Changing Your Weighs

Medical supervision

noreply@blogger.com (Dr Kim Olson Gibbs) — Fri, 04 Mar 2011 14:42:00 +0000

I have been asked to speak by Dr. Jennifer King at her office the evening of March 17th about medically supervised weight loss. At the end of the day, I want people to walk away from this discussion knowing that there are many health conditions that can be treated with weight loss, i.e. Diabetes Mellitus type 2, heart disease, hypertension, and arthritis. There are also some health conditions that require close monitoring due to the multiple medications that may need frequent dose adjustment or cessation with weight loss. Finally, those patients who are pregnant, nursing, have had a recent heart attack or stroke, really need close supervision so that there isn't a bad outcome from there attempts at weight loss.

My posting in June 2009 also discusses this more so please reference this. Finally if there are any questions, please call the office at 480=-949-9047 and ask Melissa for more information. We look forward to helping you Change Your Weighs.

29 year old dies

noreply@blogger.com (Dr Kim Olson Gibbs) — Fri, 04 Mar 2011 14:33:00 +0000

Today in the newspaper a 29 year old gentleman's death was reported. What is most concerning to me about this is that he was a de facto spokesperson for a burger chain. He apparently helped promote that the restaurant gave free or severely discounted food to obese clients, especially those weighing over 500 pounds. While everyone has been quick to point out that he died of pneumonia rather than a heart attack (which is apparently the nick-name for the 8 patty burger that he promoted) isn't it just sad that he has died? Someone who is 29 years old shouldn't die from pneumonia but I guarantee you that his morbid obesity contributed to his early demise. It is too bad that we as a society continue to glorify enormous portions and encourage binge eating. I am sad for this man and his family that they couldn't get him the healthcare he needed before he developed pneumonia.

Zucchini #3

noreply@blogger.com (Dr Kim Olson Gibbs) — Mon, 27 Dec 2010 14:45:00 +0000

ZUCCHINI LASAGNA
Ingredients:
2 ½ c zucchini, sliced ¼ inch thick (about 2 medium)
½ lb lean ground beef
¼ c onion, chopped
2 small tomatoes, chopped
1 (6 ounce) can tomato paste
1 garlic clove, minced
½ tsp dried oregano
½ tsp dried basil
¼ tsp dried thyme
¼ c water
1/8 tsp pepper
1 egg
¾ c low fat cottage cheese
½ c mozzarella cheese, shredded
1 tsp arrowroot

Directions: Cook zucchini until tender, drain and set aside. Fry meat and onions until meat is brown and onions are tender; drain fat. Add next 8 ingredients and bring to a boil. Reduce heat; simmer, uncovered 10 minutes or until reduced to2 cups. In small bowl slightly beat egg. Add cottage cheese, half of shredded mozzarella and arrowroot. In 1 ½ qt baking pan arrange half of the meat mixture. Top with half of zucchini and all the cottage cheese mixture. Top with remaining meat and zucchini. Bake uncovered at 375 degrees for 30 minutes. Sprinkle with remaining cheese. Bake 10 minutes longer. Let stand 10 minutes before serving.

Makes: 4 servings

Calories: 262
Fat: 11.3 gm
Carbohydrate: 16.4 gm
Protein: 25.3

From: www.recipezaar.com

Zucchini #2

noreply@blogger.com (Dr Kim Olson Gibbs) — Mon, 27 Dec 2010 14:43:00 +0000

OVEN-ROASTED VEGETABLES
Ingredients:
1 med zucchini cut into bite-sized pieces
1 med summer squash, but into bite-sized pieces
1 med red bell pepper, cut into bite-sized pieces
1 med yellow bell pepper, cut into bite-sized pieces
1 lb fresh asparagus, cut into bite-sized pieces
1 red onion, coarsely chopped
3 Tbsp olive oil
1 tsp salt
½ tsp black pepper

Directions: Preheat oven to 450 degrees. Place zucchini, squash, bell peppers, asparagus, and onion in large roasting pan. Toss with oil, salt, pepper to mix and coat. Spread in single layer in pan. Roast 30 minutes, stirring occasionally, until vegetables are lightly browned and tender.

