"HUMAN MEAT gets you RIPPED!" (Bird's LO CARB COOKBOOK)

MAIN DISHES

Bacon wrapped Salmon by LRichards1

Ingredients

1/4 cup balsamic vinegar

1 Tbs. honey

1/2 tsp. finely chopped rosemary

2 slices bacon (or turkey bacon to make it healthier)

4 6-oz. skin-on, scaled, center-cut salmon fillets

Kosher salt and freshly ground black pepper

Instructions

1. In a liquid measuring cup, combine the vinegar, honey, rosemary, and 2 Tbs. water.

2. Cut the bacon slices in half crosswise. Lay a slice on the flesh side of each piece of salmon and arrange the salmon, bacon side down, in a 12-inch heavy-duty nonstick skillet. Sprinkle the salmon skin with salt and pepper.

3. Set the skillet over medium-high heat and cook until the bacon is golden and crisp, 4 to 5 minutes from when it begins to sizzle. Turn the salmon and continue to cook until the skin is crisp and the salmon is just cooked through, 4 to 5 minutes more.

4. Take the skillet off the heat and transfer the salmon to a platter. Pour off the fat and return the skillet to medium-high heat. Stir the vinegar mixture well and add it to the skillet. Simmer until slightly thickened, 1 to 2 minutes. Pour over the salmon and serve.

Servings: 4

Carne Asada by LRichards1

Instead of serving this on tortillas, put it on a bed of spinach with avocado and fresh tomatoes!

Ingredients

2 pounds flank or skirt steak

2 tablespoons white vinegar

4 cloves garlic, minced

2 limes, juiced

1/2 cup olive oil

1 jalapeno, seeded and minced

1/2 teaspoon salt

1/2 teaspoon ground black pepper

1/2 teaspoon sugar

1 teaspoon ground cumin

1 large handful of cilantro, stems and leaves chopped

1/2 teaspoon chili powder and 1/2 teaspoon cayenne pepper (only if you like it spicy)

Instructions

1. Lay the flank steak in a bowl or baking dish. Combine marinade ingredients and pour the marinade over the steak. Make sure each piece is well coated. Cover in plastic wrap and refrigerate forever. Or as long as possible- I do it 2 or 3 days for Glamis, but 24 hours is what I do at home.
2. Preheat your grill over medium-high flame (you can also use a cast iron grill pan on high heat for stove-top cooking). Brush the grates with a little oil to prevent the meat from sticking. Remove the steak from the marinade. If you are cooking indoors, you may want to brush off excess marinade as the bits may burn and smoke on the hot pan. Season both sides of the steak pieces with salt and pepper. Grill the pieces for a few minutes only, on each side, depending on how thin they are, until medium rare to well done, to your preference. You may need to work in batches.
3. Remove the steak pieces to a cutting board and let rest for 5 minutes. Thinly slice the steak across the grain on a diagonal.

Servings: 6

Cobb Salad by LRichards1

This is for lazy nights, so quick and easy! PS ranch dressing is lo-carb

Ingredients

4 slices bacon (or turkey bacon)

4 eggs

1 head iceberg/Romano lettuce or spinach, shredded

3 cups chopped, cooked chicken or turkey meat

2 tomatoes, seeded and chopped

3/4 cup blue cheese, crumbled

2 avocados - peeled, pitted and diced

1 (8 ounce) bottle Ranch-style salad dressing

Instructions

1. Place eggs in a saucepan and cover completely with cold water. Bring water to a boil. Cover, remove from heat, and let eggs stand in hot water for 10 to 12 minutes. Remove from hot water, cool, peel and chop.
2. Place bacon in a large, deep skillet. Cook over medium high heat until evenly brown. Drain, crumble and set aside.
3. Divide shredded lettuce among individual plates.
4. Evenly divide and arrange chicken, eggs, tomatoes, blue cheese, bacon, avocado and green onions in a row on top of the lettuce.
5. Drizzle with Ranch.

