deep where you don't expect it and long frigid nights even in the south. For me, soups and stews are about the best and most comforting foods you can have on days like these. This Italian Chicken and Vegetable soup is thick with vegetables and chicken, bold in Italian seasonings and flavor and is so hearty it makes a great meal. If you don't have a particular vegetable the recipe is flexible enough to use what you have on hand. This is a very forgiving recipe and you can add your own personality to it and make your own. If you are a vegetarian you can even omit the chicken and chicken stock and substitute tofu and vegetable stock. The choice is up to you. I hope you enjoy.

Italian Chicken and Vegetable Soup

Ingredients:

3 lbs. chicken, whole roaster or assorted parts

4 cups water

6 cups low sodium chicken stock

1 cup onion, diced

10 cloves garlic, sliced

1 cup celery, diced

1 1/2 cup carrot, diced

2 cups zucchini, diced

2 cups yellow squash, diced

2 cups mushrooms, sliced

2 cups green beans, trimmed and cut into 1" pieces

1 Tbsp. olive oil

3 bay leaves

1 1/2 tsp. dried oregano

1/2 tsp. dried thyme

1 1/2 tsp. dried basil

1 Tbsp. parsley

1 - 14.5 ounce can no salt added diced tomatoes

2 - 15.5 ounce cans cannellini beans, rinsed and drained

1/2 cup Parmesan cheese, grated

salt and pepper

Using a large stock pot or dutch oven place the chicken, water and stock on high heat and bring to a simmer. Reduce heat and simmer for about 30 minutes. Make sure to skim the top of the fat and debris that floats up and discard it. This is process is well worth it and takes little effort. You are enriching the chicken stock you have, which gives it a rich, full flavor. Reserve the stock and remove the chicken to a plate to cool. When the chicken has cooled enough to handle, remove the skin and pull from the bones. Shred the chicken into bite sized pieces.

In another large stock pot or dutch oven on medium high heat saute the onion, garlic, carrot and celery in the olive oil until tender, about 10 minutes. Season with salt and pepper if desired. Add the zucchini, yellow squash. mushrooms and green beans. Stir everything together and add the bay leaves, oregano, thyme, basil and parsley. Cook for about 10 to 15 minutes until vegetables begin to soften. Add the reserved chicken stock, tomatoes and cannellini beans. Simmer for about 30 to 45 minutes until the vegetables are tender but not over cooked. Stir in the shredded chicken and grated Parmesan cheese to finish. Remove bay leaves before serving.

Nutrition Facts

16 - 1 1/3 Cup Servings

Amount Per Serving

Calories 112.6

Total Fat 2.1 g

Saturated Fat 0.8 g

Polyunsaturated Fat 0.2 g

Monounsaturated Fat 1.0 g

Cholesterol 10.2 mg

Sodium 428.8 mg

Potassium 396.5 mg

Total Carbohydrate 15.9 g

Dietary Fiber 4.9 g

Sugars 2.7 g

Protein 10.1 g

Chicken Francaise with Rosemary and Mushrooms

Mushrooms are a fact of life in my home and I try to incorporate them into as many dishes as I can. They are not ordinarily an ingredient in the Italian-American creation Chicken Francaise but I think they work quite well with it. The classic taste of mushrooms, rosemary, lemon and garlic envelop tender chicken that has been enrobed in a very flavorful almond flour and then coated with egg. You have to throw out the rule book when preparing Chicken Francaise and end with an egg dip because it is the tender beaten egg that gives it such a special flavor. I hope you enjoy.

Chicken Francaise with Rosemary and Mushrooms

Ingredients:

4 - 4 ounce boneless skinless chicken breasts

1/4 cup almond flour, fine grind

1 Tbsp. Parmesan cheese, grated

1 tsp. lemon zest, grated

1 tsp. parsley, minced

2 eggs, beaten well (egg substitute can be used)

2 cups cremini or white button mushrooms, sliced

5 cloves garlic, minced

1 tsp. dried rosemary

1/2 cup dry white wine

1/2 cup low sodium chicken stock

1 lemon, juiced

black pepper

vegetable or olive oil spray

1 Tbsp. capers, rinses (optional)

Place chicken breasts into a zip top bag, one at a time, not sealing the bag all the way and pound with a mallet until they are about 1/4" thick. Remove from bag, trim any visible fat and discard.

Combine almond flour, Parmesan cheese, parsley, lemon zest and season with black pepper. Dredge chicken breasts in mixture to lightly coat. Place on rack.

