South Beach Diet

These are amazing and less than 1 carb each, don’t miss this easy bread!Preheat the waffle iron1 8oz Pkg cream cheese3 eggs3 tsp Splenda1/2 cup Atkins Bake Mix1/2 tsp baking powder1/2 tsp garlic powder1/2 tsp onion powder1 tbsp parsley flakes1/4 cup buttermilkBeat cream cheese with mixer until blended smooth, add the remainingingredients. Spray pan with a light coat of olive oil flavored non stickspray and pour in pan about 1 to 2 Tbps of mix. It will make a perfectround bun! You can freeze them and reheat them in the toaster! My hubbysays this is the best bread yet.It should come out to about 1 carb per bun! The whole recipe is 17 carbsMake your own Atkins Bake Mix1 cup soy flour2 cups soy protein isolate2 tablespoon baking soda1 teaspoon salt2 tablespoons SplendaSift together then store and use as you would Dr. A’s. It’s much cheaperand things come out about the same.3 carbs per 1/2 cup servingNutritional Informationsource grams cals %totalTotal: 72Fat: 6 50 70%Sat: 3 28 39%Poly: 0 4 5%Mono: 2 14 20%Carbs: 1 4 6%Fiber: 0 0 0%Protein: 4 17 24%

And finally, I replaced the savory seasonings with cinnamon and some walnutmeal for a great breakfast waffle. I’m going to try using all nut meal thenext time, instead of the bake mix. I also read that these could be madejust like pancakes in a pan or in one of those ‘muffin top’ pans, to makethem more like a bun. Happy eating

SLOPPY JOE PIE1 lb. hamburger1/3 cup chopped onion2 stalks celery, minced1 clove garlic, mince1/2 cup tomato sauce2 t. Splenda1 T. white vinegar1 T. Worcestershire sauce1 t. mustard1/2 t. salt1/4 t. pepper2 eggs1/2 cup mayo1/4 cup heavy cream8 oz. cheddar cheese, shredded

Brown the hamburger with the onion, celery and garlic; drain fat. Add thetomato sauce, Splenda, vinegar, Worcestershire sauce, salt and pepper. Mixwell and let simmer, uncovered, about 10 minutes or so just to blend theflavors. Put the meat mixture in the bottom of a greased glass pie plate. Beatthe eggs in a small bowl and whisk in the mayo, cream and shredded cheese.Pour custard mixture over the meat and spread evenly. Bake at 350? for 30-35minutes until nicely browned. Let stand 10 minutes before cutting. Makes 8servings (4 carbs each)

HAMBURGER-BROCCOLI ALFREDO CASSEROLE2 pounds hamburger1 small onion, diced (2 1/2 ounces)10 ounces frozen broccoli florets8 ounces cream cheese1/2 cup heavy cream1/2 cup freshly grated parmesan1/2 teaspoon garlic powderSalt and pepper, to tasteIn a large skillet, brown the hamburger and onion, seasoning with salt andpepper; drain fat. Meanwhile, cook the broccoli until tender-crisp; drain verywell and season with salt and pepper. Put the cream cheese in a microwaveablebowl and microwave on HIGH about 45 seconds until soft. Whisk until creamy andsmooth. Gradually whisk in cream until smooth, then stir in parmesan cheeseand garlic powder. Mix hamburger and broccoli in a large, greased casserole (21/2 quarts or larger). Pour in cream sauce and mix well. Season to taste withsalt and pepper. Bake at 350 for about 35 minutes, until bubbly and brownedon top.

Makes 6-8 servings (6 servings - 4 usable carbs each) (8 servings - 3 usablecarbs each)

Breakfast Meatballs:2 lbs sausage1 lb ground beef3 eggs2 TBS instant minced onion1/2 lb shredded cheddar cheeseblack pepper to tastePreheat oven to 350 degrees. Combine all ingredients and mix well. Roll into

1-1/2″ balls and place on cookie sheet. Bake 20-25 minutes. Makes about 50meatballs. They freeze well after cooking for an anytime snack.One meatball (approx.)Calories: 87Carbs: 0.137Protein: 5.36

LC Tip:Wrapping celery in Reynolds Wrap before placing in refrigerator keepsit fresh & crisp longer.