Recipe List Page Numbers
Recipes
15. 16. 17. 18. 19. 20. 21. 22. 23. 24. 25. 26. 27. 28. 29. 30. 31. 32. 33. 34. 35. 36. 37. 38. 39.
Bacon & Mushroom Breakfast Casserole Bacon & Spinach Baked Omelet Bacon Wrapped Chicken Bombs Baked eggs Beef Philly Cheese Steak Sandwiches Blueberry Ice Cream Caprese Omelet Cheese Crusted Omelet Cheeseburger Eggplant Pizza Chicken Caesar Salad Chicken Philly Cheesesteak Casserole Chicken Pot Pie Chicken Stir Fry with Shirataki Noodles Chili Salmon with Tomato & Asparagus Chocolate Mousse Chocolate Peanut Squares Cobb Salad with Ranch Dressing Creamy Lemon Green Beans Creamy Tuscan Shrimp Eggplant Salad Garlic Bread Goulash Ham & Cheese Breakfast Sandwich Hamburger Buns Italian Sausage Pizza
40. 41. 42. 43. 44. 45. 46. 47. 48. 49. 50. 51. 52. 53. 54. 55. 56.
Lemon Cheesecake Fluff Mexican Scrambled Eggs Onion Rings Oopsie Bread Pancakes with Berries & Whipped Cream Pepperoni Pizza Raspberry Trifle Roasted Cauliflower Mash Salami & Cheese Chips Spicy Fish with Cashew Sauce Stuffed Mushrooms Three Cheese Quiche Stuffed Peppers Tortilla Tuna Cheese Melt Western Omelet Zucchini & Walnut Salad Zucchini Fried with Spicy Tomato Dip
Recipe List by Category Breakfast/Brunch Bacon & Mushroom Breakfast Casserole Bacon & Spinach Baked Omelet Baked eggs Caprese Omelet Cheese Crusted Omelet Ham & Cheese Breakfast Sandwich Mexican Scrambled Eggs Pancakes with Berries & Whipped Cream Three Cheese Quiche Stuffed Peppers Western Omelet Chicken Bacon Wrapped Chicken Bombs Chicken Caesar Salad Chicken Philly Cheesesteak Casserole Chicken Pot Pie Chicken Stir Fry with Shirataki Noodles Cobb Salad with Ranch Dressing Beef Cheeseburger Eggplant Pizza Beef Philly Cheese Steak Sandwiches Goulash Salami & Cheese Chips Pork Italian Sausage Pizza Pepperoni Pizza Stuffed Mushrooms
Seafood Creamy Tuscan Shrimp Salmon with Tomato & Asparagus Spicy Fish with Cashew Sauce Tuna Cheese Melt Salads and Sides Chicken Caesar Salad Cobb Salad with Ranch Dressing Creamy Lemon Green Beans Eggplant Salad Onion Rings Roasted Cauliflower Mash Zucchini & Walnut Salad Zucchini Fries with Spicy Tomato Dip Dessert Blueberry Ice Cream Chocolate Peanut Squares Chocolate Mousse Lemon Cheesecake Fluff Raspberry Trifle Bread Garlic Bread Hamburger Buns Oopsie Bread Tortilla
Protein
Vegetables
Meat: Beef, pork, lamb, game and poultry. The fat is useful as well as the skin on the chicken. Choose organic and grass-fed if you can.
All kinds of cabbage. Asparagus, zucchini, eggplant, olives, spinach, mushrooms, cucumber, lettuce, peppers, tomatoes etc.
Fish and seafood: All kinds. Preferably fatty fish such as salmon, mackerel or herring.
Dairy products
Eggs: All kinds. Preferably organic.
Natural fat Using butter and cream for cooking can make your food taste better and make you feel more satisfied. Try a BĂŠarnaise or Hollandaise sauce, check the ingredients or make it yourself. Coconut fat, avocado oil or olive oil are also good options.
Always select full-fat options like real butter, cream (40% fat), sour cream and cheeses. Be careful with regular milk, reduced fat and skim milk as they contain a lot of milk sugar. Avoid flavored, sugary and low-fat products.
Nuts and berries Enjoy low-carb nuts like brazil nuts, macadamia and almonds. Berries like raspberries, strawberries and blueberries are OK in moderation for most people. Great with whipped cream. Reduce or exclude for weight loss.
Avoid Sugar Soft drinks, candy, juice, sports drinks, chocolate, cakes, buns, pastries, ice cream and breakfast cereals. Also avoid artificial sweeteners: they often maintain sugar cravings.
Starch Bread, pasta, rice, potatoes, French fries, potato chips, porridge, muesli etc. Moderate amounts of root vegetables are okay if you are not too strict with carbohydrate restriction.
Margarine Industrial butter imitation with unnaturally high content of omega-6 fat and additives. It has no health benefits and tastes bad.
Beer Liquid bread. Full of rapidly absorbed carbs.
Everyday drinks Water: Still or sparkling. Add a slice of lemon or lime. Coffee and tea: Preferably with cream. Hungry between meals? Try mixing the coffee or tea with a dollop of unsalted butter and coconut fat
Fruit Contains a lot of sugar, eat it as a natural form of candy. Dried fruit contains even more carbohydrates. Coconut, citrus and melon contain fewer carbohydrates than, for example, bananas and grapes.
