Low Carb BLT Wraps

Ingredients

• 4 slices (40 grams) uncooked center-cut bacon (certified gluten-free if necessary)
• 1/2 medium (30 grams) lemon
• 1/4 cup (60 grams) reduced-fat mayonnaise (certified gluten-free if necessary)
• 4 large basil leaves, finely chopped
• 4 large Bibb lettuce leaves
• 2 medium (180 grams) Roma tomatoes, thinly sliced
• 2 large (50 grams each) hardboiled eggs, peeled and sliced
• 1/8 teaspoon coarsely ground black pepper

Directions
Cook bacon until desired doneness. Set aside on paper towels so excess fat can drain.
Grate 1/4 teaspoon zest from the lemon into a small bowl. Squeeze about 1 teaspoon lemon juice in bowl. Stir in mayonnaise and basil.
Spread 1 tablespoon mayonnaise mixture on each of 4 lettuce leaves. Top evenly with tomato, egg, and bacon. Sprinkle with pepper. Wrap leaves around filling.
Nutrition Information
Serves: 2 |  Serving Size: 2 lettuce wraps (includes 2 slices bacon, 1 egg, 1 tomato, and 1 tablespoon aioli)
Per serving: Calories: 280; Total Fat: 16g; Saturated Fat: 4g; Monounsaturated Fat: 2g; Cholesterol: 207mg; Sodium: 464mg; Carbohydrate: 12g; Dietary Fiber: 3g; Sugar: 7g; Protein: 12g
Nutrition Bonus: Potassium: 121mg; Iron: 6%; Vitamin A: 11%; Vitamin C: 11%; Calcium: 3%

Breakfast quesadillas with smashed avocado, eggs and spinach

From the pantry, you'll need: eggs, salsa, whole wheat tortillas, grated or shredded cheese, kosher salt, fresh black pepper, cooking spray.
Serves 4; can be multiplied.

Ingredients

4 ripe avocados
1/2 cup salsa, any type, mild or hot to your taste
A few shakes of hot sauce (I use green Tabasco)
1/4 tsp kosher salt, or more to taste
2 cups fresh baby spinach or kale
4 hard-boiled eggs, peeled and sliced
2 cups shredded cheese (I use low-fat 4-cheese Mexican blend)
4 large (8- or 10-inch) whole wheat tortillas
Cooking spray

Directions

In a small bowl, mash the avocados with the salsa, hot sauce and kosher salt. The mixture should be slightly salty, so add more salt to your taste. (This is the only salt in the dish, so don't skimp.)
Assemble the quesadillas: On one half of each tortilla, place 1/2 cup of the spinach leaves, then spread one-fourth of the avocado mixture. Top with 1 sliced hardboiled egg, and 1/2 cup of cheese.
Fold the tortillas in half.
Heat a large frying pan or griddle pan over low-medium heat. Spray with cooking spray.
Cook the folded tortillas for 2-3 minutes on each side, until browned and the cheese has melted. Remove from the pan and set on a cutting board for a minute or two before cutting each quesadilla into wedges with a serrated knife.
Serve with additional salsa, if you wish, or a bit of sour cream.

Tuna Avocado Egg Salad

Ingredients

• 1 (5 ounces) can tuna packed in water, drained and shredded with a fork
• 2 large hard-boiled eggs, chopped
• 2 hard-boiled egg whites, chopped
• 2 tablespoons plain Greek yogurt
• 1 tablespoon lemon juice
• 1/4 teaspoon paprika
• Dash, garlic powder
• Salt and pepper, to taste
• 1 large Haas avocado (or 2 small avocados), pitted and diced
• 5 large whole grain tortillas (about 42 grams each or 120 calories each)

Directions
Combine all ingredients in a medium bowl, except for the diced avocados. Stir in the diced avocados last. Spoon 1/2 cup of egg salad mixture to 1 large whole grain tortilla. Roll and enjoy!
Nutrition Information
Serves: 5 |  Serving Size: 1/2 cup salad mixture + 1 large tortilla
Per serving: Calories: 226; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 101mg; Sodium: 557mg; Carbohydrate: 24g; Dietary Fiber: 4g; Sugar: 1g; Protein: 15g
Nutrition Bonus: Potassium: 263mg; Iron: 10%; Vitamin A: 7%; Vitamin C: 5%; Calcium: 12%

Mimi's Buttermilk Pie

Ingredients

1 c butter, melted

6 eggs, beaten

2 Tbsp. cornstarch

2 c sugar

1 tsp salt

1 c buttermilk

1 tsp vanilla

2 (9in) deep dish unbaked pie shells

Directions

1                    Preheat the oven to 350 degrees in a medium bowl, whisk together the eggs, Buttermilk and Vanilla extract.

