From snacks to main dishes to breakfast treats, here are 5 summer inspired low-carb recipes! They are wonderful ways to enjoy using fresh veggies from your garden or farmers market! My favorite recipe below is the Apple Cheddar Egg Muffins! A must try!!!

CHICKEN & ASPARAGUS WITH PAN SAUCE (10g Net Carbs)

THE PAN SAUCE IN THIS RECIPE BRINGS AN ADDITIONAL LAYER OF FLAVOR TO THE DISH WITHOUT OVERWHELMING THE LIGHTER FLAVORS OF THE CHICKEN, ASPARAGUS, AND MUSHROOMS.

INGREDIENTS

• 1 tbsp (15 mL) canola oil
• 4 boneless, skinless chicken thighs (4-oz./125 g each)
• 2 tbsp (30 mL) Dijon Mustard Rub
• 1 small onion
• 1 pkg (8 oz./250 g) baby portabella mushrooms
• 1 pint (500 mL) cherry tomatoes
• 1 bunch (about 1 lb./450 g) asparagus, trimmed
• 2 garlic cloves, pressed
• ½ tsp (2 mL) salt
• ⅓ cup (75 mL) white wine or chicken stock
• 2 tbsp (30 mL) lemon juice

DIRECTIONS

1. Preheat the oven to 425°F (220°C). Heat the oil in a 12 inch pan over medium-high heat for 3–5 minutes.
2. Season both sides of the chicken with 1 tbsp (15 mL)of the rub. Place the chicken in the pan and sear for 4 minutes. Turn the chicken over and sear for 1 additional minute. Remove the chicken from the pan (it will not be fully cooked).
3. Meanwhile, peel and cut the onion in half lengthwise. Slice the mushrooms and onion thinly. Cut the tomatoes in half. Cut the asparagus into 1″ (2.5-cm) pieces.
4. After the chicken is removed, add the mushrooms, onions, garlic, and salt. Sauté for 2–3 minutes.
5. Add the wine or chicken stock, lemon juice, and remaining rub. Simmer for 3–5 minutes, or until the liquid is reduced by half.
6. Add the tomatoes and asparagus to the pan and stir to combine. Place the chicken on top of the mixture and bake for 12–15 minutes, or until the internal temperature of the chicken reaches 165°F (74°C).

Yield:

• 4  servings

Nutrients per serving:

U.S. Nutrients per serving: Calories 240, Total Fat 7 g, Saturated Fat 1 g, Cholesterol 65 mg, Sodium 420 mg, Carbohydrate 15 g, Fiber 5 g, Sugars 7 g, Protein 18 g

Cook’s Tips:

Fond is what’s left in the pan after you sear food—but it’s not just something to scrub away! It’s packed with flavor, and all you have to do to incorporate it into your recipe is deglaze the pan. Add a little wine, broth, or other liquid and stir to get more flavorful food.

Stuffed Zucchini Snacks (2g Net Carbs)

THE “WOW” TO THESE ZUCCHINI BOATS IS SCOOPING OUT WELLS AND FILLING THEM, THEN CREATING LITTLE BITES THAT ARE EASY SERVE AND EAT!

INGREDIENTS

• 6 oz (175 g) bulk mild Italian sausage
• 1/2 cup (125 mL) seasoned croutons
• 1/2 jar (7 oz) roasted red bell peppers (6 tbsp/90 mL), drained and patted dry
• 1/4 cup (50 ml) loosely packed fresh basil leaves
• 1   garlic clove
• 1 1/2 oz (45 g) fresh Parmesan cheese (3/4 cup/175 mL grated)
•  Canola oil for spraying zucchini
• 3 medium zucchini

DIRECTIONS

1. Cook Italian Sausage until done, making sure it’s broken into small crumbles.
2. Process croutons, bell peppers, basil and garlic until finely chopped.
3. Grate Parmesan.
4. Add crouton mixture and ⅔ cup (150 mL) of the cheese to batter bowl with Italian sausage. Mix well. (Reserve remaining cheese.)
5. Cut off ends of zucchini. Cut zucchini in half lengthwise. Peel a thin slice from rounded bottoms of zucchini halves to create a flat base.
6. Scoop 4 wells along the length of each zucchini half, about ½-in. (1-cm) deep (see Cook’s Tips).
7. Preheat grill over medium heat 3-5 minutes. Lightly spray both sides of zucchini with oil. Place zucchini well-side down in pan. Cook 3-5 minutes or until grill marks appear. Turn zucchini halves over.
8. Using a small scoop, place one level scoop of bell pepper mixture into each well of zucchini. Cook an additional 3-5 minutes or until zucchini are crisp tender. Sprinkle with remaining cheese.
9. Remove zucchini to cutting board. Cut zucchini in between wells into 24 pieces.