Place a large saute pan on medium heat and coat with vegetable spray. Dip the chicken breasts into the beaten egg and saute. Saute about 4 to 5 minutes per side turning carefully with a spatula. Don't crowd the pan and do in batches if needed. Remove to plate when done and tent with aluminum foil to keep warm.

Lightly coat pan once again with vegetable spray and saute the mushrooms, garlic and rosemary on medium high heat. Season with black pepper if desired. Remove pan from heat and add the wine, return pan and add the chicken stock and lemon juice. Bring to a simmer and reduce liquid by about one third. Add the chicken back into pan to warm through for about 2 or 3 minutes and add capers if desired.

Nutrition Facts

4 Servings

Amount Per Serving

Calories 242.4

Total Fat 7.6 g

Saturated Fat 1.3 g

Polyunsaturated Fat 0.4 g

Monounsaturated Fat 1.1 g

Cholesterol 172.2 mg

Sodium 386.6 mg

Potassium 268.8 mg

Total Carbohydrate 6.1 g

Dietary Fiber 1.5 g

Sugars 1.2 g

Protein 29.9 g

Three Cheese and Basil Baked Eggplant Parmesan

Gooey and cheesy, the way Eggplant Parmesan should be. My twist on this classic dish takes it out of the frying pan and into the oven without using any kind of breading. Three cheeses top this thick slice of eggplant along with some store bought help from tomato sauce. Using a low carb, store bought sauce, like my favorite Mario Batali, is a great convenience and time saver for a busy weeknight. Why not? It is absolutely delicious, made with all natural and organic ingredients and has only 5 grams net carbs per serving. If you can't find this brand I am sure you can find another comparable sauce to use. You can have this dish on the table in less than 45 minutes and your entire family will love it. You all will enjoy each rich, hearty and filling serving and you will secretly smile knowing that it has a guilt free 13.2 grams net carbs. I hope you enjoy.

Three Cheese and Basil Baked Eggplant Parmesan

Ingredients:

1 large eggplant, about 1 1/4 lbs.

1 cup part skim milk ricotta cheese

1 tsp. dried oregano

8 large basil leaves, chopping 4 and leaving 4 whole

1/2 tsp. olive oil

2 cloves garlic, finely minced

4 ounces part skim milk mozzarella cheese, shredded

1 1/2 cups low carb tomato sauce (I used the Mario Batali Tomato Basil)

4 tsp. Parmesan cheese, grated

salt and pepper

olive oil spray

Preheat oven to 425'

Trim the stem end off of the eggplant and cut the skin off, about 1/8" deep, along two opposite sides. Cut the eggplant into 4 planks, each about 1/2" thick. Place eggplant on sheet pan and lightly coat with olive oil spray on both sides. Season to taste with salt and pepper if desired. Roast for about 25 minutes, carefully turning once with a spatula midway through cooking. Remove and set aside on pan.

Place the ricotta cheese in a bowl and add the oregano, 1 tablespoon of the chopped basil, olive oil and garlic. Season with salt and pepper if desired and blend well.

Divide the ricotta between the four slices of eggplant and spread evenly. Top each with 1 ounce of the shredded mozzarella cheese and place back in the oven for about 5 to 10 minutes, or until the cheese is melted. When melted, remove from oven and top each with 1 whole basil leaf, divide the sauce between the four slices and sprinkle each with 1 teaspoon grated Parmesan cheese. Return to bake a additional 5 to 10 minutes. Garnish with shredded basil before serving.

Nutrition Information

4 Servings

Amount Per Serving

Calories 261.2

Total Fat 13.7 g

Saturated Fat 6.7 g

Polyunsaturated Fat 0.5 g

Monounsaturated Fat 3.3 g

Cholesterol 36.8 mg

Sodium 379.4 mg

Potassium 416.7 mg

Total Carbohydrate 17.6 g

Dietary Fiber 4.4 g

Sugars 2.5 g

Protein 17.6 g

Spaghetti Squash and Meatballs

A lightened version of the Italian classic, this dish boasts much lower fat and carbs but still finds those comfort and enjoyment levels we are all seeking. Spaghetti squash is an oblong shaped hard winter squash with a mild, slightly sweet flavor. Combined with the fresh taste of a good marinara sauce, it is outstanding. Add my little turkey meatballs packed with garlic and herbs, kept moist with a touch of olive oil, and you have a complete and delicious meal that is absolutely divine. How else could you enjoy a wonderful plate of spaghetti and meatballs for dinner for a guilt free total of 13.9 grams of net carbs? I hope you enjoy.