Makes: 4 servings

Calories: 170
Fat: 11 gm
Carbohydrate: 15 gm
Protein: 5 gm

Zucchini #1

noreply@blogger.com (Dr Kim Olson Gibbs) — Mon, 20 Dec 2010 14:26:00 +0000

ZUCCHINI PARMESAN WITH LEMON
Ingredients:
2 lbs small zucchini
1 tsp olive oil
1 tsp grated lemon peel
2 Tbsp grated Parmesan cheese
¼ tsp black pepper

Directions: Cut zucchini in half crosswise; then cut each half into 4 lengthwise sticks. Heat oil in heavy nonstick skillet over medium-high heat. Saute zucchini and lemon peel about 3 minutes, stirring frequently, until zucchini is lightly browned. Mix in Parmesan cheese, and pepper to taste.

Makes: 4 servings

Calories: 70
Fat: 2 gm
Carbohydrates: 7 gm
Protein: 7 gm

From: www.walgreens.com

Tomato #5

noreply@blogger.com (Dr Kim Olson Gibbs) — Mon, 13 Dec 2010 14:47:00 +0000

BACON LETTUCE AND TOMATO TREATS
Ingredients:
1 pound bacon
2 c reduced fat mayonnaise
½ tsp salt
¼ tsp pepper
24 large cherry tomatoes
Leaf lettuce

Directions: Cook bacon crisp and drain on paper towels. Crumble bacon finely. Mix bacon, mayonnaise, salt, and pepper all together. Refrigerate for 4-6 hours allowing flavors to blend and mixture to become firm. Slice cherry tomatoes in ½ and lightly scoop out fruit. Cover platter with lettuce leaves. Working quickly, scoop mixture into cherry tomato cavity; place on platter.

Makes 6 servings

Calories: 674
Fat: 56.6 gm
Carbohydrate: 11.3 gm
Protein: 28.7 gm

From: www.low-carb-ketogenic-diets.com

Tomato #4

noreply@blogger.com (Dr Kim Olson Gibbs) — Mon, 13 Dec 2010 14:46:00 +0000

BAKED PARMESAN TOMATOES
Ingredients:
4 small ripe tomatoes
Grated Parmesan cheese
Salt and pepper to taste
Chopped chives, oregano or other fresh herb

Directions: Preheat oven to 350 degrees. Slice tomatoes in half crosswise. Slice just a bit off each half to create a flat bottom. Top with Parmesan, salt and pepper and fresh herb. Bake for about 15 minutes. Let cool 10 minutes before serving.

Makes: 4 servings

Calories: 39
Fat: 2 gm
Carbohydrate: 3 gm
Protein: 3 gm

From: unknown

Tomato #3

noreply@blogger.com (Dr Kim Olson Gibbs) — Mon, 13 Dec 2010 14:45:00 +0000

SICILIAN TOMATOES WITH MOZZARELLA
Ingredients:
½ tsp dried basil
1 tsp dried oregano
2 tsp dried parsley
1-19 ounce can of stewed tomatoes
1 c shredded Mozzarella cheese
1 Tbsp grated Parmesan cheese

Directions: Mix the basil, oregano, and strewed tomatoes. Pour into a buttered 1-quart casserole dish. Top with mozzarella and Parmesan cheese. Bake for 20-25 minutes at 375 degrees until cheese is melted and thoroughly warm.

