Recipe page with photos

Go ahead - Help yourself to FOURTEEN free sample recipes from Cooking TLC, Volume 1.

BUT FIRST, PLEASE MAKE A NOTE: My recipes and other writings are copyrighted. That means that while you are free to use them for your own use, you may not forward them, post them on message boards, or otherwise distribute them, without the express written consent of the publisher and author, ME....and all I ask in return for the many free recipes that I provide both here and in the Newsletters is this: If you enjoy my recipes and want to share them, then simply post, forward and distribute my LINK instead of the actual recipes! Your friends can easily get their own copy, the same way you did, right? Thanks!! :^)

Just click on the large blue titles in colored boxes for the freebies, and click on any recipe photo to enlarge it to full, mouth-watering detail.

Appetizers & Snacks	Vegetables & Sides
All Purpose Veggie Dip: Per 1/4 cup serving: 265 cal, 30 g fat (7 sat.), 2 g carb, 1 g protein	Barbecued Beans: 4 servings, each: 124 cal, 7 g fat (0 sat.), 9 g carb (2 g fiber), 6 g protein
Avocado Mold: 12 servings, each: 162 cal, 15 g fat (4 sat.), 7 g carb (4 g fiber), 1 g protein	Broccoli Bacon Salad: 8 servings, each: 439 cal, 40 g fat (7 sat.), 3 g carb (1 g fiber), 16 g protein
Cheese Crisps: Per each, made with Mild Cheddar: 120 cal, 10 g fat (6 sat.), 1 g carb, 7 g protein	Cabbage Noodles: 4 servings, each: 28 cal, 2 g fat (0 sat.), 2 g carb (1 g fiber), 0 g protein
Chili Cheese Dip: Approx. nine ½-cup servings, each: 176 cal, 13 g fat (7 sat.), 4 g carb, 12 g protein	Egg Noodles: 2 servings, each: 265 cal, 19 g fat (6 sat.), 2 g carb, 19 g protein
Crab Puffs: For crab topping only, not including cracker base, each: 222 cal, 21 g fat (12 sat.), < 1 g carb, 9 g protein	Cheese Pots: 4 servings, each: 331 cal, 29 g fat (17 sat.), 2 g carb, 15 g protein
Crackers -Bran Rounds: 36 crackers, each: 93 cal, 6 g fat (3 g sat.), 4 g carb (2 g fiber), 5 g protein , Easy Cheese Wafers: 30, each: 28 cal, 2 g fat ( 1 g sat.), < 1 g carb, 1 g protein Dipping Wedges: 16, each: 56 cal, 4 g fat (2 g sat.), 1 g carb, 2 g protein	Creamed Cucumbers: 12 servings, each: 392 cal, 37.5 g fat (5 sat.), 3 g carb (1 g fiber) - These numbers are unrealistically high, since you rarely eat all the sauce - try some of the leftover over a salad..
Deep-Fried Cheese & Veggies: Carbs and nutritional data will vary w i d e l y, depending on ingredients used. An average serving of 2 fried string cheese sticks would equal 320 calories, 27 g fat (10 g sat.), 3 g carb, 19 g protein.	Creamy Cole Slaw: 8 servings, each: 318 cal, 34 g fat (4 g sat.), 2 g carb
Garlic Pepper Jerky: Using eye of round and with yield of 48: 57 cal, 2 g fat, 1 g carb, 8 g protein, each.	Faux-tato Chips: A half cup of sliced turnips has only 18 cal, 0.65 g fat, 4 carbs (1 gm fiber) and 0.6 g protein, so you can eat a lot of these without any guilt!
