Low Carb Vegetable Ideas

• Egg Plant Chips

• Egg Plant - Tomato Salad
• Mashed "Potatoes"
• Peanut Satay Pumpkin
• Pumpkin Frittata
• Roast Vegetables
• Spinach Bake
• Zucchini Hash Browns

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ROAST VEGETABLES (quick and easy)

MASHED "POTATOES"

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PEANUT SATAY PUMPKIN

Pumpkin
1 tablespoon Peanut Butter
1/2 tin coconut cream
2 teaspoons Splenda

Cut pumpkin into smallish chunks (mouthful size) and cook as normal, then drain and set aside in a dish. In same pan, heat together about 1 good tablespoon of peanut butter and about 1/2 tin coconut cream (I use Pam's cos it is low carb and zero sugar). I added about 2 teaspoons of Slpenda. Cook, over lowish heat stirring all the time, and when well combined and hot, pour over the pumpkin. Lovely the next day too. 

I am sure you could substitute other vegetables in place of the pumpkin. 
Submitted by Julie

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PUMPKIN FRITTATA

Chop 2 rashers of bacon, one small onion, and some pumpkin. Fry in about 50 grams of butter turning regularly until the pumpkin is nearly tender. Beat four eggs, some runny cream, one tablespoon of Pesto, if you wish, then pour over the nearly cooked pumpkin mixture. Turn the heat down so it doesn't burn. When nearly set, slide onto a large dinner plate, then place another dinner plate on top, flip over, and slide the uncooked side back into the pan and cook. Cut into wedges. 

I made this for dinner tonight, it was rather delicious. The pesto added extra flavour and really made it. Pesto is low in carbs and you only need a little bit. It is expensive however. 

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SPINACH BAKE

1 pack Watties Chopped Spinach 
1 Tbs Cup toasted pine nuts 
1 clove crushed garlic
250 g cheddar cheese 
¼ cup Parmesan cheese 
½ tsp nutmeg
3 beaten eggs 
¼ cup cream cheese 
Salt & Pepper
Defrost Spinach and mix all ingredients well. Grease 22cm flan dish or shallow baking dish with butter. Pour in mixture, spread evenly, and bake at 200C for 30-35 minutes until set. Serve warm or cold.

4 Servings  Total carbs 10.9
Submitted by Gloria

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EGG PLANT CHIPS

1 fist sized egg plant
1 egg
salt and pepper
oil

Slice egg plant into slices similar thickness to commercially available chips
Mix egg with salt and pepper
Heat oil in fry pan
Dip egg plant slices in egg/salt/pepper mixture
Deep fry in fry pan until slices turn brown
Place egg plant chips on paper towel to sponge off excess oil
Bake in oven on 180 degree until chips are crispy
Dip egg plant chips in BEST FOOD Mayonnaise

Total Carbohydrate : 4g
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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STUFFED GREEN AND RED PEPPER/EGG PLANT

Ingredients :
1 x Fist sized Green / Red Pepper or Egg Plant 
8 heaped tablespoons of Lean Minced Beef
1 x egg white
Salt and Pepper
1 tablespoon of Mozzarella Cheese 

Slice Green/Red Pepper or Egg Plant into halves
Empty the contents from the green/red peppers or eggplant
Mix lean minced beef with egg white
Brown in butter/oil (in frying plan) for 2 minutes, add salt and pepper, remove from frying pan
Fill the 2 halves of red/green pepper or egg plant with the egg/beef mixture, sprinkle cheese on top
Place in frying pan, brown red/green peppers or egg plant with butter/oil
Place a lid over the frying pan, add 2 tablespoons of water, simmer for 3-5 minutes

Per Stuffed Green/Red Pepper : Protein : 9g Fat : 1.5g Carbohydrate : 1.7 g
Per Stuffed Egg Plant : Protein : 9g Fat : 1.5g Carbohydrate : 2g
Submitted by Gloria

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ZUCCHINI HASH BROWNS 

1 cup grated zucchini 
1 Tbls grated onion 
2 eggs, beaten slightly 
salt, pepper, onion powder, (garlic powder for those who use it) 

I heat oil in my big cast iron skillet. 
Mix all ingredients together in medium sized bowl and drop by heaping tablespoons in hot oil. When brown on one side, turn and cook the other side. Stack on a plate and keep in warm oven 'till whole batch is done. You can top these with sour cream, or butter, or smother in gravy. Very low in carbs. I store in frig. and heat and serve whenever I'm in the mood. 

This absolutely satisfied my craving for potatoes...I was such an addict! 

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