Italian Courgette & Cheese Bake

Courgettes (zucchinis) have a low glycemic index, are LOW CARB AND research is showing that courgettes may have anti-inflammatory properties, may help support thyroid function as well as may help with regulating blood sugar!

Quick prep hint(s):

This is another super easy recipe!

You can make & store any extra in an airtight container & freeze with some left-over chicken for your own “freezer-dinner” next week!

Courgettes are a great source of potassium! (Approximately 100 mg of potassium in each serving of this recipe.)

Ingredients

  • 2 medium courgettes (sliced or chopped to desired size)
  • 1 medium onion, finely chopped
  • 1 c shredded Parmesan cheese
  • 2 c shredded mozzarella or pizza cheese
  • ½ pkg cream cheese, chopped into ½ inch squares
  • ¼ c unflavored whey protein powder
  • 1 T Italian herbs
  • 1 tsp salt
  • ½ tsp garlic powder
  • 1 T butter
  • ½ tsp salt (for salt water soak)
  • water (to cover chopped courgettes)

Instructions

Makes 10 servings

Preheat oven to 175 C. Spray small baking dish (~8” square) with spray & place butter in the bottom and set aside. Place chopped courgettes in salt water (½ tsp salt) in medium bowl and soak for ~10 minutes. Drain off water, rinse & pat dry. In small bowl, mix herbs,1 tsp salt, garlic powder & protein powder & set aside. In medium bowl, toss all ingredients, holding out ½ c of Parmesan cheese. Place in baking dish. Cover with foil & bake for 30 minutes or until bubbling.  Sprinkle remaining Parmesan cheese on top and bake uncovered for ~15 minutes or until the top is starting to turn brown.

Nutrition Info

per SERVING: 9 g protein, 3 g NET carbohydrates, 10 g fat

*may vary pending brand of ingredients used

Waldorf Salad

Cool, refreshing salad that is great for lunch on the go or for a light dinner.

Eat plain, wrapped in a lettuce leaf or over spinach.

Quick prep hint(s):

Prepare turkey/chicken ahead of time.  Bake or grill plenty of turkey/chicken.  Then cool, chop, divide and freeze.

Use in future salad recipes, lettuce wraps, extra protein in soups, etc.

Ingredients

  • 3 c left-over turkey (OR CHICKEN) (~ 680 g) – cooled and chopped
  • 4 celery stalks – chopped
  • 1 medium apple – sweet, crisp variety (Honeycrisp, Gala, Golden Delicious)- chopped
  • ½ c toasted pecans, cooled & chopped
  • 6 pieces crispy bacon, cooled and chopped (sugar-free if able – ask your local butcher!)
  • ¼ to ½ c mayonnaise
  • ¾ c plain Greek yoghurt (low-carb)
  • 2-3 pkt Splenda or Stevia (can increase if you like a sweeter salad)
  • ¼ t salt
  • ¼ t ground black pepper

Instructions

Makes ~ 5 cups of salad (~7 servings). Serving size: 2/3 cup

Chop all ingredients & mix in large bowl. Serve alone or on top of lettuce or spinach leaves. Refrigerate.

 

Nutrition Info

per SERVING (1/2 cup): 33 g protein, 4 g carbs, 1 g fiber (NET CARBS = 3g), 10 g fat

*may vary pending brand of ingredients used