Muffins will keep in the fridge for about a week and freeze well
ready in about 50 minutes;
serves 12
You might need to buy:
- shredded cheese
- green onions
- cooked and crumbled meat of choice
You might need to buy:
- finely diced ham
- finely grated low-fat cheese
- green bell pepper
- thinly sliced green onions
- Spike seasoning
This is a regular recipe, that happens to be naturally low carb. Serving Size: 3 oz.
Calories 186
Calories from Fat 129
Total Fat 14 g
Saturated Fat 6.8 g
Cholesterol 38.1 mg
Sodium 338 mg
Total Carbohydrate 7.9 g
Dietary Fiber 3.0 g
Sugars 1.7 g
Protein 7.5 g
ready in about 45 minutes;
serves 12
You might need to buy:
- Artichoke Hearts
- cream cheese
- Mayonnaise
- Garlic Powder
- 7oz. can of Diced Jalapenos or Chilies
Some have said 2 cups of blueberries were too much, and they reduced to 1 cup.
Carbs: 13.1g | Fat: 2.8g | Fiber: 1.3g | Protein: 2.3g | Calories: 79.9
ready in about 40 minutes;
serves 20
You might need to buy:
- fresh blueberries
- whole wheat flour
- Splenda
- unsalted butter
These freeze well also, so you can just make ahead, and pop in the microwave to reheat.
Servings Per Recipe: 12
Amount Per Serving
Calories: 233.8
Total Fat: 18.3 g
Cholesterol: 253.1 mg
Sodium: 363.3 mg
Total Carbs: 0.9 g
Dietary Fiber: 0.0 g
Protein: 14.7 g
ready in about 40 minutes;
serves 12
You might need to buy:
- large eggs
- pepper
serves 10
You might need to buy:
- garlic powder
- cumin - a few dashes
- ground cloves
- cinnamon
- chili powder is pretty hot
- water
- - 2 lbs ground beef
- red kidney beans with liquid
serves 6
You might need to buy:
- eggplant
- large sprig lemon thyme
- cinnamon stick
- size 12 boneless chicken
- 150ml plain unsweetened yoghurt
- 1T sweet smoked spanish paprika
- 2T coriander seeds
- small rainbow chard or silverbeet leaves
- 1T toasted sesame seeds
You might need to buy:
- vegetable oil
- orange juice
- rolled oats
- fresh or frozen blueberries
serves 4
You might need to buy:
- baby fennel bulbs
- small zucchini
- x 180g white fish fillets
- med lemons
- 2T wholegrain mustard
- 1T extra virgin olive oil
serves 4
You might need to buy:
- 800g chicken breast
- long green chilli
- fresh coriander
- 2cm sliced fresh ginger
- Chinese broccoli
- baby bok choy
- mint leaves
- 1c bean sprouts