Makes: 4 servings

Calories: 184.5
Fat: 9.7 gm
Carbohydrate: 10 gm
Protein: 15.5 gm

From: recipebox.cdkitchen.com

Tomato #2

noreply@blogger.com (Dr Kim Olson Gibbs) — Mon, 13 Dec 2010 14:44:00 +0000

FRESH TOMATO SOUP
Ingredients:
2 c chicken broth
1 c chopped onion
¾ c chopped celery
1 Tbsp thinly sliced fresh basil
1 Tbsp tomato paste
2 pounds plum tomatoes, cut into wedges
½ tsp salt
¼ tsp black pepper
6 Tbsp plain low-fat yogurt
3 Tbsp thinly sliced fresh basil

Directions: Combine broth, onion, celery, basil, tomato paste and tomatoes in a large saucepan; bring to a boil. Reduce heat, and simmer 30 minutes. Place half of tomato mixture in a blender. Remove center piece of blender lid; secure blender lid on blender. Place a clean towel over opening in blender lid. Blend until smooth. Pour into a large bowl. Repeat procedure with remaining tomato mixture. Stir in salt and pepper. Ladle ¾ c soup into each bowl; top each serving with 1 Tbsp yogurt and 1 ½ tsp basil.

Makes: 6 servings

Calories: 58
Fat: 1 gm
Carbohydrate: 11.3 gm
Protein 3.1 gm

From: unknown

Tomato #1

noreply@blogger.com (Dr Kim Olson Gibbs) — Mon, 13 Dec 2010 14:42:00 +0000

BOLOGNESE SAUCE
Ingredients:
2 Tbsp olive oil
1 rib celery, finely chopped
1 small carrot, finely chopped
1 small onion, finely chopped
2 cloves garlic, minced
¾ lb ground beef
¼ lb ground pork
¾ c dry red wine
1 c crushed tomatoes
1 c beef broth
2 Tbsp tomato paste
1 tsp dried oregano
½ tsp salt
¼ tsp black pepper
2 Tbsp chopped basil or parsley

Directions: Heat oil in a saucepan over medium-low heat. Stir in celery, carrot, onion, and garlic, and cook until celery and onion are soft, 4 to 6 minutes. Add beef and pork, increase heat to medium-high, and cook, stirring and breaking meat up, until meat is no longer pink, 3 to 5 minutes. Add wine, and reduce heat to medium so wine simmers. Cook until reduce to about 1/3 cup liquid, 12 to 15 minutes. Stir in tomatoes, broth, tomato paste, and oregano. Partially cover, and cook until thick, 40 to 45 minutes. Season with salt, pepper, and basil/parsley.

Makes: 6 servings

Calories: 216 cal
Fat: 11 gm
Carbohydrate: 9 gm
Protein: 16 gm

From: low carb recipes at www.prevention.com

Spinach #3

noreply@blogger.com (Dr Kim Olson Gibbs) — Tue, 07 Dec 2010 16:43:00 +0000

CHEESE AND SPINACH CRUSTLESS QUICHE
Ingredients:
1 onion, chopped
1 package chopped frozen spinach, thawed and squeezed dry
6 eggs
1 Tbsp olive oil
3 c shredded cheddar cheese
Salt and pepper to taste

Directions: In a large skilled, fry the onion in the olive oil and add spinach, cooking until tender. In a large bowl, beat eggs, and add cheese, salt and pepper. Once spinach and onions are ready, add the egg mixture and mix until even. Lightly grease a pie dish. Pour ingredients into pie dish and bake for 30 minutes or until golden brown and firm.

Makes: 6 servings

Calories: 332.8
Fat: 25.6 gm
Carbohydrate: 4.9 gm
Protein: 21.4 gm

From: unknown

Spinach #2

noreply@blogger.com (Dr Kim Olson Gibbs) — Tue, 07 Dec 2010 16:42:00 +0000

SPINACH SALAD AND HOT BACON DRESSING
Ingredients:
1 bag fresh baby spinach
¼ c chopped onion
4 slices bacon
2 hard boiled eggs, chopped
¼ c vinegar
1 pkg Splenda
Salt and pepper to taste

Directions: Cook bacon, remove and drain on paper towel. Slowly add vinegar, pepper and splenda to bacon grease in pan. Stir and heat until boiling. Tear spinach into smaller pieces. Add chopped egg, onion, and crumbled bacon. Pour on hot dressing and toss lightly.