Guacamole: 6 servings, each: 126 cal, 10 g fat (2 g sat.), 9 g carb (5 g fiber), 1 g protein	Garlic Mashed Faux-tatoes: 4 servings, each: 222 cal, 22 g fat (13 sat.), 6 g carb (3 g fiber), 3 g protein
Hot Spinach Dip: 6 servings, each: 365 cal, 30 g fat (9 g sat.), 3 g carb (1 g fiber), 20 g protein	Green Beans Almandine: 8 half-cup servings, each: 129 cal, 13 g fat (1 sat.), 3 g carb , 2 g protein
Lazy 5-Day Pickles: 72 servings, each:11 cal, 2 g carb - assuming you consumed the liquid too, which is highly unlikely, and which contains the bulk of the carbs.	Marinated Summer Salad: Nutritional counts will vary depending on size of vegetables - 8 servings, approximately: 150 cal, 14 g fat (1 sat.), 6 g carb (2 g fiber), 0 g protein
Picante Sauce (Salsa) 12 servings, each: 33 cal, 2 g fat (0 g sat.), 4 g carb (1 g fiber)	MockaRoni & Cheese: 12 servings, each: 358 cal, 28 g fat (15 sat.), 5 g carb (1 g fiber), 22 g protein
Pickled Peppers: Nutritional counts will vary widely depending on actual ingredients and quantities used - I count these as 5 calories and 1 carb each.	Rainbow Salad: 8 servings, each: 434 cal, 45 g fat (6 sat.), 4 g carb (1 g fiber), 0 g protein
Red Pepper Hummus: 8 servings, each: 53 cal, 4 g fat (0 g sat.), 2 g carb, 2 g protein	Roasted Stuffed Peppers: 4 servings, each: 391 cal, 29 g fat (18 sat.), 14 g carb (5 g fiber), 20 g protein
Roast Pepper Pinwheels: 12 servings , each: 77 cal, 7 g fat (4 g sat.), 2 g carb, 2 g protein	Scalloped Turnips: 6 servings, each: 175 cal, 16 g fat (9 sat.), 6 g carb (1 g fiber), 2 g protein
Spicy Nut Mix: 8 servings, 482 cal, 48 g fat (11 g sat.), 10 g carb (5 g fiber), 9 g protein, each. Sweet Nut Crunch: 16 servings, each: 241 cal, 23 g fat (5 g sat.), 7 g carb, 3 g protein. If you omit the fruit, the same serving has just 5 g carb.	Stuffing: 8 servings, each: 340 cal, 19 g fat (9 sat.), 24 g carb (15 g fiber), 16 g protein . You can lower the "net" carb count to 4 by (...) I prefer to just recommend that you reserve this dish for special occasions or maintenance. You can also substitute 6 slices of cubed TLC Hearty Dark Bread for (...). In that case, each serving: 392 cal, 21 g fat (8 sat.), 36 g carb (18 g fiber
Condiments & Sauces	Fabulous Fakes: Breads & Sweets
Barbecue Sauce: Per 2 Tb: 10 cal, 2 g carb	All Purpose TLC Bake Mixes: THREE versions Ultra Low Carb: Yield: 10 cups - 501 cal, 24 g fat (0 sat.), 26 g carb (9 g fiber), 50 g protein, per cup Soy-Free: 540 cal, 27 g fat (0 sat.), 32 g carb (8 g fiber), 47 g protein, per cup Moderate Carb: 374 cal, 6 g fat (0 sat.), 40 g carb (8 g fiber), 39 g protein, per cup.
Berri-licious Syrup: A half blueberry, half rhubarb combination, per 1/4 cup: 28 cal, 0.1 g fat, 6 g carb (3 g fiber)	All Purpose Pie Crust: 8 servings, each: 259 cal, 22.5 g fat (0 sat.), 9 g carb (5 g fiber) 9 g protein
Bleu Cheese Dressing: Per 2 Tb: 155 cal, 16 g fat (3 g sat.), 0 g carb, 1 g protein	Almond Biscotti (Drop Cookies, Shortbread) 30 servings, each: 181 cal, 16 g fat (1 sat.), 6 g carb (3 g fiber) 6 g protein
Buttermilk Ranch: Per 2 Tb: 150 cal, 14 g fat (2 g sat.), 1 g carb	Blueberry Muffins: 18 servings, each: 98 cal, 7 g fat (3 g sat.), 2 g carb, 6 g protein - Made with ULC OR SF Bake mix: 127 cal, 9 g fat (3 g sat.), 5 g carb (1 g fiber) 6 g protein each. Made with MC, 113 cal, 7 g fat (3 g sat.), 6 g carb (1 g fiber) 5 g protein each.
