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Low Carb 2
Mexican Chicken Casserole

2 to 3 cups cooked chicken, cubed(0)
1 can cream of chicken soup(10)
3 cups shredded cheddar cheese(0)
1/2 can green chili enchilada sauce(6)
1/2 cup sour cream(3)
1/2 cup heavy cream(3)
3 low carb tortillas, cut into small pieces(9)

Mix soup, cheese, enchilada sauce, sour cream and cream in a saucepan. Heat until cheese is partially melted. Add chicken cubes. Layer mixture in a casserole dish with tortilla pieces, begin with wet mixture and ending with wet mixture. Cover top with grated cheese and bake at 350 for 35 minutes uncovered. Freezes well, but don't add the top cheese until ready to bake. 4 generous servings.

Total Carbs - 31 or 7.75 per serving

Drunken Truffles

3 tablespoons cream
3 ounces unsweetened chocolate -- 85g
2 tbsp Rum, Kirsch, Cointreau,whiskey
grand Manier or Calvados
1 tablespoon butter
2 tablespoons splenda
1 ounce ground almonds -- 30g

Melt the chocolate with the cream in a double boiler. Add the butter and the sweetener. Let cool down, until hand warm and add the alcohol. Put in the fridge for about 30 minutes. Form little balls and turn in the grated almonds. Chill for 3 hours.
- - - - - - - - - - - - - - - - - - -

Per serving: 54 Calories (kcal); 6g Total Fat; (78% calories from fat); 1g Protein; 2g Carbohydrate; 5mg Cholesterol; 10mg Sodium

Cream Cheese Mints

4 ounces cream cheese -- 125g softened
1 cup splenda -- powdered
2 tablespoons water
mint flavouring 1/2 tsp
or food flavour of your choice
food coloring -- optional

Beat cream cheese until fluffy. Stir in the powdered Splenda, water, flavoring and food color. (The dough may be divided into parts and different flavorings and food colorings added to each part.) Knead until the dough is smooth. Roll into small marble-size balls, press each ball firmly into the cavity of a candy mold, or just leave as flattened circles. Unmold onto waxed paper


12 small tender zucchini(36)
1/4 lb. Monterey Jack Cheese(.5)
2 eggs(1)
1 tsp. salt(0)
1/2 tsp. black pepper(0)
2 tsp. flour(soy or oat)(2)
Vegetable oil (for frying)

Parboil zucchini in boiling salted water for 5 minutes. Cut zucchini in halves lengthwise. Scoop out centers; place strips of cheese in halves and fill with the zucchini pulp, then fasten the two halves together with wooden picks.
Beat egg whites very stiff; still beating, add yolks, slowly, one at a time, then salt, pepper and flour. Heat 1/2 inch of oil in a pan. Dip zucchini in egg batter, and fry until well-browned on both sides. 12 servings
Total Carbs - 39.5 or 3.25 per serving


6 to 8 chicken pieces, skinned(or not)
1 1/2 c. oat flour
3/4 c. Parmesan cheese
1/2 tsp. paprika
1/2 tsp. salt
1/4 tsp. pepper
1/3 c. cream
1 egg, slightly beaten
1/4 c. butter or margarine,

Coat chicken with combined dry ingredients. Dip into
combined milk and egg. Coat again with dry ingredients. Place
in foil-lined shallow baking dish. Drizzle butter over chick-
en. Bake in preheated 400 degrees oven for 45 to 50 minutes or until
tender and golden brown.

****I am not listing a carb count on this. Bacause you are dredging the chicken in the flour there will not be too many carbs from it. However, this recipes is probably NOT for induction.****

All purpose pastry

1 stick butter
1 cup water
1 cup Hodgsons Mill Soy Flour
2 Tablespoons vital wheat gluten
1 Tablespoon guar gum
3 pkts cyclamates or Splenda
1 teaspoon vanilla
4 medium eggs

To prepare pastry, in a heavy saucepan,heat butter and water until butter melts and the mixture starts to boil. Reduce heat to low. Sift together dry ingredients and vigorously stir dry ingredients into water/butter mixture all at once until the mixture forms a ball.

Transfer pastry to a bowl and cool for about 5 minutes. Stir in eggs, 1 at a time, beating well after each addition.