Spaghetti Squash and Meatballs

Ingredients:

4 cups roasted spaghetti squash, yield from 2 to 2 1/4 lb. squash

1 1/4 lb. lean ground turkey

1 large egg

1/2 tsp. dried oregano

1 Tbsp. fresh basil, chopped (or 1 tsp. dried basil)

2 Tbsp. fresh parsley, chopped

3 cloves garlic, minced

2 1/2 Tbsp. Parmesan cheese, grated

2 tsp. olive oil

2 cups Mario Batali Marinara Sauce (or other low carb sauce)

salt and pepper

vegetable spray

Preheat oven to 400'

If the squash was not already cut when purchased then carefully make a lengthwise cut. Remove the seeds with a spoon and puncture the skin side a few times with knife to prevent bursting while cooking. Drizzle one teaspoon of the olive oil on the flesh and rub in. Season with salt and pepper if desired. Place cut side down on a sheet pan and roast until tender, about 45 to 50 minutes or until a knife can pierce the skin side and come out easily. Remove, cover with aluminum foil and set aside. This step can be done in advance if desired and the cooled squash stored in the refrigerator up to 3 days and you can have a weeknight dinner on the table in about 30 minutes.

Reduce oven temperature to 350'

Place ground turkey in a large bowl and add all of the ingredients except the marinara sauce. Blend until well combined with a fork to keep it light and fluffy. Form meatballs that are about 1 1/2" in diameter. This should yield 24 meatballs. Lightly coat a sheet pan with vegetable spray and arrange meatballs on pan. Bake for about 15 to 20 minutes, taking care not to dry them out.

While the meatballs are baking shred the spaghetti squash with a fork by gently raking the fork from end to end. The fork will separate the strands of squash very easily. Warm the marinara sauce on medium low heat until hot and bubbly. To serve place 1 cup of spaghetti squash on each plate topped with 1/2 cup sauce and 6 meatballs.

Nutrition Facts

4 Servings

Amount Per Serving

Calories 329.4

Total Fat 16.9 g

Saturated Fat 4.4 g

Polyunsaturated Fat 0.6 g

Monounsaturated Fat 2.4 g

Cholesterol 135.6 mg

Sodium 663.3 mg

Potassium 225.6 mg

Total Carbohydrate 17.3 g

Dietary Fiber 3.4 g

Sugars 7.0 g

Protein 29.1 g

Spinach and Cheese Lasagna

Yes, you can enjoy the luxury of lasagna again without all of the guilt. Instead of using lasagna noodles I have used wonton wrappers. They make the perfect size individual portions and have much less carbohydrates than pasta and are light and delicious. Cook them like a fresh pasta and you are ready to go. I have added spinach to the ricotta mixture in this recipe but if you are not a fan of this green vegetable you can just omit it. You will have less volume in the ricotta layers but it will be all cheese. Just add a nice little side salad or other vegetable you prefer to balance the dish. So, now you're asking yourself "Why make lasagna like this?" Well, most lasagna has an average of 35 to 40 grams of net carbohydrates in a serving. My lasagna has only 21 grams of net carbs. Even the ever popular Dreamfields Pasta has 37 grams net carbs in a two ounce serving, which equals two noodles. My recipe reduces the carbs by over 40%, and more when compared to most lasagna. It puts lasagna back within reach of most moderate carbers who include about 20 grams of carbs in their meals. I hope you enjoy.

Spinach and Cheese Lasagna

Ingredients:

12 wonton wrappers (if this is your first time make some extras)

1 cup part skim milk ricotta cheese

1 egg

1 - 10 ounce package frozen spinach, defrosted with all water squeezed out

2 cloves garlic, minced

1 tsp. dried basil

1/2 tsp. dried oregano

pinch nutmeg

1 1/2 cups Mario Batali Marinara Sauce or other low carb sauce

4 ounces low fat mozzarella cheese

4 tsp. Parmesan cheese, grated

salt and pepper to taste

vegetable spray

Preheat oven to 400'

While the oven is preheating bring a large pot of water to the boil and drop in half of the wonton wrappers, one at a time. Boil for 1 to 2 minutes and remove with a slotted spoon. Rinse under cold water and lightly coat with vegetable spray to prevent them from sticking together. Place on a piece of parchment paper or waxed paper that has been lightly coated with vegetable spray so they do not touch. Repeat process with remaining wrappers.

Blend the ricotta cheese, spinach, garlic, egg, basil, oregano and nutmeg in a large bowl. Season with salt and pepper if desired.

