Schnitzel with Keto Brown Mushroom Gravy (Jagerschnitzel)

My husband is a big fan of German cooking. I have tried other recipes for schnitzel that call for almond flour, but was always a bit disappointed in their soggy breading. I’ve been experimenting with using crushed pork rinds as breading and, so far, the results have been excellent! This pork rind breading is super crunchy and, even when reheated, remains crisp. I’m not a fan of pork rinds as a snack, but in this application, they are a winner! This schnitzel recipe has authentic flavor and texture. You can make it with your favorite cutlet, such as pork, chicken, turkey or veal. I’m sure you’ll be as pleased as my husband and this recipe will become a favorite of your family, too.

Schnitzel with Keto Brown Mushroom Gravy (Jagerschnitzel)

Makes 4 servings

Schnitzel:

1 pound boneless pork chops (or substitute chicken, turkey or veal)

1 1/2 cups crushed pork rinds (see notes)*

1/4 teaspoon salt

1/4 to 1/2 teaspoon black pepper

1/4 teaspoon dried thyme

1 large egg

1 tablespoon sour cream (omit for dairy free)

1/2 cup unflavored whey protein powder

Brown Mushroom Gravy:

1 tablespoon butter

1/2 onion, chopped

1 clove garlic, minced

8 ounces white button mushrooms, sliced

1 1/4 cups beef broth

1/4 teaspoon dried thyme (optional)**

1 teaspoon red wine vinegar (optional)**

1/4 to 1/2 teaspoon xanthan gum to thicken

Salt and pepper to taste

1. Prepare the 3-step dredging station by placing the whey protein powder onto a plate. In a small bowl, whisk together the egg and sour cream and pour onto a second plate. Finally, stir together the crushed pork rinds, salt, pepper and thyme and pour onto a third plate. Preheat the oven to 425 degrees Fahrenheit. 

2. Cut the pork chops in half horizontally and pound thin between two pieces of plastic wrap, to about 1/4 inch thickness. Set aside while you start the mushroom gravy. 

3. Melt the butter in a 10 or 12 inch skillet. Add the onion and heat over medium heat until softened and translucent. Add the garlic and stir for about 1 minute. Add the sliced mushrooms and sauté until all the liquid has evaporated and the mushrooms are nicely browned. Add the beef broth, thyme and vinegar. Bring to a simmer and allow to cook and reduce, stirring occasionally, while you prepare the schnitzel.

4. Line a baking sheet with foil and spray generously with non-stick cooking spray. 

5. Pat any excess moisture from the cutlets with a paper towel. Dredge each cutlet by first dipping into the whey protein powder on both sides and shaking off the excess. Next, dip the cutlet into the egg mixture and coat both sides. Lastly, place it in the third plate with the pork rind breading, turning to coat both sides. Place the dredged cutlet onto the prepared baking sheet. Repeat with the remaining cutlets. 

6. Place the baking sheet into the preheated oven on the middle rack and cook for 20 minutes. Meanwhile, finish the gravy.

7. Sprinkle the xanthan gum over the simmering gravy and stir briskly until dissolved and the gravy thickens. Season with salt and pepper to taste.

8. At the end of the 20 minutes of cooking, if the breading on the cutlets is not sufficiently browned and crispy, then broil for a few minutes until deeply golden brown. Serve immediately, topped with the mushroom gravy.

Notes: 

*Pork rinds conveniently come already crushed in panko-style crumbs! Look for them near the breadcrumbs or in the gluten-free section of your grocery store.

**If you want to make a plain, brown gravy, you may omit the thyme and vinegar. Personally, I like the very slight acidity the vinegar adds to the gravy, but if you don’t, then just leave it out.

Nutritional Information per serving of schnitzel (4 oz. cutlet, no gravy): 358 calories, 0.4 g carbohydrate (0 g fiber, 0 g sugars), 19.3 g total fat (7.4 g saturated fat, 0 g trans fat), 147 mg cholesterol, 378 mg sodium, 43.2 mg calcium, 545 mg potassium, 1 mg iron, 29 IU Vit A, 43.8 g protein. Net carbs per serving: 0.4 grams

Nutritional Information per 1/2 cup gravy: 51 calories, 4.1 g carbohydrate (0.9 g dietary fiber, 1.9 g sugars), 3 g total fat (1.8 g saturated fat, 0 g trans fat), 10 mg cholesterol, 354 mg sodium, 7.8 mg calcium, 206 mg potassium, 0 mg iron, 1 IU Vit A, 2 mg Vit C, 2.7 g protein. Net carbs per serving: 3.2 grams

Photos and recipe by Kathy Sheehan, copyright 2021

All rights reserved. Please do not duplicate without the author’s permission. 

