Healthy Low-Carb BLT Recipe

Healthy Low-Carb BLT Recipe

Serves 2

The Skinny

Per two wraps:

  • 286 calories
  • 24 g fat (6.7 g sat)
  • 7 g carbs
  • 186 mg sodium
  • 5.3 g fiber
  • 12 g protein

Total time: 10 minutes


4 large leaves of romaine lettuce, washed and dried
4 slices of cooked low-sodium bacon
1 boiled egg, sliced
1/2 avocado, sliced
1/2 tomato, sliced
Handful of pea shoots, washed and drained


  1. Lay lettuce leaves onto two plates and divide the rest of the ingredients onto each piece of lettuce. Wrap or fold to eat.



Chipotle Beef Tamales

Chipotle Beef Tamales

Chipotle sauce is a spicy puree of tomatoes, chipotle chile peppers, and adobo sauce, and it gives the filling a mild, smoky heat.
  • Yield: 12 servings (serving size: 2 tamales)
  • Ingredients

    • 24 dried corn husks
    • Cooking spray
    • 1 cup chopped onion
    • 3 garlic cloves, minced
    • 1 teaspoon dried oregano
    • 1/4 teaspoon salt
    • 1 pound ground sirloin
    • 1 (7-ounce) can chipotle sauce
    • 4 1/2 cups Basic Masa Dough
    • 2 cups hot water


    1. Place corn husks in a large bowl; cover with water. Weight husks down with a can; soak 30 minutes. Drain husks.

    2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion to pan; sauté 3 minutes. Add garlic; sauté 1 minute, stirring frequently. Add oregano, salt, and beef; cook 8 minutes or until beef is browned, stirring to crumble. Add chipotle sauce; cook 2 minutes, stirring frequently.

    3. Preheat oven to 450°.

    4. Working with one husk at a time, place about 3 tablespoons Basic Masa Dough in the center of husk about 1/2 inch from top of husk; press dough into a 4-inch-long by 3-inch-wide rectangle. Spoon about 1 heaping tablespoon beef mixture down one side of dough. Using the corn husk as your guide, fold husk over tamale, being sure to cover filling with dough; fold over 1 more time. Fold bottom end of husk under. Place tamale, seam side down, on the rack of a broiler pan lined with a damp towel. Repeat procedure with remaining husks, Basic Masa Dough, and filling. Cover filled tamales with another damp towel. Pour 2 cups hot water in the bottom of a broiler pan; top with prepared rack.

    5. Steam tamales at 450° for 55 minutes, adding water as necessary to maintain a depth of about 1/2 inch. Let the tamales stand for 10 minutes.

    Nutritional Information

    Amount per serving

    • Calories 278
    • Calories from fat 25 %
    • Fat 7.7 g
    • Sat fat 2.5 g
    • Mono fat 2.8 g
    • Poly fat 1.7 g
    • Protein 11.9 g
    • Carbohydrate 42.3 g
    • Fiber 4.4 g
    • Cholesterol 24 mg
    • Iron 2.2 mg
    • Sodium 586 mg
    • Calcium 108 mg

White Chili


    • 1 tablespoon olive oil
    • 1 medium onion, diced (about 1 1/2 cups)
    • 2 stalks celery, diced (about 1/2 cup)
    • 3 medium poblano peppers (about 4 ounces each), seeded and white ribs removed, finely diced (about 1 1/2 cups)
    • 1 clove garlic, minced
    • 1 teaspoon ground cumin
    • 1/2 teaspoon ground coriander
    • 1/4 teaspoon cayenne pepper, more to taste
    • 1 pound ground white meat turkey
    • 2 (15.5-ounce) cans white beans such as cannelini, preferably low-sodium, drained and rinsed
    • 4 cups low-sodium chicken broth
    • 3/4 teaspoon dried oregano
    • 1 (15.5-ounce) can hominy, drained and rinsed
    • Salt
    • 1/4 cup nonfat plain Greek-style yogurt
    • 2 tablespoons chopped fresh cilantro leaves
    • Lime wedges
Heat the oil in large pot or Dutch oven over moderate heat. Add the onion, celery, poblanos, and cook, stirring occasionally, until the vegetables are soft, about 8 minutes. Add the garlic, cumin, coriander and cayenne and cook, stirring, until fragrant, about 30 seconds.
  • Add the ground turkey and cook, breaking up the meat with a spoon, until the meat is no longer pink about 2 minutes. Add the white beans, broth and oregano. Cook, partially covered, stirring occasionally, for 25 minutes.
  • Add the hominy and salt and more cayenne pepper, to taste, and continue cooking, partially covered, 10 minutes longer. Ladle into individual bowls and top each serving with 1 tablespoon of yogurt and 1 1/2 teaspoons of cilantro. Garnish with a lime wedge.