Lightly coat a large casserole dish with vegetable spray. Arrange four wrapper as the base of each portion, taking care they don't touch. Top each with about 2 tablespoons of the ricotta mixture and spread with the back of a spoon to cover the wrapper. Top with one ounce of the mozzarella cheese divided between all four portions. Place about 2 tablespoons of marinara sauce on each portion. Add another wonton wrapper and repeat process. Place the final wonton wrapper on top and spoon an additionally 2 tablespoons of sauce on each and divide the remaining 2 ounces of mozzarella cheese between the portions. Sprinkle each with a teaspoon of Parmesan cheese. Bake for about 20 to 30 minutes or until they are bubbly hot and the cheese has melted.

Nutrition Facts

4 Servings

Amount Per Serving

Calories 314.5

Total Fat 14.5 g

Saturated Fat 7.0 g

Polyunsaturated Fat 0.6 g

Monounsaturated Fat 3.3 g

Cholesterol 93.7 mg

Sodium 798.5 mg

Potassium 296.8 mg

Total Carbohydrate 24.0 g

Dietary Fiber 3.0 g

Sugars 2.8 g

Protein 21.8 g

Note ~ If you are able to or prefer to eat full fat cheese then you can substitute them in this recipe. It will increase the total fats greatly and reduce the carbohydrate by about 2 grams net.

Mussels Fra Diavolo

Simple, yet out of this world and packed with flavor, this mussel dish will rock your socks! Make it as spicy as you like but remember the heat makes the dish because fra diavolo literally means brother devil in Italian. Easy to prepare, you can either use fresh farmed or wild caught mussels or take a little extra help from the store and pick up a bag of frozen. Cooked in a low carbohydrate prepared sauce, my favorite Mario Batali Marinara Sauce, and spiced with crushed red pepper flakes, white wine and served with Shiritake Tofu Spaghetti Noodles for an almost no carb pasta substitute, this dish will be on the table in no time. A great one for the waist that is nice and low in carbs. If you are salt sensitive you can substitute an equal amount of no salt added tomato sauce in place of the marinara sauce to reduce the sodium with great results. I hope you enjoy.

Mussels Fra Diavolo

Ingredients:

2 garlic cloves, minced

1/2 small onion, diced

1 tsp. crushed red pepper flakes (or to taste)

1 1/2 cups low carb marinara sauce (I used Mario Batali)

1/2 cup white wine

1 1/2 lbs. mussels, scrubbed and cleaned, discard any mussels with broken shells (about 24 to 32 medium sized in the shell)

5 or 6 fresh large basil leaves

1 Tbsp. olive oil
2 - 8 ounce packages Shiritake Tofu Noodles, spaghetti style, drained and rinsed

4 tsp. Parmesan cheese, grated (optional)

Preheat a large saute pan on medium high heat and add the olive oil. Add the garlic, onion and crushed red pepper flakes. Saute for 2 to 3 minutes or until onions are translucent. Add the marinara sauce, white wine and mussels, cover and reduce heat to medium. Continue to cook until all of the mussels have opened, about 5 minutes, shaking pan back and forth occasionally. If any mussels do not open discard them.

While the mussels are cooking rinse the Shiritake Tofu Noodles under cold running water for a minute or two. When the mussels have opened add the noodles and toss with sauce until they are heated through. Tear in the fresh basil leaves and serve with a sprinkle of Parmesan cheese if desired.

Nutrition Facts

4 Servings

Amount Per Serving

Calories 216.7

Total Fat 9.2 g

Saturated Fat 0.8 g

Polyunsaturated Fat 0.3 g

Monounsaturated Fat 2.5 g

Cholesterol 28.0 mg

Sodium 663.3 mg

Potassium 58.3 mg

Total Carbohydrate 9.5 g

Dietary Fiber 3.1 g

Sugars 2.3 g

Protein 13.8 g

Notes for using cultivated mussels ~ Cultivated mussels are those with the thin black to brown shell and are most common. Be sure that the shells of all mussels are closed before cooking. This indicates that the mussels are alive. If the shell is open lightly tap it to see if the mussel closes. If it remains open the mussel is dead and must be discarded. Also discard any mussels that have not opened after cooking. The color of the mussel flesh can vary from orange to white. This is not an indication of quality or flavor but rather indicates the sex of the mussel. Mussels with orange flesh are female and those with white flesh are males.

For more information on Shiritake Tofu Noodles please refer to the column on the right hand side of this page titled "Labels" and scroll down to Low Carbohydrate Supermarket Products. Click on this for the page with the information about these great, practically no carb, noodles.