Makes: 2 servings

Calories: 174
Fat: 11 gm
Carbohydrate: 8 gm
Protein: 12 gm

From: unknown

Spinach #1

noreply@blogger.com (Dr Kim Olson Gibbs) — Mon, 29 Nov 2010 20:39:00 +0000

CREAMY SPINACH DIP
Ingredients:
1 10 oz package frozen chopped spinach, thawed and squeeze dry
1 ½ c sour cream
2 tsp onion powder
½ tsp garlic powder
½ tsp salt
¼ tsp black pepper
½ tsp Greek seasoning

Directions: Pulse the spinach alone in a food processor. Then add the rest of the ingredients and blend well. Serve over cucumber rounds or as a dip for other vegetables.

Makes: 2 cups (8—1/4 c servings)

Calories: 104
Fat: 9.3 gm
Carbohydrate: 3 gm
Protein: 2.5 gm

From: unknown

Sauerkraut #3

noreply@blogger.com (Dr Kim Olson Gibbs) — Mon, 22 Nov 2010 19:41:00 +0000

COLORFUL SAUERKRAUT SALAD
Ingredients:
1 large can (30 ounces) sauerkraut, drained
3 stalks celery, sliced
1 medium onion, diced
½ bell pepper, died
½ c diced pimento
1/3 c canola oil
¼ c white wine vinegar
¾ c Splenda
Salt and pepper to taste

Directions: Combine sauerkraut and vegetables in a large bowl. Whisk together oil, vinegar, and Splenda in a small bowl. Toss vegetables and dressing to combine, season with salt and pepper. Refrigerate, covered, several hours or overnight to allow flavors to blend.

Makes: 4 servings

Calories: 103
Fat: 7 gm
Carbohydrate: 9 gm
Protein: 1 gm

From: unknown

Sauerkraut #2

noreply@blogger.com (Dr Kim Olson Gibbs) — Tue, 16 Nov 2010 14:53:00 +0000

CHICKEN BRAISED IN SAUERKRAUT
Ingredients:
4 slices bacon, cut crosswise into thin strips
8 chicken thighs
¾ tsp salt, divided
¼ tsp black pepper
1 small onion, chopped
1 ½ lb sauerkraut, drained, rinsed
1 c low-sodium chicken broth
1 tsp Dijon mustard
10 juniper berries, lightly crushed
1 bay leaf
½ packet Splenda

Directions: In large, deep skillet over medium-high heat, cook bacon until crisp. Transfer to a bowl with a slotted spoon. Sprinkle chicken with salt and pepper. Brown in two batches in bacon drippings, 8 minutes per batch. Transfer chicken to bowl as it browns. Cook onion in dripping 4-5 minutes, until softened. Add bacon, sauerkraut, chicken broth, mustard, juniper berries, bay leaf, Splenda, and remaining salt and mix well. Arrange chicken on top. Bring to a simmer, cover and cook on low 35 minutes until chicken is cooked through. Transfer to a platter. Discard the bay leaf. Increase heat to high and boil off most of the cooking liquid. Serve chicken with sauerkraut on the side or over the top.

Makes: 4 servings

Calories: 530
Fat: 33.5 gm
Carbohydrate: 9.5 gm
Protein: 46 gm

From: unknown

Thanksgiving 2010

noreply@blogger.com (Dr Kim Olson Gibbs) — Thu, 11 Nov 2010 15:42:00 +0000

So the holiday season is about to begin and much to my surprise patients are not anticipating Thanksgiving being a challenge. I am pleasantly surprised by this information but suspect this is due to the fact that most of my patients are quite dedicated to their dieting and change process in comparison to the average person on the street. The holidays, Thanksgiving in particular, often are focused on family, fun, football and FOOD. And while I am in favor of the first three “F’s” it is the focus on food that I think makes holidays such a challenge for most people. How can we take the focus off “Food?”