Catsup: Per 2 Tb: 10 cal, 2 g carb	Brownies: 24 servings, each: Made with ULC mix :135 cal, 11.5 g fat (4 g sat.), 3 g carb (1g fiber) 5 g protein -SF or MC mix: +1 g carb and -1 g protein, each Brownies Too: 24 servings, each: 133 cal, 11 g fat (4 sat.), 4 g carb (1 g fiber) 6 g protein
Creamy Italian Parmesan Dressing & Marinade: Per 2 Tb: 134 cal, 14 g fat (2 g sat.), 0 g carb, 1 g protein	Biscuits - Buttermilk: 8 servings, each: ULC - 256 cal, 19 g fat (7 g sat.), 7 g carb (2 g fiber) 15 g protein MC - 224 cal, 14.5 g fat (7 g sat.), 11 g carb (2 g fiber) 12 g protein SF - 260 cal, 20 g fat (7 g sat.), 9 g carb (2 g fiber) 13 g protein Cheese & Sausage Variations (pictured: Sausage)
Horseradish: Very low in carbs and calories - I count it as zero. Horseradish Sauce: Per 2 Tb: 176 cal, 17 g fat (2 g sat.), 0 g carb, 1 g protein	Chocolate Coconut Bars: 16 servings, each: 246 cal, 22 g fat (10 g sat.), 4 g carb (1 g fiber) 10 g protein
Marinara Sauce: Per half cup: 53 cal, 1.5 g fat (0 g sat.), 5 g carb, 3 g protein	Chocolate Crunch Bars: 16 servings, each: 54 cal, 5 g fat (2 g sat.), 2 g carb
Mixed Fruit Jelly: Per 2 Tb. serving: 11 cal, 0.1 g fat (0 g sat.), 2 g carb	Creamy Chocolate Fudge: 24 servings, each: 84 cal, 8 g fat (2 g sat.), 2 g carb, 1 g protein
Mustards: Chinese Hot: Per Tb: 2 cal, 0 fat, 0.5 g carb, 0 protein , Sweet Hot, Jalapeno: Per 2 Tb: 13 cal, 1 g fat (0 g sat.), 0 g carb	Chocolate Drop Cookies: 36 servings, each: 75 cal, 7 g fat (1 g sat.), 2 g carb, 2 g protein
Red Ancho Chili Paste: Per 2 Tb: 37 cal, 2.5 g fat (0 g sat.), 3 g carb (1 g fiber)	Chocolate Pie: 12 servings, each: 319 cal, 28 g fat (5 g sat.), 13 g carb (8 g fiber), 9 g protein PUDDING VARIATION: Omit the crust, and divide into eight individual portions of pudding. 8 servings, each: 219 cal, 20 g fat (7 g sat.), 10 g carb (3 g fiber), 4 g protein
Red Relish: Per 2 Tb: 11 cal, 0.1 g fat (0 g sat.), 2 g carb (1 g fiber)	Chocolate Hazelnut Dreams: 20 servings, each: ULC OR SF: 120 cal, 10 g fat (0 g sat.), 4 g carb (1 g fiber) 4 g protein MC: 114 cal, 9 g fat (0 g sat.), 5 g carb (1 g fiber) 4 g protein
Seafood Sauce: Per 2 Tb: 191 cal, 19 g fat (2 g sat.), 0 g carb	Chocolate Snack Cake: 24 servings, each: 212 cal, 19 g fat (7 g sat.), 8 g carb (3 g fiber), 4 g protein
Strawberry Jam: Per 2 Tb: 14 cal, 0.1 g fat (0 g sat.), 1 g carb, 2 g protein	Cinnamon Coffee Cake: 18 servings, each: 208 cal, 18 g fat (8 g sat.), 5 g carb (1 g fiber), 7 g protein Rhubarb Streusel Variation: Adds 1 g carb and 4 calories per serving.