Servings: 4

Crock Pot Carnitas by LRichards1

Skip the tortillas and serve this over a bed of lettuce with tomatoes, avocado, shredded cheese, and cilantro. Or pair it with the Peppers and Onions side dish

Ingredients

2 pounds boneless pork shoulder

Salt and freshly ground black pepper

2 teaspoons dried oregano

1 teaspoon ground cumin

1 tablespoon olive oil

1 onion, coarsely chopped

4 cloves garlic, minced

1 jalapeno, seeded and ribs removed, chopped

1 orange, cut in half

Instructions

1. Rinse and dry the pork shoulder. Salt and pepper liberally. Mix the oregano and the cumin with olive oil and rub all over pork.
2. Place the pork in a slow cooker and top with the onion, garlic, and jalapeno. Squeeze over the juice of the orange and add the two halves. Cover and cook on low for 8 to 10 hours or on high 4 hours.
3. Once the meat is tender, remove from slow cooker and let cool slightly before pulling apart with a fork.

Servings: 4

Crustless Quiche by LRichards1

You can substitute cheddar cheese for Muenster and you can substitute steamed broccoli and ham for the spinach. Also, you can do asparagus in there, turkey bacon, all kinds of stuff. This recipe is really forgiving :)

Ingredients

1 tablespoon olive oil

1 onion, chopped

1 (10 ounce) package frozen chopped spinach, thawed and drained

5 eggs, beaten

3 cups shredded Muenster cheese

1/4 teaspoon salt

1/8 teaspoon ground black pepper

Instructions

1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9 inch pie pan.
2. Heat oil in a large skillet over medium-high heat. Add onions and cook, stirring occasionally, until onions are soft. Stir in spinach and continue cooking until excess moisture has evaporated.
3. In a large bowl, combine eggs, cheese, salt and pepper. Add spinach mixture and stir to blend. Scoop into prepared pie pan (I spray it with Pam)
4. Bake in preheated oven until eggs have set, about 30 minutes. Let cool for 10 minutes before serving.

Servings: 4

Fish Dish by LRichards1

You can use salmon, mahi-mahi, or halibut for this recipe- whatever is fresh. It has brown sugar in it so it does have carbs, but its soooooooo good

Ingredients

2 lbs halibut, mahi or halibut

3 teaspoons butter or margarine, melted

2 teaspoons soy sauce

2 teaspoons Worcestershire sauce

1 TBS brown sugar

2 cloves garlic, minced

1 teaspoon garlic powder

1 teaspoon ginger

1/4 teaspoon pepper

Instructions

1. Mix ingredients together and pour over the fish. Place in flat tupperware container and store in refrigerator. Marinate 6-24 hours. (I have failed to prep this ahead of time and it was still good, if you don’t have time to marinate it for 6 hours it will still be good)
2. Cut the fish into single servings and wrap each up in foil with some of the marinade
3. Grill the foil packets for 5-10 minutes or until the fish is done. It will be flaky when you stick a fork in it.

Servings: 4

Flank Steak by LRichards1

Ingredients

1/2 cup vegetable oil

1/3 cup soy sauce

1/4 cup red wine vinegar

2 tablespoons fresh lemon juice

1 1/2 tablespoons Worcestershire sauce

1 tablespoon Dijon mustard

2 cloves garlic, minced

1/2 teaspoon ground black pepper

1 1/2 pounds flank steak

Instructions

1. In a medium bowl, mix the oil, soy sauce, vinegar, lemon juice, Worcestershire sauce, mustard, garlic, and ground black pepper. Place meat in a shallow glass dish. Pour marinade over the steak, turning meat to coat thoroughly. Cover, and refrigerate for at least 6 hours. I make it the night before and let it sit for 24 hours so its really tender
2. Preheat grill for medium-high heat.
3. Oil the grill grate. Place steaks on the grill, and discard the marinade. Grill meat for 5 minutes per side, or to desired doneness.

Servings: 6

Grilled Tri-Tip by LRichards1

Ingredients

1/4 cup soy sauce

1/4 cup olive oil

2 tablespoons water

1 tablespoon Dijon mustard

2 cloves garlic, peeled and chopped

ground black pepper to taste

2 pounds beef tri tip

Instructions

1. In a large bowl, blend the soy sauce, olive oil, water, mustard, garlic, and pepper. Place the beef tri tip in the marinade. Cover, and marinate in the refrigerator at least 4 hours. I make it the night before and marinate it for 24 hours.
2. Preheat an outdoor grill for high heat, and lightly oil grate.
3. Grill the beef 5 minutes per side, or to desired doneness. Discard remaining marinade.