Brunch Green Bean Salad with Perfect Soft-Boiled Eggs

Right now, I’m harvesting a lot of green beans from my garden and am always trying to come up with delicious and varied ways to enjoy them. This breakfast or brunch salad is a great way to start the day! The addition of soft-boiled eggs puts this dish over the top, in my opinion. The tender-crisp green beans and creamy eggs topped with a sweet and sour dressing and crispy bacon go so well together. The method of boiling the green beans and eggs together in the same pot is a clever one, making this a very quick and easy meal. It makes two servings, but can be either halved to serve one or doubled and tripled to serve many.

Brunch Green Bean Salad with Perfect Soft-Boiled Eggs

Makes 2 servings

4 white button mushrooms, sliced

4 slices bacon, cut into small pieces

2 tablespoons onion, minced

1-1/2 tablespoons white wine vinegar

1/2 teaspoon dried thyme

1/2 teaspoon granulated erythritol, or to taste

Salt and black pepper to taste

1-1/2 cups fresh green beans, trimmed

4 eggs, room temperature 

1. Fill a large saucepan or pot 1/2 to 3/4 full of water (enough water to cover the eggs completely as they boil). Add salt and bring to a boil over medium to high heat.

2. Meanwhile, sauté the mushrooms in a small dry skillet over medium heat until they release their moisture, about 3 minutes. Remove the mushrooms to a plate and set aside. In the same skillet, sauté the bacon until crispy. Remove with a slotted spoon to a plate lined with paper towels; set aside.

3. Reserve 2 tablespoons of bacon drippings in the skillet. Add the onion and sauté until translucent. Add the vinegar, thyme, sweetener, salt and pepper. Whisk to combine. Return the mushrooms to the skillet and stir to combine. Keep the dressing warm while the green beans and eggs are cooking.

4. Drop the green beans into the salted, boiling water and set a timer for exactly 8 minutes. At the 5-1/2 minute mark, add the eggs and continue boiling. Drain and rinse under cold running water to stop the cooking. Set the eggs aside in cold water while you pat dry the green beans with a paper towel and divide them evenly between two serving dishes. Toss each serving with 1/2 of the warm dressing and top each portion with crumbled bacon. Carefully peel the eggs, placing two in each serving dish. Cut the eggs in half and season with salt and pepper to taste. Serve immediately.

Nutritional Information per serving (1/2 recipe): 277 calories, 10.8 g carbohydrates (3.5 g dietary fiber, 2.6 g sugars, 1 g sugar alcohols), 17 g total fat (5.5 g saturated fat, 0 g trans fat), 391 mg cholesterol, 506 mg sodium, 107.2 mg calcium, 453 mg potassium, 3 mg iron, 364 ug Vit A, 10 mg Vit C, 21.4 g protein. Net carbs per serving: 6.5 grams

Photo and recipe by Kathy Sheehan, copyright 2020

All rights reserved. Please do not duplicate without the author’s permission.

Low Carb Linguine Al Forno (Baked Linguine) with Pancetta, Mushrooms and Radicchio

This looks like a plate of cheesy pasta, doesn’t it? It tastes like it, too! Instead of wheat pasta, this fabulous dish uses noodles made from hearts of palm that are extremely low carb and gluten free. I’ve tried various low carb noodle substitutes, but these are the best, by far. (I used Palmini linguine noodles for this recipe.) Hearts of palm noodles have very little flavor on their own, but they absorb and take on the flavor of whatever sauce or other ingredients you pair them with...in this case, three types of creamy cheese, smoky pancetta or bacon, earthy mushrooms and spicy radicchio! You think you’re eating cheesy pasta, when in reality you’re eating mostly vegetables! If you haven’t given hearts of palm noodles a try, this incredible baked linguine recipe will win you over!

Low Carb Linguine Al Forno (Baked Linguini) with Pancetta, Mushrooms and Radicchio

Makes 4 servings

4 ounces pancetta or bacon, chopped

4 ounces shiitake or baby Bella mushrooms, cleaned and sliced

1/8 teaspoon sea salt

1-1/2 cups (about 1 small head) radicchio, finely chopped

1 cup heavy cream

1/2 cup grated parmesan, divided

1/2 cup fontina cheese, roughly shredded

1/4 cup crumbled gluten free Gorgonzola or blue cheese

3 leaves fresh sage, chopped (or 1 teaspoon fresh thyme)

Salt and pepper to taste

16 ounces hearts of palm noodles, linguini style (cut into smaller pieces, optional)

2 tablespoons olive oil

1. Before preparing the dish, cut up the hearts of palm noodles into 1-inch pieces (optional), rinse with water and then place the drained noodles into a large bowl. Cover with milk (or your favorite milk alternative) and allow to sit for 30 minutes. Drain and discard milk and rinse the noodles with water again before proceeding. (This step is a tip I received from the manufacturer of the Palmini hearts of palm noodles I used for this recipe and is optional, but it helps to mellow the flavor of the noodles.)

