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Gluten-Free Banana Muffins

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  • 3 ripe bananas
  • 3 eggs
  • 1 tsp pure vanilla extract
  • 1 tsp cinnamon
  • 1 tsp baking soda
  • 1/2 tsp baking powder
  • 1/4 tsp salt
  • 3 cups almond flour
  • 1/4 cup dark chocolate chips
  • Cooking spray


  1. Preheat oven to 350 degrees F and spray silicone muffin tin with cooking spray. Set aside.
  2. In a powerful blender or food processor, add bananas, eggs, vanilla, cinnamon, baking soda + powder, salt and process until smooth.
  3. Add almond flour and process just enough to combine. Pause, scrape the walls and process just a bit again to combine. Add chocolate chips and stir with a spatula.
  4. Using an ice cream scoop, divide batter between 12 openings of previously prepared muffin tin and bake for 30 minutes, or until golden brown and toothpick inserted come out clean. Remove from the oven, let cool 20 minutes and enjoy.

Store: In a cool dry place for up to 5 days. Freeze for up to 3 months.


Recipe makes 12 muffins

Total Carbohydrates: 13.7g

Protein: 8g

Fat: 16.7g  




Easy Baked Parmesan Chicken Tenders

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  • 1 egg, lightly beaten
  • 1/3 cup cornmeal or breadcrumbs
  • 1 tablespoon grated Parmesan
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper
  • 1 lb chicken tenders


  1. Preheat oven to 375 degrees F. Line a baking sheet with foil and coat with nonstick spray.
  2. Add the egg to a wide-bottom bowl and lightly beat.
  3. Add the cornmeal, Parmesan, salt, and pepper to a 9-inch pie plate or other wide-bottom bowl. Dip each chicken tender into the egg, then coat with the cornmeal mixture. (Use one hand for the egg, then one hand for the cornmeal to make this easy.)
  4. Place each onto the prepared baking sheet. Bake for 20-22 minutes or until lightly golden brown. Snip with kitchen shears or cut into pieces and serve with ketchup, salsa, tomato sauce, or another favorite dipping sauce.


  • Add 1 teaspoon dried herbs such as rosemary and/or thyme to the cornmeal mixture.
  • Use Italian-flavored breadcrumbs.
  • Top with tomato sauce and shredded cheese, pop back into the oven to melt the cheese, and serve as easy chicken Parmesan.


Recipe makes 4 servings

Total Carbohydrates: 24g

Protein: 29.6g

Fat: 5.3g  




Low Carb Casserole With Ground Beef & Broccoli

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  • 1 lb 90-95% extra lean ground beef
  • 1 (14-ounce) can tomato sauce
  • 6 cups small broccoli florets (12 ounces weight)
  • 75 cup shredded cheddar cheese
  • 1/4 cup finely grated parmesan cheese
  • 1 large stalk celery, finely chopped
  • 1 1/2 teaspoons salt
  • 1 teaspoon garlic powder
  • 1/4 teaspoon ground cayenne


  1. Preheat the oven to 375 F. Prepare an 8x8 inch baking dish.
  2. Cut any broccoli florets larger than 2 inches into smaller pieces, and add all broccoli to a large microwave-safe bowl. Cover and microwave until tender, about 5 minutes. Let them drain and steam out on paper towels.
  3. Pat the ground beef dry with paper towels, if wet. On a large pan over medium heat, cook the ground beef until browned, about 5 minutes, breaking it apart as it cooks.
  4. Add tomato sauce, celery, salt, garlic powder, and cayenne to the pan with the beef, stirring together. Simmer for at least 10 minutes until it thickens to a sauce-like consistency, stirring occasionally. Turn off the heat and let the moisture steam out.
  5. Directly in the baking dish: add broccoli, beef-tomato mixture, and half of the cheddar cheese. Carefully stir until well-mixed.
  6. Evenly top with remaining cheddar cheese. Sprinkle parmesan cheese on top.
  7. Bake at 375 F until the casserole begins bubbling up the sides and starts to brown on top, about 20 minutes. Let it rest for about 10 minutes before cutting into it.


Recipe makes 4 servings

Total Carbohydrates: 9.5g

Protein: 37g

Fat: 19g 




Slow Cooker Lasagna Soup

This recipe is brought to you by


  • 1 lb. 95% lean ground beef
  • 1 onion, diced
  • 6 garlic cloves, minced
  • 28 oz. canned crushed tomatoes (ideally San Marzano)
  • 16 oz. marinara sauce (no sugar added)
  • 3 cups chicken broth
  • 2 tsp. Italian seasoning
  • 10 whole wheat lasagna noodles (or regular)
  • 1 zucchini, chopped
  • 6 oz. fresh spinach
  • 1/2 cup Parmesan cheese
  • Salt and pepper 


  1. Add the ground beef, onion, and garlic to a skillet. Brown for 5-7 minutes, breaking up the meat as it cooks. You can also do this directly in the slow cooker if you have a saute feature. Season with salt and pepper.
  2. Add this to the slow cooker along with the crushed tomatoes, marinara sauce, chicken broth, and Italian seasoning. Cook on low for 4 hours (you can cook it up to 8 hours as well).
  3. Open the slow cooker and add the noodles, zucchini, and spinach. Cook for 25-30 minutes until the lasagna noodles are tender.
  4. Stir in the Parmesan cheese and season with salt and pepper as needed.


Recipe makes 8 servings

Total Carbohydrates: 43g

Protein: 25g

Fat: 8g 

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Free Food Snacks:

  • string cheese
  • celery with (1) Tbsp. peanut butter

(1) Exchange Snacks:
For those of you whose young children who are on shots, one of the hardest tasks is coming up with creative (1) exchange snack ideas. Here is a list created by some of our moms:

  • 3/4 cup Cheerios
  • 1 piece of toast (low carb.)
  • 1/2 small bagel or English muffin with cream cheese
  • small box of raisins
  • small apple
  • small banana
  • 4-6 crackers
  • 2-3 cups popcorn
  • 3/4 cup blueberries
  • 17 small grapes
  • 1 1/4 cups cubed watermelon
  • 1 cup light yogurt
  • 12 cherries