18 Apr

1 package boneless chicken breast tenders cut into 1” chunks
4 cloves garlic chopped
1 onion minced
4 or 5 carrots chopped
2 cups chopped green beans
1 head fennel sliced into thin strips
2 tbsp dill or dill paste (tube)
2 cups chicken broth
3 tbsp EVOO
Salt & Pepper to taste

Brown chicken, onions and garlic in EVOO over a medium flame. Add dill until chicken is well coated. Stir in broth, veggies and salt and pepper. Cover and let simmer until veggies are tender. Enjoy

NOTE: For those carb-seekers, you may add egg noodles to this recipe!


R U Ready for Some Football (lo carb style)???

14 Jan

I am trying a new twist to Buffalo Wings so that I can enjoy my favorite football watching treat but in a low carb sorta way!

I boiled 6 chicken wings for ten minutes. Then I combined a cup of Frank’s Hot Sauce (I really do put that sh*t on everything!!!) with a tablespoon of EVOO. I mixed up the wings and sauce and baked til golden brown about 20-30 minutes.

On the side I had lo fat Blue Cheese dressing with celery stix.

Missing was the butter, flour & high fat content. The benefit was the same taste and no carbs!

Also you can make a hearty Veggie Stew.

Saute a head of sliced garlic in EVOO and a small onion minced. Add 2 zucchini cubed, one eggplant cubed, 2 red bell peppers cubed, a pint of cherry tomatoes halved and a 10 oz can of tomato sauce with salt & pepper to taste. Cover for an hour until veggies are soft. Serve as a side with chicken or fish or alone as a hearty stew. Enjoy!

Spaghetti Squash – the other pasta!

11 Dec

Spaghetti Squash – the other pasta!
This post is dedicated to my new fave veggie – the spaghetti squash. Never had it before this week. This Italian girl’s philosophy was go real (carbs) or go home if you are gonna cheat! My gluten free alternative to pasta is rice or corn pasta. It has a more heartier flavor and on days when I cheat from my lo carb regimen it pairs well with usual pasta toppings such as marinara sauce, garlic & oil etc.
However at a friend’s suggestion I decided to substitute spaghetti squash when a carb craving hit in the middle of the week. Have to say, it is quite the tasty alternative!
I roasted it for an hour at 400 degrees after cracking the bad boy in half with a serrated knife and hammer. I sprinkled it with salt, pepper and a drizzle of EVOO. When it was done, I took a fork and scraped out the “spaghetti strands” and placed in a bowl. I then made a light, Mediterranean sauce for the “spaghetti” and it was dee-lish!
Mediterranean Sauce:
½ cup EVOO
4 cloves chopped garlic
½ onion
10 kalamata olives – pitted & chopped
1 tbsp capers
½ cup white wine
1 pint grape tomatoes halved
1 oz feta cheese
In a pan, sauté garlic, oil & onions on medium flame until onions are translucent. Add wine, tomatoes, capers and olives until tomatoes are tender. Pour over “spaghetti.” Crumble feta cheese on top and enjoy!

Wishing you all a healthy carb holiday season!

Chicken Sausage & Broccoli Rabe

26 Oct

2 LBS Italian Chicken Sausage – Hot or Sweet (or both!)
2 bunches of Broccoli Rabe – washed and cut into one inch pieces
6 cloves chopped garlic
1 tsp red pepper flakes
Salt & Pepper to taste

In a skillet over medium heat brown sausage in a few tablespoons of olive oil. About 4 minutes on each side. Cut one to see if it is cooked thru.
In a larger soup pot, brown garlic in olive oil add salt & pepper to taste as well as red pepper flakes. Add broccoli rabe & cover until its tender and bright green tossing occasionally. Add sausage for the last few minutes.
Serves 4-6

Shrimp with Veggies

23 Sep


1.5 -2 lbs Fresh Medium Size Shrimp (cleaned/deveined)

1 bunch Broccolini cut into 1 inch pieces

1 bunch Asparagus cut into 1 inch pieces on a slant

1 tsp red pepper flakes

6-8 cloves garlic chopped

½ cup EVOO

Salt & Pepper to taste

In a skillet over medium heat, add EVOO with salt, pepper and garlic. When garlic is almost brown, add veggies and cover to steam for 2-3 minutes. When veggies become bright green, add shrimp and red pepper flakes and cover until shrimp turn pink. Enjoy!

Serves 6 – 8

4 Alarm Turkey (Chicken) Chili

13 Sep


1 lb package turkey chopped meat (or chicken)

1 red bell pepper diced into cubes

1 green bell pepper diced into cubes

1 serrano chili pepper (or a habanero pepper) minced

1 onion chopped

2 cloves garlic minced

Olive oil

1 tbsp cumin

1 tbsp chili powder

1 tbsp cayenne pepper

1 6 oz can tomato paste

1 8 oz can tomato sauce

Salt & pepper to taste


In a skillet brown the chopped meat with a tbsp. of EVOO and salt & pepper over a medium stovetop flame

In a large pot brown onion and garlic in 3 tbsps EVOO over medium flame. Add chopped meat when done

Add a little more salt and the cumin, cayenne pepper & chili powder

Add tomato paste and a little of the sauce to thin it out. Add tomato sauce to your preferred consistency. I don’t use the entire can.

When mixed well, add bell peppers and Serrano chili pepper. Stir well & lower flame.

Cover and simmer for 45 minutes

Serves 6


OPTIONAL:  ½ package extra firm tofu cut into ½ inch squares to give the consistency of beans in the chili. I usually brown in a skillet with EVOO to give them a crispy texture and add in the chili when its almost done.

Turkey Meatloaf

16 Aug


1 -1.5 lbs package ground turkey

4 tbsp grated pecorino romano cheese

5 garlic cloves minced

3 tbsp hot sauce

1 cup seasoned bread crumbs or panko

2 eggs

Salt & Pepper to taste


Preheat oven to 375 degrees Fahrenheit

In a large mixing bowl add all ingredients and mix with your hands  until everything is blended well.

Take meat mixture and form into a loaf

Place on non-stick baking sheet or loaf pan and bake for an hour until top is crispy and golden brown


Serves 4 – 6