Low Carb Food List Meat Grass Fed meat is best Bacon Beef Beef Jerky Bison Chicken Duck Goat Lamb Organ Meats Pork Poultry Rabbit Steak Turkey Veal Venison Fish & Shellfish Choose Oily fish when possible Cod Crab Halibut Lobster Mackerel Mussels Oysters Plaice Salmon Sardines Scallops Shrimp Trout Tuna
Fewer Carbs
Vegetables Non Starchy or Leafy Green Vegetables are best Artichokes Asparagus Broccoli Brussel Sprouts Cabbage Cauliflower Celery Cucumber Eggplant Garlic Green beans Kale Kimchi Leeks Lettuce Mushrooms Onion Okra Peppers Pumpkin Radishes Sauerkraut Spinach Sugar Snap Peas Tomatoes Zucchini
Fruit Avocado Berries Coconut Lime Lemon Olives Rhubarb Dairy Butter Eggs Ghee Heavy Cream Full Fat Cheeses Soft Cheeses Sour Cream Unsweetened Greek Yogurt Plain Yogurt Nuts & Seeds Almonds Brazil Nuts Chia Seeds Hazel Nuts Macadamia Nuts Pecans Pine Nuts Walnuts Flaxseed Hemps seed Pumpkin seeds Sesame Seeds Sunflower Seeds
Low Carb Vegetables Fruits & Berries Fats Avocado Oil Beef Tallow Butter Cocoa Butter Coconut Butter Coconut Oli Duck Fat Extra Virgin Olive Oil Ghee Goose Fat Lard Macadamia Oil Mayonnaise MCT Oil Olive Oil Condiments Apple Cider Vinegar Balsamic Vinegar Cocoa Powder Dill Pickles Dried Herbs & Spices Fish Sauce Horseradish Hot Sauces Mayonnaise Mustard Pesto Sauces Soy sauce Tabasco Sauce Wine Vinegars
Sweets & Snacks Dark Chocolate Diet Sodas Erythritol Honey Sugar Free Jello Stevia Drinks Coffee Teas Bone Broth Lemon Juice Lime Juice Water Alcohol Brandy Gin Rum Tequila Vodka Whisky Flour Almond Flour Coconut Flour Psyllium Husk Other Nut Flours
Vegetables
Carbs
Vegetables
Carbs
Fruits
Carbs
Berries
Carbs
Artichoke
6.9
Mushroom
1.0
Applesauce
6.2
Acai Berry
5.0
Asparagus
2.4
Onion
4.0
Apricot
3.1
Blackberries
2.7
Beets
2.9
Parsnip
9.0
Avocado
0.5
Blueberries
4.1
Peas
6.5
Cantaloupe
3.0
Boysenberries
13.0
Peppers, Green
3.4
Carambola/Starfruit
3.0
Cranberries
2.0
Cherries
4.2
Currants
4.0
Coconut
1.3
Elderberries
4.0
Grapes
6.7
Gooseberries
9.0
Grapefruit
9.0
Huckleberries
8.0
Loganberries
8.0
Pokeberry Shoots
1.0
Raspberries
1.5
Salmonberry
8.0
Strawberries
1.8
Bok Choy Broccoli Brussels Sprouts Cabbage Carrot
0.7 1.7 7.6 1.1 5.1
Cauliflower
1.5
Celery
0.8
Collard Greens Cucumber Eggplant Garlic
3.0 1.8 2.0 1.0
Green Beans
2.9
Lettuce
0.5
Serving Size ½ Cup
Peppers, Red
3.3
Pickle
2.0
Pumpkin
6.3
Radish
0.5
Rutabaga
4.0
Spinach
0.2
Squash, Yellow
1.4
Tomato
3.2
Turnips
2.3
Zucchini
3.3
Serving Size ½ Cup
Honeydew
3.6
Kiwi
6.5
Lemon
3.8
Mango
6.3
Orange
12.9
Passionfruit
2.0
Peach
8.9
Pineapple
4.3
Plantain
12.0
Plum
7.6
Watermelon
2.6
Serving Size ¼ Cup
Serving Size ¼ Cup
More Carbs
Fewer Carbs
More Carbs
Fewer Carbs
More Carbs
Fewer Carbs
More Carbs
Fewer Carbs
More Carbs
Fewer Carbs
More Carbs
More Carbs
Fewer Carbs
Bacon & Mushroom Breakfast Casserole
TUPPERWARE
6 oz. mushrooms 10 oz. bacon 2 oz. butter 8 eggs 1 cup heavy whipping cream 5 oz. shredded cheddar cheese 1 teaspoon onion powder salt and pepper 4 Servings
More Carbs
Fewer Carbs
Bacon & Spinach Baked Omelet 4 eggs 5 oz. bacon cut in cubes 3 oz. butter 2 oz. fresh spinach 1 tablespoon finely chopped fresh chives (optional) salt and pepper TUPPERWARE 2 Servings
1. Preheat the oven to 400째F (200째C). 2. Trim the mushrooms and cut them in quarters. Dice the bacon. 3. Fry the bacon and mushrooms in butter in a Chef Series II skillet over medium high heat until golden brown. Season with salt and pepper to taste. 4. Place contents the of the skillet in a UltraPro Square Bakeware. 5. Add remaining ingredients to a medium-sized bowl and whisk to combine. Season with salt and pepper. 6. Pour egg mixture over the bacon and mushrooms and bake in the oven for 25-35 minutes or until golden brown on top and set in the middle. Cover with a piece of aluminum foil if the top of the casserole is at risk of burning before it's cooked through.
1. Preheat the oven to 400째F (200째C). 2. Fry bacon in the Chef Series II Skillet. 3. Add the butter and spinach to the skillet, cook until spinach is wilted. 3. In the base of the Power Chef System with the Paddle attachment, whisk the eggs until frothy. Mix in the spinach and bacon, including the fat left from frying. 4. Add some finely chopped chives. Season to taste with salt and pepper. 5. Pour the egg mixture into Mini UltraPro Bakeware and bake for 20 minutes or until set and golden brown.
Net carbs: 3 % (6 g) Fiber: 1 g Fat: 83 % (81 g) Protein: 14 % (31 g) kcal: 876
Net carbs: 1 % (2 g) Fiber: 1 g Fat: 87 % (72 g) Protein: 12 % (21 g) kcal: 737
Bacon Wrapped Chicken Bombs
Baked Eggs
2 pounds (about 3) boneless, skinless, chicken breasts 10 ounces frozen spinach, thawed 4 ounces cream cheese, softened ½ cup full-fat ricotta Salt and pepper to taste 12 slices bacon
3 oz. ground beef or ground lamb or ground pork, or a mixture of each 2 eggs 2 oz. shredded cheese
TUPPERWARE
TUPPERWARE 1 Serving 6 Servings
1. Wring as much water out of the spinach as possible. Mix the spinach with the cream cheese and full fat ricotta. Season with salt and pepper to taste. 2. Cut the chicken breasts in half as shown in picture. Carefully cut pockets into one of the ends of each piece of chicken. Stuff the pockets with the cheese filling. 3. Tightly wrap two slices of bacon around each piece of chicken, sealing open ends. 4. Place 3 bombs in the base of the MicroPro Grill and place cover in GRILL position, microwave for 5-6 minutes, flip chicken over and microwave 2-3 minutes or until the chicken reaches 165°F. 5. Repeat with remaining bombs
Net carbs: 1 % (2 g) Fiber: 0 g Fat: 65 % (36 g) Protein: 33 % (42 g) kcal: 509
Net carbs: 2.3g Fiber: 1.35g Fat: 20.48g Protein: 44.75g kcal: 384.83
TUPPERWARE
1. Preheat the oven to 400°F (200°C). 2. Crumble raw ground meat in the base of the UltraPro Mini ovenware, microwave on high for 2-3 minutes or until no longer pink. 3. Then make two holes with a spoon and crack the eggs into them. 4. Sprinkle shredded cheese on top. 5. Bake in the oven until the eggs are done, about 15 minutes. 6. Let cool before eating.