2. Preheat the oven to 500 degrees Fahrenheit. Bring a large saucepan of salted water to boil.

3. Remove the stems from the mushrooms and reserve for another use. Slice the mushroom caps into 1/4-inch slices; set aside.

4. Heat the pancetta in a large skillet over medium heat until well browned and crisp. Remove with a slotted spoon onto a plate lined with paper towels; set aside.

5. Add the mushrooms to the hot oil in the skillet and sprinkle with 1/8 teaspoon salt. Saute over medium heat, stirring frequently, until they are cooked through and beginning to brown, 3-5 minutes.

6. In a large bowl, combine the mushrooms, pancetta, radicchio, cream, fontina, 1/4 cup parmesan, Gorgonzola or blue cheese crumbles, sage or thyme, and season with salt and pepper to taste.

7. Boil the hearts of palm noodles for a few minutes until hot, drain and add to the ingredients in the mixing bowl. Toss well to combine. Divide the noodle mixture equally among four buttered individual gratin dishes or pour the entire mixture into a buttered casserole dish. Sprinkle the top with the remaining 1/4 cup parmesan cheese and drizzle with the 2 tablespoons of olive oil. Bake in the hot, preheated oven until bubbly and browned on top, about 20 minutes. Serve immediately.

Nutritional Information per serving: 432 calories, 8.1 g carbohydrates (3.9 g dietary fiber, 1.2 g sugars), 42 g total fat (21.9 g saturated fat, 0 g trans fat), 127 mg cholesterol, 991 mg sodium, 243 mg calcium, 155 mg potassium, 1 mg iron, 17.1 g protein. Net carbs per serving: 4.2 grams

Photos and recipe by Kathy Sheehan, copyright 2019

All rights reserved. Please do not duplicate without the author’s permission.

Supreme Pizza Chicken

I haven't had a slice of pizza for over 1-1/2 years, since learning that I have celiacs (an intolerance to gluten).  Not long after that discovery, I chose to go totally grain-free, which has made all the difference in reversing my diabetes.  I don't miss pizza itself, but the flavor of pizza is another matter.  This recipe tastes so much like the real thing that I feel like I just ate a slice!  I think the secret is the turkey pepperoni.  It adds zip to the sauce.  I think this easy recipe will become a family favorite!  If you are lucky enough to have any leftovers, cut up the chicken into bite-size pieces, stir them back into the sauce and serve over zero calorie, zero carb shirataki noodles.  It will be the best chicken cacciatore you'll ever eat!

Supreme Pizza Chicken

Makes 6 servings

2 lbs chicken pieces, skin removed (I used thighs and breasts)

2 TB coconut oil

1 cup strained tomatoes (I used Pomi brand) or plain tomato sauce mixed with 1 TB tomato paste

1/2 cup red wine 

1 small onion, chopped

4 oz. mushrooms, sliced

1-1/2 tsp dried oregano

2 cloves garlic, minced

34 slices of turkey pepperoni, cut into quarters

Salt and pepper to taste 

3 TB Parmesan cheese, shredded (shredded mozzarella can be substituted)*

1. In a heavy Dutch oven, heat coconut oil over medium heat.  Brown the chicken on all sides, remove to a platter and set aside.

2. To the pot add the wine, strained tomatoes (or tomato sauce thickened with tomato paste), onion, mushrooms, garlic, oregano and turkey pepperoni.  Return chicken to pot and turn heat to low.  Cover and simmer for 45 minutes.

3.  When chicken is done, remove it to a serving platter.  Turn heat to medium and boil sauce for about 10 minutes or until thickened to desired consistency.  Season with salt and pepper to taste.  Return chicken to pot to reheat briefly.  To serve, spoon sauce over chicken and sprinkle each portion with 1/2 TB cheese.

Nutritional information per serving: 324 calories, 6.2 g carbohydrate (1.2 g dietary fiber, 2.4 g sugar), 14.6 g total fat (7.1 g saturated fat, 0 g trans fat), 117 mg cholesterol, 585 mg sodium, 45.8 mg calcium, 473 mg potassium, 37 g protein.  Net carbs per serving: 5 grams

* For those with food allergies: To create a dairy-free version, omit cheese or substitute a dairy-free cheese product.