Preheat oven to 400*. Spray a baking sheet with Pam. Drop dough into 10 mini mounds about 5"apart. Spread mound into rectangle piling dough on top. Bake until golden, about 25 minutes...Remove from oven and slit pastry down the side. Reduce oven temp to 375* and bake an additional 5 min. Transfer to wire rack to cool.

Fill with prepared SF pudding or flavored whip topping.

*add flavorings such as banana, orange etc and pile into mini muffin tins and bake as mini muffins
*bake in regular muffin tins, cool, scoop out insides and save for another inventive use:) Fill the indention that is left with cream cheese sweetened with Splenda, and then drizzle with locarb strawberry syrup/preserves for cream cheese danishes
*instead of filling as in eclairs frost with cream cheese sweetened with Splenda and cinnamon for yummy cinnamon buns
*bake in a loaf pan for pound cake like slices and serve with berries and whipped cream
*spread the mixture in the bottom of a pie pan and bake for a delicious bottom crust for custard pies
*spread in a pizza pan and bake for a soft pizza crust
*add cocoa to batter for chocolate pound cake or muffins
Spread into 6" circles and bake for flat bread or as soft gordito style taco shells....

LOTS and LOTS of uses

Cheryle's Super Sized Flaxseed Muffins

- 2 C ground flax seed
- 1 C protein powder
- 1/2 c oil
- 6 T cyclamate and a large sprinkle of stevia (or 2 cups splenda)
- 4 tsp. baking powder
- 2T Chocolate extract or mix coconut/ vanilla/ chocolate
- 1 tsp. salt
- 3 oz chopped pecans
- 1/4 c unsweetened coconut
- 1 C water
- 1/2 c chocolate s/f syrup plus 1/2 c dulce de la leche s/f syrup
- 4 eggs

Mix all ingredients with wire wisk. Let sit for a few minutes to thicken
if necessary. You can whisk the eggs separately and then add them.
or spray an extra large sized muffin pan with pam. Spoon batter into 10
the muffin cups
Bake 35-40 minutes at 350.

Beef Roulades (German)

3 pounds round steaks -- 1/4 inch thick
salt and pepper -- to taste
2 teaspoons mustard -- hot or mild
1 onion -- chopped
6 slices bacon -- halved cross wise
2 large dill pickles -- cut in strips
1/4 cup salad oil
1 can beef broth -- undiluted

Wipe beef with a damp paper towel. Cut steak crosswise into 6 equal
pieces. Flatten steak to about 1/8 inch thickness.

Sprinkle lightly with salt and pepper. Spread each steak with 1/4
teaspoon mustard. Sprinkle onions on top. Place bacon and a pickle strip
on narrow end of each piece. Roll up and tie, sprinkle with flour.

Slowly heat in heavy Dutch oven or skillet with tight fitted lid, in hot
oil, brown roulades on all sides, about 15 to 20 minutes. Add broth,
bring to boil. Reduce heat and simmer, covered, about 1 1/2 hours until

Put Roulades to heated platter. Remove string.

Make gravy from remaining broth, pour over meat.

Per Serving (excluding unknown items): 572 Calories; 40g Fat (63.7%
calories from fat); 48g Protein; 3g Carbohydrate; 1g Dietary Fiber; 140mg
Cholesterol; 726mg Sodium. Exchanges: 6 1/2 Lean Meat; 1/2 Vegetable; 4
Fat; 0 Other Carbohydrates.

Pumpkin Cheesecake
  2 packages sugar free INSTANT vanilla pudding mix
  2 packages Knox gelatin
  1 1/2 cups boiling water
  1 1/2 cups heavy cream
  8 ounces cream cheese softened
  1 cup ricotta cheese
  1/2 cup canned pumpkin (NOT pumpkin pie filling - plain pumpkin)
  pumpkin pie spice (or nutmeg, allspice, ginger, mace and cinnamon to
  1 cup ground walnuts.
  Sprinkle finely ground walnuts in bottom of 8" springform pan.
  Dissolve gelatin in boiling water. Put in LARGE blender container. Add
 pudding mix, softened cream cheese, ricotta cheese, heavy cream,
  pumpkin and pumpkin pie spice. Blend on high speed for approx 8
  minutes. Pour over walnuts. Cover with plastic wrap and refrigerate
  until firm. To serve, remove sides from springform. Serve with
  whipped cream if desired.
  Also delicious made with banana cream pudding or chocolate pudding.
  (Omit thepumpkin and increase cream to 2 cups).