Yield:

• 24  servings of 1 appetizer

Nutrients per serving:

Calories 40, Total Fat 3 g, Saturated Fat 1 g, Cholesterol 5 mg, Sodium 90 mg, Carbohydrate 2 g, Fiber 0 g, Protein 2 g

Cook’s Tips:

When scooping the wells, be sure to leave the bottom of the zucchini intact. 

To make this recipe vegetarian, omit the Italian sausage. Use 1 whole jar of roasted red peppers and add 1/3 cup (75 mL) of chopped black olives to the filling instead

Easy Braised Chicken (10g Net Carbs)

THIS SIMPLE ONE-POT MEAL TASTES LIKE IT’S BEEN COOKING ALL DAY, BUT ONLY TAKES ABOUT 40 MINUTES ON THE STOVETOP. SERVE WITH MASHED CAULIFLOWER OR CAULIFLOWER RICE.

INGREDIENTS

• 1 large or 2 small leeks, trimmed
• 4 slices bacon
• 4 bone-in, skin-on chicken thighs (6 oz./175 g each)
• 4 bone-in, skin-on chicken legs (4 oz./125 g each)
• 2 tsp (10 mL) lemon pepper rub
• 4 garlic cloves, pressed
• ½ cup (125 mL) pinot grigio or white cooking wine
• 3 tbsp (45 mL) butter
• 1 tbsp (15 mL) Dijon mustard
• 2 tbsp (30 mL) all-purpose flour
• 1 cup (250 mL) chicken stock
• 5 sprigs fresh thyme
• 2 cups (500 mL) baby spinach leaves

DIRECTIONS

1. Slice the leeks and cut the bacon into ½” (1-cm) pieces. Heat a cast iron Dutch oven over medium-high heat for 1 minute. Add the bacon and cook until crisp and brown, about 5–7 minutes, stirring occasionally.
2. Pat the chicken thighs and legs dry with paper towels and season each side with the rub. Remove the bacon with a slotted spoon and set aside.
3. Reduce the heat to medium. Working in two batches, brown the chicken, skin-side down, about 5 minutes (see cook’s tip). Flip and cook an additional minute. If there’s more than 2 tbsp (30 mL) of oil in the pan, drain the extra.
4. Add the leeks to the pan and cook for 1 minute. Add the garlic and cook until fragrant, about 20–30 seconds. Add the wine, cook until reduced, about 3–4 minutes.
5. Add the butter and mustard. Once the butter has melted, stir in the flour until combined. Add the stock, bacon, and thyme; stir.
6. Add the chicken thighs and legs back into the pan and place the spinach on top. Cover and cook on medium-low until the chicken reaches 165°F (74°C), about 13–15 minutes.
7. If you like, serve with mashed cauliflower or cauliflower rice. It is delicious with both!

Yield:

• 4  servings

Nutrients per serving:

U.S. nutrients per serving: Calories 570, Total Fat 30 g, Saturated Fat 9 g, Cholesterol 235 mg, Sodium 960 mg, Carbohydrate 12 g, Fiber 2 g, Total Sugars 2 g (includes 0 g added sugars), Protein 53 g 4 Servings 5 Prep Time Total Time mins 40 mins Braised Chicken 17 Main Dishes

Cook’s Tips:

The bottom of the pan will get dark when browning the chicken. Don’t worry, once you add the wine, those brown bits will release into the sauce and add a deeper, richer flavor. Yum!

Apple Cheddar Egg Muffins (4g Net Carbs)

FREEZE THESE MUFFINS FOR AN EASY, ON-THE-GO BREAKFAST ANY TIME.

