Broccoli with Cheese Sauce

Broccoli with Cheese Sauce

• 1 bag Mann’s Broccoli Wokly (or about 2 C. broccoli florets)
• 1 C. heavy cream
• 1 8-oz. pkg. shredded Swiss cheese

Cook broccoli to desired tenderness and season to taste. Drain and set aside. In medium saucepan (I used the same saucepan I cooked the broccoli in - less mess), heat cream. Add cheese and stir until melted. Add broccoli and stir gently until broccoli is coated with the sauce.
NOTE: After this cooled, the sauce thickened a bit and it became sort of casserole-ish.
It would make a good casserole with diced chicken added.

Eggplant Lasagne

Eggplant Lasagne

• 1 large, or 2 medium eggplants
• 1 c. ricotta cheese
• 2 eggs
• 1/2 - 1 c. grated Parmesan cheese
• 1 tsp. parsley flakes
• Salt & pepper
• 1 lb. (or more) ground beef or turkey
• Chopped green pepper (optional)
• Minced garlic (optional)
• 1 c. low carb spaghetti sauce
• Mozzarella Cheese - (alot)

Peel one large, firm eggplant and slice it lengthwise into "steaks" approx. 1/4" thick. (You need at least 16-20 of these "steaks" so use two eggplants if you don’t get enough). Pam-spray a baking sheet or two and bake eggplant steaks at 400‘F. for 8-10 min, or until softened. Keep an eye on your eggplant, because if you cut it unevenly (as I always do) the skinny parts will get crispy before the fat parts are soft.
While eggplant is baking, make a mixture of 1 c. ricotta cheese, 2 eggs, 1/2 - 1 c. grated parmesan cheese, 1 tsp. of parsley flakes and salt to taste. Brown about 1 lb. (or more!) ground beef or turkey in a skillet. Add chopped green pepper and minced garlic to this (optional). Salt and pepper to taste. Use a pan about 10 x 13, but you will need a bigger one if you use lots of ground meat. Spread 1/3 c. of the lowest carb spaghetti sauce you can find over the bottom of your pan. Place a layer of baked eggplant over the sauce. Cover eggplant with 1/2 the ricotta mixture, then 1/2 the beef. Sprinkle a generous handful of shredded mozzarella over the beef. (If your beef is a little warm, this is good, because it will slightly melt the mozzarella and make it easier to spread the next 1/3 c. of spaghetti sauce).
Repeat the layers, and end with a final layer of eggplant covered with a final 1/3 c. of spaghetti sauce. Sprinkle with a little more shredded mozzarella and grated parmesan cheeses. Bake at 375‘F. for about 45-60 min. Cover with foil and bake for 40 min., and then remove foil to allow cheese to turn golden.
Let the finished lasagna stand for a while. This is so the eggplant can absorb all the juices. If you don’t let it stand you will see a lot of "water" seep into the empty spot after you take out your portion, but the eggplant will eventually absorb all this moisture.

Spinach and Mushroom Frittata

Spinach and Mushroom Frittata

• 1 10-oz pkg of frozen chopped spinach, thawed and squeezed thoroughly to remove liquid
• 4 eggs or equivalent egg substitute
• 1 C part-skim ricotta cheese (I’m sure you could use the NF)
• 3/4 C freshly grated Parmesan cheese
• 3/4 C chopped portobello mushrooms
• 1/2 C finely chopped scallions with some green tops
• 1/4 t dried Italian seasonings
• Salt and pepper, to taste

Preheat oven to 375 degrees. In a large bowl, whisk together all ingredients until well mixed. Spray a 9-in pie plate with cooking spray and fill with the spinach mixture. Bake for 30 minutes, or until browned and set. Let cool for 20 minutes, cut in wedges and serve.

Fast Fabulous Frittata

Fast Fabulous Frittata

• Prepare the veggies and eggs in an ovenproof skillet you can run under the broiler to
• finish cooking the top.
• 2 strips of bacon cut into 1/2 inch pieces
• 1 onion, halved lengthwise and slivered
• 1 red and 1 green bell pepper cut into 1/4-inch strips.
• 2 T olive oil (optional)
• 4 eggs lightly beaten
• 3 T cream (replaces milk)
• Salt & pepper to taste
• 2 thin slices of baked ham, coarsely slivered
• 1 T chopped flat-leaf parsley

Place bacon pieces in a 10-inch ovenproof skillet and cook over medium heat about 6 minutes to render fat. Use a slotted spoon to remove the bacon to a paper towel to drain. Reduce the heat to low.
Add the onion and peppers to skillet (add the olive oil if necessary) and cook for 5 minutes. Remove from the heat and sprinkle with the drained bacon pieces.
Preheat the broiler. Beat the eggs, cream, salt, pepper, ham and parsley in a bowl. Pour over the vegetables in the skillet.
Cook the egg mixture on the stove over medium heat until the bottom is set and top is still slightly wet.
Place the skillet under the broiler, 4 to 6 inches from the heat source, until the top of the frittata is puffed and set, 2 to 3 minutes.
Serves 2 to 4. Per serving (based on 4): 237 calories, 6g carb less if made with cream instead of milk.

Spinach and Mushroom Frittata

Spinach and Mushroom Frittata

• 1 10-oz pkg. frozen chopped spinach, thawed and squeezed dry
• 4 eggs
• 1 C ricotta cheese
• 3/4 C freshly grated Parmesan (I use Peccorino Romano)
• 3/4 C chopped portobello mushrooms
• 1/2 C finely chopped green onion with some green tops (about 4 large)
• 1/8 t. dried oregano
• 1/8 t. dried basil
• 1/2 t. salt
• 1/8 t. pepper

Preheat oven to 375 degrees. In a large bowl, whisk together all ingredients until well mixed. Spray a 9" pie plate with cooking spray and fill with the spinach mixture. Bake for 30 minutes, or until browned and set. Let cool for 10-15 minutes; cut in wedges and serve.