Sweet Italian Turkey Sausage with Garlicky Broccoli Rabe and Cherry Tomatoes

Now that the holidays are past and we are finally settling into our usual routines again and thinking about the long, cold snowy winter ahead I wanted to look for some good old fashioned comforting foods. For me, that usually means anything Italian. I have lightened up the usual sausage with tomato sauce by using turkey sausage with fresh broccoli rabe and cherry tomatoes. Broccoli rabe is a slightly bitter tasting green vegetable that resembles very leafy broccoli stalks. It is a great source of dietary fiber. The blanching process reduces the bitter taste and can be done in advance if preferred. This dish has the nice balance from the bite of broccoli rabe (also called rapini) and the sweetness from cherry tomatoes along with a zing from balsamic vinegar. Heavy on the garlic and crushed red pepper flakes, this dish will warm you inside and out. I hope you enjoy.

Sweet Italian Turkey Sausage with Garlicky Broccoli Rabe and Cherry Tomatoes

Ingredients:

1 large bunch broccoli rabe, about 10 cups

8 cloves garlic, sliced

1/2 tsp. crushed red pepper flakes (or to taste)

1 lb. lean turkey sausage, sliced (Jenny-O brand is fine)

16 cherry tomatoes, cut in half

2 Tbsp. balsamic vinegar

1 Tbsp. olive oil

Bring a large pot of water to the boil. Clean the broccoli rabe and cut about 1" off the bottom of the stalks and discard. Cut the stalks in half. To blanch the broccoli rabe place in the boiling water for about 2 minutes. Plunge the broccoli rabe into a large bowl filled with ice water. This will stop the cooking and set the color. Remove with a slotted spoon and place on paper towels to dry.

Preheat a large saute pan on medium heat and add the olive oil to heat. Add the turkey sausage, garlic and crushed red pepper flakes and saute, stirring occasionally, until the sausage is done. This should take about 10 to 15 minutes. Add the broccoli rabe, cherry tomatoes and balsamic vinegar and stir to combine. Cook another 2 to 3 minutes.

Nutrition Facts

6 Servings

Amount Per Serving

Calories 284.3

Total Fat 13.3 g

Saturated Fat 3.3 g

Polyunsaturated Fat 0.7 g

Monounsaturated Fat 1.7 g

Cholesterol 45.0 mg

Sodium 364.9 mg

Potassium 125.7 mg

Total Carbohydrate 14.9 g

Dietary Fiber 7.3 g

Sugars 4.6 g

Protein 19.7 g

Halibut Steak Puttanesca

After a long holiday weekend filled with great fun, good friends and delicious foods like barbecue I am sure you are ready for something on the light side. This recipe has very bold flavors with a picante saltiness. Don't be thrown by the anchovies though. They will melt and become another layer of flavor in the sauce and you will never know that they are there. Serve this dish with a side portion of 2/3 cup of pasta and a 2 cup portion salad to round out your meal.

Halibut Steak Puttanesca

Ingredients:

4 - 4 ounce Halibut steaks

1 Tbsp. olive oil

1/2 cup green peppers, diced

1/2 cup onion, diced

6 cloves garlic, minced

1 tsp. crushed red pepper flakes

2 anchovy fillets, chopped

2 1/2 cups canned diced tomatoes, no salt added style

1 cup white wine (Pinot Grigio if available)

1/2 cup low sodium chicken stock

1 Tbsp. capers, rinsed

8 kalamata olives, chopped

2 Tbsp. fresh basil, chopped

1/4 cup parsley, chopped

Place a large saute pan on medium high heat and add the olive oil. Place the halibut steaks in the pan and cook until lightly browned on one side and flip to lightly brown the other side. It is about 2 or 3 minutes per side. Remove the fish and set aside.

Add the green pepper, onion, garlic, crushed red pepper flakes and anchovies into the same pan and saute for about 4 or 5 minutes or until vegetables are tender. Add the diced tomatoes and chicken stock. Remove pan from heat and add the white wine. Bring to a simmer and reduce the liquid by about half. Turn the heat to low and place the halibut steaks back into sauce to finish cooking. Gently simmer for about 4 to 6 more minutes or until halibut is done. Add the capers, kalamata olives, basil and parsley at the very last moment and serve.