In order to shift the focus away from food, you really have to identify another focus…so perhaps it means volunteering or a day trip or some other activity that still allows for a family meal but then shifts toward the “New Family Tradition.” As far as volunteering is concerned there are a lot of options available: perhaps you are a family of shoppers and fulfilling a wish of someone less fortunate is something you all can do together. Maybe you are more active and want to volunteer some time at the Food Bank or at a Shelter? Your church or synagogue may have other suggestions or projects as well.

In another vein to shift the focus, there are frequently Fun Runs on Thanksgiving that can pull your attention and satisfy a physical activity need. A quick search on the internet (www.arizonaroadracers.com) revealed 5 races all over town including Peoria, Mesa, Queen Creek, Anthem, and Prescott. Not a runner? Consider a family bicycle ride along the canal or a pickup game of touch football instead of running or challenge Aunt Susie to a bowling game on the Wii Fit!

If the focus is still on the food, what about changing the menu? I have had discussions with patients in the past about modifying recipes (I dedicated a whole blog to this in November 2008—see the archives). To be honest this generally meets with some resistance. I will tell you that my family is the same way…there are some recipes that you can “adjust” and others you don’t. In our family you just don’t mess with the dressing and so I don’t. Instead I make a crustless pumpkin pie with Splenda instead of sugar thus saving calories and carbs. It is all about picking your battles. In a discussion with a patient recently about tamales, we discussed changing the proportion of masa to meat thus not messing with the basic recipe but still decreasing the carbs. She quickly pointed out to me that the reason many cooks (especially those who sell their tamales) make their tamales with so much masa is that it is cheap in comparison to the pork or beef. This makes a lot of sense to me and is seen in many other styles of cooking as well: Italian (large portions of pasta) and Asian (large bowls of rice) are just two that come to mind.

The last idea here is that Thanksgiving only happens once a year. Celebrate! It is a holiday for giving thanks for all of the blessings you have: family, friends, and fellowship. Enjoy the day and get right back into continuing to work on Changing Your Weighs.

Sauerkraut #1

noreply@blogger.com (Dr Kim Olson Gibbs) — Mon, 08 Nov 2010 14:09:00 +0000

PORK CHOPS AND SAUERKRAUT
16 center-cut pork chops, ½ inch thick
2 Tbsp bacon drippings
Salt and pepper to taste
2 Tbsp Dijon mustard
2 pounds sauerkraut, drained
1 c diced peeled tart green apples
1 tsp caraway seeds
8 sliced crisp bacon, diced

Directions: Brown well-trimmed chops on both sides in bacon drippings. Sprinkle with salt and pepper and rub mustard into both sides of chops. Combine sauerkraut, apples, and caraway seeds in large casserole and arrange chops, slightly overlapping on top. Preheat oven to 350 degrees. Tightly cover and bake for 30 minutes. Uncover and bake for 30 minutes longer. Transfer chops and sauerkraut to serving platter and sprinkle with crisp bacon.

Makes: 8 servings of approx 4 oz pork chops

Calories: 238.4
Fat 9.8 gm:
Carbohydrate: 6.8 gm
Protein: 29.6 gm

From: unknown

Radishes #3

noreply@blogger.com (Dr Kim Olson Gibbs) — Mon, 01 Nov 2010 16:09:00 +0000

CREAMED RADISHES WITH PIMENTON
Ingredients:
8 ounces of radishes: grated
1 Tbsp unsalted butter
1 Tbsp arrowroot
½ c hot radish water (or milk)
½ c milk
1 tsp Splenda
½ tsp pimenton (or paprika or nutmeg)
Salt and pepper to taste

Directions: In a medium saucepan, bring enough water plus some to cover the radishes to boil. Meanwhile, grate the radishes. Add them to the boiling water and let simmer until cooked, about 20 minutes. Drain, reserving approximately ½ cup of the cooking water. When the radishes are nearly cooked, start the white sauce by heating a medium saucepan over medium heat. Add the butter and let melt. Add the arrowroot and stir in all the lumps are gone, stirring the whole time, about 1 minute. Slowly add the hot radish water, stirring the whole while. As you stir the liquid will be absorbed into the arrowroot mixture and seize up. If you add the water too quickly, the sauce will be lumpy. Add the milk in the same way. Stir in the cooked radishes, then the pimenton, cook for 2-3 minutes more until completely hot. Season to taste and serve.

