Low Carb Light Meals

• Cauliflower Pizza Crust  

• Crustless Quiche

• Easy Devilled Eggs
• Eggplant Pizza
• Eggplant - Tomato Salad
• Cheesy Chicken and Broccoli Bake
• Susan's Crustless Quiche
• Tui's Quiche
• Dee Salad

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CRUSTLESS QUICHE 10 eggs 300 ml fresh cream 120g grated cheese 1 sm tomato 1 210g tin salmonor  bacon (I use Medellion bacon, 1kg put in blender and freeze on a dinner plate - use about 200g per quiche) Salt, pepper, and Maggi Green herbs to taste

NOTES

• I used this for lunch for snack—sometimes hot, sometimes cold, great to take for lunch or eat with side salad.

• You can use chicken, 3 rashes bacon or 2 ham steaks, small onion, dried apricot, asparagus, tomato, pumpkin or other low carb ingredient

• Salmon Quiche contains about 12 carbs

 

• Use bacon and silverbeet as the base and eggs of course - but any vegies that are left in the fridge get thrown in - put tasty cheese on top and then a sprinkle of Italian herbs - Nice for lunch with coleslaw   Jo

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CAULIFLOWER PIZZA CRUST 

1 head cauliflower 
1 ball mozzarella cheese 
2 eggs 
I steamed the cauliflower and put it in the food processor and came out with about 3 cups or so of processed cauliflower. Grated up the cheese and added 1 cup of cheese and the 2 eggs to the cauliflower and mixed well. If the cauliflower is still fairly warm it will begin to melt the cheese which helps keep it together. Spray a cookie sheet with non-stick stuff and spread out the cauliflower mixture. Put your favorite low carb toppings and top with the rest of the cheese. Bake for 15 minutes at 425 degrees. It makes about 4 servings, at least there are 4 of us and when dinner was over it was gone! I think it would reheat well in the nuker as well. The carb count will vary with your sauce and any other toppings. I'm figuring its about 7-10 carbs per serving? 
Submitted by Gloria

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EASY DEVILLED EGGS 

Put desired amount of eggs in a pot cover with water and a dash of salt. Bring to a boil. Cook 7 minutes. Peel the eggshells off under cold running water. Once peeled slice the eggs gently lengthways and pop out the yellow centers gently. You want to try and not damage the white part because it needs to hold the yellow devilled filling. Break the yokes with a fork so it is crumbled in tiny pieces. Basically, smash 'em. Add a couple of teaspoons of mustard and a tablespoon or two of mayonnaise. Just add a little of each at a time tasting from time to time because they key is to get it just the way you like it. I don't have exact measurements. Then fill the eggs with a dollop for filling each and sprinkle with paprika if desired. 

• Another great treat is to follow the devilled egg recipe and add a little salmon. Ah... pink devilled eggs! 

• Or add a little curry powder for spicy devilled eggs 

• I mix in white tuna fish and dill pickles for my Hubby. 

My secret is a nice splash of white vinegar. Makes em' just right 
Submitted by Gloria

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EGGPLANT PIZZA 

Slice eggplant into thin rounds. Salt and cover with a weight for ½ hour. Drain and blot. Sauté in olive oil until golden brown and crisp. Arrange circles close together on a pizza pan. Add pizza toppings and bake 10 minutes at 400-450 
Submitted by Gloria

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BROILED EGGPLANT-TOMATO SALAD 
with Spicy Sour Cream Dressing 

serves 6
3 Italian eggplants (about 4-6 ounces each) 
3 tablespoons olive oil 
2 tablespoons fresh lemon juice 
1 garlic clove, pushed through a press 
1/2 teaspoon dried oregano 
1/4 teaspoon salt 
1/8 teaspoon freshly ground pepper 
1 cup cherry tomatoes, halved 
Dressing:
1/2 cup sour cream 
2 tablespoons whole milk yogurt 
1 garlic clove, pushed through a press 
1 tablespoon finely chopped cilantro 
1/2 teaspoon ground cumin 
1/2 teaspoon salt 

Carbohydrates: 6.5 grams Net Carbs: 4.5 grams Fiber: 2 grams
Submitted by Gloria

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CHEESY CHICKEN & BROCCOLI BAKE 

Ingredients
4 skinless chicken breasts
1 lg pk frozen broccoli
1/2 cup heavy whipping cream 4oz can sliced mushrooms
1 cup sharp cheddar shredded
seasoning to taste

How to Prepare: sauté breasts in oil with season salt and garlic till brown. Add frozen broccoli to 9x13 glass baking dish. Arrange breasts on top...seal with foil and bake 45 mins at 350. Remove foil and add cream, mushrooms and cheese. Re-seal and bake 15 mins more. let sit 10 mins and enjoy 

Serves: 4-6,8  Carbs Per Serving: less then 2
Prep Time: 10-15mins
Submitted by Gloria

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SUSAN’S CRUSTLESS QUICHE - BASIC RECIPE

small onion, chopped (could leave this out)
half cup of cream/water mix (to replace the half cup milk, and all cream prob. too rich)
3 eggs
1 cup grated tasty cheese
half teasp salt (optional, depending on what else you add in)

Method: saute onions in butter (do not brown). Mix cream/water, eggs, salt. Add in onions, cheese and anything else you want - see below. 
Pour into buttered quiche baking dish. Put thin slices of tomato on 
top. Bake at 400 degrees F or 210 degrees C for 20-30 minutes or 
until filling is set in centre. Serve warm or cold. 

Additions: any cooked low carb veges - silverbeet/spinach, sliced beans, broccoli ... best steamed or microwaved so no extra liquid. Pumpkin could be good too. AND: try adding tinned salmon, tuna, etc. That's great! If adding the oil from tin, use it instead of some of 
the cream/water mix. This is really quick and easy, great breakfast on the run, lunch etc. enjoy!
Susan - NZ Low Carb Supplies

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TUI'S QUICHE

2 teaspoons of olive
aubergine (eggplant) The amount of Aubergine depends on the size. I'd say 1/3 to 1/2 of a large aubergine.
either - bacon, fish, broccoli, cauli, asparagus 
4-5 egg
sea salt
pepper
150ml cream (more if required)
parmesan cheese

Base
Pie dish about 23 cm - pour about 2 teaspoons of olive oil into the bottom and wipe it around to grease it. Slice rounds of aubergine about 3 mm thick, arrange in the bottom and up the sides of the pie plate. Cut as necessary to fit.

Top
Choose either - bacon, fish, broccoli, cauli, asparagus, using a few slices of sliced capsicum helps give this some lovely colour, or whatever you want on top of the aubergine.

Beat 4-5 egg with sea salt and pepper to taste and enough cream for it to be the right consistency (not much help here, I'm a sort of when it looks right cook.) and pour it over the contents of the quiche

Sprinkle parmesan cheese over the top and bake it till it is golden and set.

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DEE'S SALAD

lots of mescalin leaves 
spring onions 
avocado (optional) 
blue cheese 
parmesan cheese 
other cheeses (optional) 
bacon or chicken

Use ETA Creamy Pesto Dressing
Because I don't like lettuce, this dressing makes it taste yum and I eat the lot. Hope you like it.

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