INGREDIENTS

• Canola oil for spraying pan
• 8 eggs
• ½ cup (125 mL) milk
• ¼ tsp (1 mL) salt
• 2 oz (60 g) cheddar cheese
• ½ Granny Smith apple, cored
• ⅓ cup (75 mL) real bacon bits
• 1 tbsp (15 mL) French Toast seasoning plus additional for garnishing

DIRECTIONS

1. Preheat the oven to 350°F (180°C). Spray a brownie pan with oil. I use this one https://www.pamperedchef.com/pws/khilton619/shop/Favorites/Favorites/Brownie+Pan/1544.
2. Whisk the eggs, milk, and salt until combined.
3. Grate the cheese.
4. Dice apple.
5. Add the cheese, apples, bacon bits, and seasoning to the batter bowl and stir to combine.
6. Transfer the batter evenly into the wells of the pan. Bake for 15–18 minutes, or until the eggs are set.
7. Remove the pan from the oven. Cool for 5 minutes in the pan and release. Sprinkle additional topping as desired.

Yield:

• 12  servings

Nutrients per serving:

U.S. Nutrients per serving (2 muffins): Calories 170, Total Fat 11 g, Saturated Fat 5 g, Cholesterol 265 mg, Sodium 340 mg, Carbohydrate 4 g, Fiber 0 g, Sugars 3 g, Protein 14 g

Cook’s Tips:

To make your own French toast seasoning, mix 1 tbsp (15 mL) of granulated sugar, 2 tsp (10 mL) of brown sugar, ½ tsp (2 mL) of maple syrup, ¼ tsp (1 mL) of cinnamon, and a pinch of salt.

You can freeze these muffins for an easy, on-the-go breakfast any time. Let them cool completely, then wrap them individually in plastic wrap. To reheat, unwrap the muffin and microwave it on HIGH for about 1 minute, or until it’s warmed.

Grilled Watermelon Wraps (13g Net Carbs)

 A MINTY-FRESH WAY TO START A MEAL.

INGREDIENTS

• ½ cup (125 mL) uncooked buckwheat
• 1 ½ cups (375 mL) water

• ½ lemon
• ¼ cup (50 mL) extra virgin olive oil
• 2 tbsp (30 mL) red wine vinegar
• 1 tbsp (15 mL) honey
• 1 tsp (5 mL) Greek seasoning
• 1 tsp (5 mL) Dijon mustard
• ¼ tsp (1 mL) salt

• 3 cups (750 mL) diced watermelon
• ⅓ seedless cucumber
• ¼ small red onion
• ¼ cup (50 mL) loosely packed fresh mint leaves
• 4 oz (125 g) crumbled feta cheese
• 12 butter lettuce leaves

DIRECTIONS

1. Combine the buckwheat and water in microwave rice cooker. Microwave, covered, on HIGH for 15 minutes. Let stand, covered, for 5 minutes. Rinse under cold water. Place the cooled buckwheat into a medium mixing bowl.
2. Juice the lemon to measure 1 tbsp (15 mL). Add the juice and remaining dressing ingredients to a small bowl and mix until blended.
3. Heat grill pan over medium-high heat for 3–5 minutes. Coat the watermelon in ¼ cup (50 mL) of the dressing, then grill, undisturbed, for 6–8 minutes. Place the watermelon in a medium colander to drain and set aside.
4. Cut the cucumber in half lengthwise then slice thin both it and the onion. Add the cucumber and onion to the bowl with the buckwheat.
5. Grate the mint into the bowl. Add the watermelon, feta, and the remaining dressing, then toss to combine.
6. Evenly divide the buckwheat salad into the lettuce cups.

Yield:

• 6  servings of 2 wraps  

Nutrients per serving:

U.S. Nutrients per serving (2 wraps): Calories 170, Total Fat 12 g, Saturated Fat 3 g, Cholesterol 10 mg, Sodium 260 mg, Carbohydrate 14 g, Fiber 1 g, Sugars 9 g, Protein 3 g

Cook’s Tips:

Grilling fruits (like watermelon) caramelizes their natural sugars which makes them taste more intense and slightly smoky.

Buckwheat is an ancient grain similar to quinoa. It’s high in fiber and a good source of protein, plus it’s gluten-free.

Hope you enjoy! Cheers!