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Recipes I've Shared:

Baked Chicken Fajitas Lettuce Wraps

Net carbs: 9.4g (or 7g subtracting: Splenda 2.4g SA's)
This could easily be done with shrimp substituted for chicken but cooking time may be decreased - start at 8 minutes for the shrimp.

Broccoli Protein Soup

This has really hit the spot for me while on the Ideal Protein Diet.

Very Good (1 rating)
Ideal Protein Wildberry Muffins

Yummy! Equals 2 servings. Half the recipe is 1 IP food & 2 tsp oil allotment

Incredible! (1 rating)
Cauiflower Tots, Low Carb

Just over 2 grams of net carbs per 4 tots


Juicy even if you cook them well done!

Pot Roast

No knife required.

Incredible! (1 rating)
Cheeseburger Quiche

This is one of my favorite make-ahead grab-&-go meals. If you would rather make a casserole, use a 9x9 pan. Double the recipe if your whole family wants to indulge.

This dish really is like eating a cheeseburger.

Faux Corn Bread Muffins, Low Carb

This is so yummy & really does have the taste & texture of a corn muffin

Sweet Tangy BBQ Sauce, Low Carb

Less than 5 net grams of carbs per 1 oz serving

Incredible! (1 rating)
Tater Turnip Mash, Low Carb

So good & low carb. I will be working on a potato salad using this vegetable! Tastes better than the cauli mash recipes!

Keto Protein Shake

This shake will hold you much better than smoothies or plain protein shakes.

Balsamic Chicken Bites

This is great over a tossed salad or as a protein snack.

Beefy Onion Cream Soup or Pan Gravy

Tastes good as a soup as well.

Chicken Pot Pie, Crustless 417 gram serving

I adapted this recipe from America's Test Kitchen. Love the toasting of the flour for a thickener - worked great!

Tacos for a Crowd @ 83 cals

I love to make huge batches & divide into different dishes to freeze & eat another time. It is very good - has the grand kids seal of approval. The ground turkey helps to bring down the calorie load.

Strawberry Sauce, No Added Sugar

Tastes great over oatmeal, pancakes, waffles, etc.

Fish Tacos, adapted from Fred Meyer

I was afraid my husband would hate these because of the dressing used in the slaw. Wrong - he LOVED it as did I.

Low Carb Creamed Spinach Stuffed Chicken

Altered from Dr. Oz's web site "Carb-Cutter's Chicken Cordon Bleu"

Bread, Paleo or Low Carb

I got this recipe from Free The Animal.

Caramelized Onions, Paleo Style 57g or 1/4 cup

Yummy with anything but especially great with roast beef sandies, burgers, hot dogs, roast chicken!

Garlic Crock Pot Chicken Thighs

Such an easy dish to make. If you like add potatoes or other root vegetable to the bottom of the pot prior to cooking. Rice or noodles can also be a nice side dish.

Pasta Salad, Sweet 'n Spicy BEST

One of my favorites lightened up a bit.

Cheese Tortilla Pizza

I slightly adapted this original recipe on Simply Recipes (posted by Elise) at

Crispy Baked Pork Loin Chops

Better than "Shake n Bake"!

Balsamic Chicken Thighs

If you don't like spicy, leave out the cayenne & use regular yellow mustard or even a honey mustard.

Turkey Sausage Egg Scramble

I put a bit of red taco sauce on the plate & dip the eggs in it.

I did try using 2 large eggs, too much for me & here in my town it's really hard to find medium sized eggs.

Egg Salad Sandwiches, no crack/no peel

Got this recipe from


I got the original recipe from Snack Girl at

Dr. Oz's Chickpea Muffins

4/29/12 Made the muffins. They are not a sweet muffin but a savory one, so you may want to add some salt/pepper. They do not raise either.

Chicken Mex Lasagna

This dish can be made ahead of time & assembled just before cooking, add at least 10-15 minutes more cooking time. You can also leave the tortillas out, slice them into 8 pieces each, spray them with Pam & bake until crispy.

Pineapple Chicken Breasts, Baked

By all means, take a little extra time to thicken the juices - you won't be sorry.

Spicy Kale Chips

Super easy recipe that I adapted from I was very surprised because I heard that kale is bitter - NOT - these are YUMMY!!

Silken Cream of Tomato Soup

I adapted this recipe from the Dr. Oz website. It's a heart healthy comfort food that even your kids will love.

Meat Loaf, Momma K Style

This has been a favorite of my family's for decades. It makes great sandwiches.

Creamy Chicken Slow Cooker Stew

Yummy - this is one of my favorites now. The stew is quite thick. I did top it with about 1 tbsp of shredded parmesan cheese & mixed in some light sour cream after dishing it out into my bowl (not included in nutritional values). I even prepared some left overs for lunch at work tomorrow & topped it with another cup of mixed vegetables & a bit of water for reheating. Because the sodium content is high, I think I'll try a salt free boullion in place of the store bought broth.