Servings: 4

Herb Rubbed Roast by LRichards1

I also throw veggies in with roast, like baby carrots, onions, broccoli, etc. Just give them a light coat of olive oil and season with salt/pepper/garlic powder

Ingredients

1 teaspoon paprika

1 teaspoon kosher salt

1 teaspoon garlic powder

1/2 teaspoon ground black pepper

1/2 teaspoon onion powder

1/4 teaspoon ground cayenne pepper

1/2 teaspoon dried oregano

1/2 teaspoon dried thyme

2 tablespoons olive oil

1 (3 pound) sirloin tip roast (or tri-tip roast)

Instructions

1. In a small bowl, mix the paprika, kosher salt, garlic powder, black pepper, onion powder, cayenne pepper, oregano, and thyme. Stir in the olive oil, and allow the mixture to sit about 15 minutes.
Preheat oven to 350 degrees F (175 degrees C).
2. Place the roast in a roasting pan or Dutch oven and cover on all sides with the spice mixture.
3. Roast 1 hour in the preheated oven, or to a minimum internal temperature of 145 degrees F (63 degrees C). Let sit 15 minutes before slicing.

Servings: 6

Human Meat by LRichards1

Instead of eating this with tortillas, try it on a bed of spinach with fresh avocado and cilantro. Or pair it with the Peppers and Onions side dish.

Ingredients

1 (2 pound) boneless beef chuck roast

1 (1 ounce) package taco seasoning

1 onion, halved and sliced

1 can diced tomatoes with chilies (or with Mexican seasoning)

Cilantro (optional)

1 teaspoon seasoned salt, or more to taste

Instructions

1. Place beef roast in crock of a slow cooker. Sprinkle taco seasoning over the beef; top with onion slices, can of tomatoes, and chopped cilantro.
2. Cook on Low 8 to 10 hours.
3. Remove beef to a cutting board and shred with a pair of forks. Return beef to slow cooker and season with seasoned salt.

Servings: 4

Lasagna Stuffed Mushrooms by LRichards1

Ingredients

4 large Portobello mushroom caps with the gills scooped out (or a bunch of large white mushrooms with the stems removed)

1 lb ground turkey

1 teaspoon garlic powder

1/4 teaspoon salt

1/4 teaspoon freshly ground pepper

1 teaspoon Italian seasoning

1 cup part-skim ricotta cheese

1 cup finely chopped fresh spinach

1/2 cup finely shredded Parmesan cheese, divided

1 teaspoon Italian seasoning

1 jar prepared marinara sauce

Instructions

1. Preheat oven to 400°F. Cover a rimmed baking sheet or pyrex casserole dish with foil.
2. Place mushroom caps, gill-side up, on the prepared pan. Sprinkle with salt and 1/8 teaspoon pepper.
3. Cook the ground turkey and season with salt, pepper, garlic powder and Italian seasoning. When cooked, drain excess grease and leave the meat in the pan.
4. Mash ricotta, spinach, 1/4 cup Parmesan in a medium bowl. Add 1/2 of the turkey meat and mix until everything is blended together.
5. Mound a generous 1/3 cup ricotta filling into each cap and sprinkle with the remaining 1/4 cup Parmesan. Bake until mushrooms are tender, about 20 minutes.
5. Add marinara sauce to the remaining cooked ground turkey, cover and simmer while the mushrooms are cooking
6. When the mushrooms are done, add a generous spoonful of meat sauce to the top of each and serve.

Servings: 4

Marinated Grilled Shrimp by LRichards1

This can be an appetizer too! Super good, not too spicy

Ingredients

3 cloves garlic, minced

1/3 cup olive oil

1/4 cup tomato sauce

2 tablespoons red wine vinegar

2 tablespoons chopped fresh basil

1/2 teaspoon salt

1/4 teaspoon cayenne pepper

2 pounds fresh shrimp, peeled and deveined

skewers

Instructions

1. In a large bowl, stir together the garlic, olive oil, tomato sauce, and red wine vinegar. Season with basil, salt, and cayenne pepper. Add shrimp to the bowl, and stir until evenly coated.
2. Cover, and refrigerate for 30 minutes to 1 hour, stirring once or twice. I do this the night before so they marinate overnight
3. Preheat grill for medium heat. Thread shrimp onto skewers, piercing once near the tail and once near the head. Discard marinade.
Lightly oil grill grate. Cook shrimp on preheated grill for 2 to 3 minutes per side, or until opaque.