Nutrition Facts
4 Servings
Amount Per Serving
Calories 311.3
Total Fat 9.0 g

• Saturated Fat 1.0 g
• Polyunsaturated Fat 1.5 g
• Monounsaturated Fat 3.7 g

Cholesterol 48.2 mg
Sodium 565.0 mg

Potassium 913.4 mg

Total Carbohydrate 14.1 g

• Dietary Fiber 3.5 g
• Sugars 5.7 g

Protein 33.7 g

Three Cheese and Spinach Calzone

This is a little bit of an unusual dish and meant more as a special treat for a hearty lunch or simple dinner as the main ingredient is cheese. I am talking about Calzone. A calzone is an Italian dish of a baked stuffed pizza dough. I have filled it with three different kinds of cheese, spinach, garlic and basil. The crust is the standard 13.8 ounce canister of refrigerated Pillsbury Pizza Crust Classic. This is another recipe that is quick and easy to make and will become a family favorite. It is a lunch or dinner depending on your appetite as each calzone makes six portions. Serve this with a one quarter cup portion of Mario Batali's Marinara Sauce for dipping, adding just 3 grams of carbohydrate and a 1 1/2 cup portion of a side salad with a tablespoon of your favorite fat free salad dressing and you will have rounded this dish out and have used all food exchanges for your meal. Just to make sure you don't go overboard choose lean proteins for your other meals during the day you make this recipe.

Three Cheese and Spinach Calzone

Ingredients:

1 - 13.8 canister Pillsbury Pizza Crust Classic

12 ounces part skim ricotta cheese

6 ounces fresh mozzarella cheese or shredded low fat mozzarella cheese

1/4 cup Pecorino Romano cheese, grated (grated Parmesan is fine also)

1 - 10 ounce package of frozen chopped spinach, thawed and all water squeezed out

1 1/2 tsp. dried basil

2 Tbsp. garlic, minced

1 egg

Preheat oven to 400'.

Roll pizza dough out to a 14" by 16" rectangle on a large sheet pan covered with parchment paper. Set aside. In a large bowl combine the ricotta and Pecorino Romano cheeses, spinach, 1 tsp. of the basil and the garlic. Blend well. Spoon the mixture evenly on the bottom half of the crust leaving a 1/2" border for sealing the crust. Sprinkle the mozzarella cheese evenly across the cheese mixture. Fold the top half of the crust up and over the mound of cheese and spinach and pull to the edges. With thumb and forefinger twist and pinch the crust from end to end to seal completely. Make three small slits in the crust to allow steam to escape while cooking. Lightly beat the egg in a small bowl and add the remaining basil. Using a pastry brush lightly coat the top of the calzone with the egg mixture for a dark golden brown crust. Bake for about 15 to 20 minutes or until the crust is a nice dark golden brown color and the cheese is bubbly. Let calzone rest for about 5 minutes and then cut into six equal portions. The easiest way to cut this is with a serrated or electric knife. First cut the calzone in half and then cut each half into three equal pieces.

Nutrition Information

Yields Six Servings

Each 1/6 serving

Calories 355.1

Total Carbohydrate 37.6 g

• Dietary Fiber 2.3 g
• Sugars 4.2 g

Total Fat 13.2 g

• Saturated Fat 7.2 g
• Polyunsaturated Fat 0.5 g
• Monounsaturated Fat 3.3 g

Cholesterol 72.7 mg

Sodium 785.6 mg

Potassium 236.5 mg

Protein 22.4 g

Note: If you don't like spinach feel free to substitute another vegetable such as roasted red peppers, artichokes, etc. Just make sure that the vegetables are cooked and not "wet" or it will make your crust soggy instead of crispy. Use a total of 1 1/2 cups cooked vegetables.

Quick Lunch or Dinner Tips

Since life has been so hectic lately with family events, I have found a few things in the grocery store to lend a helping hand in the kitchen. I posted about the new pasta sauce by Mario Batali that is low in carbohydrates with a fresh and delicious taste. Now I'd like to tell you what I did with it and about another product I found that goes hand in hand with it. First, the other new product is made by Flatout. They make a nice variety of flatbread style wraps but now I have found something new from them, Artisan Folded Flatbread in rosemary-olive oil flavor. The package contains five pieces of flatbread shaped like the number eight and each large piece has only 24 grams of carbohydrates. I have been cutting the pieces in two and doing some fun things.

The first thing I did was make pizzas with the Artisan Folded Flatbread. I cut each large plank into two and topped them with a tablespoon of low fat ricotta cheese, a tablespoon of low fat mozzarella cheese, a few shrimp and a pinch of Maytag blue cheese. I seasoned it liberally with fresh cracked black pepper and baked them in a 400' oven for about 15 minutes or until the cheese was melted and the shrimp were done and no longer translucent. When they came out of the oven I topped them each with a handful of tender, baby spinach, a few drops of extra virgin olive oil and a pinch of sea salt. The warmth of the pizza wilted the spinach just enough. Absolutely delicious! If this blend of cheeses is not your cup of tea then try the Artisan Folded Flatbread the good old fashioned way and make a classic pizza with it. Place 1/4 cup of the Mario Batali Marinara Sauce on each Artisan Folded Flatbread half and top with 1 1/2 tablespoons of low fat mozzarella cheese on each. Add your favorite vegetable toppings like mushrooms, olives, green peppers, etc. Bake until the cheese is melted and enjoy. Since my meal plan allows me to enjoy 45 grams of carbohydrates with each meal I have to admit I ate three halves of the pizza, which totaled 36 grams of carbohydrate for the flatbread and 6 grams of carbohydrate for the sauce. A very filling and satisfying meal, especially with the addition of the spinach salad. If you don't like spinach you can substitute Arugula or any of your favorite greens.