Beef Philly Cheese Steak Sandwiches
Blueberry Ice Cream
4 tablespoons olive oil 8 oz. deli roast beef, shredded ½ yellow onion, diced ½ green bell pepper, diced 1 garlic clove, minced ½ teaspoon salt ¼ teaspoon ground black pepper 2 oz. provolone cheese, in slices or shredded 4 tablespoons tomato sauce
1 cup heavy whipping cream 3 egg yolks 1 Tbsp. erythritol (optional) ½ tsp. vanilla extract ½ tsp. ground cardamom (green) ½ lemon, the zest 8 oz. mascarpone cheese 6 oz. frozen blueberries or frozen blackberries, thawed for 5-10 minutes
Oopsie Bread 3 eggs 3 oz. cream cheese 1 pinch salt ½ Tbsp. ground ground psyllium husk powder (optional) ½ teaspoon baking powder TUPPERWARE
6 Servings 2 Servings
1. Bread: Separate the eggs, with the egg whites in one bowl and the egg yolks in another. Whip egg whites with salt until stiff peaks form. 2. Mix the egg yolks and the cream cheese well. Add baking powder, gently fold the egg whites into the egg yolk mixture—try to keep the air in the egg whites. 3. Put 6 large or 8 smaller Oopsies on a baking tray Lined with Wonder Mat. Bake in the middle of the oven at 300° F (150° C) for about 25 minutes – until they turn golden. 4. Heat two Tbsp. of olive oil in Chef Series II frying pan, medium high heat. Sauté onions, peppers and garlic for a few minutes until soft. Salt and pepper. Set aside. Sauté beef quickly in one tablespoon olive oil on medium high heat. 6. Add the vegetables back to the pan and mix well. Lower the heat to medium, divide into two piles, add one cheese to each pile. Turn off the heat when the cheese starts to melt. 7. Place one piece of bread on a plate, and use a spatula to carefully place a serving of the cheese steak mixture on the bread. 8. Pour about half a tablespoon of olive oil on top, along with some tomato sauce. Place a piece of bread on top.
Net carbs: 5 % (8 g) Fiber: 3 g Fat: 73 % (53 g) Protein: 22 % (37 g) kcal: 666
1. In the base of the Power Chef with the paddle attachment, add heavy whipping cream, cover and pull cord and whip until smooth and fluffy. Pour into a bowl; set aside. 2. In the base of the Power Chef with the paddle attachment add egg yolks, optional sweetener, vanilla, cardamom and lemon zest cover and pull cord and whip until smooth and fluffy. Add mascarpone cheese and fold into whipped cream mixture. 3. Fold the half-thawed blueberries into the mixture. Pour the mixture into a container with a lid and place in the freezer. 4. Stir the ice cream every fifteen minutes until it firms up. This takes about 1-1½ hours.
Net carbs: 7 % (6 g) Fiber: 1 g Fat: 87 % (31 g) Protein: 6 % (5 g) kcal: 317
Caprese Omelet
Cheese Crusted Omelet
2 tablespoons olive oil 6 eggs 3½ oz. cherry tomatoes cut in halves or tomatoes cut in slices 1 tablespoon fresh basil or dried basil 5⅓ oz. fresh mozzarella cheese salt and pepper TUPPERWARE
2 eggs 2 tablespoons heavy whipping cream ¼ teaspoon salt 1 tablespoon butter or coconut oil 3 oz. mature shredded cheese or sliced
Filling 2 mushrooms, sliced 2 cherry tomatoes, sliced 2 tablespoons cream cheese ½ oz. baby spinach 1 oz. deli turkey 1 teaspoon dried oregano
TUPPERWARE 2 Servings
1 Serving
1. Crack the eggs into Power Chef System with the paddle attachment, add salt and black pepper to taste. Cover and pull cord until well blended. Add basil and stir. 2. Cut the tomatoes in halves or slices. Dice or slice the cheese. 3. Heat oil in a Chef Series II frying pan. Fry the tomatoes for a few minutes. 4. Pour the egg batter on top of the tomatoes. Wait until the batter is slightly firm before adding the mozzarella cheese. 4. Lower the heat and let the omelet set.
1. In the base of the Power Chef System with the paddle attachment, cover and pull cord to whisk together eggs, cream and salt. 2. Heat butter in a Chef Series II frying pan. Spread out the cheese evenly in the pan, so it covers the entire bottom. Fry on medium heat until bubbly. 3. Carefully pour the egg mixture over the cheese and lower the heat. Cook for a few minutes without stirring. 4. Fill one half with mushrooms, tomatoes, baby spinach, cream cheese, turkey and oregano. Fry for a few minutes more. 5. When the egg mixture starts to set (it can still be quite loose on top, but not too loose), flip the empty half over the topping side. Fry for a few more minutes.
Net carbs: 3 % (4 g) Fiber: 1 g Fat: 72 % (43 g) Protein: 25 % (34 g) kcal: 547
Net carbs: 4 % (8 g) Fiber: 2 g Fat: 75 % (66 g) Protein: 21 % (41 g) kcal: 789
TUPPERWARE
Cheeseburger Eggplant Pizza
Chicken Caesar Salad
2 eggplant ⅓ cup olive oil for brushing and frying 2 garlic cloves 1 yellow onion ¾ lb. ground beef 7 oz. tomato sauce 1 tsp. salt ½ tsp. pepper ½ tsp. ground cinnamon (optional) 2 ⁄3 lb. shredded cheese 4 Tbsp. chopped fresh oregano
⅔ lb. chicken breasts salt and pepper 5⅓ oz. bacon, roughly chopped ½ Romaine lettuce 2 oz. freshly grated parmesan cheese
4 Servings
1. Preheat the oven to 400°F (200°C). 2. Slice the eggplants lengthwise, about ⅓–½ inches (1 cm) thick. Coat with olive oil on both sides and place on a baking sheet lined with Wonder Mat. Bake for about 20 minutes or until slightly browned. 3. In a Chef Series II fry pan fry garlic and onion in remaining olive oil until softened, about 3-4 minutes. 4. Add beef and sauté until cooked through. Add tomato sauce, and season with salt and pepper. Let simmer for 10 minutes, or until warmed through. 5. Remove the eggplant slices from the oven and spread the meat mixture on top. Sprinkle with cheese and oregano. Place in the oven for about 10 minutes or until the cheese has melted.
Net carbs: 8 % (13 g) Fiber: 9 g Fat: 69 % (51 g) Protein: 23 % (38 g) kcal: 691
TUPPERWARE
Dressing ½ cup mayonnaise 1 Tbsp. Dijon mustard ½ lemon, zest and juice 2 Tbsp. grated parmesan cheese 2 Tbsp. finely chopped filets of anchovies salt and pepper
2 Servings
1.Place Bacon in the MicroPro Grill, place cover in GRILL position and microwave for 4-6 minutes or until crispy, remove from grill onto paper towels. 2. Season the chicken with salt and pepper and place chicken in the base of the MicroPro Grill, place cover In GRILL position and microwave for 5-7 minutes, flip chicken and microwave for 2-3 minutes or until fully cooked through. Allow chicken to rest for 5 minutes before slicing. 3. In the base of the Power Chef with the paddle attachment add the dressing ingredients, cover and whip until very well combined. 4. Shred the lettuce and place as a base on two plates. Place sliced chicken and the crispy, crumbled bacon on top. Finish with a generous dollop of dressing and a good grating of parmesan cheese.
