Genie's Southern Kitchen

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Zucchini Pasta w/Sausage - Genie

2 small zucchini
2 T oil
1 garlic clove
1 c diced tomatoes
1 t oregano
1/2 lb. cooked Italian sausage
s&p
1/4 c grated parmesan
Slice zucchini into ribbons, using vegetable peeler and turning as you go. Saute zucchini in oil til soft and edges are clear. Add s&p. Meanwhile, heat 1 T oil in pan, add garlic. Saute, then add tomatoes and oregano. Simmer few minutes, stir in sausage. Serve sauce over zucchini; sprinkle with parmesan.
Serves 2 @ 12 carb, 4 fiber (8 NET carbs), 492 Calories, 39 fat, 17 protein.

Mock Macaroni & Cheese ~ Jolene

1 bag frozen cauliflower, cooked
3 oz cream cheese
2 T heavy cream
1 cup shredded cheddar

Preheat oven 350. Pour little cream in bottom of baking dish and add handful of cheddar. Place cream, cream cheese and remaining cheese in microwave safe dish and microwave until all can be stirred together easily. Pour drained cauliflower into baking dish (while cauliflower still hot). Pour cheese mixture over and stir well to mix. Sprinkle some Parmesan over top. Bake 35 min; allow to stand few minutes.
Total: 20 carb, 10 fiber (10 NET carbs), 963 Calories, 76 fat, 45 protein. Serves 2 as main dish and 4 as side dish.

From:

Jolene· (Original Message)

Sent: 9/14/2005 6:00 PM

Low Carb Spaghetti

Saute 1/2 large white onion(chopped) 2 large crushed garlic cloves, 1T dried oregano, 1t ground bay leaves, 2 t dried basil, 1/2 t crushed red pepper flakes, 1 t salt and 3/4 t black pepper in 2 T olive oil until onions are translucent. Set aside. Brown 1 pound lean ground beef (drain off any excess fat). Combine cooked beef, onion/herb mixture and top with 1 large can diced tomatoes and 1 packet Splenda. Simmer for 30 minutes. Cook one large bag French cut green beans in lightly salted boiling water until slightly more than al dente'- drain. Top with meat sauce and Parmesean cheese.

From:

BettyGa1

Sent: 4/30/2008 7:16 PM

Roasted Garlic Avocado Pasta

Yield 8 servings

3 med. zucchini, cut in half lengthwise and sliced
1 leek (white part only) thinly sliced, separated
1 med. red and yellow bell pepper, cut into 1-inch pieces
1 Chinese eggplant, cut in half lengthwise and sliced
3 Tbsp. balsamic vinegar, divided
1 Tbsp. olive oil
5 med. cloves garlic, finely chopped
1 tsp. salt and pepper
8 oz. penne pasta, cooked
1/2 lb. boneless, skinless chicken, cooked and cut into cubes
1/2 cup salt reduced, fat free chicken broth
1 ripe California avocado, seeded, peeled and cut into 16 slices

In a large roasting pan sprayed with non-stick cooking spray, combine all vegetables. In a small bowl, blend 2 Tbsp. balsamic vinegar, oil, garlic, salt and pepper. Pour over vegetables and toss to coat.
Roast in preheated 375 F. oven for 45 min, stirring twice.

Remove vegetables from oven and pour on remaining Tbsp. of balsamic vinegar. In a large bowl, toss together cooked pasta, roasted vegetables, chicken, chicken broth and fresh basil (optional). Portion into 8 pasta bowls and place two slices avocado and a fresh basil leaf on each.

Nutrients per Serving: calories 200; protein 15g; carbohydrates 21g; total fat 6g; cholesterol 30mg; fiber 2g; sodium 300mg

From:

BettyGa1

Sent: 5/5/2008 3:29 PM

Low Carb Noodles

Ingredients:

2 extra large eggs
1/4 cup chicken or vegetable broth
1/2 cup soy flour
1/2 cup whole wheat flour
1/2 tsp salt
2 tablespoons additional soy flour

Beat eggs thoroughly with a fork or wire whisk. Add broth to egg mixture and whisk again. Add floura and salt and mix well. Place a large sheet of waxed paper on a flat surface, or use a wooden board if you have one. Sift a tiny amount of the extra soy flour all over the waxed paper or board. Place the dough on the waxed paper, making sure that all surfaces, top and bottom, get a light coating of the soy flour (you can use high gluten wheat flour here as well for a few carbs extra.) Roll out the dough with a rolling pin until very thin. (The French rolling pins without handles work best here.) Try to roll the dough into a rectangular shape. Work fast!

Beginning with the narrow end, gently fold over about 2 inches of dough and continue turning like a jelly roll until the roll is about 3 inches thick. Dough should be dry enough so layers do not stick together, but should not have a heavy coating of extra soy flour.

With a very sharp knife, cut rolled dough in even slices �?1/4 inch wide for fettuccine and as desired for other pasta (wide noodles for gravy mixtures should be cut about 1/2 inch wide.) Unroll strips carefully so as not to break them, and arrange on waxed paper, keeping flat. The noodles may be left to dry for 1-2 hours, or cooked immediately.

To cook, bring water to a rolling boil. Add salt and put in the pasta, pushing it down gently until all is submerged in the water. (A little oil added will keep the pasta from sticking.) Cook to the al dente stage, testing frequently to make sure the pasta does not overcook. (Al dente means tender but still firm to bite.) Drain pasta thoroughly in a colander and use it with your favorite pasta recipe.

Makes 4 servings. 8.5 grams net carbs per serving.

From:

Genie· (Original Message)

Sent: 6/14/2008 5:04 PM

Low Carb Chicken Fajita Pasta Toss

Serving Size : 6

8 oz Vermicelli or thin pasta -- cooked, drained and kept

warm

1 tbsp Vegetable oil

1 lb skinless boneless chicken breast halves -- (about 4

total) cut into strips

1 cup (1 small) onion quartered -- sliced

1 cup sliced red bell pepper -- (1 small)

1 cup sliced yellow bell pepper -- (1 small)

1 cup (7-ounce can) ORTEGA® Whole Green Chiles -- drained

and cut into strips

1/2 cup ORTEGA® Thick & Smooth Taco Sauce

1/2 cup Water

1 pkg ORTEGA® Fajita Seasoning Mix -- (1.25 ounces)

Chopped fresh cilantro (optional)

Lime wedges (optional)

1. Heat vegetable oil in large skillet over medium-high heat.

2. Add chicken; cook for 4 to 5 minutes or until no longer pink.

3. Add onion, bell pepper and chiles; cook, stirring frequently, for 1

to 2 minutes.

4. Stir in taco sauce, water and seasoning mix.

5. Bring to a boil.

6. Reduce heat to low; cook, stirring frequently, for 2 to 3 minutes or

until

mixture thickens.

7. Serve over pasta.

8. Garnish with cilantro and lime wedges.

Variation : Roast, peel and slice red and yellow bell peppers prior to

adding them to the chicken.

Per Serving:

107 Calories; 3 g Fat (28.1% calories from fat); 18 g Protein;

1 g Carbohydrate; trace Dietary Fiber;

44 mg Cholesterol; 50 mg Sodium.

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