Low Carb Dessert Omelette

3 eggs separated
2 tsp low carb sweetener
2 tsp butter
extra sweetener, berries, low carb ice cream or whipped cream for serving
Preheat the broiler.
Beat the yolks with a fork in a small bowl with the sweetener.

In a stand mixer, whisk the egg whites until stiff peaks form. Slowly fold in the egg yolk mixture.
Melt the butter in a skillet and pour in the egg mixture. Cook only
My mom said a low heat for 5-7 minutes or until the bottom has set.
Place the skillet under the broiler and continue to cook until the top has set, around 3-4 minutes.
Fold over the omelet, divide into two servings and transfer to two plates. Garnish as desired.


Broccoli and Cheddar Quesadillas Recipe

  • Prep time: 15 minutes
  • Cook time: 15 minutes
  • Yield: 4 quesadillas (1 will serve two small kids)
We suspect you can prepare this with frozen broccoli, but we haven’t tried it and we offer this caveat: Make sure you gently squeeze as much water out of the broccoli as possible once it’s defrosted, and blot it with paper towels or a clean dish towel.


  • 2 cups broccoli florets
  • 12 ounces grated cheddar cheese (about 4 loosely-packed cups)
  • 4 large 12-inch flour tortillas
  • Vegetable oil, for tortillas
  • 1 medium avocado, sliced thin or chopped for serving
  • Sour cream, for serving

DAD ADD: Quick Spicy Pico de Gallo

  • 1/2 red onion, minced
  • 1 ripe tomato, minced
  • 1 jalapeño, seeded and minced
  • Fresh lime juice
  • Pinch of salt .

Chicken Scampi Angel Hair Pasta



Chicken Scampi with Angel Hair Pasta Recipe

  • Prep time: 5 minutes
  • Cook time: 15 minutes
  • Yield: 2 to 4 servings


  • 1/2 pound angel hair pasta
  • 2 tablespoons unsalted butter
  • 2 tablespoons olive oil
  • 1/2 pound boneless, skinless chicken cutlets
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 4 cloves garlic, minced
  • 1/8 teaspoon (a pinch) crushed red pepper flakes
  • 1/2 cup dry white wine, such as Sauvignon Blanc
  • Zest and juice of 1 lemon, plus more lemon wedges for serving (about 1 tablespoon of zest and 3 tablespoons of juice)
  • 1/4 cup chopped Parsley. 
  • Make the pasta: Cook the pasta in a large pot of salted boiling water, according to package instructions or until al dente. Scoop out about a cup of the pasta cooking water and set it aside. Drain the pasta.

    2 Cook the chicken:  Meanwhile, melt the butter with the olive oil in a large skillet over medium heat. Pat the chicken dry and season both sides with the salt and a few grinds of fresh black pepper. Add the chicken to the skillet and cook about 2 minutes per side, until golden brown and cooked through.

    Transfer the chicken to a cutting board to rest, leaving the fat in the pan.

  • Make the sauce: Add the garlic and red pepper flakes to the skillet and cook until fragrant, about 1 minute. Add the wine and lemon juice, scraping up any browned bits from the bottom of the pan, and simmer until reduced by about half, 3 to 5 minutes

  • Finish the pasta: Add the cooked pasta, lemon zest, parsley, and 1/2 cup of the reserved pasta water to the skillet and toss to combine. If it seems too dry or like the sauce isn’t coating the pasta, stir in some more of the reserved pasta cooking water.

    Cut the chicken into slices and toss with the pasta. Serve with extra lemon wedges for squeezing over the scampi.