Net carbs: 2 % (5 g) Fiber: 4 g Fat: 79 % (102 g) Protein: 20 % (57 g) kcal: 1191
Chicken Philly Cheesesteak Casserole 2 lbs. chicken thighs or chicken breasts, cubed 1 Tbsp. butter or ghee or bacon fat 1 cup green bell peppers, sliced 1 cup yellow onions, sliced 8 oz. mushrooms, sliced 2 garlic cloves, divided 2 tsp. Italian seasoning, divided
Chicken Pot Pie
½ tsp. salt ½ tsp. pepper 8 oz. cream cheese, softened ½ cup mayonnaise 2 Tbsp. Worcestershire sauce 2 cups cheddar cheese, shredded 12 oz. provolone cheese slices
TUPPERWARE
TUPPERWARE
⅓ cup chopped yellow onions ⅓ cup chopped carrots ½ cup chopped broccoli stems ¾ cup chopped cauliflower 1 cup chopped zucchini 1 can canned green beans, drained 2 chopped celery stalks ⅓ cup mushrooms, sliced 3 tablespoons butter 2 cups chicken broth 4 oz. cream cheese ½ cup heavy whipping cream ½ teaspoon dried thyme
12 Servings
¼ teaspoon salt and pepper ¼ teaspoon poultry seasoning 1 lb. cooked and shredded chickens Biscuits 10 egg whites 2½ cups fine almond flour 4 tablespoons oat fiber or half the amount of coconut flour ½ cup shredded mozzarella cheese 2 teaspoons baking powder 1 teaspoon salt ½ teaspoon xanthan gum (optional) 6 tablespoons butter
12 Servings
1. In a Chef Series II skillet on medium high heat, brown the chicken in butter, ghee or bacon fat. 2. When the meat is cooked, add onions, pepper, mushrooms, garlic, salt, pepper and Italian seasonings. 3. Continue cooking until vegetables are just tender, but not soft. Remove from heat and set aside. 4. In a large bowl, mix cream cheese, mayonnaise, garlic, Italian seasoning, Worcestershire and cheddar cheese. Add the meat mixture and combine. 5. Spoon into the UltrPro Lasagna baking dish and top with the slices of provolone cheese. 6. Bake at 375°F (190°C) for 25 to 30 minutes or until the casserole is bubbly and slightly browned.
1. Biscuits: Use a hand mixer to beat the egg whites until frothy, but not stiff, add in almond flour, oat fiber, mozzarella cheese, baking powder, xanthin gum and salt and mix well with the hand mixer. 2. Add in butter and beat until well blended. Use the batter to top the chicken pot pie filling. 3. Sauté the vegetables (first 8 ingredients) in butter in the Chef Series II skillet until the vegetables are tender, add the chicken broth. Simmer until the broth is reduced (about 10 minutes). 4. Add cream cheese and heavy cream and stir until the cream cheese is melted and creamy. Simmer until the sauce is thickened, about 5 minutes. Add the remaining seasonings and mix well. 5. Add the chicken and mix into the vegetables and sauce. Pour into Mini UltraPro (individual) or Lasagna ovenware. 6. Drop the biscuit dough on top of the pot pie filling, covering the filling. Bake the dish at 350°F (175°C) for about 25-30 minutes or until the biscuits are browned and not doughy underneath.
Net carbs: 4 % (5 g) Fiber: 1 g Fat: 74 % (40 g) Protein: 21 % (26 g) kcal: 489
Net carbs: 4 % (4 g) Fiber: 3 g Fat: 79 % (36 g) Protein: 17 % (17 g) kcal: 421
TUPPERWARE
Chicken Stir Fry with Shirataki Noodles
Chicken Stir Fry with Shirataki Noodles
½ lb. shirataki noodles ¾ lb. boneless chicken thighs or chicken breasts 3 tablespoons coconut oil or light olive oil 3 oz. celery stalks 5 oz. oyster mushrooms ½ orange or yellow bell pepper salt and ground black pepper
1¼ lbs. salmon in portion pieces 5 oz. butter 1 - 2 teaspoons sambal oelek or chili paste 1¼ lbs. green asparagus 5 oz. cherry tomatoes 2 Tbsp. olive oil 2 Tbsp. almonds, flaked or chopped 2 Tbsp. fresh thyme or fresh parsley salt
Hot Sauce 2 Tbsp. sesame oil or light olive oil 2 Tbsp. water 1 Tbsp. rice vinegar or cider vinegar 1 Tbsp. tamari soy sauce 1 Tbsp. sriracha sauce 1 garlic clove, minced
2 Servings
TUPPERWARE
2 Servings
1. Place the noodles in a colander and wash well under running water for 1-2 minutes. Squeeze out all the water. The less water, the better the texture will be. 2. Cut the chicken into thin strips. Heat up oil in the Chef Series II skillet and fry the chicken for a few minutes, season with salt and pepper. 3. Add vegetables and noodles and keep frying for a few more minutes. 4. In the Quick Shake Container mix all ingredients for the sauce, combine well. 5. Add half the sauce to the Chef Series II skillet and toss to combine. Save the rest for serving so you can adjust the taste after preference.
1. In a Chef Series II skillet melt butter over medium heat. Sauté until it starts getting a nutty scent and a nice toasty-brown color. Stir occasionally and make sure it doesn't get burnt. Set aside but keep warm. 2. Brush or thinly spread sambal oelek (or chili paste) all over the salmon. If you're using chili, dilute with water or oil, so it doesn't become dominant. Salt generously. 3. In a second Chef Series Skillet fry salmon for a few minutes on each side with a little olive oil. Set aside. 4. Cut the asparagus into 3-4 pieces and chop the tomatoes in halves. Fry for a few minutes in a pan with a little oil. Salt and pepper to taste. 5. Serve the salmon on a bed of vegetables, a few twigs of any fresh herb, freshly roasted almonds and a splash of browned butter.
Net carbs: 4 % (8 g) Fiber: 4 g Fat: 78 % (63 g) Protein: 18 % (32 g) kcal: 737
Net carbs: 2 % (4 g) Fiber: 4 g Fat: 77 % (57 g) Protein: 20 % (34 g) kcal: 670
Chocolate Mousse
Chocolate Peanut Squares
1¼ cups heavy whipping cream ½ teaspoon vanilla extract 2 egg yolks 1 pinch salt 3 oz. dark chocolate with a minimum of 80% cocoa solids
3½ oz. dark chocolate with a minimum of 70% cocoa solids 4 Tbsp. butter or coconut oil 1 pinch salt 4 Tbsp. peanut butter ½ tsp. vanilla extract 1 tsp. licorice powder or ground cinnamon or ground cardamom (green)
TUPPERWARE
TUPPERWARE
4 Servings
12 Servings
1. Break or chop the chocolate into small pieces, place in the 1 cup micro pitcher. Melt in the microwave (20-second intervals, stirring in between). Set aside at room temperature to cool. 2. Put heavy cream in the Power Chef with the paddle attachment. Whip the cream to soft peaks. Add vanilla towards the end. 3. Mix egg yolks with salt in a separate bowl. 4. Add the melted chocolate to the egg yolks and mix to a smooth batter. 5. Add a couple of spoonfuls of whipped cream to the chocolate mix and stir to loosen it a bit. Add the remaining cream and fold it through. 6. Divide the batter into ramekins or serving glasses of your choice. Place in the fridge and let chill for at least 2 hours. Serve with fresh berries. Net carbs: 10 % (6 g) Fiber: 2 g Fat: 85 % (25 g) Protein: 5 % (3 g) kcal: 270
1. Melt chocolate and butter or coconut oil in Stack Cooker ¾ Qt. casserole in the microwave on high for 1 minutes, stir, microwave in 30 second increments until fully melted 2. Mix in all other ingredients and pour the batter into a small greased baking dish lined with parchment paper (no bigger than 4 x 6 inches). 3. Let cool for a while and top with finely chopped peanuts or other creative toppings. Refrigerate. 4. When the batter is set, cut into small squares with a sharp knife. Remember, keep these and all treats small—no more than a 1 x 1 inch square. Store in the refrigerator of freezer.