Servings: 4

Meatza Pizza by LRichards1

Ingredients

2 lbs ground turkey (I just use 2 packs of Jenny-O, Italian seasoned if you can find it)

2 teaspoons salt

1 teaspoon pepper

3 teaspoons garlic powder

1 tablespoon oregano (If you find the Jenny-O turkey that already has Italian seasoning, you don’t need any of the above)

1 egg

1 jar pizza sauce or marinara

4 cups grated mozzarella cheese

Pizza toppings like mushrooms, pepperoni, ham, peppers, onion etc

Instructions

1. Cook the turkey with the spices in a large pan until all it is completely brown. Drain the oil and set it aside to cool slightly
2. Put the meat in a large bowl and combine with one egg and 2 cups mozzarella cheese. Mix it really well.
3. Cover a large pan or pizza pan in foil and shape the meat creation into a large flat circle. Thats your 'pizza dough'. It should be the same thickness that you would want your pizza dough to be
4. Put a thin layer of pizza sauce on and then cover with cheese and your choice of toppings.
5. Bake at 375 for 25 minutes

Servings: 4

Muscle Balls by LRichards1

We make this with spaghetti squash and cover the squash in leftover marinara

Ingredients

2 small onions, finely chopped

4 garlic cloves, minced

2 large eggs

1/2 cup dried bread crumbs

6 tablespoons ketchup

1/2 cup fresh chopped parsley OR 3 tablespoons dried parsley

1/2 cup grated Parmesan

1 teaspoon salt

1/2 teaspoon ground black pepper

2 pounds ground turkey (I use 2 Jenny-O packs, its 2.5 lbs but whatever, its close enough)

6 tablespoons olive oil

1 jar marinara sauce

Instructions

1. Add the onion, garlic, egg, bread crumbs, ketchup, parsley, Parmesan, salt and pepper to a large bowl and blend. Mix in the turkey. Shape the turkey mixture into meatballs (about 1 1/2 inch diameter) Place on a large plate or baking sheet.
2. Heat the oil in a heavy large frying pan over medium-high heat. Add the meatballs and sauté until browned on all sides, about 5 minutes.
3. Transfer the meatballs to a plate and dump out the oil. Add the marinara sauce and return all the meatballs to the pan. Turn the heat to medium-low and simmer until the sauce thickens slightly and the flavors blend, 15 to 20 minutes. Season the sauce, to taste, with salt and pepper.

Servings: 4

Swine Tenderloin by LRichards1

I also throw veggies in with swine, like baby carrots, onions, broccoli, etc. Just give them a light coat of olive oil and season with salt/pepper/garlic powder

Ingredients

1/2 teaspoon kosher salt

1 teaspoon garlic powder

1/2 teaspoon ground black pepper

1/2 teaspoon onion powder

1/2 teaspoon sage

1/2 teaspoon dried oregano

1/2 teaspoon dried thyme

2 tablespoons olive oil

1 2lb pork tenderloin (or 2 1lb pork tenderloins)

Instructions

1. In a small bowl, mix the kosher salt, garlic powder, black pepper, onion powder, sage, oregano, and thyme. Stir in the olive oil, and allow the mixture to sit about 15 minutes.
2. Preheat oven to 375 degrees F
3. Place the tenderloin on a roasting pan or Dutch oven and cover on all sides with the spice mixture.
3. Roast 45 min in the preheated oven, or to a minimum internal temperature of 155 degrees F. Let sit 15 minutes before slicing. It can be slightly pink inside when you take it out of the oven; it will finish cooking when it sits.

Servings: 4

Tuna Melt by LRichards1

This is really good with a side of steamed broccoli with cheese. Or you can forget about broiling the tuna and just keep it cold and serve it on a bed of lettuce/spinach with shredded cheese, tomatoes, avocado, etc.

Ingredients

2 (6 ounce) cans solid white tuna in water, drained

1/4 cup mayonnaise or miracle whip (or less if you don’t like mayo)

1/4 cup finely chopped celery (I leave this out a lot because you have to buy a whole bunch of celery, you cant just buy 1 stalk, and the rest just goes to waste. It's totally fine without it)

1 1/2 tablespoons finely chopped onion

1 tablespoon chopped parsley

3/4 teaspoon red wine vinegar

1 pinch salt

1 pinch freshly ground black pepper

8 slices cheddar cheese

1 tomato

Instructions

Preheat the oven broiler.
1. In a bowl, mix the tuna, mayonnaise, celery, onion, parsley, and vinegar. Season with salt and pepper.
2. Cover a pan with foil and make 4 tuna 'patties' on the pan. Place 1 cheese slice over the tuna salad patty, layer with a tomato slice, and top with remaining cheese slice.
3. Broil 3 to 5 minutes, until cheese is melted.