Tonight I found myself with leftover sauce and flatbreads and thought I would try a Pizza Burger. All I did was make a simple hamburger, each weighing 4 ounces before cooking and seasoned with salt and pepper. I sauteed them in just a splash of olive oil or you can use vegetable spray and then added a tablespoon of low fat mozzarella cheese just before they were finished cooking along with a little fresh basil. I covered the pan to melt the cheese. Once again, I cut the flatbread in half but this time I toasted them lightly. I also warmed up 1/2 cup of the Mario Batali Marinara Sauce in the microwave for each burger. To assemble I placed half of the sauce on the toasted flatbread, placed the cheesy burger on top and finished by topping it with the rest of the sauce. You can add a light sprinkle of freshly grated Pecorino Romano cheese if you like and cover with the second half of flatbread or leave as an open faced burger and use the remaining carbs for something else. I served it with a salad of fresh baby spinach and fresh sliced mushrooms dressed with extra virgin olive oil, balsamic vinegar, salt and pepper to taste. Another very satisfying meal that I could barely finish! Since I had it open faced style and only used half of the flatbread I had a sweet treat for dessert with the remaining 33 carbohydrates.

Even though these quick meal ideas are higher in protein and may contain a little more fat than a strict interpretation of my meal plan allows, the carbohydrates are controlled and half of the fat is the healthy fat from olive oil. Sometimes we all need to push the limits a little and these recipe ideas still keep you on the basic track but just add a few extra calories.

I will be posting many recipes soon, so please don't forget to check back. If you want to find out where you can purchase the Flatout Artisan Folded Flatbread or any other products they make and the Mario Batali sauce in your local area here are the links for information. I hope you enjoy these new items as much as I did. They hold so much potential for a diabetic because of their lower carbohydrate content and the wonderful, full flavors they deliver.

Flatout Folded Artisan Flatbread and their other products:

http://www.flatoutbread.com/

Mario Batali Pasta Sauce:

http://www.foodnetworkstore.com/

Grown Up Macaroni and Cheese

This is the most unique and sophisticated macaroni and cheese dish you have ever enjoyed yet the whole family will love it. Even the kids will love this play on the standard mac and cheese.

Grown Up Macaroni and Cheese

Ingredients:

1 cup mini penne pasta or any small pasta shape

2 large leeks, sliced thin and rinsed well

4 ounces baby spinach, rough chopped

2 tsp. olive oil

2 Tbsp. fresh sage, chopped

4 ounces fresh mozzarella cheese, broken into pieces

1/2 cup ricotta cheese, part skim milk

black pepper

olive oil spray

Preheat oven to 350'

Cook the pasta al dente and remove from pot with a spider or slotted spoon reserving the cooking liquid. Cook the spinach and leeks in he pasta water for a few minutes to wilt. They will cook quickly. Remove with a slotted spoon and drain well. Toss the vegetables with the cooked pasta. In the meantime while mixture cools slightly, pour the two teaspoons of olive oil into a small saute pan on medium heat. Saute the sage leaves to release the flavor and aroma. Season with black pepper. Set side. When the pasta mixture has cooled slightly and add the mozzarella and ricotta cheeses and toss gently.

Equally divide the pasta into two ramekins, which have been sprayed with a little olive oil. Sprinkle half of the olive oil and sage mixture over each ramekin. Bake about ten minutes or until golden brown on top.

Yields 2 servings. Each serving = 480 calories, 3 carbohydrate exchanges, 3 protein exchanges, 2 vegetable exchanges, 1 fat exchange.

Gazpacho and Crostini with Tuscan Bean Spread

I had changed the menu just a bit, chef's prerogative I guess, and made the Hearty Grilled Cheese and Vegetable Sandwich on Thursday instead of Friday. So, today I am posting the missing recipe. I hope you enjoy this light summer favorite.