Net carbs: 12 % (4 g) Fiber: 1 g Fat: 80 % (12 g) Protein: 8 % (3 g) kcal: 137
Cobb Salad with Ranch Dressing
TUPPERWARE
2 eggs 5 oz. bacon, cooked and crumbled ½ rotisserie chicken, chopped 2 oz. blue cheese 1 avocado, diced 1 tomato, diced ½ lb. iceberg lettuce, shredded 1 Tbsp. fresh chives salt and ground black pepper
Garnish 4 Tbsp. chopped salted peanuts
Creamy Lemon Green Beans
Dressing 3 Tbsp. mayonnaise ½ - 1 Tbsp. ranch seasoning 2 - 3 Tbsp. water salt and ground black pepper
3 oz. butter ⅔ lb. fresh green beans ½ teaspoon sea salt ¼ tsp ground black pepper 1 cup heavy whipping cream ½ lemon, the zest TUPPERWARE
2 Servings 4 Servings
1. In the Quick Shake Container combine mayonnaise, ranch seasoning and water. Salt and pepper, set aside. 2. Place the eggs in boiling water for 8-10 minutes. Cool in ice water for easier peeling. Chop them roughly. 3. Distribute everything on a bed of shredded lettuce. Salt and pepper. Drizzle with dressing and top with finely chopped chives.
1. Trim and rinse the green beans. 2. In the Chef Series II skillet, melt butter and sauté the beans for 3-4 minutes over medium-high heat until they begin to brown. Lower the heat towards the end. Season with salt and pepper to taste. 3. Add heavy cream and let simmer for 1-2 minutes. Grate the lemon zest finely and sprinkle on top of the green beans before serving.
Net carbs: 3 % (8 g) Fiber: 9 g Fat: 77 % (108 g) Protein: 20 % (65 g) kcal: 1284
Net carbs: 5 % (5 g) Fiber: 2 g Fat: 91 % (40 g) Protein: 3 % (3 g) kcal: 391
Creamy Tuscan Shrimp
Eggplant Salad
2 oz. butter 1 yellow onion, chopped 2 garlic cloves, minced 1½ lbs. shrimp, peeled & deveined 1¼ cups heavy whipping cream 3 Tbsp. white wine 1 lb. green asparagus, trimmed and chopped
2 eggplant 2 green bell peppers 1 red chili pepper, finely chopped ½ cup mayonnaise ½ cup fresh parsley, chopped 2 garlic cloves, minced 1 lemon, the juice 1 teaspoon salt
1 oz. tomatoes, sun-dried 1 Tbsp. Italian seasoning 2 Tbsp. fresh parsley ⅔ cup parmesan cheese, shredded 3 oz. baby spinach salt and ground black pepper
TUPPERWARE
TUPPERWARE
4 Servings
6 Servings
1. In a Chef Series II skillet, sauté garlic and onion in butter until golden and translucent. 2. Add shrimp and fry for a few minutes on each side if it is raw. It should be pink and opaque. Don't overcook, or it can become dry and rubbery. Remove the shrimp but leave the onion in the pan. 4. Add heavy cream, white wine, finely chopped sun-dried tomatoes and spices. Bring to a simmer. Add parmesan and lower the heat. Simmer for a few more minutes for a creamy consistency. 5. Add parsley, spinach and shrimp and let simmer just until everything is warm. 6. Clean, trim and chop the asparagus. Boil for a few minutes in lightly salted water and serve with the shrimp.
1. Preheat the oven to 480ºF (250ºC). 2. Cut the eggplants and bell peppers in half length-wise, and seed the bell peppers, place in the UltraPro ovenware peel-side for half an hour, turning the eggplants after twenty minutes. Allow to cool. 3. In a bowl, mix thet chili pepper, mayonnaise, parsley, garlic, lemon juice and salt. 4. Pull the skins off the grilled vegetables and cut them into small dices; add to mayonnaise mixture. 5. Mix thoroughly. 6. Chill for a few hours to give the flavors time to develop.
Net carbs: 8 % (13 g) Fiber: 4 g Fat: 67 % (47 g) Protein: 25 % (39 g) kcal: 639
Net carbs: 8 % (13 g) Fiber: 4 g Fat: 67 % (47 g) Protein: 25 % (39 g) kcal: 639
Garlic Bread
TUPPERWARE
1¼ cups almond flour 5 Tbsp. ground psyllium husk powder 2 tsp. baking powder 1 tsp. sea salt 2 tsp. cider vinegar or white wine vinegar 1 cup boiling water 3 egg whites
Goulash Garlic Butter 4 oz. butter, at room temperature 1 garlic clove, minced 2 tablespoons fresh parsley, finely chopped ½ teaspoon salt
4 Servings
1. 2.
3. 4. 5. 6.
Preheat the oven to 350°F (175°C). Mix the dry ingredients in a bowl. Bring the water to a boil and add this, the vinegar and egg whites to the bowl, while whisking with a hand mixer for about 30 seconds. Don't overmix the dough, the consistency should resemble Play-Doh. Form with moist hands into 10 pieces and roll into hot dog buns. Place them 2” apart on the baking sheet lined with a Wonder Mat. Bake on lower rack in oven for 40-50 minutes. Allow to cool. Mix all the ingredients for the garlic butter in a small bowl together and put in the fridge. When the buns are cooled, cut them in half lengthwise, using a serrated knife, and spread garlic butter on each half. Turn your oven up to 425°F (225°C) and bake the garlic bread for 10-15 minutes, until golden brown.
Net carbs: 3 % (1 g) Fiber: 2 g Fat: 88 % (9 g) Protein: 9 % (2 g) kcal: 92
TUPPERWARE
1 yellow onion, diced 2 garlic cloves, minced 8 oz. celery root or rutabaga, diced 1 red bell pepper, chopped 1 lb. ground lamb or ground beef 4¼ oz. butter or olive oil 1 Tbsp. paprika powder ¼ tsp. cayenne pepper
1 Tbsp. dried oregano ½ Tbsp. crushed caraway seeds 1 tsp. salt ¼ tsp. ground black pepper 15 oz. crushed tomatoes 2 –2½ cups water 1½ tsp. red wine vinegar Garnish 1 cup sour cream or mayonnaise fresh parsley
2 Servings
1. Add all ingredients into the base of the Pressure Cooker, making sure it is below the max fill line. 2. Seal and microwave on high power 20-25 minutes. 3. Remove from microwave and allow pressure to release naturally until pressure indicator fully lowers. Serve warm.