Tartar Sauce: Per 2 Tb: 135 cal, 14.5 g fat (2g sat.) 0 carbs or protein	Classic Cheesecakes : 16 servings, each: 343 cal, 29 g fat (17 g sat.), 13 g carb (5 g fiber), 7 g protein
Teriyaki Marinade & Dipping Sauce: Per 2 Tb : 10 cal, 0 g fat, <1 g carb, 1.5 g protein	Coconut Cream Pie: 8 servings, each: 314 cal, 27 g fat (8 g sat.), 11 g carb (6 g fiber), 10 g protein
Vinegar (Seasoned): Per 2 Tb: 2 cal, 0 g fat, 0 g carb, 0 protein	Cranberry Orange Bread: 16 servings, each: ULC: 94 cal, 4 g fat (0 g sat.), 6 g carb (1 g fiber), 8 g protein MC: 74 cal, 1 g fat (0 g sat.), 8 g carb (1 g fiber), 6 g protein SF: 96 cal, 5 g fat (0 g sat.), 7 g carb (1 g fiber), 7 g protein Lemon Poppy Seed & Pumpkin Bread Variations
Vinaigrettes: Mustard, Raspberry, Garlic Pepper, Sweet & Sour: Per 2 Tb: 122 cal, 13.5 g fat (1 g sat.), 0 g carb	Deep Dark Chocolate Fudge Cake: 16 servings, each: 183 cal, 15 g fat (1 g sat.), 6 g carb (2 g fiber), 8 g protein TUNNEL OF FUDGE CAKE VARIATION (pictured) adds 1-2 carbs per serving depending on nut butter used.
Soups & Main Dishes	Flax Muffins, any flavor: 24 servings, each: ULC: 133 cal, 10 g fat (1 g sat.), 3 g carb (0 g fiber), 8 g protein MC: 125 cal, 9 g fat (1 g sat.), 4 g carb (1 g fiber), 7 g protein SF: 134 cal, 10 g fat (1 g sat.), 3 g carb (1 g fiber), 8 g protein
Beef Stew: 6 servings, each: 300 cal, 20 g fat (5 g sat.), 7 g carb (2 g fiber), 22 g protein	Fruity Bread Pudding: 12 servings, each: ULC: 279 cal, 25 g fat (13 g sat.), 6 g carb (1 g fiber), 9 g protein MC: 263 cal, 23 g fat (13 g sat.), 7 g carb (1 g fiber), 7 g protein SF: 281 cal, 25 g fat (13 g sat.), 6 g carb (1 g fiber), 8 g protein
Beef Stroganoff: 4 servings, each: 408 cal, 28 g fat (13 g sat.), 7 g carb (2 gm fiber), 31 g protein	Fudgesicles & Creamsicles: 12 servings, each: 127 cal, 12 g fat (7 g sat.), 3 g carb, 2 g protein
Chinese Chicken: 6 servings, each: 396 cal, 22 g fat (6 g sat.), 8 g carb (4 g fiber), 42 g protein	Heavenly Mousse: 6 servings, each: 303 cal, 29 g fat (17 g sat.), 7 g carb , 4 g protein
Chicken Alfredo: 4 servings, each: 458 cal, 33 g fat (15 sat.), 1 g carb, 39 g protein	Hearty Dark Bread - all natural, no soy 24 servings, each: 102 cal, 6 g fat (1 g sat.), 7 g carb (1 g fiber) , 6 g protein
Chicken Broccoli Strata: 6 servings, each: 577 cal, 40 g fat (19 g sat.), 9 g carb (3 g fiber), 45 g protein	Ice Cream: Vanilla: 4 servings, each: 402 cal, 40 g fat (24 g sat.), 6 g carb , 5 g protein Variations for Chocolate, Strawberry, Peach, etc.