Makes: 4 servings

Calories: 61
Fat: 4 gm
Carbohydrate: 5 gm
Protein: 2 gm

From: unknown

Radishes #2

noreply@blogger.com (Dr Kim Olson Gibbs) — Mon, 25 Oct 2010 15:30:00 +0000

FATTOUSH
Ingredients:
1/3 of an English cucumber, chopped
4 ounces quartered, grape tomatoes
3 radishes, chopped
½ yellow bell pepper, chopped
2 green onions, chopped
¼ c cilantro, chopped
¼ c mint, chopped
Dressing:
Juice of lemon or lime
1 Tbsp olive oil
½ tsp sumac
½ tsp Splenda
Salt and pepper to taste

Directions: Combine salad ingredients in large bowl. In smaller second bowl, whisk together the dressing ingredients. Toss the dressing with the salad and serve.

Makes: 4 servings

Calories: 60
Fat: 4 gm
Carbohydrate: 7 gm
Protein: 1 gm

From: unknown

Radishes #1

noreply@blogger.com (Dr Kim Olson Gibbs) — Mon, 25 Oct 2010 15:29:00 +0000

SAUTEED RADISHES AND SUGAR SNAP PEAS WITH DILL
Ingredients:
1 Tbsp butter
1 Tbsp olive oil
½ c thinly sliced shallots
12 ounces sugar snap peas, trimmed, strings removed
2 c thinly sliced radishes (about 1 large bunch)
¼ c orange juice
1 tsp dill seeds
1 Tbsp chopped fresh dill

Directions: To remove strings from peas, just snap off the stem end and pull string lengthwise down each pod. Melt butter with oil in large nonstick skillet over medium heat. Add shallots and sauté until golden, about 5 minutes. Add sugar snap peas and radishes; sauté until crisp-tender, about 5 minutes. Add orange juice and dill seeds; stir 1 minute. Season with salt and pepper. Stir in chopped dill. Transfer to bowl: serve.

Makes: 6 servings

Calories: 85.5
Fat: 4.4 gm
Carbohydrate: 10.1 gm
Protein: 2.4 gm

From: unknown

Peppers #3

noreply@blogger.com (Dr Kim Olson Gibbs) — Fri, 08 Oct 2010 16:07:00 +0000

ROASTED RED BELL PEPPER HUMMUS
Ingredients:
16 ounces chickpeas
6 ounces roasted red bell peppers
1 jalapeno, seeded, diced
1 Tbsp chopped garlic
3 Tbsp chopped cilantro leaves
1 tsp paprika
3 Tbsp chopped onion
1 tsp black pepper
1 Tbsp chipotle pepper in adobo
¼ c olive oil

Directions: Mix all ingredients except olive oil in food processor until pureed, then slowly add in olive oil. Let set up for 1 hour before serving.

Makes 8 servings

Calories: 134 cal
Fat: 7.4 gm
Carbohydrate: 15 gm
Protein: 3 gm

From: www.foodnetwork.com

Peppers #2

noreply@blogger.com (Dr Kim Olson Gibbs) — Fri, 08 Oct 2010 16:05:00 +0000

ARTICHOKE SPINACH DIP WITH ROASTED RED BELL PEPPERS
Ingredients:
14 ounces canned (or frozen, thawed) artichoke hearts, drained and diced (not marinated)
9 oz frozen creamed spinach, thawed
½ c finely diced red onion
½ c diced roasted red bell pepper
2 Tbsp jarred pesto sauce
1/3 c grated Parmesan
2 Tbsp mayonnaise
1 tsp ground black pepper
½ tsp salt

Directions: Preheat oven to 350 degrees. In a medium mixing bowl, add all the ingredients and mix well. Transfer to a 9x9 baking pan and cover with aluminum foil. Put in the oven for 15 minutes or until is bubbly. Remove and serve with vegetables.