Net carbs: 9 % (11 g) Fiber: 4 g Fat: 78 % (42 g) Protein: 13 % (16 g) kcal: 491
Ham & Cheese Breakfast Sandwich
Hamburger Buns
4 eggs 2 tablespoons butter 1 ⁄6 oz. smoked deli ham 2 oz. cheddar cheese or provolone cheese or edam cheese, cut in thick slices salt and pepper a few drops of tabasco or Worcestershire sauce
1¼ cups almond flour 5 Tbsp. ground psyllium husk powder 2 tsp. baking powder 1 tsp. sea salt 2 tsp. white wine vinegar or cider vinegar 1¼ cups boiling water 3 egg whites 1 Tbsp. sesame seeds
TUPPERWARE
TUPPERWARE 2 Servings
4 Servings
1. In the Chef Series Skillet, fry the eggs over easy (on both sides) on medium heat. Salt and pepper to taste. 2. Use a fried egg as a base for each 'sandwich.' Place the ham/pastrami/cold cuts on each stack next, and then add the cheese. Top off each stack with a fried egg. 3. Sprinkle a few drops of Tabasco or Worcestershire sauce if you’re in the mood, and serve immediately.
Net carbs: 1 % (2 g) Fiber: 1 g Fat: 87 % (72 g) Protein: 12 % (21 g) kcal: 737
1. Preheat the oven to 350°F (175°C). 2. Mix the dry ingredients in a bowl. 3. Bring the water to a boil and add this, the vinegar and egg whites to the bowl, while whisking with a hand mixer for about 30 seconds. Don't overmix the dough, the consistency of the dough should resemble Play-Doh. 4. Form with moist hands into 4 pieces of bread. Sprinkle sesame seeds on top. Make sure to leave enough room between the breads on the baking sheet lined with the Wonder Mat for them to double in size. 5. Bake on lower rack in oven for 50-60 minutes, they're done when you hear a hollow sound when tapping the bottom of the buns.
Net carbs: 4 % (2 g) Fiber: 6 gFat: 79 % (13 g) Protein: 17 % (7 g) kcal: 170
Italian Sausage Pizza
TUPPERWARE
Crust 1½ cups shredded mozzarella cheese ¾ cup almond flour 2 Tbsp. cream cheese 1 tsp. white wine vinegar 1 egg ½ tsp. salt olive oil to grease your hands
Lemon Cheesecake Fluff
Toppings 8 oz. Italian sausage 1 Tbsp. butter ½ cup unsweetened tomato sauce ½ tsp. dried oregano 1½ cups shredded mozzarella cheese
8 oz. cream cheese ½ cup heavy whipping cream 3 tablespoons lemon juice ¼ teaspoon salt 2 teaspoons pure vanilla extract 1 tablespoon erythritol (optional) TUPPERWARE 4 Servings
2 Servings
1. Preheat the oven to 400°F (200°C). 2. Heat mozzarella and cream cheese in a small, Chef Series II skillet on medium heat, stir until they melt together. Add the remaining crust ingredients and mix well. Allow to cool. 4. Moisten your hands with olive oil and flatten the dough on parchment paper, making a circle about 8 inches in diameter. You can also use a rolling pin to flatten the dough between two sheets of parchment paper. 5. Place crust on baking sheet lined with the Wonder Mat and bake in the oven for 10–12 minutes until golden brown. Remove from the oven. 6. While the crust is baking, sauté the ground sausage meat in olive oil or butter in the Chef Series II skillet. 7. Spread a thin layer of tomato sauce on the crust. Top pizza with meat and plenty of cheese. Bake for 10–15 minutes or until the cheese has melted. 8. Sprinkle oregano on top
1. In the base of the Power Chef with the paddle attachment, add cream cheese and heavy cream, cover and pull cord and whip until smooth and fluffy. 2. Add the lemon juice, vanilla and salt. If you prefer a sweeter taste, add some erythritol. Continue whipping until well mixed and smooth. 3. Refrigerate for 30 minutes before serving.
Net carbs: 3 % (10 g) Fiber: 1 g Fat: 76 % (110 g) Protein: 21 % (67 g) kcal: 1316
Net carbs: 6 % (5 g) Fiber: 0 g Fat: 88 % (30 g) Protein: 6 % (4 g) kcal: 310
Mexican Scrambled Eggs
Onion Rings
6 eggs 1 scallion 2 pickled jalapeños, finely chopped 1 tomato, finely chopped 3 oz. shredded cheese 2 tablespoons butter, for frying salt and pepper
1 jumbo onion 1 egg 1 cup almond flour 8 Tbsp. grated parmesan cheese 1 tsp. garlic powder ½ Tbsp. chili powder or paprika powder 1 pinch salt 1 Tbsp. olive oil
TUPPERWARE
TUPPERWARE 4 Servings
4 Servings
1. Add the scallions, jalapeños and tomatoes in the base pf the Power Chef System with blade attachment, cover and pull cord to finely chop. 2. In the Chef Series II skillet, fry chopped vegetables in butter for 3 minutes on medium heat. 3. Beat the eggs and pour into the pan. Scramble for 2 minutes. Add cheese and seasonings.
1. Preheat the oven to 400°F (200°C), or turn on the broiler. 2. Peel the onion and slice into rings, about ⅕ inch thick. 3. Mix the dry ingredients in a bowl. Whisk the egg in another bowl. 4. Dip the onion rings in the egg batter and then in the flour mix, one at a time. 5. Place the rings on a baking sheet covered with the Wonder Mat. 6. Drizzle or spray oil on the rings and bake in the oven for 15–20 minutes. If you are using the broiler, keep a close eye on them; they're done when golden brown and crisp.
Net carbs: 3 % (2 g) Fiber: 1 g Fat: 72 % (18 g) Protein: 24 % (14 g) kcal: 229
Net carbs: 7 % (5 g) Fiber: 1 g Fat: 74 % (26 g) Protein: 19 % (15 g) kcal: 323
Oopsie Bread
Pancakes with Berries & Whipped Cream
3 eggs 3 oz. cream cheese 1 pinch salt ½ Tbsp. ground ground psyllium husk powder (optional) ½ teaspoon baking powder TUPPERWARE
4 eggs 7 oz. cottage cheese 1 tablespoon ground psyllium husk powder 2 oz. butter or coconut oil
8 tablespoons fresh raspberries or blueberries or strawberries 1 cup heavy whipping cream
TUPPERWARE 4 Servings 4 Servings
1. Bread: Separate the eggs, with the egg whites in one bowl and the egg yolks in another. Whip egg whites with salt until stiff peaks form. 2. Mix the egg yolks and the cream cheese well. Add baking powder, gently fold the egg whites into the egg yolk mixture—try to keep the air in the egg whites. 3. Put 6 large or 8 smaller Oopsies on a baking tray Lined with Wonder Mat. Bake in the middle of the oven at 300° F (150° C) for about 25 minutes – until they turn golden.