2 pounds flank steak(0)
Oil and vinegar(0)
1 medium onion, sliced thin (14)
1/4 pound mozzarella cheese(5.6)
1/2 cup ricotta cheese(4)
Salt, pepper and garlic powder, to taste(trace)

Marinate the flank steak overnight in a mixture of 3 parts oil to 1 part vinegar. When ready to use, preheat oven to 350°F.
Lay the steak flat and spread with a layer of onion slices, a layer of mozzarella, and a layer of ricotta. Season and roll. Skewer or tie with butcher's string the ends together and bake 1 hour. Six generous servings.
Total Carb Count - 23.6 or 3.9 per serving

2 lb lean ground beef(0)
1/2 teaspoon salt(0)
1/4 cup chopped pepperoni(2)
2 tablespoons sliced ripe olives(1)
1/2 cup pizza sauce(watch carbs, here)
6 (3/4 oz) slices mozzarella cheese, cut in half diagonally(4)

Heat grill. In large bowl, combine ground beef and salt; mix well. Shape mixture into 12 thin patties, each about 4" in diameter.
In small bowl, combine pepperoni, olives and 1/3 cup of the pizza sauce; mix well. Spoon rounded tablespoon pizza sauce mixture onto center of 6 patties; spread slightly. Top with remaining patties; press edges together firmly to seal.
When ready to grill, place patties on gas grill over medium heat or on charcoal grill 4 to 6" from medium coals. Cook 8 to 12 minutes or until patties are thoroughly cooked, turning once.
Top each patty with cheese slice and rounded teaspoon of remaining pizza sauce.
6 patties
Total Carb count (minus Pizza sauce) 6 or 1carb per serving


1 lb. ground lamb( can use 1/2 ground beef)(0)
1/2 C. very finely chopped (or shredded) onion(7)
2 tsp. fresh minced garlic(1)
3/4 tsp. salt (preferably sea salt)(0)
1/2 tsp. dried ground marjoram(0)
1/2 tsp. dried ground rosemary(0)
1/4 tsp. black pepper(0)

Mix everything together and let sit in the fridge for 1-2 hours.

Blend in a food processor for about 1 minute. (When cooked, this will help give it a more traditional gyro feel on your palate. Otherwise, it just takes like cooked minced meat.)

Form into an oblong around a spit, and slow cook over a grill for around 30-45 minutes, cooking far from the coals, and rotating slowly. Alternatively, bake in the oven in a meatloaf shape for about 45 minutes to 1 hour, at 325ºF. It should be a bit dry.

Tzatziki Sauce

16 oz Sour Cream (20)
1 cucumber which has been peeled and descended and grated and drained of extra liquid, (8)
2-4 cloves of fresh minced garlic (3)

(Traditionally plain yogurt is used instead of sour cream)

Mix together, and let sit in fridge until ready to use. This is an extremely traditional recipe, and might be a bit sharp for the average American palate, so you might want to halve the garlic amount.

Pumpkin Rum Mousse

Number of Servings: Eight

1 cup Canned Pumpkin (19.8)
1 envelope Unflavored Gelatin (0)
2/3 cups Splenda (16)
4 Eggs (1.2)
1/4 cup Rum (0)
1/2 teaspoon Cinnamon (1)
1/2 teaspoon Ginger (.6)
1/4 teaspoon Mace (.2)
1/4 teaspoon Ground Cloves (.3)
1 cup Heavy Cream (6.6)

Warm the rum in a small sauce pan. Slowly add in gelatin, stirring constantly. Heat and stir until gelatin is completely dissolved. Set aside and allow to cool slightly. Beat eggs in a large mixing bowl. Gradually add the splenda and beat for 3 to 4 minutes until it is thick and light.
In a second bowl, combine and mix pumpkin, cloves, cinnamon, ginger and mace. Combine the rum gelatin and the egg mixtures, stirring well. Gently add in the heavy cream.
Pour into small serving dishes. (Or, pour into glass baking dish)
Refrigerate for several hours until firm or overnight.
Decorate with whipped Cream and nuts.