Servings: 2

Turkey Meatloaf by LRichards1

Ingredients

1 large onion, finely chopped

1 tablespoons good olive oil

1 teaspoon kosher salt

1/2 teaspoon freshly ground black pepper

1/2 teaspoon dried thyme

2 1/2 tablespoons Worcestershire sauce

6 tablespoons chicken stock

1 teaspoons tomato paste (if I don’t have it I just use ketchup)

2 1/2 pounds ground turkey breast (2 packs of Jenny-O)

3/4 cup bread crumbs (plain or Italian)

2 eggs, beaten

1/2 cup ketchup

Instructions

1. Preheat oven to 325 degrees F.
2. In a medium saute pan, over medium-low heat, cook the onions, olive oil, salt, pepper, and thyme until translucent, but not browned, approximately 15 minutes. Add the Worcestershire sauce, chicken stock, and tomato paste and mix well. Allow to cool to room temperature.
3. Combine the ground turkey, bread crumbs, eggs, and onion mixture in a large bowl. Mix well and put in a loaf pan or shape into a rectangular loaf on a foiled sheet pan. Spread the ketchup evenly on top.
4. Bake for 1 hours until the internal temperature is 160 degrees F. and the meatloaf is cooked through. (A pan of hot water in the oven under the meatloaf will keep the top from cracking.) Serve hot, at room temperature

Servings: 4

Whole Crockpot Chicken by LRichards1

When I get home from work, I throw veggies in the Crockpot and let them cook with the chicken for a couple hours. Baby carrots are awesome in there.

Ingredients

2 teaspoons salt

1/2 teaspoon paprika

1/4 teaspoon cayenne pepper

1 teaspoon onion powder

1 teaspoon thyme

1 teaspoon pepper

1/2 teaspoon garlic powder

1 large roasting chicken

1 cup chopped onion

Instructions

1. In a small bowl combine the spices
2. Remove any giblets from inside the chicken. Eww.
3. Rub spice mixture onto the chicken and place in resealable plastic bag and refrigerate overnight. (I usually just throw it in the Crockpot and then put it in the fridge overnight. You can also do this in the morning, I just never have time)
4. Put chopped onion in bottom of crock pot and add chicken. No liquid is needed; the chicken will make its own juices. Cook on low 4-8 hours.

Servings: 4

SIDE DISHES

Avocado and Tomato Salad by LRichards1

Ingredients

3 ripe avocados

6 small vine ripened tomatoes

Brianna's Home Style Honey Mustard Dressing (has a picture of an avocado on the front)

Instructions

1. Chop the tomato and avocado into bite size wedges
2. Toss with the honey mustard dressing, a little goes a long way

Servings: 4

Broccoli and Cheese by LRichards1

Ingredients

2 bunches of broccoli

Shredded cheddar cheese (or whatever kind you like and however much you like)

Instructions

1. Rinse out your broccoli and break into large, bite-sized florets.
2. Bring 3/4 to 1 inch of water to a boil in a saucepan with a steamer. (Note that is you don't have a steamer, you can simply put the broccoli directly into an inch of boiling water.) Add the broccoli to the steamer and cover; reduce heat to medium and let cook for 5-6 minutes. The broccoli is done when you can pierce it with a fork.
3. Pull out the broccoli and put it in a serving dish while it is still hot. Then mix in your shredded cheese. If the cheese doesn't melt, throw the broccoli in the microwave for a few seconds.

Servings: 4

Caprese Salad by LRichards1

This is a good appetizer too!

Ingredients

4 large ripe tomatoes, sliced 1/4 inch thick

1 pound fresh mozzarella cheese, sliced 1/4 inch thick

1/3 cup fresh basil leaves

3 tablespoons extra virgin olive oil

Fine sea salt to taste

Freshly ground black pepper to taste

Instructions

1. On a large platter, alternate and overlap the tomato slices, mozzarella cheese slices, and basil leaves. Drizzle with olive oil. Season with sea salt and pepper.