Net carbs: 5 % (1 g) Fiber: 1 g Fat: 79 % (9 g) Protein: 16 % (4 g) kcal: 103
1. In the Power Chef System with the paddle attachment add eggs, cottage cheese and ground psyllium husk powder, cover and ull cord until well mixed. Let sit for 5-10 minutes to thicken. 2. Heat up butter or oil in a Chef Series II skillet. Fry the pancakes on low to medium heat for 3–4 minutes on each side. Don't make them too big or they will be hard to flip. 3. Add heavy whipping to the base of the Power Chef System with paddle attachment (cleaned) whip until soft peaks form. 4. Serve the pancakes with whipped cream and berries of your choice.
Net carbs: 4 % (5 g) Fiber: 3 g Fat: 83 % (39 g) Protein: 12 % (13 g) kcal: 425
Pepperoni Pizza Crust 4 eggs 6 oz. shredded cheese, preferably mozzarella or provolone
TUPPERWARE
Raspberry Trifle Garnish 5⅓ oz. leafy greens 4 Tbsp. olive oil sea salt and ground black pepper
Toppings 3 Tbsp. tomato paste 1 tsp. dried oregano 4¼ oz. shredded cheese 1¾ oz. pepperoni Olives, optional
1 ripe avocado, pitted and smashed ½ ripe banana ¾ cup coconut cream 1 Tbsp. lime juice and some of the zest 1 Tbsp. vanilla extract 3 oz. fresh raspberries 2 oz. pecans, toasted TUPPERWARE 4 Servings
2 Servings
1. Preheat the oven to 400°F (200°C). 2. Beat the eggs and add the cheese for the crust. Spread the cheese and egg batter on a baking sheet lined with Wonder Mat. You can form two round circles or just make one large rectangular pizza. Bake in the oven for 15 minutes until the pizza crust turns golden. Remove and let cool for a minute or two. 3. Increase the oven temperature to 450°F (225°C). 4. Spread tomato paste on the crust and sprinkle oregano on top. Top with cheese and place the pepperoni and olives on top. 4. Bake for another 5-10 minutes or until the pizza has turned a golden brown color.
1. In the base of the Power Chef with the blade attachment, add avocado, banana, coconut cream, lime and half of the vanilla cover and pull cord until well blended. 2. Mix the berries with the remaining vanilla in a separate bowl. 3. Fill nice glasses or dessert bowls with alternating layers of the two mixtures. 4. Top the dessert with roasted nuts and serve.
Net carbs: 3 % (8 g) Fiber: 4 g Fat: 76 % (89 g) Protein: 20 % (54 g) kcal: 1060
Net carbs: 9 % (8 g) Fiber: 8 g Fat: 86 % (34 g) Protein: 5 % (4 g) kcal: 368
Roasted Cauliflower Mash
Salami & Cheese Chips
2 lbs. cauliflower, florets ⅔ lb. butter 1 tsp. salt ½ tsp. pepper
3 oz. salami, about 20 slices 4½ oz. grated parmesan cheese 1 tsp. paprika powder
TUPPERWARE
TUPPERWARE
4 Servings
4 Servings
1. Preheat the oven to 400°F (200°C). 2. Trim the cauliflower and divide into smaller florets. Place cauliflower in the Lasagna UltraPro bakeware. 3. Slice the butter thinly and cover the florets. Bake in the oven for 30 minutes. 4. Turn the florets and baste in butter. Roast for another 15 minutes or until the cauliflower has turned a nice color. 5. Remove and pour into a pan. Let boil for 15 minutes, until the cauliflower is soft. 6. Blend with an immersion blender. Season with salt and pepper to taste. 7. Serve as a side dish to fish, meat or poultry.
1. Preheat the oven to 450°F (225°C), or set your oven to broil (high heat). 2. Place the salami slices on a baking sheet lined with the Wonder Mat. Allow some space between the slices. 3. Place a mound of shredded cheese on top of every slice, about 1–2 tablespoons. Sprinkle paprika powder or dry herbs on top for additional flavors. 4. Place in the oven; bake until the cheese turns bubbly and golden brown. Check often so they don't burn. 5. Remove from the oven and allow to cool.
Net carbs: 5 % (5 g) Fiber: 2 g Fat: 91 % (40 g) Protein: 3 % (3 g) kcal: 391
Net carbs: 3 % (1 g) Fiber: 0 g Fat: 67 % (16 g) Protein: 31 % (16 g) kcal: 216
Spicy Fish with Cashew Sauce
TUPPERWARE
1¾ lbs. white fish 1 tsp. paprika powder ¼ tsp. ground cumin ¼ tsp. ground cinnamon ⅛ tsp. cayenne pepper 1 lb tomatoes, chopped 9 oz. scallions, chopped salt and ground black pepper 4 Tbsp. butter, melted or olive oil 7 Tbsp. fresh cilantro (optional)
Cashew Sauce 3 oz. cashew nuts 4 Tbsp. water 1 Tbsp. lemon juice ½ tsp. onion powder ½ tsp. salt 1 pinch cayenne pepper ½ cup light olive oil
Stuffed Mushrooms 12 mushrooms 8 oz. bacon 2 tablespoons butter 7 oz. cream cheese 3 tablespoons fresh chives, finely chopped 1 teaspoon paprika powder salt and pepper TUPPERWARE
2 Servings
4 Servings
1. In the base of the Power Chef with the blade attachment add the cashews, water, lemon juice, onion powder, salt and cayenne pepper, cover and pull cord until finely chopped, add oil, cover and pull cord until sauce consistency, set aside. 2. In the base of the MicroPro Grill and tomatoes and scallions. 3. Mix together the spices and season the fish. Place on top of tomatoes, drizzle with butter or oil. Place cover in GRILL position, and microwave for 4-5 minutes, flip fish recover in GRILL position and grill for 2-3 minutes or until cooked thoroughly. Remove fish, set aside. 4. Add cilantro to tomato mixture and divide between two plates, top with fish and drizzle cashew sauce over fish.
Net carbs: 7 % (13 g) Fiber: 4 g Fat: 71 % (60 g) Protein: 23 % (43 g) kcal: 770
TUPPERWARE
1. Preheat the oven to 400°F (200°C). 2. In the Chef Series II Skillet fry the bacon until really crispy. Let cool and crush into crumbs. Save the bacon fat. 3. Remove the mushroom stems and place in the Chop N Prep and chop them finely. Sauté in the bacon fat, adding butter if needed. 4. Place the mushrooms in a UltraPro baking dish. 5. In a bowl, mix the crumbled bacon with the fried, chopped mushroom stems and the remaining ingredients. Add some of the mix to each mushroom. 6. Bake for 20 minutes or until the mushrooms turn golden brown.