Total Carbs - 45.7 or 5.7 per serving

Veggie/Meat Casserole Low carb

Pour into very large bowl:
1 lb. bag of green beans, thawed (may vary)
1 lb. bag of broccoli, thawed (may vary)
2 lbs. cooked meat (hot dogs, browned ground meat, ham, sausage or chicken or any

Mix together:
1 1/4 cup sour cream
1 1/4 mayonnaise
1/4 to 1/2 cup cream or half and half
1 cup shredded cheese (of any kind - I usually use cheddar)
2 TBS. onion soup mix
1 small jar of pimentos or chopped red or green peppers

Pour the sour cream/mayo mixture into the veggie/meat mixture and toss until
thoroughly combined. Top with generous shakes parmesan cheese.
Bake at 350 degrees in 3 qt. covered casserole for about an hour.
When bubbly, remove cover and brown for another 10-15 minutes.

This makes quite a large casserole. It is rich and creamy.
You can easily make a half recipe.
You can vary this quite a bit by using different meats or veggies.
You can also vary the flavor by using different cheeses and
by replacing the onion soup mix with another type of flavoring.

I often cook it in several smaller dishes and freeze. Or divide a
large one into several portions and freeze.

Myra's New York-Style Cheesecake
 1 1/4 cups finely ground almonds OR other nuts
 Sweetener equal to 1 tablespoon sugar (optional)
 2 tablespoons butter, melted
 2 cups sour cream (16 oz. container)
 1 teaspoon vanilla
 Sweetener equal to 1 tablespoon sugar
 3 packages (8 oz. each) cream cheese, softened
 Sweetener equivalent to 1 cup sugar
 4 eggs
 1 teaspoon vanilla
 In a bowl, combine the almonds, 1 tablespoon
 sweetener and melted butter
 until combined. Press into bottom of a 9-inch
 springform pan. Chill in the
 refrigerator at least 15 minutes. (I had to cook
 mine for about 15 mins at
 In a bowl, mix the sour cream, 1 teaspoon vanilla
 and 1 tablespoon sweetener
 until well combined. Cover with plastic wrap and
 In a large bowl, beat the cream cheese and 1 cup
 sweetener until fluffy. Add
 the eggs, one at a time, blending well after each
 addition. Blend in the
 remaining 1 teaspoon vanilla. Pour the cream cheese
 mixture into the
 springform pan, and bake at 350 degree for 50
 minutes, or until a knife
 inserted halfway between the edge and center comes
 With a spatula, spread the sour cream mixture over
 the top, making sure you
 reach to the edges of the pan. Return cake to oven
 and bake an additional 5
 Remove cake from oven, allow to cool to room
 temperature (cake will settle in
 the pan). Slide a knife around the edge of the
 cake to loosen it, then
 remove the springform ring. Keep chilled in the
 Makes 16 servings, about 5 grams of carbs per
 serving if made with almonds

1 cup of blueberries/rasberries is 12 carbs with fiber deducted. . . I only
use about less than 1/4 cup. . . . adds lots of flavor.


1 head of cauliflower
3 oz. cream cheese
1 tbs. butter
salt/pepper to taste

Cook cauliflower till very tender.
Remove from water, add everything else- mash!
I put mine in the blender for real creamy consistency- but you could just
mash them or run them through a food processor.
I also boiled the cauliflower with a clove of garlic, just for some more
flavor..but you could put in anything really that you might like in mashed
I guess you could even add cheddar to the "potatoes" afterwards.


1 pkg. unsweetened Kool-Aid
1 envelope Knox Gelatin
3/4 cups Splenda
2 cups boiling water

1/2 cups ground nuts (I use pecans but walnuts are good too)
3 tbsp. Splenda (divided)
2 tbsp. butter, melted
1 pkg. lime Kool-Aid
8 oz pkg. cream cheese, softened.

(1) Mix ground nuts, melted butter & half the sweetener.
(2) Press mixture into a pie plate to form a crust
(3) Bake at 300°F for 8 - 10 minutes
(4) Remove from oven and cool
(5) Dissolve Koolaid & Splenda in the boiling water in a large bowl
(6) Cool in fridge (may be partially set, that's ok if it is)
(7) Whip cream cheese with the rest of the Splenda
(8) Stir cream cheese & Splenda into the cooled gelatin mixture
(9) Pour the filling into the chilled crust & chill until set.