Servings: 6

Garlic Artichokes by LRichards1

Ingredients

2 whole artichokes

2 cloves garlic, sliced

2 tablespoons butter or margarine

Salt and pepper to taste

Instructions

1. Fill the pan with just enough water to cover bottom. Bring to a full boil over high heat. While water is heating, trim and discard the stems and tough outer leaves of artichokes. Tuck slivers of butter and slices of garlic into artichoke leaves.
2. When water is boiling, place steamer insert in pot and set artichokes in steamer, stem-side down. Cover pot with lid and allow artichokes to steam for approximately 30 minutes, until tender.
3. Serve with a small side of melted butter/margarine or mayo to dip the leaves in

Servings: 2

Green Beans and Mushrooms by LRichards1

You can substitute turkey bacon or onions for the mushrooms if you want to change it up

Ingredients

1 lb fresh green beans (trim the ends off)

1 package sliced white mushrooms

2 tablespoons olive oil or margarine

2 teaspoons garlic powder

Salt and pepper to taste

Instructions

1. Put olive oil into a large non-stick pan and warm it up
2. Add green beans to the pan with garlic powder, salt and pepper, cook and stir for about 5 minutes
3. Add mushrooms and cook/stir for another 5-7 minutes or until the beans are tender

Servings: 4

Grilled Brussels Sprouts by LRichards1

Ingredients

1 pound Brussels sprouts, as uniform in size as possible

2 tablespoons olive oil

1 tablespoon minced garlic

1/2 teaspoon dry mustard

1/2 teaspoon paprika

1 teaspoon kosher salt

1/4 teaspoon freshly ground black pepper

Instructions

1. Cut off the stem end of the Brussels sprouts and remove any yellowing outer leaves. Place the Brussels sprouts into a large, microwave safe mixing bowl and heat in the microwave on high for 6 minutes.
2. Add the olive oil, garlic, mustard, paprika and salt and toss to combine. Allow the sprouts to cool until you can handle them. Skewer 4 to 5 Brussels sprouts onto each metal skewer with the stem ends facing in the same direction, leaving at least 1/2-inch in between each sprout.
3. Place the skewers onto the grill with stem end closest to the flame. Cover and cook for 5 minutes. Turn the skewers over and continue to cook for another 5 minutes. Serve as is or for additional flavor, remove the sprouts from the skewers, return them to the original mixing bowl and toss with any of the remaining oil and garlic mixture before serving

Servings: 4

Grilled Zucchini by LRichards1

Ingredients

2 large zucchinis

1 tablespoon olive oil

2 teaspoons garlic powder

Salt and Pepper to taste

Instructions

1. Slice zucchini into 1/4 inch slices or lengthwise in wedges. Toss in a bowl with garlic powder, olive oil, salt and pepper
2. Place on a hot grill and grill about 4 to 5 minutes or until nice grill marks appear and the zucchini is slightly limp. Serve and enjoy.

Servings: 4

Microwave Summer Squash by LRichards1

Ingredients

2 yellow summer squashes

1 zucchini

1 tablespoon olive oil

2 teaspoons garlic powder

Salt and Pepper to taste

Instructions

1. Slice the summer squash and zucchini into 1/4 inch circles and place in a microwave safe container with a lid
2. Mix in the olive oil, garlic powder, salt and pepper until the squash is evenly coated
3. Microwave for 5 minutes or until the squash is tender. Then add the mozzarella cheese and microwave for another 30 seconds.

PS: If you don't want to microwave, you can also sauté the squash and add the cheese before you serve

Servings: 4

Peppers and Onions by LRichards1

This side goes great with the Human Meat or Carnitas recipe!

Ingredients

2 bell peppers (2 different colors)

2 small onions

1 tablespoon olive oil

2 teaspoons garlic powder

Salt and pepper to taste

Instructions

1. Cut onions in half lengthwise and slice into strips, cut your peppers into strips.
2. In large non stick skillet over medium high heat, heat olive oil.
3. Add onions & peppers, garlic powder, salt and pepper stirring for 5-6 minutes, until softened

Servings: 4

Plain Spaghetti Squash by LRichards1

Ingredients

1 spaghetti squash, halved lengthwise and seeded (like you would seed a pumpkin)

