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Mashed Garlic Turnips - (Makes 2 servings)



3 cups diced turnip

2 cloves garlic, minced

1/4 cup heavy cream

3 tablespoons melted butter

Salt and pepper, to taste



1.  Boil the turnips until tender.


2.  Drain and mash the turnips.


3.  Add the cream, butter, salt, pepper and garlic.  Combine well and serve.


calories fat protein carbs
150 14g 3g 4g



Lasagna-Style Spaghetti Squash - (Makes 6 servings)



25 slices mozzarella cheese

1 large jar (40 oz.) marinara sauce

30 oz. whole-milk ricotta cheese

2 large spaghetti squash cooked (44 oz)

4 lbs. ground beef



1.  Preheat your oven to 375 degrees F.


2. Slice the spaghetti squash and place it face down inside an oven proof dish.  Fill with water until covered.


3.  Bake for 45 minutes until skin is soft.


4.  Sear the meat until browned.


5.  In a large skillet, heat the browned meat and marinara sauce.  Set aside when warm.


6.  Scrape the flesh off the cooked squash to resemble strands of spaghetti.


7.  Layer the lasagna in a large greased pan in alternating layers of spaghetti squash, meat sauce, mozzarella, ricotta.  Repeat until all ingredients have been used.


8.  Bake for 30 minutes and serve.


calories fat protein carbs
420 31g 25g 5g



No Potato Shepherd's Pie - (Makes 6 servings)



1 lb. lean ground beef

8 oz. low-carb mushroom sauce mix

1/4 cup ketchup

1 lb. package frozen vegetables

1 lb. Aitkin's low-carb bake mix or equivalent



1.  Preheat the oven to 375 degrees F.


2.  Prepare the bake mix according to the package instructions.  Layer into the skillet.


3.  Brown the ground beef with salt.  Stir in the mushroom sauce, ketchup and mixed vegetables.


4.  Bring the mixture to a boil and reduce the heat to medium, cover and simmer until tender.


5.  Bake until piping hot and serve.


calories fat protein carbs
480 28g 12g 10g



Cheesy Bacon Butternut Squash - (Makes 2 servings)



1 tablespoon olive oil

1/2 lb.  sliced butternut squash

Kosher salt& black pepper

1/2 cup grated Parmesan cheese

2 oz. chopped bacon



1.  Set the oven to 425 degrees F to preheat then grease the baking tray.


2.  Add the olive oil in a medium skillet to heat to sauté the bacon, butternut squash, and the seasonings for 2 minutes.


3.  After 2 minutes, pour everything on the baking tray to bake for 25 minutes.


4.  Remove from the oven, sprinkle the parmesan cheese on top and bake for 10 more minutes.


5.  Serve while still warm.


calories fat protein carbs
335 23.7g 19.3g 12g



Lemon Pepper Green Beans - (Makes 2 servings)



1 tablespoon butter

Crushed red pepper flakes

Sea salt & black pepper

1/2 lb. boiled green beans

1 garlic clove, minced

1/2 teaspoon lemon pepper seasoning



1.  Put a large skillet over medium-high heat to melt the butter.


2.  Add the lemon pepper seasoning, garlic, and red pepper flakes to fry for 1 minute then add the green bens.


3.  Add black pepper and salt then cook for 5 minutes.  Serve.


calories fat protein carbs
91 5.8g 2.1g 8.8g



Browned Butter Asparagus - (Makes 2 servings)



1/4 cup our cream

12 oz. green asparagus

1 1/2 oz. grated parmesan cheese

Salt & cayenne pepper

1 1/2 oz. butter



1.  Sprinkle the asparagus with cayenne pepper and salt.


2.  Put a skillet over medium heat to melt the 1 oz. of butter.


3.  Saute the asparagus for 5 minutes then transfer into a bowl.


4.  Put the remaining butter in the skillet to heat until browned.


5.  Add the asparagus, parmesan cheese, and sour cream.  Serve.


calories fat protein carbs
315 27g 11.6g 8.5g



Roasted Brussels Sprouts - (Makes 2 servings)



1 tablespoon olive oil

8 oz.  Brussels sprouts

1/2 teaspoon dried rosemary

2 oz. parmesan cheese, shaved

Salt & black pepper



1.  Set the oven to 450 degrees F. to preheat, then grease a baking tray with 2 tablespoons of oil.


2.  Mix the brussels sprouts with black pepper, dried rosemary, and salt then transfer to a baking tray.


3.  Add the parmesan cheese and olive oil on top.


4.  Put in the oven to roast for 20 minutes.  Serve.


calories fat protein carbs
202 5.3g 12g 12g

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