SALADS, SIDES AND VEGGIES

BROCCOLI AND MUSHROOMS

  A veggie dish just on its own or with chicken perhaps!

  Serves 6

  INGREDIENTS:

  •   2 pounds broccoli, cooked and well drained
  •   2 tbsp. butter
  •   ¼ cup olive oil
  •   6 ounces mushrooms, chopped
  •   1 small onion, finely chopped
  •   2 celery stalks, finely chopped
  •   ¼ cup mayonnaise
  •   ½ pound cheddar cheese, shredded
  •   ½ tsp. each salt and pepper
  •   Garlic powder to taste
  •   2 tsp. parsley, chopped

  DIRECTIONS:

  1.     Pre-heat the oven to 350°F.
  2.     Grease a 2 quart casserole.
  3.     Sauté the onion, mushrooms and celery in the butter and oil.
  4.     Mix together the broccoli, onion mix and all of the other ingredients and place in the prepared casserole.
  5.     Place in the hot oven and bake for about 30 minutes until lightly brown.
  6.     Serve.

  Nutritional Facts per portion: Calories 360, Fat 28.7g, Carbohydrate 15.1g, Dietary Fiber 4.5g, Net Carbs 10.6g, Protein 14.9g.


SPINACH SALAD

  Serve this fresh salad as it is or you could use it as an accompaniment at a barbeque!

  Serves 6

  INGREDIENTS:

  •   10 ounces fresh baby spinach
  •   6 ounces baby tomatoes, halved
  •   1 small red onion, very thinly sliced
  •   8 ounces bacon, crisped and crumbled
  •   2 hardboiled eggs, peeled and sliced
  •   ½ cup ranch dressing
  •   2 avocado pears, mashed

  DIRECTIONS:

  1.     Mix together the avocado and dressing until it is well mixed and smooth.
  2.     Place all of the other ingredients into a large bowl and toss in the avocado dressing.
  3.     Serve immediately before the spinach wilts.

  Nutritional Facts per portion: Calories 386, Fat 30.8g, Carbohydrate 6.6g, Dietary Fiber 6.2g, Net Carbs 0.4g, Protein 19.3g.


KALE À LA SOFRITO

  A flavorful way to serve kale either as a side or as a full meal!

  8 servings as a side dish

  INGREDIENTS:

  1.   4 slices back bacon
  2.   ½ cup olive oil
  3.   4 ounces onion, coarsely chopped
  4.   6 cups kale, after washing, de-stemming and tearing
  5.   4 tbsp. sofrito sauce
  6.   Salt and pepper to taste
  7.   Water for cooking the kale

  DIRECTIONS:

  1.     In a medium sauce pan, add the oil and brown the bacon.
  2.     Sauté the onions until caramelized and a golden color.
  3.     Add the kale leaves to the bacon and onion.
  4.     Add the sofrito sauce and season to taste.
  5.     Cover the kale with cold water, bring to the boil.
  6.     Once soft, reduce the heat and simmer for around 25 minutes.
  7.     Drain off the liquid and serve.

  Nutritional Facts per portion: Calories 179, Fat 15.3g, Carbohydrate 7.0g, Dietary Fiber 1.4g, Net Carbs 5.6g, Protein 5.7g.


TANGY TUNA SALAD

 Simply toss this together for a tasty and filling salad.

 Serves 4

 INGREDIENTS:

  •  2 cups solid canned tuna in water
  •  8 tbsp. mayonnaise
  •  4 tsp. hot chili sauce
  •  2 large celery stalks
  •  1 tsp. cayenne pepper
  •  3 tsp. dried cilantro

 DIRECTIONS:

  1.  Finely chop the stalks of celery.
  2.  Place the tuna in a large bowl after draining.
  3.  Mix the mayonnaise, cilantro, celery and cayenne pepper together very well.
  4.  Add the chili sauce.
  5.  Toss into the tuna and lightly mix everything together. Refrigerate for half an hour.
  6.  Serve and enjoy.

 Nutritional Facts per portion: Calories 285, Fat 17.1g, Carbohydrate 8.0g, Dietary Fiber 0.5g, Net Carbs 7.5g, Protein 24.1g.


MARINATED BABY TOMATOES

 A light and tangy salad to accompany cold meats, cheese or fish!

 Serves 8

 INGREDIENTS:

  •  16 ounces baby tomatoes, halved
  •  3 green onions, finely chopped
  •  3 tbsp. parsley, chopped
  •  1 tbsp. granulated sugar substitute
  •  1½ tsp. garlic salt
  •  ½ tsp. pepper
  •  ¾ cup light olive oil
  •  ½ cup red vinegar

 DIRECTIONS:

  1.  Place the green onions, tomatoes and parsley in a bowl.
  2.  Mix together all of the other ingredients. Taste for seasoning.
  3.  Pour over the tomatoes.
  4.  Before serving, let it remain at room temperature for a few hours.

 Nutritional Facts per portion: Calories 188, Fat 19.3g, Carbohydrate 4.8g, Dietary Fiber 1.1g, Net Carbs 3.7g, Protein 1.1g.