Chicken Parmesan: 4 servings, each: 493 cal, 29 g fat (7 g sat.), 9 g carb (2 g fiber), 46 g protein	Layered Fudge: 32 servings, each: 133 cal, 12 g fat (4 g sat.), 4 g carb (1 g fiber) , 3 g protein
Clam Chowder: 2 servings, each: 566 cal, 57 g fat (31 g sat.), 4 carbs, 3 g protein	Lemon Meringue Pie: 8 servings, each: 345 cal, 28 g fat (2 g sat.), 15 g carb (8 g fiber) , 12 g protein
Corn Dogs: When made with 0 carb dogs & ULC or SF Bake Mix, 207 cal, 16 g fat (5g sat.), 2 g carb, 13 g protein, each. MC Bake Mix: 3 g carb each	Maple Nut Cake & Frosting: 12 servings, each: 434 cal, 41 g fat (9 g sat.), 11 g carb (3 g fiber) , 10 g protein
Crab or Lobster Bisque: 4 servings, each: 368 cal, 34 g fat (20 g sat.), 4 g carb (1 g fiber), 10 g protein	Nirvana Bars: My favorite low carb creation of all time! 48 servings, each: 172 cal, 16 g fat (6 g sat.), 3 g carb, 5 g protein
Cream of Vegetable Soup: 6 generous servings, carbs vary depending on vegetables used. Made with broccoli, each serving has 339 cal, 31 g fat (18 g sat.), 11 carbs (5 grams fiber), 8 g protein.	Pancakes: 2 servings, each: ULC: 291 cal, 20 g fat (3 g sat.), 9 g carb (2 g fiber), 19 g protein MC: 249 cal, 14 g fat (3 g sat.), 13 g carb (3 g fiber), 16 g protein SF: 296 cal, 21 g fat (3 g sat.), 11 g carb (2 g fiber), 17 g protein Crepes: 8 servings, each: ULC: 82 cal, 6 g fat (1 g sat.), 2 g carb ,5 g protein MC: 72 cal, 4 g fat (1 g sat.), 3 g carb,4 g protein SF: 83 cal, 6 g fat (0 g sat.), 2 g carb, 5 g protein
Creamy Seafood Bake: Made with 24 oz. of cod, 4 generous servings, each: 452 cal, 30 g fat (9 g sat.), 7 g carb, 37 g protein	Peanut Butter Cookies: 8 servings, each: ULC or SF: 141 cal, 11 g fat (3 g sat.), 5 g carb,(1 g fiber ), 5 g protein MC: 136 cal, 10 g fat (3 g sat.), 6 g carb (1 g fiber ), 4 g protein
Croquettes: Made with chicken, 16 servings, each: 218 cal, 18 g fat (6 g sat.), 1 g carb, 13 g protein	Peanut Butter Cupcakes: 12 servings, each: ULC or SF: 160 cal, 12 g fat (4 g sat.), 6 g carb,(1 g fiber ), 6 g protein MC: 149 cal, 11 g fat (4 g sat.), 7 g carb (1 g fiber ), 5 g protein
Egg Drop Soup: 4 srv, each: 111 cal, 6 g fat (1 g sat.), 2 carbs (1 gm fiber), 11 g protein	Pecan Pie: 12 decadent servings, each: 350 cal, 27 g fat ( 2 g sat.), 25 g carb (3 g fiber, 16 g sugar alcohols), 8 g protein.
Festive Fajita Salad: One meal-size salad made with 2 cups Romaine, 6 oz. chicken, 1 tsp. pepper sauce, 1/4 of a small onion, 1/2 an average bell pepper, 3 oz. cheese, 1/2 cup TLC picante, and 2 Tb. Sour cream would equal 673 calories, 42 g fat (22 g sat.), 16 g carb (5 g fiber), 60 g protein.	Peppermint Drops: 18 servings, each: 58 cal, 4 g fat ( 2 g sat.), 1 g carb, 3 g protein.
