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Category Archives: Recipes

Delicious recipes I have created

Easy Casoulet

2T. Olive oil,
2 cloves garlic,
1 Large onion minced,
2 carrots chopped fine ( I used the Magic Bullet to chop them),
1 can Cannellini Beans 15oz,
1 can Chopped Tomatoes 15 oz,
1 can Mushrooms small (optional),
2 cooked pork chops – Cook them with onions and garlic,
2 Cups cooked Turkey or chicken..
½ t Thyme,
½ t Crushed red pepper,
Salt and coarse pepper to taste,
½ C dried bread crumbs.. I used Pepperidge Farms stuffing bread mix,

In an ovenproof pan fry onion and garlic in the olive oil until soft, add ground carrots. Add whole can of cannellini beans, tomatoes, and mushrooms. Then fold in chopped up pork chops and turkey. Add seasonings and stir well. Cover with Bread crumbs and bake at 350 F for 20-30 min until bubbly.. 

I used the juices from the beans, tomatoes, and mushrooms to make a soft consistency. You may want to use chicken broth or other liquid. 

You can add more crushed red pepper to taste when serving.. Serves 4-6..

Cannellini Bean flour

This is great for making gravy, and has a low glycemic index, for those of us who need to watch our carbohydrates.

Put about 1/4 of a pound of Cannellini beans in a MAGIC BULLET or other processor and grind until you have a fine flour.   BTW,  there’s no need to mix with water first. Just sprinkle on your liquid and stir; it won’t clump.. Yeah!!! This will make enough to have some for the next time too.  I will be trying this flour in other recipes so look for updates in the future.

Chicken Breasts with Garlic — Low Carb. Meals

3 cloves garlic,

2T. Olive oil,

3 defrosted frozen Chicken Breasts, coat with your favorite seasonings.. I use Mural of Flavor spice from Penzey’s..  (Mural of Flavor blends over a dozen spices and herbs, mixed from shallots, onion, garlic, thyme, rosemary, basil, coriander, lemon peel, citric acid, black pepper, chives, green peppercorns, dill weed, and orange peel.)


In a grill pan fry garlic in the oil, add defrosted chicken breasts and cook until nearly done turn the chicken over and cook on second side. Serve with Florentine Vegetables covered with Parmesian cheese and sliced tomatoes or garden salad..  Serves 3..

Oven Cooked Pork Chops with Vegetables


4 fresh or defrosted boneless pork chops

2T. Apple Cider Vinegar, Bragg organic

1C. celery chopped

1/2  medium onion (I used purple) chopped

3 cloves garlic chopped

1 C. chopped carrots

2 T. olive oil (Extra Virgin)

1/2 can Tomato Sauce 14 oz.

1/2 t. Tuscan Sunset –Penzey’s Spices —  A  salt free Italian-style seasoning with basil, oregano,  zest of garlic, bell pepper, and black pepper.

Additional ground black pepper to taste –We like lots of pepper..

Put pork chops in a plastic bag or bowl with the Vinegar –  set aside.
Cook all vegetables until soft in the olive oil in an oven proof pan. When they are wilted place the pork chops with the vinegar on the top of the vegetables. Add Tuscan Sunset Spice and pepper,  to taste.. Cover the chops with the tomato sauce and bake at 350 F for 25 min or until done. These chops will be fork tender. You may add spices of your own choice to make the recipe your own. Serve with a fresh garden salad and another vegetable for a great dinner. For additional flavor and especially if you want even more protein, grate some Parmesan cheese on top of the chops…  Garlic bread would be a fine addition for people who eat more carbohydrates..