Busy People's Low-Carb Cookbook
Appetizers & Snacks | Soups & Salads | Entrées | Sides | Desserts | Beverages
Spinach and Artichoke Casserole
This kind of reminds me of a thin crustless quiche casserole. I enjoyed this flavor at dinner as a side dish and the next morning I warmed the leftovers in the microwave for a tasty and satisfying breakfast. It is a very versatile dish.


cup fat-free cottage cheese


cup plus 2 tablespoons grated Parmesan cheese
1/2 cup liquid egg substitute (or 2 whole eggs) 1/2 teaspoon plus 1/2 teaspoon lemon-pepper seasoning
1 (13.75 ounce) can quartered artichoke hearts - drained 1 (10 ounce) package fresh baby spinach - cleaned
3 green onions - thinly sliced - entire onion except roots.    

Preheat oven to 375 degrees.
Spray a 9" x 13" pan with non-fat cooking spray. Set aside.
In blender, process on highest speed (with lid on) cottage cheese, 1/4 cup Parmesan cheese, egg, and 1/2 teaspoon lemon-pepper seasoning until smooth and creamy.
With paper towels, blot artichokes dry.
In prepared pan stir together cheese mixture, artichokes, spinach, and onions.
Sprinkle 1/2 teaspoon lemon-pepper seasoning and 2 tablespoons Parmesan cheese on top of casserole.
Bake, uncovered, for 20 minutes or until bubbly hot.
Yield: 7 (1/2-cup) servings
Calories: 76; Fat: 1g (17% fat); Cholesterol: 5mg; Carbohydrate: 6g; Dietary Fiber: 2g; Protein: 9g; Sodium: 390mg; Diabetic Exchanges: 1 vegetable, 1 very lean meat.
Preparation time: 10 minutes or less
Cooking time: 20 minutes
Total time: 30 minutes or less
Menu idea: As a side dish for lunch it'd go great with a cup of soup such as the Chicken and Asparagus Sup with only 6 carbs on page 48; for a dinner side dish it'd be great with the Ham and Cabbage entrée with only 14 carbs on page 165; and for breakfast it's great eaten by itself with Spiced Tea on page 26 with 9 carbs. All of these recipes are in the Busy People's Slow Cooker Cookbook.
Confetti Topped Asparagus
Tender asparagus topped with finely diced red bell pepper, mushrooms, and ham make this a vibrant colorful side dish. It is every bit as tasty as it is pretty.


pound fresh small asparagus spears with ends cut off (about 30 asparagus spears)*


cup sugar-free lemonade
1/3 cup fresh red bell pepper - finely diced 1/3  cup fresh mushrooms - finely diced
1/3 cup extra lean ham - finely diced 1/8 teaspoon garlic salt

* Thin asparagus spears are more tender than larger sized asparagus.

In a large non-stick skillet cook asparagus in lemonade over high heat with lid on for 5 minutes or until asparagus is tender.
Remove asparagus and put into a covered dish.
Add red bell pepper, mushrooms, and ham to lemonade. Continue cooking on high and allow boiling with lid off for another 5 minutes, stirring occasionally.
Pour contents of skillet over asparagus.
Serve immediately with slotted spoon so juice can drain.
Yield: 4 (about 7 spears topped with 1/4 cup cooked pepper, mushrooms and ham) per serving
Calories: 53; Fat: 1g (12% fat); Cholesterol: 6mg; Carbohydrate: 6g; Dietary Fiber: 3g; Protein: 5g; Sodium: 171mg; Diabetic Exchanges: 1 vegetable, 1/2 very lean meat.
Preparation time: 5 minutes or less
Cooking time: 10 minutes
Total time: 15 minutes or less
Menu idea: I like this with heavier based entrées such as grilled steak. The Pork Tenderloin meal on page 172 of Busy People's Slow Cooker Cookbook with only 10 carbohydrates is another good choice.
Broiled Italian Tomato Slices
The flavor combination is a winning hit.


large tomatoes sliced into 6 slices each (12 slices total)


cup fat-free red wine vinaigrette salad dressing
2 tablespoons feta cheese 2 tablespoons 30% less fat real bacon bits
2 ounces fat-free cream cheese 1/2 cup fresh chopped green onion tops
2 teaspoons dried basil    

Preheat broiler to 500 degrees.
Line jellyroll pan (cookie sheet with 1/2" edge around rim) with foil and spray foil with non-fat cooking spray.
Arrange tomato slices on prepared jellyroll pan.
Drizzle with salad dressing. Set aside.
In medium bowl stir together feta cheese, real bacon bits, cream cheese, green onion, and dried basil until well mixed.
Spread about 2 teaspoons on top of each tomato slice.
Broil on top rack for 3-5 minutes or until cream cheese is melted.
Yield: 6 (2 tomato slices per serving) servings
Calories: 69; Fat: 1g (17% fat); Cholesterol: 8mg; Carbohydrate: 11g; Dietary Fiber: 1g; Protein: 3g; Sodium: 346mg; Diabetic Exchanges: 1 vegetable, 1/2 other carbohydrate.
Preparation time: 5 minutes or less
Cooking time: 5 minutes or less
Total time: 10 minutes or less
Menu idea: The Italian Mini Meatloaves with only 16 carbohydrates in the Busy People's Diabetic Cookbook and the Red Lettuce Tossed Salad in this book will make a nice, healthy, low carbohydrate, low fat, low calorie, yet high in flavor, meal.