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Swiss & Crab Pie
1 cup Swiss (or cheddar), shredded
8 oz crab meat
3 beaten eggs
3/4 c heavy cream
1/4 c water
1/2 t salt
dry mustard to taste

  • Preheat oven to 325.
  • Sprinkle cheese in large quiche or pie pan, lightly sprayed with PAM.
  • Top with crab. Mix remaining ingredients and pour over top. Bake 40-45 min.

Serves 4 @ 3 carb

Savory Roasted Chicken
Note: Serves 3-4 . Total Carbohydrates: 20

1 chicken, 3 1/2-4 lbs.
salt and pepper
1/4 lb. prosciutto, in one piece, diced into 1/2-inch cubes
1/3 cup shallots, minced
2 cloves garlic, minced
1/2 cup whole green olives, un-pitted
1/2 cup white wine
Salt and pepper to taste
Preheat the oven to 350°F.

  • With a sharp heavy knife, split the chicken down the backbone and open it up.
  • Turn it breast side up and flatten with the palm of your hand.
  • Cut a slit in the skin at the bottom of the breast and slip the “ankles” of the chicken through the slit.
  • Sprinkle liberally with salt and pepper.
  • Transfer the chicken, breast side down, to a lightly oiled roasting pan.
  • Bake for 45 minutes.
  • While the chicken is baking, prepare and combine the prosciutto, shallots, garlic and olives.
  • Remove the chicken from the oven and transfer to a plate.
  • Remove any accumulated fat from the roasting pan.
  • Scatter the prosciutto mixture evenly in the roasting pan and add the white wine.
  • Place the chicken skin side up into the pan.
  • Bake for 45 minutes longer.
  • Remove the chicken from the pan.
  • Either carve the chicken or cut it up into serving pieces.
  • Pour the prosciutto mixture over the chicken and serve.

Pan Asian Fried Rice
Note: Serves 4 as a main course, 8 as a side dish (very low carb count total carb count is 57 for the whole meal) This is a pan-Asian mix combining flavors and techniques from China, Thailand and Vietnam. Chinese like their fried rice to be white, Thais like the flavor of golden fried garlic and Vietnamese like to add a bit of black pepper.

You can use raw meat, shrimp or prawns. Just make sure it’s in small pieces and thoroughly cooked before adding the eggs. If you’re used to the darker version, add a splash of soy sauce – go easy or the rice may be too wet – and reduce the salt.

You can use this without the meat as a side dish. Delish with crumbled feta, olive oil and chopped tomato on top. The variations are endless: a bit of curry powder, some grated lemon rind to go with fish, some chili powder…

2 lbs. trimmed cauliflower
4 Tbsp. vegetable oil
4 cloves garlic, minced
3-4 cups diced, cooked meat
3 eggs
1 tsp. salt
2 green onions, thinly sliced
1/2 tsp. freshly ground black pepper

  • Grate the cauliflower using the medium sized holes of a grater. Grate the core too. With your hands squeeze out as much water as you can. This may not be necessary for some cauliflower as they vary in degree of wetness.
  • Over high heat, heat the oil (bacon fat can be used here too) in a wok or large heavy frying pan and add the garlic.
  • Stir-fry until pale gold.
  • Add the meat and fry until lightly browned.
  • Break in the eggs and fry until softly scrambled.
  • Add the grated cauliflower, sprinkle with salt and stir and fry until it’s tender-crisp, about 5-8 minutes.
  • The length of time will depend on the cauliflower.
  • Stir in the green onion and pepper. Check the seasoning and serve.