Per Serving:

  • Calories 320; Total Fat 6 g; (Sat Fat 0.5 g, Mono Fat 2 g, Poly Fat 1 g) ; Protein 31 g; Carb 37 g; Fiber 9 g; Cholesterol 30 mg; Sodium 310 mg
  • Excellent source of: Protein, Fiber, Thiamin, Vitamin C, Iron, Magnesium, Phosphorus
  • Good source of: Riboflavin, Niacin, Vitamin K, Potassium, Zinc

Grilled Steak with Green Beans, Tomatoes and Chimichurri Sauce


Serves 4
    • 3/4 pound green beans, trimmed
    • 1 pint grape tomatoes, halved
    • 1 tablespoon olive oil, plus more for grill grates
    • Kosher salt and freshly ground pepper
    • 2 strip steaks (about 1-inch thick), about 1 1/2 pounds total, trimmed of excess fat and halved
    • Chimichurri sauce, recipe follows
    • Chimichurri Sauce:
    • 1/2 small garlic clove
    • 1 tablespoon red-wine vinegar
    • 1/4 cup fresh herbs, such as parsley, mint and cilantro
    • 1 tablespoon extra-virgin olive oil
    • 1 tablespoon water
    • Kosher salt and freshly ground black pepper
  • Place a double layered piece of heavy-duty foil on a tray or cutting board; fold and gather edge to form a rim. Toss the green beans and tomatoes on foil with 1 tablespoon olive oil; season with salt and pepper.
  • Preheat a grill to medium. Lightly oil the grill grates and season the steak with salt and pepper. Slide the foil tray onto the grill; cook, tossing occasionally, until the beans char slightly and cook through, about 15 minutes.
  • Meanwhile, add the steaks to the grill; cook until desired doneness, about 5 minutes per side for medium-rare. Remove steaks to cutting board to rest 5 minutes. Slice, and serve steak and the vegetables with the Chimichurri Sauce.
  • Nutritional analysis per serving of steak and tomatoes
  • Calories 451; Total Fat 29g (Sat Fat 11g, Mono Fat 13.4g, Poly Fat 1.54) ; Protein 37g; Carb 9g; Fiber 4g; Cholesterol 94mg; Sodium 217mg

Chimichurri Sauce:

  • Combine the garlic, vinegar, herbs, olive oil and water in small food processor; pulse until herbs are coarsely chopped. Season with salt and pepper.
  • Calories 33; Total Fat 3.5g (Sat Fat .5g, Mono Fat 2.7g, Poly Fat 0.3g) ; Protein 0g; Carb 0g; Fiber 0g; Cholesterol 0mg; Sodium 120.5mg

© 2016 Television Food Network G.P. All Rights Reserved.


