Eggplant Casserole ( All Phases)

2 1 lb eggplants

4 cups tomato gravy

3 lbs ground beef (80/20)

2 oz parmesan cheese

8 oz  grated mozzarella cheese (optional)

brown the meat in a pan and drain, Add tomato gravy and cubed eggplant. Stir it together and place in a baking dish. add the cheeses on tip cover and bake at 350 for an hour. I turn it to about 250 and let it bake longer to meld all the flavor.

yield 2 13×9 casseroles

Nutritional Information for Entire Recipe:

without mozzarella

Fat 296.21
Carbs 129.21
Fiber 69.3
Net Carbs 59.91
Protein 291.13
Calories 4372

With mozzarella

Fat 346.90
Carbs 134.18
Fiber 69.3
Net Carbs 64.88
Protein    341.41
Calories 5052

57.17 Nc in veggies for entire dish

Stuffed baked NOT Potatoes Casserole ( all phases)

2 16 oz bags of cauliflower

4 tbs butter

2 16 oz bag broccoli

8 oz cheddar cheese

4 slices bacon cooked and cut up

Make the mashed cauliflower recipe on this site:

Spread that in a bottom of a 13×9 casserole sprayed with canola.

cook  the broccoli til desired tenderness.  Put on top of mashed cauliflower. Add shredded cheddar and bacon.

Bake at 350 for 30 mins, until it is hot through and cheese is melted well.

Nutritional Information for the whole recipe:

Fat 169.66
Carbs 75.73
Fiber 45.0
Net Carbs 30.73
Protein    105.55
Calories 2153

12 servings

Nutritional Information per serving:

Fat 14.14
Carbs 6.31
Fiber 3.7
Net Carbs 2.61
Protein 8.80
Calories 179

There are 27.34 veggie net carbs in the entire dish and 2.27 veggie net carbs in the serving.

Mashed Cauliflower ( all phases)

2 16 oz bags of cauliflower

4 tbs butter

salt and pepper to taste

1 tbs bacon grease (optional)

Boil cauliflower til fork tender. Drain, In the bottom of the pot add 4 tbs butter and add cauliflower back. Turn down to med/low. Let simmer and stir often. The cauliflower will start falling apart. I add a tbs of bacon grease if I have it for flavor. The longer you let it simmer the better it will taste. The butter gets nutty and starts to bron just a touch.

Nutritional Information for entire recipe:

Fat 65.25
carbs 31.97
Fiber 22.6
Net Carbs 9.37
Protein 14.02
Calories 719

Broccoli Cheese Casserole ( all phases)

60  oz frozen broccoli

10 oz cheddar cheese

crumbled bacon

1/2 light cream

Cook broccoli and drain. Mix in the cheese and add the cream to thin it out. Add crumbled bacon and pepper to taste. It may not need salt with the bacon.  mix well and then bake in a casserole dish with more cheese and bacon on top.

Nutritional Information for whole casserole:

Fat 165.60
Carbs 89.39
Fiber 44.7
Net Carbs 44.69
Protein 135.07
Calories 2287

 

The entire recipe has 36.10 nc in broccoli. You can divide that by servings to get your veggie nc.

Mashed Brussels Sprouts ( all phases)

1 bag of brussels sprouts frozen

4 tbls butter

Boil the brussels sprout until soft. Remove the rest of the water and turn to med low. Put the butter in the pan and add back the brussels sprouts. Let them simmer in the butter stirring often. add salt and pepper. You will know when they are done because they will start falling apart as you stir them.

They become sweet and creamy at this point.

Nutritional Information:

For 32 oz frozen sprouts

Fat 49.79

Carbs 71.32

Fiber 34.5

Net Carbs 36.82

Protein 34.76

Calories 779

**For an extra good treat, After they fall apart and the butter starts to brown let them sit and get brown on the bottom. It will make a crust that is unbelievable!!!

Spinach Ricotta Pie (Phase 2 the cheese rung and up)

preheat oven 375

6 10 oz packages frozen spinach

10 oz ricotta

4 tbs butter

8 oz mozzarella

Cook the spinach and drain really well

Add the butter and then the ricotta.

Salt and pepper to taste.

Mix in half of the mozzarella.

Place in a baking dish.

Add the rest of the mozzarella and cover with foil.

Bake at 375 for 30 mins and then uncover and cook for 15 mins to brown and melt the cheese on top.

Nutritional Info for entire recipe :

Fat 146.10

Carbs 87.40

Fiber 52.80

Net carbs 34.60

Protein 149.82

Calories 2106

There are 16.55 net carbs in veggies in the entire recipe.