Shopping staples

These are things I normally have in house. (store bought items)

 

Crispy Brussles Sprouts

Ingredents

About 10 brussels sprouts    3tbsp light mayo

1/4 tsp minced garlic        1/2tbs parsley

1tsp lemon juice                 

Directions

Cut brussels sprouts into 1/4s. coat baking sheet with pam. Lay down the sprouts on sheet and coat with pam. Bake 400 degrees for 15 min turning over once.     Mix the remaining ingredents into serving bowl and plate with the sprouts. YUM!

Nutritional Value

Serving Size about 5 brussles sprouts (20 wedges) and 1/2 of Mayo dip

calories 65  protein 2g

No carb vegitarian 5 min lasagnia

Ingredents

1/2 Zucchini        1/8c low fat cottage cheese

1/4c fat free mozzarella         handful of spinach

1/4c tomato sauce          sprinkle of italian seasoning

Directions

This is just like the no carb lasagnia, except made individually in bowl and with no ground turkey. Slice 1/2 of zucchini and put half of slices on bottom of bowl. Put the cottage cheese, then 1/2 of tomato sauce. (this is just plain can of tomato sauce. not pasta sauce) Then put rest of zucchini down. Then spinach, pasta sauce, italian season to taste and top with mozzarella cheese. Microwave for 1 1/2 minutes. I cut up with knife for easier eating.(pic 4)

Nutritional Value

135 calories  20.5g protein

Carrots Vichy

Found this in a Dabetes cookbook. Did some modifying.

Ingredents

1/2 tbsp butter     2 cup sliced carrots

2/3 cup water   1tsp salt

1/4tsp nutmeg   1/2 tbsp parsley

1tbsp lemon juice   Sugar subsitute to equil 2 tsp sugar

Directions

Place butter into large saucepan. Add carrots, water, salt, and nutmeg. Bring to boil, reduce heat, and cover. Simmer for 8-10 minutes or until crisp-tender. Stir in parsley, lemon juice, and sugar substitute. Serve warm.

Nutritional Value 

Serving Size 1/2 cup     Total Servings 4

Calories 31  Fat 0.7g  Carbohydrates 6g  Dietary Fiber 2g  Sugars 3g Protein <1g 

Zucchini lasagna

Ingredents

1 zucchini        1c fat free mozzarella

1 package of ground turkey     1 cup pasta sauce

1/2 cup mushrooms      1/4c shredded parmesan

1 1/2 cup fresh spinach

Directions

Slice zucchini with mandolin slicer. Broil for 2-3 minutes. Brown ground turkey and mushrooms. In baking dish use 1/2 of zucchini on bottom for "lasagnia noodles". Then layer 1/2 of rest of ingredents. Then place rest of zucchini and then rest of ingredents. Bake for about 25-30 minutes at 400 degrees.

Nutritional Value

Serving Size 1/6 of dish     Servings Total 6

Calories 151   Fat 2.6g  Cholesterol 50mg   Sodium 410mg  Carbohydrates 6g  Protein 27g