Top with whipped cream & serve

Judy's Pumpkin Pie

1/2 cup sugar free vanilla syrup (or different flavors)
1/2 tsp salt
1 tsp ground cinnamon
1/2 tsp ground ginger
1/4 tsp ground cloves
3 large eggs
8 ounces cream cheese (room temperature)
1 (15 ounce) can pure pumpkin
1 cup cream

Mix spices together and set aside. Beat eggs in large bowl.
Blend in cream cheese, pumpkin and spice mixture. Gradually stir in cream.
 Pour into
sprayed pie plate (I use a deep dish pie plate) and bake at 375 degrees for
about 45 minutes. To test, insert table knife in center. If it is clean
when you pull it out, it is done. I let it cool for 15 minutes in the
'turned off' oven. Remove and cool. Serve with whipped cream and a
sprinkle of chopped nuts.

Rich Chocolate Cake

4 ounces Hershey's Unsweetened baking chocolate
1/2 cup butter -- not margerine
2 cups splenda
3 large eggs
1/2 cup Droste Cocoa powder
1 1/2 teaspoons vanilla

-Preheat oven to 375
-Grease an 8" round cake pan, cut 8" round of parchment or wax paper,
-Microwave on high butter and chocolate squares
- Whisk until smooth and add vanilla.
-Cool a few minutes.
-Add eggs on at a time beating well.
-Add Splenda incorporating until melted in and then sift in cocoa powder
mixing very lightly just until added in.
-Pour into prepared pan and bake in the center of the oven for 20-25
or until a light crust is formed approximately 20 minutes.
-Cool on rack for 5 minutes.
-Loosen cake around edges with knife or spatula and invert onto a
-Cool completely and then either use powdered Splenda dusted through a
or frost.
-Raspberry sauce would be good as well as plain sweetened whipped cream.
-Add extra carbs for sauces etc.
-Per slice:8.2 minus 1.6 gr. fiber=6.6 carbs

Individual Strawberry Cheesecake

2 packages cream cheese
1 package sugarfree French vanilla pudding (or reg van.)
1 cup cream
1 cup cold water
1 tablespoon lemon juice

14 frozen strawberries

Mix the first 5 ingredients until light and fluffy. You might want to
taste and see if you want more sweetener. I thought it was just right.

Next take an Ice Cream scoop and start scooping nice perfect scoops
and put on plates. Put the plates in the freezer until scoops are
frozen. I got 14 scoops out of it. Put scoops in freezer bags.

To use: Take out 1 scoop per person and place in pretty bowls.
Place one strawberry on each and sprinkle with 1 packet sweetner.
When this defrosts, it weeps a little which is perfect because it
mixes with the defrosting strawberry and I just smash the strawberry
and mix with the juices and "Wa La" A delicious strawberry

The carb count was almost 80 grams(almost 6 grams per serving)
because I used the cheap cream and cream cheese. You can cut the
grams down by almost half if you invest in the lower carb count

Banana Spice Cake
1 cup butter (2 sticks) softened at room temperature
1 1/4 cups Splenda (or sugar)
5 eggs at room temperature
2 cups Almond Flour
1 teaspoon baking powder
1 teaspoon cinnamon
1/8 teaspoon nutmeg
2 teaspoons banana extract*
1 teaspoon vanilla extract

Cream butter and splenda well. Add eggs, one at a time, beating well after
each. Mix almond flour with baking powder and spices. Add egg mixture and
beat well. Add banana and vanilla extracts. Pour into greased 9X10" or 9X13"
pan. Cook at 350 degrees until golden brown on top - approx. 30 minutes.
Makes approximately 8 servings. 6.2 carbs. per serving.
*Note: you can change the banana extract to any other flavor for a change.
Great with fresh cut strawberries and whipped heavy whipping cream on top


Cheesecake Brownies
by Jean Vander Wert

Brownie ingredients:
1 stick butter (0)
1 1/2 c Splenda (36)
5 eggs (3)
1/2 tsp vanilla flavoring or extract
1/2 c cream (3.3)
2 c almond flour (34)
2 T Droste cocoa (4)

Cream Cheese Topping:
16 oz. cream cheese, softened (14)
2 eggs (1.2)
1/2 c Splenda (12)
1/2 tsp vanilla flavoring or extract

Combine brownie ingredients and spread in 9 x 13 pan.

For topping, mix eggs, Splenda and vanilla. Gradually add cream cheese
until smooth. Spread or spoon on top of brownie mixture. Bake at 350 for
30 minutes.