BROCCOLI CRUNCH

 Bacon adds the crunch! You could also make this salad with cauliflower or a mixture of cauliflower and broccoli.

 Serves 6

 INGREDIENTS:

  •  1 pound fresh broccoli, chopped
  •  8 ounces bacon
  •  4 ounces Gouda cheese, shredded
  •  1 cup mayonnaise
  •  ¼ cup olive oil
  •  2 tbsp. white wine vinegar
  •  2 tbsp. granulated sugar substitute
  •  Salt and pepper to taste

 DIRECTIONS:

  1.  Chop up the bacon and fry in its own fat until crispy.
  2.  Drain in a paper towel.
  3.  Beat together the mayonnaise, vinegar, olive oil and sugar substitute until well blended.
  4.  Place the broccoli, bacon and cheese into a bowl and pour over the mayonnaise.
  5.  Toss together. Before serving, let it cool for an hour.

 Nutritional Facts per portion: Calories 524, Fat 42.7g, Carbohydrate 15.6g, Dietary Fiber 2.0g, Net Carbs 13.6g, Protein 21.2g.


SPECIAL EGG SALAD

 Crunchy onion and celery lift this egg salad beyond the ordinary!

 Serves 6

 INGREDIENTS:

  •  8 eggs, hard boiled and peeled
  •  ½ cup mayonnaise
  •  ¼ cup olive oil
  •  1 tbsp. white wine vinegar
  •  ¾ tsp. salt and pepper, mixed
  •  2 tsp. granulated sugar substitute
  •  1 small red onion, chopped
  •  2 celery stalks, chopped
  •  2 tbsp. parsley, chopped

 DIRECTIONS:

  1.  Mix together all of the ingredients except the eggs in a medium sized bowl.
  2.  Coarsely chop the eggs and stir them carefully into the mayonnaise mixture.
  3.  Before serving, chill in the refrigerator with a cover on.

 Nutritional Facts per portion: Calories 239, Fat 20.8g, Carbohydrate 6.6g, Dietary Fiber 0g, Net Carbs 6.6g, Protein 7.8g.


KETO RATATOUILLE

 Serve hot or cold as a salad, this versatile vegetable dish tastes delicious both ways!

 Serves 8

 INGREDIENTS:

  •  ½ cup olive oil
  •  ½ cup onion, chopped
  •  16 ounces eggplant, cubed
  •  1 large yellow bell pepper
  •  8 ounces zucchini, chopped
  •  4 cloves garlic, finely chopped
  •  12 ounces tomatoes, skinned and chopped
  •  ¼ cup vegetable broth
  •  Few drops chili sauce
  •  ½ cup fresh basil, torn
  •  Salt and pepper to taste

 DIRECTIONS:

  1.  Heat the olive oil in a skillet and fry the onion until it is sizzling.
  2.  Cook for about five minutes after adding the cubed eggplant.
  3.  Sprinkle the onions and eggplant with salt.
  4.  Add the yellow pepper to the skillet and cook for a couple of minutes. Finely add the zucchini and cook through.
  5.  Add the garlic at this stage followed by the tomatoes.
  6.  Stir well before adding the broth.
  7.  Your dish is ready when the tomatoes collapse and the eggplant is very soft.
  8.  Add the hot sauce and season to taste.
  9.  Toss in the torn basil and serve.

 Nutritional Facts per portion: Calories 147, Fat 13.0g, Carbohydrate 8.3g, Dietary Fiber 3.4g, Net Carbs 4.9g, Protein 1.8g.


PEPPERED SUMMER SQUASH

 Serve hot or cold as a salad, this versatile vegetable dish tastes delicious both ways!

 Serves 8

 INGREDIENTS:

  •  1¾ pounds yellow summer squash
  •  6 green onions, chopped
  •  6 ounce can green chilis, chopped
  •  3 cloves garlic, finely chopped
  •  1 tbsp. vegetable oil
  •  ½ cup sour cream
  •  2 eggs, beaten
  •  1½ cups strong cheddar cheese, shredded
  •  1 tsp. granulated sugar substitute
  •  Salt and pepper to taste

 DIRECTIONS:

  1.  Preheat the oven to 375°F.
  2.  Prepare a 2 quart casserole
  3.  Peel and cut up the squash. Put in a food processor and pulse to a fine chop.
  4.  Heat the oil in a large skillet and sauté the onion for a minute.
  5.  Add the squash, season with salt and pepper and cook in the skillet for about 5 minutes.
  6.  Add the garlic and sauté for an extra minute.
  7.  Remove the squash mixture from the heat and spoon it into the prepared casserole dish.
  8.  In a bowl mix together the chili, sour cream, 1 cup cheese and some seasoning.
  9.  Mix thoroughly after adding the egg.
  10.  Add this chili mixture to the squash and blend well together.
  11.  Sprinkle with the remaining cheese.
  12.  Put the dish into the oven and bake for about 25 minutes until the topping turns golden brown.

 Nutritional Facts per portion: Calories 175, Fat 13.0g, Carbohydrate 7.6g, Dietary Fiber 1.7g, Net Carbs 5.9g, Protein 8.0g.

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