Credit :  image and recipe from simply recipe

Southwestern Spaghetti






  • 3/4 pound lean ground beef (90% lean)
  • 2-1/4 cups water
  • 1 can (15 ounces) tomato sauce
  • 2 teaspoons chili powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon ground cumin
  • 1/8 teaspoon salt
  • 1 package (7 ounces) thin spaghetti, broken into thirds
  • 6 small zucchini (about 1 pound), cut into chunks
  • 1/2 cup shredded cheddar


  • In a large skillet, cook beef over medium heat until no longer pink; drain. Remove beef and set aside. In the same skillet, combine the water, tomato sauce, chili powder, garlic powder, cumin and salt; bring to a boil. Stir in spaghetti; return to a boil.
  • Boil for 6 minutes.
  • Add the zucchini. Cook 4-5 minutes longer or until spaghetti and zucchini are tender, stirring several times. Stir in beef and heat through. Sprinkle with cheese.
Nutrition Facts

1 cup: 340 calories, 11g fat (5g saturated fat), 54mg cholesterol, 600mg sodium, 38g carbohydrate (5g sugars, 4g fiber), 24g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 2 vegetable, 1/2 fat.


@ 2019 RDA Enthusiast Brands, LLC

Keto Frittata with Spinach

Keto frittata with fresh spinach
Fiber: 1 g
Fat: 81 % (59 g)
Protein: 16 % (27 g)
kcal: 661
We don\’t recommend counting calories. Here\’s why.
Nutritional information based on the USDA National Nutrient Database. Read more


Keto frittata with fresh spinach

This gorgeous dish looks beyond impressive, yet is amazingly simple to make! Spinach, eggs, sausage or bacon, and veggies magically combine into a divine feast for the eyes…and the tummy.


  • 5 oz. diced bacon or chorizo
  • 2 tbsp butter, for frying
  • 8 oz. fresh spinach
  • 8 eggs
  • 1 cup heavy whipping cream
  • 5 oz. shredded cheese


  1. Preheat the oven to 350°F (175°C).
  2. Fry the bacon in butter on medium high heat until crispy. Add the spinach and stir until wilted. Remove the pan from the heat and set aside.
  3. Whisk the eggs and cream together and pour into a greased baking dish (9×9 inches)
  4. Add the bacon, spinach and cheese on top and place in the middle of the oven. Bake for 25–30 minutes or until set in the middle and golden brown on top

Diet Doctor © 2019

Best Zucchini Boats

zucchini, halved lengthwise

2 tbsp. extra-virgin olive oil, divided

Kosher salt

Freshly ground black pepper

1/2 onion, chopped

cloves garlic, minced

1 lb. ground beef


1/2 tsp. chili powder

1/2 tsp. ground cumin

1/4 tsp. paprika

1/2 c. black beans

1/2 c. chopped cherry tomatoes

1/2 c. corn

1 c. shredded cheddar

1 c. shredded Monterey jack

Freshly chopped cilantro, for garnish


  1. Preheat oven to 350°. Score zucchini (like you’re dicing an avocado) and scoop out insides, reserving them for later. Place zucchini halves cut side-up into bottom of 9”-x-13” baking dish and drizzle with 1 tablespoon oil; season with salt and pepper. Bake until zucchini turns bright green and is just beginning to soften, 10 minutes.
  2. In a large skillet over medium heat, heat oil. Add onion and reserved zucchini and cook until soft, about 5 minutes. Stir in garlic and cook until fragrant, about 1 minute more. Add ground beef, breaking up the meat with a wooden spoon. Cook until beef is no longer pink, about 6 minutes. Drain fat.
  3. Stir in chili powder, cumin, and paprika, then season with salt and pepper. Stir in black beans, cherry tomatoes, and corn.
  4. Spoon beef mixture into zucchini then top with cheeses. Bake until zucchini is just tender and cheeses are melted, about 15 minutes. Garnish with cilantro before serving. Serves 6

Lemon Tarragon Chicken Salad Wraps



  • 1 cup plain Greek yogurt (I used 0%)
  • Juice of 1 lemon plus 1 tablespoon zest
  • 2 tablespoons honey
  • 1 tablespoon chopped fresh tarragon
  • 1 small garlic clove, minced
  • 1/4 cup dried cranberries, finely chopped
  • tarragon-chicken-salad-horiz-a-1200-768x547


  • 2 cooked rotisserie chicken breasts or leftover chicken, skin removed and shredded (1 – 1.5 lbs. or about 4 cups)
  • 2 stalks celery, chopped (about 1 cup)
  • 1 green apple, cored and diced
  • 1/2 cup chopped dried apricots
  • 12 lettuce cups (1-2 heads butter lettuce or romaine leaves)
  • 1/2 cup toasted sliced almonds*, for serving
  • 1/4 cup chopped fresh chives, plus more for garnish



  1. Place the Greek yogurt, lemon juice, zest, honey, tarragon, and garlic in a small bowl.  Whisk until combined and add salt and pepper to taste.  Set aside.