Net carbs: 3 % (10 g) Fiber: 1 g Fat: 76 % (110 g) Protein: 21 % (67 g) kcal: 1316
Three Cheese Quiche Stuffed Peppers
Tortilla
2 medium bell peppers, sliced in half and seeds removed 4 large eggs ½ cup ricotta cheese ½ cup shredded mozzarella ½ cup grated Parmesan cheese 1 teaspoon garlic powder ¼ teaspoon dried parsley ¼ cup baby spinach leaves 2 tablespoons Parmesan cheese, to garnish
2 eggs 2 egg whites 5 oz. cream cheese 1½ tsp. ground psyllium husk powder 1 Tbsp. coconut flour ½ tsp. salt
4 Servings
1. Prepare the peppers by slicing them into four equal halves and removing the seeds. 2. In the Power chef with the blade attachment add the three cheeses, eggs, garlic powder, and parsley. Cover and pull cord until well blended. 3. Place pepper halves in the base of the MicroPro Grill and pour the egg mixture into each pepper, filling just below the rim. Place a few baby spinach leaves on top and stir with a fork, pushing them under the egg. Place Cover in CASSEROLE position and microwave for 4-7 minutes or until egg is set. 4. Sprinkle with Parmesan cheese, place cover in GRILL and microwave for 1-2 minutes or until the tops begin to brown.
Net carbs: 5.97g Fiber: 1.13 g Fat: 16.28 g Protein: (17.84 g) kcal: 7.1
TUPPERWARE
4 Servings
1. Preheat the oven to 400°F (200°C). Line two baking sheets with wonder Mats. 2. Beat the eggs and egg whites until fluffy. Continue to beat with a hand mixer, preferably for a few minutes. 3. Add cream cheese and mix until the batter is smooth. 4. Mix salt, psyllium husk and coconut flour in a small bowl. Add the flour mixture to the batter one spoonful at a time and mix well. Let the batter sit for a few minutes, until it is thick, like pancake batter. 5. Using a spatula, spread the batter thinly (no more than ¼ inch thick) into 4–6 circles or 2 rectangles. 6. Bake on upper rack for about 5 minutes or more, until the tortilla turns a little brown around the edges. Carefully check the bottom side so that it doesn't burn.
Net carbs: 6 % (2 g) Fiber: 1 g Fat: 78 % (10 g) Protein: 17 % (5 g) kcal: 116
Tuna Cheese Melt
TUPPERWARE
Tuna Fish Salad 1 cup mayonnaise or sour cream 4 celery stalks ½ cup dill pickles, chopped 8 oz. tuna in olive oil 1 tsp. lemon juice 1 garlic clove, minced salt and pepper, to taste
Western Omelet Topping ⅔ lb. shredded cheese ¼ tsp. cayenne pepper or paprika powder
Oopsie Bread (see recipe card) TUPPERWARE
6 eggs 2 tablespoons heavy whipping cream or sour cream salt and pepper 3 oz. shredded cheese 2 oz. butter ½ yellow onion, finely chopped ½ green bell pepper, finely chopped 5 oz. smoked deli ham, diced
2 Servings 4 Servings
1. Preheat the oven to 350°F (175°C). 2. Mix the tuna fish salad ingredients well. 3. Place the bread slices on a baking sheet lined with Wonder Mat. Spread the tuna mix on the oopsie bread and sprinkle cheese on top. 4. Add some paprika powder or cayenne pepper. 5. Bake in oven until the cheese has turned a nice color, about 15 minutes. Serve the sandwich with some leafy greens drizzled with olive oil.
1. In a mixing bowl, whisk eggs and cream/sour cream until fluffy. Add salt and pepper. 2. Add half of the shredded cheese and mix well. 3. Melt the butter in a Chef Series II frying pan on medium heat; sauté the diced ham, onion and peppers for a few minutes. 4. Add the egg mixture and fry until the omelet is almost firm. Be extra mindful not to burn the edges. 5. Reduce the heat after a little while. Sprinkle the rest of the cheese on top and fold the omelet.
Net carbs: 2 % (5 g) Fiber: 3 g Fat: 80 % (81 g) Protein: 18 % (41 g) kcal: 923
Net carbs: 3 % (6 g) Fiber: 1 g Fat: 74 % (58 g) Protein: 23 % (40 g) kcal: 702
TUPPERWARE
Zucchini & Walnut Salad
Zucchini Fries with Spicy Tomato Dip
2 zucchinis 1 Tbsp. olive oil salt and pepper, to taste 1 head of Romaine lettuce 4 oz. arugula lettuce 4 Tbsp. finely chopped fresh chives or scallions ¾ cup chopped walnuts or pecans
2 lbs zucchini 1 cup almond flour 1 cup grated parmesan cheese 1 teaspoon onion powder ½ teaspoon ground black pepper 2 eggs 3 tablespoons olive oil
Dressing 2 Tbsp. olive oil ¾ cup mayonnaise 2 tsp. lemon juice 1 garlic clove ½ tsp. salt ¼ tsp. chili powder
4 Servings
Spicy Tomato Dip 1 cup mayonnaise 1 teaspoon tomato paste ½ teaspoon tabasco or cayenne pepper salt and ground black pepper to taste
TUPPERWARE
4 Servings
1. In the Quick Shake Container add all the dressing ingredients, cover ans shake until well blended. Reserve the dressing to develop flavor while you make the salad. 2. Split the zucchini length-wise and scoop out the seeds. Cut the zucchini halves crosswise into ½-inch pieces. 3. Heat olive oil in a Chef Series II frying pan over medium heat, until it shimmers. Add zucchini to the pan, and season with salt and pepper. Sauté until lightly browned but still firm. 4. Trim and cut the salad. Place the romaine, arugula and chives in a large bowl. Stir in the cooked zucchini. 5. Roast the nuts briefly in the same pan as the zucchini. Season with salt and pepper. Spoon nuts onto salad, and drizzle with salad dressing.
1. Mix together the ingredients for the spicy tomato dip and refrigerate. 2. Preheat the oven to 400°F (200°C). Line a baking sheet with the Wonder Mat. 3. Crack the eggs into a shallow bowl and whisk until smooth. 4. Mix almond flour, parmesan cheese and spices in another bowl. 5. Cut the zucchini into sticks. Remove the seeds (or leave them—your choice). 6. Dredge the zucchini sticks in the almond flour mixture until they are completely covered. Dip them in the egg batter and then again in the almond flour mixture. 7. Place the zucchini sticks on the baking sheet and drizzle on the olive oil. Bake in the oven for about 20-25 minutes or until the fries have browned nicely. Serve with the spicy tomato mayo
Net carbs: 6 % (8 g) Fiber: 7 g Fat: 88 % (54 g) Protein: 6 % (8 g) kcal: 556
Net carbs: 4 % (8 g) Fiber: 2 g Fat: 84 % (80 g) Protein: 12 % (25 g) kcal: 861