Squash and Spinach Lasagna


Total Time::1 hr 15 min

8 servings
    • 9 no-boil lasagna noodles
    • 1 tablespoon extra-virgin olive oil
    • 3 cloves garlic, finely chopped
    • 1 large onion, finely chopped
    • Kosher salt and freshly ground black pepper
    • 4 cups lowfat (1-percent) milk
    • 1/4 cup cornstarch
    • Two 5-ounce packages baby spinach
    • 1/2 cup fresh flat-leaf parsley leaves, finely chopped, plus more, for garnish
    • 1/4 teaspoon freshly grated nutmeg
    • 1 butternut squash (about 2 1/2 pounds), peeled, seeded, halved lengthwise and cut into 1/4-inch-thick half-moons
    • 2 cups shredded part-skim mozzarella
  • Preheat the oven to 400 degrees F. Soak the lasagna noodles in warm water.
  • Heat the oil in a large skillet over medium heat. Add the garlic, onions and salt and pepper. Cook, stirring occasionally, until the vegetables are tender and browned, about 10 minutes. If the mixture becomes too dry, add a tablespoon or two of water.
  • Meanwhile, stir together 1/2 cup of the milk and the cornstarch in a small bowl until smooth. Heat the remaining 3 1/2 cups milk in a large saucepan until bubbling. Stir the cornstarch mixture into the milk and bring to a boil. Simmer, stirring, until the milk thickens to the consistency of a thin batter, about 5 minutes. Stir in the onion mixture, spinach, parsley and nutmeg, and cook until the spinach wilts. Season with salt and pepper. Remove from the heat.
  • Drain the noodles. Spread 1 cup of the spinach mixture over the bottom of a 13- by 9- by 2-inch glass or ceramic baking dish. Arrange 3 lasagna noodles over the spinach. Arrange half of the squash over the noodles, overlapping slightly, and sprinkle with one-third of the mozzarella. Spoon 1 cup spinach mixture over the cheese, and top with 3 noodles, the remaining squash and another third of the mozzarella. Top with 1 cup spinach mixture, followed by the last 3 noodles and the remaining 1 cup spinach mixture. Cover tightly with foil; reserve the remaining mozzarella.
  • Bake for 40 minutes. Uncover and sprinkle the remaining mozzarella over the top. Bake until bubbling and the squash is tender, about 15 minutes. Let stand at least 10 minutes before serving.

Cook’s Note: For freezing and reheating, allow the lasagna to cool completely. Divide into 8 even portions and store in a freezer-safe resealable plastic bag or container. Transfer to a microwave-safe plate, loosely cover with plastic wrap and microwave until hot, 4 to 5 minutes.

Tuscan-Style Tuna Salad


2 6-ounce cans chunk light tuna, drained

  • 10 cherry tomatoes, quartered
  • 4 scallions, trimmed and sliced
  • 2 tablespoons extra-virgin olive oil
     2 tablespoons lemon juice
     ¼ teaspoon salt
  • 1 15-ounce can small white beans, such as cannellini or great northern, rinsed
  • Preparation

    • Ready In

      10 minutes

    1. Combine tuna, beans, tomatoes, scallions, oil, lemon juice, salt and pepper in a medium bowl. Stir gently. Refrigerate until ready to serve.
    • Make Ahead Tip: Cover and refrigerate for up to 2 days.
    • Notes: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.
    • When you use canned beans in a recipe, be sure to rinse them first in a colander under cold running water, as their canning liquid often contains a fair amount of sodium.

    ©2017 Eating Well, Inc.


Paleo Chicken One Pot Dish


Paleo Chicken & Sweet Potato Bake

You’ll need:

  • 2 chicken breasts (free-range organic is preferred)
  • 2 large sweet potatoes, washed and cut into wedges (I left the skin on)
  • 1 pint assorted grape tomatoes
  • 4 large cloves of garlic, minced (you can use more or less according to taste)
  • 2 Tbs. Italian seasoning
  • 1/2 tsp. red cracked pepper
  • sea salt
  • olive oil

Preheat your oven to 425 degrees

In a large Ziploc  bag, add potato wedges, a drizzle of olive oil, and half of your spices – 2 cloves of minced garlic, 1/2 tsp. salt, 2 tsp. Italian seasoning, and 1/4 tsp. of cracked pepper. Seal and shake ingredients until fully coated. Empty onto a baking sheet and bake for 10-15 minutes or until edges begin to turn slightly brown.

In the same large Ziploc  bag, add chicken breasts, a drizzle of olive oil, and the other half of your spices – 2 cloves of minced garlic, 1/2 tsp. salt, 2 tsp. Italian seasoning, and 1/4 tsp. of cracked pepper. Seal and shake ingredients until fully coated.