Instructions

1. Cut the spaghetti squash lengthwise (you can remove the stem first, but don't cut through the ends.)
2. Scrape out the seeds and fibers using a large spoon. Again, be careful not to break through the ends.
3. Take one of the halves and put it cut-side-up in a close-fitting microwave dish (such as an oval casserole.) You want it to be as stable and as level as possible. If it isn't, cut a very thin strip of skin from the bottom.
4. Pour 1/2 cup water into the hollow of the squash itself (not into the dish), then place the other half on top cut-side-down.
5. Carefully place it in the microwave and cook on full power. A small squash (under 1 1/2 lbs) will take about 10 minutes to cook.
6. To test for doneness, just squeeze the top half gently (wear an oven mitt for this!) If it's flexible, it's likely to be done. Carefully remove the top half to see if the flesh has turned a rich, semi-translucent yellow (as opposed to opaque yellow-white)
7. Drain any remaining water (there may not be any) and pull out the strands with a fork. Toss with a little butter (and Parmesan!) or your favorite sauce.

Servings: 2

Sautéed Asparagus with Mushrooms by LRichards1

This side is super good with steak

Ingredients

3 tablespoons butter or margarine

1 onion, sliced

1 package chopped white mushrooms

1 bunch fresh asparagus (I usually chop each stalk into thirds)

3 cloves garlic, chopped or 3 teaspoons garlic powder

Salt and pepper to taste

Instructions

1. Melt the butter or margarine in a large skillet over medium-high heat.
2. Add the onion and cook for about 3-5 minutes, until it starts to turn clear
3. Add the garlic, mushrooms, asparagus spears, and salt and pepper; cover and cook for 10 minutes, stirring occasionally, or until asparagus is tender. If you like your asparagus well done reduce heat and cook an additional 10 minutes.

Servings: 4

Sautéed Spinach by LRichards1

Ingredients

1 tablespoon extra-virgin olive oil

1 (10 ounce) bag spinach leaves

1 1/2 teaspoons garlic salt

1/4 cup grated Parmesan cheese

Instructions

1. Heat the olive oil in a large skillet over medium heat. Add the spinach to the skillet and cover; allow to cook 5 minutes.
2. Stir in the garlic salt and cover again for another 5 minutes; remove from heat.
3. Sprinkle with Parmesan cheese to serve.

Servings: 2

Spaghetti Squash Pasta Salad by LRichards1

This is awesome with the Stuffed Portobello Mushroom recipe

Ingredients

1 spaghetti squash, halved lengthwise and seeded

2 tablespoons olive oil

1/2 onion, chopped

1 clove garlic, minced

1 1/2 cups chopped tomatoes

3/4 cup crumbled feta cheese (or chopped string cheese)

3 tablespoons sliced black olives

2 tablespoons chopped fresh basil

Instructions

1. Cook the spaghetti squash following the directions in the 'Plain Spaghetti Squash' recipe. Set it aside to cool.
2. While the squash is cooking, heat oil in a skillet over medium heat. Sauté onion in oil until tender. Add garlic, and sauté for 2 to 3 minutes. Stir in the tomatoes, and cook only until tomatoes are warm.
3. Use a large fork to scoop the stringy pulp from the squash, and place in a medium bowl. Toss with the sautéed vegetables, feta cheese, olives, and basil. Serve warm as a side dish or put it in the fridge for a couple hours and serve cold.

Servings: 4

Spinach and Strawberry Salad by LRichards1

Ingredients

2 bunches spinach, rinsed and torn into bite-size pieces

4 cups sliced strawberries

1/2 cup feta cheese

Handful of sliced almonds or walnuts

Balsamic vinaigrette dressing

Instructions

1. In a large bowl, toss together the spinach, strawberries, feta and nuts.
2. Pour dressing over the salad and toss to coat.

Servings: 4

Apples and Brown Rice (NOT LO-CARB!) by LRichards1

Eat a cup of this about 2-3 hours before your workout; Use it only on carb load days!

Ingredients

1-1/4 cups uncooked brown rice

4 tablespoons butter or margarine, divided

2-1/2 cups no sugar added applesauce

1 cup diced peeled apples

1/4 cup packed brown sugar

1-3/4 teaspoons ground cinnamon, divided

Dash salt

Instructions

1. Cook rice according to package directions (allow for time, brown rice takes a while)
2. Stir 2 tablespoons butter into hot rice. Add applesauce, apples, brown sugar, 1-1/2 teaspoons cinnamon and salt. Spoon into a greased deep 2-qt. baking dish.
3. Dot with remaining butter; sprinkle with remaining cinnamon. Bake, uncovered, at 350° for 35 minutes or until heated through. Serve warm or cold

Servings: 8

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