1/4 head cauliflower
1 medium turnip
1 medium onion, sliced thin
3 tablespoons (45 ml) olive oil
Salt and pepper
1. Thinly slice your cauliflower -- include the stem -- and peel and thinly slice your turnip. Put them in a microwaveable casserole with a lid, add a couple of tablespoons of water, and microwave on high for 6 to 7 minutes.
2. In the meanwhile, start the onion sautï¿½ing in 2 tablespoons (30 ml) of the olive oil in an 8" (20 cm) to 9" (22.5 cm) skillet -- a nonstick skillet is ideal, but not essential. If your skillet isn't nonstick, give it a good squirt of nonstick cooking spray first. Use medium heat.
3. When your microwave goes beep, pull out the veggies, drain them, and throw them in the skillet with the onion. Continue sautï¿½ing everything, adding a bit more oil if things start to stick, until the veggies are getting golden around the edges -- about 10 to 15 minutes. Turn the burner to low, and spread the vegetables in an even layer on the bottom of the skillet.
4. Scramble up the eggs with a little salt and pepper, and pour over the vegetables. Cook on low for 5 to 7 minutes, lifting the edges frequently to let uncooked egg run underneath. When it's all set except for the top, slide the skillet under a low broiler for 4 to 5 minutes, or until the top of your tortilla is golden. (If your skillet doesn't have a flameproof handle, wrap it in foil first.)
5. Cut in wedges to serve. A little chopped parsley is nice on this, but not essential.
Yield: Six servings.
Per serving: 4g carbohydrates; 1g dietary fiber (3g usable carbs); 6g protein; 11g fat; 139 calories
3/4 cup (120 g) almonds
1 cup (120 g) vanilla whey protein powder
1/2 teaspoon salt
1/4 cup (6 g) Splenda
1 tablespoon baking powder
2 teaspoons ground ginger
1ï¿½ cups (360 ml) carb-reduced milk or 3/4 cup (180 ml) heavy cream and 3/4 cup (180 ml) water
4 tablespoons (60 g) butter, melted
1. Start waffle iron heating.
2. Combine dry ingredients. In a glass measuring cup, whisk together the carb-counting milk or cream and water and the eggs, then stir the butter into them. Pour this into the dry ingredients, with a few quick strokes.
3. Ladle the batter into the waffle iron, and bake until done -- my waffle iron has a light that goes out when the waffle is ready, but follow the instructions for your unit.
4. Serve with whipped cream.
Yield: Six servings.
Per serving: 9g carbohydrates; 3g dietary fiber (6g usable carbs); 35g protein; 32g fat; 448 calories
2 cups (150 g) snow pea pods
4 medium celery stalks, diced fine
1/2 cup (80 g) minced red onion
1/2 cup (60 g) chopped peanuts
1/4 cup (60 g) mayonnaise
1/4 cup (60 g) plain nonfat yogurt
1 tablespoon (15 ml) lemon juice
1/8 teaspoon cayenne
8 slices bacon, cooked and drained
24 lettuce leaves
1. Pinch the ends off your snow peas and pull off any strings, then cut them into 1/2" (1.25 cm) pieces -- measure them after cutting, not before. Put the snow pea bits in a microwaveable bowl with just a teaspoon of water, cover, and microwave on high for just 1 minute.
2. Uncover immediately! Put your snow peas in a mixing bowl, and add the celery, onion and chopped peanuts. Mix together the mayonnaise, yogurt, lemon juice and cayenne; pour over the veggies; and toss. Crumble in the bacon, and toss again.
3. Arrange four lettuce leaves on each plate -- I like Boston lettuce for this. Spoon a mound of the snow pea salad next to the lettuce. To eat, spoon the snow pea mixture onto a lettuce leaf, wrap and eat.
Makes six servings.
Per serving: 8g carbohydrates; 3g dietary fiber (5g usable carbs); 8g protein; 18g fat; 216 calories
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