Makes: 6 servings

Calories: 171
Fat: 12 gm
Carbohydrate: 11 gm
Protein: 4.8 gm

From: www.foodnetwork.com

Peppers #1

noreply@blogger.com (Dr Kim Olson Gibbs) — Mon, 27 Sep 2010 14:24:00 +0000

STUFFED ZUCCHINI AND RED BELL PEPPERS
Ingredients:
2 Tbsp olive oil
1 small onion, grated
¼ c chopped Italian parsley leaves
1 large egg
3 Tbsp ketchup
3 garlic cloves, minced
1 tsp salt
¼ tsp ground black pepper
1/3 c grated Romano cheese
1 pound ground turkey
1 zucchini, ends removed, halved lengthwise and crosswise
1 short orange bell pepper, halved and seeded
1 short red bell pepper, halved and seeded
1 short yellow bell pepper, halved and seeded
1 ½ c spaghetti sauce

Directions: Preheat oven to 400 degrees. Lightly drizzle olive oil into a 9x13 baking dish. Whisk the onion, parsley, egg, ketchup, garlic, salt and pepper in a large bowl to blend. Stir in the cheese. Mix in the turkey. Cover and refrigerate. Using a melon baler or spoon, carefully scrape out the seeds and inner flesh from the zucchini, leaving 1/8 inch-thick shells. Be careful not to pierce through the skin. Fill the zucchini and pepper halves with the turkey mixture, dividing equally and mounding slightly. Arrange the stuffed vegetables in the baking dish. Pour the spaghetti sauce over the stuffed vegetables. Bake uncovered until the vegetables are tender and beginning to brown and a thermometer inserted into the center is 165 degrees, about 4 5minutes. Transfer to a platter to serve.

Makes: 6 servings

Calories: 286
Fat: 16.7 gm
Carbohydrate: 14 gm
Protein: 21 gm

From: www.foodnetwork.com

Onion #4

noreply@blogger.com (Dr Kim Olson Gibbs) — Mon, 20 Sep 2010 20:56:00 +0000

BAREFOOT CONTESSA’S TURKEY MEATLOAF (MODIFIED FOR LOW CARB)
Ingredients:
3 cups chopped yellow onion
2 Tbsp olive oil
2 tsp kosher salt
1 tsp fresh ground black pepper
½ tsp thyme
1/3 c Worcestershire sauce
¾ c chicken stock
1 ½ tsp tomato paste
5 lbs ground turkey
3 large eggs, beaten
¾ c ketchup (optional)

Directions: Preheat oven to 325 degrees. Saute onions in olive oil until translucent, about 15 minutes. Add salt, pepper, thyme, Worcestershire sauce, chicken stock, and tomato paste. Mix well. Combine ground turkey, egg and onion mixture in a large bowl. Mix well and shape into a rectangular loaf on an ungreased sheet pan. If using ketchup spread evenly over the top. Bake for 1 ½ hours until internal temperature is 160 degrees.

Makes: 8 servings

Calories: 750
Fat: 42.8 gm
Carbohydrate: 6.1 gm
Protein: 80.6 gm

From: www.recipezaaar.com

Onion #3

noreply@blogger.com (Dr Kim Olson Gibbs) — Mon, 13 Sep 2010 14:26:00 +0000

GREEN ONION CORNBREAD
Ingredients:
1 c almond flour
1-2 green onions, chopped
¾ tsp baking powder
1/3 tsp salt
2 large eggs
2 Tbsp butter
¼ c sour cream

Directions: Preheat oven to 350 degrees. In a bowl, mix together wet ingredients and green onions and add dry ingredients and mix again. Pour into a greased 8x8x2 baking dish and bake for 20 minutes or until the edges begin to brown.

Makes:4 servings

Calories: 300
Fat: 26 gm
Carbohydrate: 8.5 gm
Protein: 10 gm

From: www.lowcarbist.com