The last time I made this I added a scoop (maybe 1/4 cup) of vanilla protein
powder to the base. That turned out great too. But if you really need a
chocolate fix, you might want to double the amount of chocolate and count
the carbs because as written it is a milk chocolate rather than dark
chocolate taste. I'm not sure how many carbs the vanilla would add, but the
rest of the recipe is 107.5 carbs. I don't recall if that was including or
not including fiber. But if you cut them into 20 bars, it would be about
5.5 per brownie. Keep them in the refrigerator and warm them up in the
microwave. Finally, get out the cream whipper
and add a little decadence.

Brie and Canadian Bacon Quiche

10 slices Canadian bacon (1 ounce each) (9)
cooking spray
8 eggs, beaten (5)
1/2 cup mayonnaise (0)
1/2 teaspoon ground white pepper (0)
1/2 cup grated Parmesan cheese (2)
4-1/2 ounces Brie, cubed (.5)
1/2 teaspoon dried Italian herb seasoning(0)

Place Canadian bacon slices, slightly overlapping, around the side and the bottom of a 9 inch deep-dish pie plate coated with cooking spray. Set aside. Combine eggs, mayonnaise, pepper, Parmesan cheese, Brie, and Italian herb seasonings. Pour into pie plate and bake at 375 degrees for 30 minutes. After 15 minutes of baking, place foil over bacon to protect from overcooking.

Yields 6

Total carb count: 16.5 or 2.75 per serving


8 oz. cream cheese, cubed (6)
1/3 cream(2)
1 1/2 C. chopped, cooked chicken (0)
1 (4 oz.) can chopped green chilies, drained (3)
1/2 tsp. salt (0)
1/4 tsp. chili powder or ground cumin (1)
One large head Iceberg lettuce, shredded (16)
Chopped tomato (optional)
Shredded Monterey Jack cheese (1)

Combine cream cheese and half and half in saucepan; stir over low heat until smooth. Stir in chicken, chilies and seasonings; heat thoroughly, stirring occasionally. Place lettuce on plate. Spoon some of the chicken mixture onto the lettuce and top with cheese and tomato. Serves 4

Total Carb Count:27 ------Per serving:6.75 (carb count does not include tomato)

Gabi's Bread (newest recipe)

2 pkgs dry yeast
1 tsp sugar
1-cup water (warm but not warmer than 110 degrees)
3 TBSP Olive Oil
2 Eggs
1 1/3 C Vital Wheat Gluten Flour
1/3 C Oat Flour
1/3 C Soy Flour (can use oat or nut flour instead)
1/4 C Flaxseed Meal
1/4 C unprocessed wheat bran (or flaxseed meal)
1 tsp salt
1 TBSP Splenda
1 1/2 TBSP Baking Powder Add spices if you like.

If you have a bread machine, follow those directions
to add ingredients to the pan. Otherwise, put water,
sugar and yeast in the bottom of your bread machine
pan. Mix all other dry ingredients in a bowl and add
to machine. Add remaining ingredients, and set to
quick bake cycle. When the bread is through the first
knead cycle, remove the dough from the machine and
remove the kneading paddle, return the dough to the
machine and let it complete the baking cycle.

Now, if you want 2 loafs instead of one, with half the
carbs per serving (a little more than one per 1/2 inch
slice), take the dough out of the machine after it's
done kneading the first time. Divide the dough in to
2 equal parts. Set them into individual loaf pans and
let them rise covered with a linen kitchen towel for
45 minutes before baking them at 380 degrees for 25-35

You can also bake 1 loaf in oven and 1 in bread
machine, but reduce oven time by 5 minutes......


1 cup soy flour
1 cup Splenda
1 to 2 T cocoa, depending how chocolatey you like it
1 ½ tsp. baking powder
1 tsp. vanilla
2 eggs
3 TBLS sour cream
½ c vegetable oil
¼ cup water
¼ cup whipping cream
¼ cup chopped walnuts (optional)

Mix flour, Splenda, baking powder, cocoa and set aside
Beat eggs until light yellow in color, about 2 minutes. Add sour cream,
whipping ream and water, and blend until mixed. Stir in flour mixture,
with the vegetable oil. Add vanilla, mix until all incorporated.
Grease a 9" square pan. Pour batter into pan. Bake at 350 degrees for
20-25 minutes.
Serve with Dr Atkins ice cream, whipped cream. Or the following
frosting. Without frosting the whole cake has about 35 grams of