Fish Fritters: 12 servings, each: 171 cal, 11 g fat (1 g sat.), 2 g carb, 15 g protein	Vanilla Nut Muffins: 18 servings, each: 119 cal, 8 g fat (3 g sat.), 2 g carb, 8 g protein Lemon & Trifle Variations (pictured)
French Onion Soup: 6 servings, each: 110 cal, 9 g fat (3 g sat.), 4 g carb, 2 g protein	Waffles: 2 servings, each: ULC: 452 cal, 37 g fat (5 g sat.), 9 g carb,(2 g fiber ), 23 g protein MC: 410 cal, 31 g fat (5 g sat.), 14 g carb (2 g fiber ), 19 g protein SF: 457 cal, 38 g fat (4 g sat.), 11 g carb,(2 g fiber ), 20 g protein
Green Chili: 6 servings, each: 296 cal, 19.5 g fat (5 g sat.), 5 g carb (2 g fiber), 22 g protein	Zucchini Bran Muffins: 12 servings, each: ULC: 162 cal, 11 g fat (0 g sat.), 10 g carb, (3 g fiber ), 9 g protein MC: 126 cal, 9 g fat (0 g sat.), 12 g carb (3 g fiber ), 8 g protein SF: 164 cal, 11 g fat (0 g sat.), 11 g carb,(3 g fiber ), 8 g protein
Hot and Sour Soup: 6 servings, each: 262 cal, 17 g fat (4 g sat.), 2 g carb (1 g fiber), 24 g protein	Misc. How To's from Vol I
Impossible Breakfast Pie: 8 servings, each: 374 cal, 30 g fat (8 g sat.), 6 g carb (1 g fiber), 19 g protein - When using MC Bake Mix: + 1 g carb	Almond Flour TLC
Mexicali Quiche: 8 servings, each: 474 cal, 37.5 g fat (16 g sat.), 5 g carb, 27 g protein	Deep Frying TLC
Lemon Chicken: 4 servings, each: 342 cal, 19 g fat (6 sat.), 5 g carb (1 g fiber), 37 g protein	Wondering where to find low carb ingredients? Visit the INGREDIENT GUIDE and RESOURCES pages. I've looked for the best prices and the most reliable companies and listed them all in one place for you... ** Please know that this author makes an effort to use "specialty" (hard to find) ingredients only when necessary! There are a few special staples needed in every low carb pantry, but once you have those few items which I call for consistently, you'll be ready to make any recipe in my cookbook. In other words, I try not to call for a different specialty item every time you turn the page, but rather the same half-dozen or so, throughout the book, and then ONLY when necessary.... I work hard to make my specialty "easy".
Meatloaf: 12 servings, each: 239 cal, 20 g fat (7 sat.), 5 g carb (2 g fiber), 10 g protein
Meaty Red Chili: 6 servings, each: 511 cal, 31 g fat (10 sat.), 11 g carb (6 g fiber), 46 g protein
Nut-Encrusted Fish: 4 servings, each: 351 cal, 24 g fat (2 sat.), 8 g carb (4 g fiber), 27 g protein
Radish Greens Soup: 4 servings, each: 255 cal, 22 g fat (13 sat.), 7 g carb (1 g fiber), 8 g protein, assuming that radish greens are equivalent to turnip greens - I could not locate a reliable count).
Santa Fe Chicken: 8 servings, each: 256 cal, 15 g fat (7 sat.), 2 g carb, 28 g protein
Sausage Gravy: 8 servings, each: 372 cal, 17 g fat (6 sat.), 0 g carb 50 g protein
Smoky Beef Brisket: 8 servings, each: 372 cal, 17 g fat (6 sat.), 0 g carb 50 g protein
Southwestern Pizza Bake: 12 servings, each: 401 cal, 30 g fat (15 sat.), 4 g carb, 27 g protein
Taco-Sagna: 12 servings, each: 327 cal, 21 g fat (10 sat.), 12 g carb (3 g fiber), 24 g protein
Tuna Casserole: 9 servings, each: 529 cal, 37 g fat (18 sat.), 7 g carb (2 g fiber), 42 g protein