2                    In a large bowl, add salt, corn starch and sugar. Melt butter in the microwave. Pour the butter on top of dry ingredients. Mix well. Once all this is mixed then pour the egg mixture on top. Stir till all is incorporated.

3                    Pour into pie shells evenly.
Bake for 50mintues to 1 hour. Pies will be a little jiggle but not runny when done.

4                    *TIP: If you have a pie shield place it on top of crust about 35min into cooking. If you don't you can cover the crust with foil to keep it from burning.

5                    *TIP: When the pie is done, if the butter looks like it is sitting on top of the pies just give it time to rest and it will seep back into the pie. Also placing the pie in the fridge will also help this.

Guacamole Chicken Salad

Ingredients

2 large ripe avocados, peeled and pitted
1 tablespoon plus 1 teaspoon freshly-squeezed lime juice
1 cup cilantro, chopped
1/4-1/2 cup red onion, finely chopped
2-3 ribs celery, finely chopped (about 1/2 cup)
2 large serrano chili peppers, finely chopped
1 teaspoon kosher salt
2 cooked chicken breasts, skin removed, cubed (about 2 cups)
Bibb or butter lettuce leaves, for serving

Directions

1. Using a fork, mash avocados with citrus juice in a small bowl. Add cilantro, chopped onion, serrano chili peppers, and salt. Stir to combine. Fold in the chicken.
2. Serve with lettuce leaves.

High-Protein Chicken Salad

Ingredients

• 1 pound (454 grams) cooked chicken breast or rotisserie chicken, shredded (about 4 cups shredded)
• 1/2 cup diced red onion (about 1/2 medium red onion or 60 grams)
• 1/2 cup diced apple (about 1/2 small apple or 75 grams)
• 2/3 cup (100 grams) quartered or halved grapes
• 2/3 cup (165 grams) plain 2% fat Greek yogurt (certified gluten-free if necessary)
• 2 tablespoon freshly squeezed lemon juice, or more, to taste
• 1/2 teaspoon garlic powder
• Salt and pepper, to taste
• 12 slices of 100% whole grain bread (about 100 calories each)
• 6 medium lettuce leaves

Directions

In a large bowl, combine shredded chicken, red onion, apple, grapes, Greek yogurt, lemon juice, garlic powder, salt and pepper. Mix until well combined.
Using a 3/4 cup measuring scoop, portion out the chicken salad. Serve with a lettuce leaf and 2 slices of 100% whole grain bread.

Nutrition Information

Serves: 6 |  Serving Size: 3/4 cup (about 5 ounces or 142 grams) + 2 slices whole grain bread + 1 medium lettuce leaf
Per serving: Calories: 364; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 65mg; Sodium: 412mg; Carbohydrate: 44g; Dietary Fiber: 7g; Sugar: 10g; Protein: 34g
Nutrition Bonus: Potassium: 249mg; Iron: 17%; Vitamin A: 1%; Vitamin C: 7%; Calcium: 12%

Energizing Tips (optional)

• Add 1/3 cup dried cranberries into the chicken salad before mixing to increase calories, carbs and sweetness. (Per serving: Calories: 384; Total Fat: 6g; Carbohydrate: 50g; Dietary Fiber: 7g; Sugar: 15g; Protein: 34g)
• Add 1/2 cup chopped almonds or nut of choice into the chicken salad before mixing to increase calories, protein and healthy fats. (Per serving: Calories: 420; Total Fat: 11g; Carbohydrate: 46g; Dietary Fiber: 8g; Sugar: 11g; Protein: 36g)

HUMMUS CHICKEN SALAD WRAP

 Hummus Chicken Salad Wrap


Ingredients

• 1 cup cooked chicken, shredded or cubed
• 1/2 cup hummus (use your favorite variety)
• 3 whole-wheat tortilla (approximately 80 calories per tortilla)

Directions
Combine the chicken and hummus in a medium bowl, and serve in the tortilla.  
You can also serve on crackers, sandwich bread or a salad.
Nutrition Information
Serves: 3 |  Serving Size: 1/2 cup chicken + 1 tortilla
Per serving: Calories: 225; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 40mg; Sodium: 370mg; Carbohydrate: 20g; Dietary Fiber: 4g; Sugar: 1g; Protein: 21g
Nutrition Bonus: Potassium: 214mg; Iron: 14%; Vitamin A: 0%; Vitamin C: 0%; Calcium: 8%