Category Archives: Eggs, Dairy

Broccoli Soup with Cheddar Cheese

Here’s a warming low-carb soup for chilly days!

Broccoli Soup with Cheddar Cheese
4 servings // 388 calories, 10 net carbs (using chicken stock and cream)

3 tablespoons extra virgin olive oil
2 pounds fresh broccoli, stems and florets separated and chopped into bite-size pieces
6 garlic cloves, minced
1 teaspoon onion powder
1 tablespoon Dijon mustard
1/2 teaspoon dried … Read more

French Onion Soup (low carb)

While forgoing the crouton is saddening, this soup still delivers plenty of deep rich flavors. Adapted from a recipe on Epicurious.com.

French Onion Soup (low carb)
4 servings // 459 calories, 8 net carbs

4 medium onions, halved lengthwise, then thinly sliced lengthwise
3 sprigs fresh thyme
2 Turkish bay leaves or 1 California
3/4 teaspoon salt
1/4 cup extra

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Crustless Vegetable Quiche

This recipe lends itself to endless improv—just remember to pre-cook tough vegetables. Sautéed onions are a wonderful addition, but they’re too high carb for me, so I make do with onion powder…your mileage may vary 🙂

Crustless Vegetable Quiche
Serves 4  // 355 calories per slice, 8 net carbs

1 tablespoon extra virgin olive oil
3 cups mushrooms, sliced
1

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Eggplant Parmesan

This is a labor of love, since the marinara is made from scratch, but can be made two days in advance. The original recipe was from Bon Appetit, then tweaked to reduce calories and lower carbs.
Eggplant Parmesan
8 servings // 578 calories each, 38 net carbs for cow’s milk version

Marinara
2 tablespoons olive oil
1 head of garlic, … Read more

Chile Rellenos

Chile rellenos are a labor of love—I suggest making this recipe as a two-person project.

Chile Rellenos
Yield: 2 cups, enough to stuff 4 chilies (which equals 2 servings)

4 fresh poblano chiles (alternative: canned whole green chilies)

FILLING

—Tofu Version
6 ounces extra firm tofu drained and crumbled
1 tablespoon chia seeds + 3 tablespoons warm water … Read more

Winter Mushroom Lasagna

Deep, rich, flavors that lend themselves to wintery fare. Just add a salad and dinner is done!

Winter Mushroom Lasagna
Serves 6

1 pound low-carb lasagna noodles
2 pounds mixed mushrooms, chopped
3 cups chard or spinach, chopped
1 cup walnuts or pine nuts
2 cups sun-dried tomatoes, reconstituted and diced
2 cups onions, diced
4 cloves garlic, diced
1 … Read more