Hello friends! Hope you have had a great week. This week I am sharing some low carb recipes that I hope you will enjoy!

Honey Mustard Chicken

Nonstick spray coating
4 small (12 ounces total) boneless skinless chicken breasts halves
Salt
2 teaspoons yellow mustard
2 teaspoons honey

Spray the unheated rack of a broiler pan with nonstick spray coating. Sprinkle chicken lightly with salt. Arrange chicken on broiler rack. Broil 4 to 5 inches from the heat for 6 minutes per side. Meanwhile, in a small bowl stir together mustard and honey. Brush over chicken. Broil 1 to 2 minutes more or until chicken is tender.

Creamed Spinach

1 pkg. frozen Spinach, drained of water

1/2 a pkg. Cream Cheese

1/2 cup Heavy Cream

1 whole Shallot

1/4 cup Freshly Grated Parmesan Cheese

1/4 cup Pine Nuts

1 cup sliced Button Mushrooms

2 tablespoons Butter

pinch of Nutmeg

Salt and Pepper to taste

Finely dice shallots. Melt butter in a sauté pan and add the shallots. Cook on a medium high heat. When the shallots become translucent add the sliced mushrooms to the pan and continue to cook on medium high heat. Add pine nuts to pan and cook for 2 minutes. Add cream cheese and cream to pan. Stir until cream cheese has melted. Add nutmeg, salt and pepper to taste. Add spinach. Mix sauce and spinach together thoroughly. Pour spinach into a baking dish. Place the dish in the oven on a high broiler setting. Cook until parmesan is nice and golden brown on top. About 10 minutes, but remember to keep an eye on it while in the broiler.

Low Carb Cabbage

1 medium head green cabbage, chopped loosely
3 slices bacon, chopped
1/4 large onion or 1/2 small to medium onion, chopped
1 TBSP Worcestershire sauce
salt & pepper to taste

In a large pan cook the chopped bacon over medium to medium-high heat.  Once the fat renders off and there's plenty of bacon grease in the pan, add the chopped onion. When the bacon has just started to crisp, add the chopped cabbage, salt, pepper and Worcestershire.  Stir occasionally until cabbage is softened. Taste before serving as you may need to add more salt and pepper depending on your preference.

Baked Cauliflower and Cheese

1 large head cauliflower (1 1/2 lb.), cut into medium florets (8 cups)
2 Tbs. butter or margarine
3 Tbs. all-purpose flour
2 cups low-fat milk
1 clove garlic, minced (1 tsp.)
2 cups grated extra-sharp Cheddar cheese

1 pinch cayenne pepper
2 egg yolks


Preheat the oven to 350 degrees. Steam the cauliflower florets until slightly tender. In the meantime, in a medium saucepan melt butter, whisk in flour and cook for 1 full minute, whisking constantly. Add garlic and milk, stirring constantly over medium heat until mixture thickens, remove from heat and stir in cheese, cayenne pepper, and egg yolks, whisking constantly until smooth. Spray a 9x13 pan generously with cooking spray, add steamed cauliflower florets, pour cheese sauce over the cauliflower, making sure to coat all pieces well. Bake at 350 degrees for 30 minutes.

Beth Bond is a certified chef with a culinary arts degree and a hotel and restaurant management degree from Sullivan University in Louisville, Ky. She also has several years’ experience in the hospitality and food service industries. She is a press association award-winning photographer and has several years’ experience in the newspaper industry. She can be reached by e-mail at bethabond77@gmail.com