Spicy Crispy Chicken Thighs, Oven Baked

I love the combination of the mustard and canola mayonnaise (much lower in fat than regular). It adds a nice flavor really gives the panko coating something to stick to. I hope you like it too. If you don't like spicy, leave out the cayenne & use regular yellow mustard or even a honey mustard.

Baked Halibut with Croutons

I adapted this recipe from an Alaskan cookbook. My husband and I fell in love with this dish. You can further cut the calories by using a no fat or reduced fat sour cream. Whatever you do - don't skip the onions!

Zesty Grilled Chicken Thighs

These get a very nice carmelized crust on the edges. They make GREAT leftovers.

Pasta Salad, Sweet 'n Spicy

One of my favorites lightened up a bit.

Quinoa Spicy Pasta Salad

I prefer the sweet bread & butter pickles with this but only had the dill kind. Still quite good.

Spinach Strawberry Salad with Cinnamon Pear Balsamic Dressing

You can find this vinegar at Oliver's in San Clemente, CA.

Chicken Cordon Light Blue

My daughter gave me this idea. Salt lover's may want to salt this dish but those on lower sodium. Personally I'll be adding some cayenne pepper next time. Large portion size at 6 servings. Tasty!

Gorgonzola and Balsamic Chicken Cutlets

If you don't like the heat, leave out the chipotle pepper flakes. Gorgonzola cheese has a strong flavor so at times (depending on my company), I'll use Swiss cheese.

Potatoe Salad, Lightened Up

Sodium per 113g is 319mg; Calories 145; Fat 8.2g

Incredible! (1 rating)
Chicken Corn Chowder, Low Sodium

I buy a whole rotisserie chicken at the grocery store for this recipe and use only the dark meat for the soup. Use the breast for salads & sandwiches. 1 cup serving has 138 mg sodium

Rhubarb Ginger White Tea, Iced

Very healthy low cal, super easy, and flavorful drink.

Chicken & Black Bean Soup, Slow Cooker

Super easy and delicious! Less than 360mg sodium per 1.5 cup serving.

Beer Braised Chicken & Black Bean Soup (Slow Cooker)

Recipe adapted from Real Simple. Has less than 355mg sodium per serving.

Lasagna, Slow Cooker Style

This is a reduced sodium dish. I dropped the noodles from 12oz to 8oz to further reduce the calories.

Breakfast Strata, Heart Healthy Reduced Sodium

Adapted from recipe found at 305 mg sodium per serving.

Rice with Black Beans, Low Sodium 1/2 cp serving

This dish has a nice nutty taste. Total of 78 mg of sodium per 1/2 cup serving. If you like it spicier - add more cayenne.

Turkey Burgers with Mushroom Gravy, Low Sodium

This has got a wonderful gravy and is an easy dish to make. My husband who loves his salt and hates mushrooms really like the taste (after removing the mushrooms to my plate). Less than 90mg sodium per serving.

Balsamic Vinegarette, Low Sodium 2 Tbsp

Sodium is just under 7mg per serving and 52 calories. This is a great basting sauce for chicken breasts also.

Spaghetti Sauce, Low Sodium 1 cup serving

Found a starter recipe and built on it. Serve with whole wheat spaghetti noodles for a nutritious dinner with about 95 mg of sodium

Braised Beef Round Roast, Low Sodium

Cooked this one up mainly for sandwich meat. A crock pot can be used instead of a dutch oven. Contains 101 mg of sodium per 3oz slice of meat with sauce.

Hamburger, Low Sodium 4oz uncooked/2.7 cooked

Approx 77 mg sodium per serving size. Makes 10 patties. I like to mix 1/2 Tbsp of balsamic vinegar and 1 Tbsp of no salt added ketchup for a condiment (tastes like a steak sauce).

Cole Slaw Low Sodium 1 cp serving

Sodium per serving 88 mg. Very yummy

Bread and Butter Pickles Low Sodium

14.3 mg sodium per 4 oz serving. Yummy sweet pickle will keep 2 weeks in the refrigerator. Hubby loves the onions in this.

Barbequed Chicken Crock Low Sodium

94 mg sodium per serving. Serves 10, 1 cup servings. The vinegar really give this good tang and the fruit adds the sweetness.

Baked Foil Chicken Breast, Low Sodium (83mg/serving)

I like to make a large batch and use leftovers for sandwiches or salads. Much lower in sodium than what you'll find in the store!

Pot Roast and Sauce for Pressure Cooking, LOW SODIUM

This is a delicious dish but I did add "Nu-Salt" to the finished product. I do miss my salt.

Garlic n Cheese Mashed Potatoes

Potatoes are higher in potassium that bananas. I keep them a part of my diet because it's a nutrient I seem to be short of consistently. Plus my husband's a meat and potatoes guy.

Moose Burger Stroganoff

Moose meat is very low in fat but if you don't have a hunter in the family substitute a lean beef burger or turkey burger. I threw the spinach in because it was left over from lunch - always trying to get more veggies in (my husband loves this dish but HATES spinach, shhh don't tell). I add some red pepper flakes to increase the heat.

Cheesecake Bars, Light is Right

Got this recipe from the Smuckers web site. Sounds Yummy!