  1. Place the chicken, celery, apple, dried apricot, and 1/4 cup chives in a medium bowl.  Add the desired amount of dressing and toss well to coat, and add more salt and pepper if necessary.
  2. Place 1/4 cup of the chicken salad in each lettuce wrap.  Top with sliced almonds and remaining chives.  Serve and enjoy!


Strawberry Frozen Yogurt


Calories66 kcal
AuthorGemma Stafford
  • 2 cups (10oz/284g) frozen strawberries
  • 2 Tablespoons honey or agave nectar
  • ¼ cup (2oz/57g) plain yogurt (greek, non-fat or full fat)
  • 1/2 Tablespoon fresh lemon juice
  1. Add the frozen strawberries, honey (or agave nectar), yogurt and lemon juice into a food processor (or liquidizer).
  2. Process until creamy, about 2-3 minutes. Scrape down the side of the bowl to make sure there are no lumps left.
  3. Transfer it to an airtight freezable container and freeze for a minimum 6 hours but preferably overnight. Store it in the freezer for up to 1 month.
Recipe Notes

Fresh berries can be used in place of frozen, however the fresh strawberries must be frozen solid.

Store in the freezer for up to 1 month.
Weight Watchers Points: 2
Smart Points: 3

Nutrition Facts
Strawberry Frozen Yogurt (No Machine)
Amount Per Serving (4 g)
Calories 66
% Daily Value*
Sodium 7mg0%
Total Carbohydrates 15g5%
Dietary Fiber 2g8%
Sugars 13g
Protein 2g4%
* Percent Daily Values are based on a 2000 calorie diet.
© 2018 Bigger Bolder Baking. All Rights Reserved

Easy Thai Turkey Lettuce Wraps


medium bell peppers, seeded and chopped
1 tbsp. vegetable oil
cloves garlic, chopped
1 lb. ground turkey
2 tbsp. fish sauce
1/4 c. packed fresh cilantro, chopped
1/4 c. packed fresh mint leaves, chopped
3 tbsp. lime juice
1/2 tsp. sugar
Lettuce cups and Sriracha Hot Sauce, for serving
  1. 1. In 12-inch skillet on medium-high, cook bell peppers in vegetable oil 3 minutes. Add garlic; cook 30 seconds. Add ground turkey and fish sauce. Cook 5 minutes, breaking up meat.
  2. Stir in cilantro, mint leaves, lime juice and sugar. Serve in lettuce cups with Sriracha hot sauce, if desired.

Nutritional information (per serving): About 250 calories, 24 g protein, 8 g carbs, 13 g fat (3 g saturated fat), 2 g fiber, 680 mg sodium

©2018 Hearst Communications, Inc. All Rights Reserved

Cool Chicken and Pasta Salad


Cool Chicken & Pasta Salad


Here’s an easy to make pasta salad that blends chunk chicken with pasta, prepared Italian dressing, and colorful vegetables to make a super side dish for most any occasion.



cost per recipe: $8.82

  • 8ounces (about 2 1/4 cups) rotini (spiral) pasta, cooked without salt and drained
  • 1can (12.5 ounces) Swanson® Premium White Chunk Chicken Breast in Water, drained
  • 1small cucumber, cut in half lengthwise and sliced (about 1 1/2 cups)
  • 1 1/2cups cherry tomatoes cut in half
  • 1small onion, chopped (about 1/4 cup)
  • 3tablespoons chopped fresh parsley
  • 3/4cup prepared fat-free Italian dressing
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