I like the cake the way it is without any frosting it is very moist.
But for real cake and frosting lovers, I developed this frosting for my
father who is a diabetic and with a few changes made it for us low
carbohydrates eaters. Optional frosting. Take 1 and ½ cups of Splenda
and place in a food processor. Process it, until it resembles powdered
sugar. Mix in 1 to 2 TBLS cocoa, and set aside. Take ½ cup of cold
butter and beat in a mixing bowl, about 3 minutes. Gradually add the
Splenda Mixture. Beat until smooth and spreadable. If it is a little
stiff, add a few drops of whipping cream. If too thin add a little more
processed Splenda. Add 1 t vanilla flavoring. Spread on cooled cake.
Store in refrigerator.

Crab Stuffed Sole

¼ cup butter(0)
2 minced green onions(4)
½ teaspoon chopped basil(.4)
1 tablespoon chopped parsley(.2)
½ teaspoon salt(0)
¼ teaspoon white pepper(0)
½ cup cream(2.5)
½ cup cooked crabmeat(0)
4 teaspoons lemon juice
2 cups crushed pork rinds(0), seasoned with your choice of spices
6 - 6oz sole fillets(0)


3 tablespoons butter(0)
3 tablespoons soy flour(6)
1 cup chicken broth(0)
¼ cup cream(1.25)
½ cup grated cheddar cheese(.5)

In a small saucepan, heat the butter. Add the onions with the basil, parsley, salt, pepper, cream, crabmeat and lemon juice. Pour into a mixing bowl and stir in the breadcrumbs. Place the fish on a greased baking sheet. Top with stuffing. Bake in a preheated 375 degree oven for 25 minutes. SAUCE: While the fish bakes, heat butter in a small saucepan. Add the soy flour. Reduce the heat and cook for 2 minutes. Stir in broth and cream and simmer until thick. Blend in the cheese. Place fish on a serving plate, smother with sauce and serve. Serves 6

Total carbs 14.85 or 2.475 per serving

Deep Dish Quiche Pizza

4 oz pkg. Cream cheese
4 eggs
1/3 cup heavy cream
1/4 cup parmesan cheese (fresh grated)
1 TBS chives
1/2 tsp. Italian seasoning
2 cups Italian cheeses (I used the grated mix from the store, pizza cheese)
1/2 tsp. wet garlic or 1/4 tsp. powder
1/2 cup lowest carb spaghetti sauce or pizza sauce (read labels)
1 cup mozzarella cheese

toppings to taste, I used
black olives

Beat together cream cheese and eggs till smooth.
Add cream, parmesan cheese, and spice

Spray 9" or larger glass baking dish with oil
Put 2 cups pizza cheese in dish and pour egg mixture over it
Bake at 375 for 30 min
Spread on pizza sauce, sprinkle on 1 cup mozzarella cheese and pile high
with your favorite toppings
Bake till bubbly and browning
let it stand a little while


16 oz. cream cheese, softened (12)
2 (1 oz.) squares unsweetened chocolate (16)
1/2 C. sugar substitute (Splenda) (12)
1 tsp. vanilla extract (0)
1/2 C. chopped pecans - optional
In a small mixing bowl, beat the cream cheese, chocolate, sweetener and vanilla extract until smooth. Stir in pecans. Pour into 8-inch square baking pan lined with foil. Cover and refrigerate overnight.Cut into 16 squares. Serve chilled
Total carb count - 40 divided by 16= 2.5 carbs per serving

Chocolate Fudge
 (Serves 8)

2 tbsp unsweetened cocoa powder
2 tablespoons butter
1/2 tsp vanilla
1/2 cup heavy cream
4 oz cream cheese
3 tablespoons Splenda
In small saucepan, over low heat, melt butter. Add heavycream and cream cheese, and whisk until smotth. Add Splenda, and adjust for taste. Heat until bubbling, stirring constantly. Reduce heat, and stir in cocoa and vanilla. Blend well. Pourinto a small buttered dish. Place in the fridge to set for 3 to 4hours. Cut into 8 pieces.
Per Serving (1 piece): Protein: 1.3g Carbs: 2.2g Dietary Fiber: 0.5g