Then in a large skillet over med high heat, add a drizzle of olive oil and brown chicken on both sides (a splatter screen is very helpful for this step!). Once the chicken is browned on both sides, your sweet potatoes should be ready. Remove them from the oven and add them to the outer edges of the pan, along with your tomatoes. Cook uncovered (shaking the pan every so often  to prevent sticking) for another 7-10 minutes or until chicken is cooked through. This  dish will serve 2 and can easily be doubled or tripled to suit your needs.

© Linda Wagner All Rights Reserved

Bacon and Eggs Grilled Cheese Sandwich

1 package of sliced prosciutto – Kosher salt and fresh ground black pepper as needed – Olive oil, as needed – Rustic Italian style bread, sliced into 4 large slices, drizzled with olive oil and salt and pepper – 1/4 bunch of fresh basil, chiffonade – 1 pound of fresh Real California Mozzarella cheese, slice into ¼ inch slices, seasoned with salt and pepper – 1 large tomato, sliced into ½ inch slices, seasoned with salt and pepper – 1/2 pound Real California Butter – 4 eggs


Serves 4

Peel the slices of prosciutto and lay into a hot pan with a little bit of olive oil. Cook until crispy and remove to a paper towel lined plate.

In a non-stick sauté pan, add 1tsp California Butter.

Crack one egg into the center of the pan and cook gently until the white is firm but the yolk is still soft.

Gently slide the egg off and repeat with the other egg

Take each slice of bread and layer with tomato and cheese.

Place under a broiler until cheese is melted, remove and reserve.

Gently slide the eggs on top of the sandwiches.

Garnish with basil.

© 2017 California Milk Advisory Board, an instrumentality of the CA Dept. of Food and Ag. All rights reserved

Colleen’s Slow Cooker Jambalaya



Prep 20 minutes  Cook 8 h  Ready In 8 h 20 minutes

Recipe By: MyPlate
Serve over cooked rice.


  • 1 pound skinless, boneless chicken breast halves – cut into 1 inch cubes
  • 1 pound andouille sausage, sliced
  • 1 (28 ounce) can diced tomatoes with juice
  • 1 large onion, chopped
  • 1 large green bell pepper, chopped
  • 1 cup chopped celery
  • 1 cup chicken broth
  • 2 teaspoons dried oregano
  • 2 teaspoons dried parsley
  • 2 teaspoons Cajun seasoning
  • 1 teaspoon cayenne pepper
  • 1/2 teaspoon dried thyme
  • 1 pound frozen cooked shrimp without tails


  1. In a slow cooker, mix the chicken, sausage, tomatoes with juice, onion, green bell pepper, celery, and broth. Season with oregano, parsley, Cajun seasoning, cayenne pepper, and thyme.
  2. Cover, and cook 7 to 8 hours on Low, or 3 to 4 hours on High. Stir in the shrimp during the last 30 minutes of cook time


Chicken Apple Pasta Primavera


Here’s a flavorful mixture of chicken apple sausage, vegetables and pasta for a quick family dinner meal. Try it with red pepper flakes and/or freshly grated Parmesan cheese.

  • 1 box (16 ounces) pasta, any shape
  • 1/4 cup olive oil
  • 1/4 cup butter or margarine
  • 1 teaspoon minced garlic
  • 2 yellow squash, sliced or if large, cut lengthwise then slice
  • 2 zucchini, sliced or if large, cut lengthwise then slice
  • 4 links chicken apple sausage, diced
  • salt
  • pepper
    1. Prepare pasta according to package directions.
    2. Meanwhile, heat about 1 tablespoon of oil in a large skillet and cook sausage until well browned. Remove sausage from pan and drain drippings. Or, leave drippings in the pan for more flavor.
    3. Add remaining olive oil and butter or margarine to pan and saute garlic over medium heat until just soft, being careful not to blacken it. Add vegetables and cook until just tender.
    4. Return sausage to pan and heat through. Add salt and pepper to taste.
    5. Toss with pasta and serve. Or, serve on top of pasta, drizzled with oil from the pan.

©2006-2016 Cozi Inc. All rights reserved. Cozi is a part of the Real Simple Home & Lifestyle Network.