Gazpacho

Ingredients:

2 cups tomatoes, seeded and chopped

1 1/2 cups red bell pepper, rough chopped

1 cup carrots, rough chopped

1/2 cup celery, rough chopped

1 Tbsp. onion, chopped

1 large garlic clove, rough chopped

1/4 tsp. cumin

1 tsp. red wine vinegar

1 Tbsp. olive oil

Few drops of Worcestershire sauce

1/4 cup flat leaf parsley

Optional Garnishes:

Low fat sour cream

finely diced bell pepper

finely diced tomato

finely diced chives

Place the tomato and bell pepper into a blender and pulse. Add the rest of the ingredients and pulse until the mixture is to your desired texture. Chill in a tightly covered container for at least 2 hours. Serve ice cold with your choice of garnishes.

Yields four 1 cup servings. Each serving = 72 calories, 1 1/2 vegetable exchanges.

Crostini with Tuscan White Bean Spread

Ingredients:

1 Tbsp. + 1 tsp. olive oil

1 garlic clove, minced

2 cups cannellini beans

1/2 tsp. dried rosemary, crushed in palm of hand

4 Tbsp. pecorino romano cheese, grated

pepper

8 - 1 ounce slices of Italian bread

1 - 2 garlic cloves, whole

4 ounces of prosciutto ham

fresh basil (optional)

Heat the olive oil in a small pot on medium heat and add the garlic. Saute the garlic for about a minute or two until it begins to release its aroma. Stir in the cannellini beans and rosemary. Heat thoroughly. Mash with a fork, leaving it a chunky consistency. Stir in the pecorino romano cheese and season to taste with pepper. Remove from heat and set aside.

To make the crostini, place the slices of Italian bread on a hot grill pan or on a cookie sheet in the broiler. Watch carefully and turn when browned. Remove when second side is also browned and immediately rub with the clove of garlic on one side.

To assemble, place a half of a slice of prosciutto, or 1/2 ounce, on each crostini and top with 1/4 cup of the white beans. Garnish with fresh basil if desired.

Yields four servings. Each serving = 385 calories, 3 carbohydrate exchanges, 2 protein exchanges, 1 fat exchange.

Total per serving = 457 calories, 3 carbohydrate exchanges, 2 protein exchanges, 1 1/2 vegetable exchanges, 1 fat exchange.

Hearty Grilled Cheese and Roasted Vegetable Sandwich

What a hectic morning it was! I'm glad to have had the time to make this great lunch and enjoy a few moments of peace. This is simple to prepare, satisfying for even the heartiest of appetites and takes two hands to manage it! My twist on the standard grilled cheese sandwich is filled with thick slices of summer's freshest vegetables, roasted until sweet and caramelized and tasty, fresh mozzarella cheese and basil.

Hearty Grilled Cheese and Roasted Vegetable Sandwich

Ingredients:

olive oil spray or vegetable spray

4 - 1/2" thick slices of white eggplant

2 - 1/2" thick slices of purple eggplant

1 large Portabella mushroom, stem removed

2 - 2" wide slices of red bell pepper

3 to 4 medium plum tomatoes, sliced in half lengthwise

6 cloves of garlic, whole with skin removed

2 ounces fresh mozzarella cheese, sliced

4 fresh basil leaves, or to taste

2 - 1 1/2 ounce slices good Italian bread, sliced on the diagonal

salt and pepper to taste

1 tsp. unsalted butter

Preheat oven to 350'

Arrange all of the vegetables on a cookie sheet and lightly coat with the olive oil spray or vegetable spray and season as desired on both sides with salt and pepper. Roast in oven, turning once during cooking, until tender and caramelized. Check vegetables frequently after 20 minutes as they will begin to be ready. Remove and set aside as they are done. When the garlic is golden brown place in small bowl, mash with a fork and reserve

Begin assembling the sandwich for grilling by spreading the roasted garlic on both slices of Italian bread. Next, arrange half the mozzarella cheese and vegetables beginning with the eggplant, bell pepper, tomato and fresh basil leaves. Top with the roasted mushroom and arrange the rest of the vegetables on top of it in the reverse order. The final ingredient will be the rest of the mozzarella cheese and the roasted garlic coated bread.

To grill the sandwich, preheat a medium saute pan on medium low heat. Lightly spray with olive oil and add the pat of butter. Place the sandwich in the pan and grill for about 5 minutes or until the bread is golden brown and the cheese has melted. Carefully turn the sandwich over and repeat. If needed, lightly spray the bread with olive oil or vegetable spray before turning.

Yields one serving = 410 calories, 2 protein exchanges, 2 vegetable exchanges, 1 fat exchange.