Recipe by Kathy Sheehan, copyright 2014

Saucy Stroganoff

This is a hubby favorite that goes way back!  When we were first married (over 30 years ago), I was an adventurous new cook and sometimes enjoyed trying challenging recipes.  Once for a special occasion, I made classic Beef Stroganoff and, it was such a hit, that it soon became a favorite.  In this more casual, weekday version, instead of using sliced steak, I use ground beef.  Because of the lower price tag, I can make it more often and I don't hear my husband complaining about that!  For an added health benefit, I suggest using grass-fed ground beef which has a healthier combination of fats than commercially processed beef, plus it gives this dish a richer flavor.  Ground turkey can be substituted, if you prefer.  This is a quick and easy recipe that I'm sure will become a favorite of your family, too.

Saucy Stroganoff

(Makes 4 servings)

2 cups sliced mushrooms

1/2 TB coconut or grape seed oil

1 large onion, roughly chopped

1 lb. grass-fed ground beef or ground sirloin

2 cloves garlic, minced

1-1/2 cups beef stock

2 TB gluten free flour mix or cornstarch

1 TB gluten free Worcestershire sauce

1/2 tsp. dried thyme

1/2 tsp. dried rubbed sage

1/2 cup sour cream (or Tofutti, for a dairy free version)

Salt and pepper to taste

1.  In a dry skillet heated to medium, sweat the sliced mushrooms until the moisture has evaporated.  Spoon mushrooms into a bowl; set aside.

2.  Add the oil and swirl to coat the bottom of the pan.  Add the onions and sauté until translucent, approximately 5 minutes.  Remove onions to the bowl with the mushrooms; set aside.

3.  Heat skillet to medium-high and add ground beef.  Sauté until no longer pink and the meat has begun to brown.  Meanwhile, while the meat is cooking, in a small bowl stir together the beef stock, Worcestershire sauce and GF flour or cornstarch until lumps no longer remain; set aside.  

4.  Add the minced garlic, thyme, sage, onion and mushrooms to the meat and sauté for 1-2 minutes.  Stir the beef stock mixture well before adding it to the pan and then stir constantly until it reaches a boil.  When the mixture boils, turn heat to low and simmer for about 5 minutes until sauce is thickened.

5.  Remove skillet from heat and stir in the sour cream until well combined.  Taste and adjust seasonings, if necessary.  Serve immediately.  Optional: Serve over brown rice, gluten free noodles or vegetable noodles.  (Pictured here with oven roasted carrot ribbons, based on this recipe by Sally Cameron: http://afoodcentriclife.com/roasted-carrots-with-thyme/)

Nutritional Information per serving (not including rice or noodles): 333 calories, 11 carbohydrates (1.6 g dietary fiber, 4.3 g sugar), 15 g total fat (7.7 g saturated fat, 0 g trans fat), 114 mg cholesterol, 468 mg sodium, 68.4 mg calcium, 778 mg potassium, 37.2 g protein.

Recipe by Kathy Sheehan, copyright 2014

Don't forget Kabobs!

Already, on several occasions this summer, my husband and I have cooked shish kabobs on the grill. They are so much fun to make and eat...and talk about EASY! Simply marinate chicken, shrimp or scallops for an hour. Another method for adding flavor is to apply a dry rub on beef, chicken or scallops. Then pick and choose your favorite vegetables, toss them in a tablespoon of olive oil and season with salt and pepper and start lining them up on soaked bamboo skewers. Grill them directly over hot coals for about 3-4 minutes per side and you'll be ready to eat in no time!

Some of our favorite combinations are teriyaki chicken with fresh pineapple, peppers and onions. Sirloin chunks that have been tossed in a seasoned dry rub are excellent paired with zucchini, mushrooms and cherry tomatoes. Also, jumbo shrimp and scallop kabobs would be a fun and delicious way to introduce more fish into your diet. For a meatless meal, skewer and grill a variety of your favorite vegetables. The possibilities are endless and limited only by your imagination!

Nutritional Information: The nutritional information per kabob will vary, depending on the type of meat, vegetables and marinades used. But whatever the combination, shish kabobs are typically low in calories, carbohydrate and fat because they are mostly grilled vegetables with a small amount of meat or fish. You can feel good about eating this meal, so enjoy and don't worry about the numbers.

Pan-Grilled Asparagus & Vegetable Crepes

Do you still have some crepes left in your refrigerator and wondering what to do with them? Crepes are an excellent way to take ordinary vegetables and turn them into something special. For example, take this simple recipe of pan-grilled fresh asparagus, a few mushrooms and grape tomatoes. By themselves, they'd make a nice side dish, but put them into a crepe and they become the focal point of the entire meal!

Early spring is the best time for asparagus, so be watching for it in your grocery or farmer's market. Asparagus is low in calories, cholesterol and sodium free and is a good source of fiber, vitamin B6, calcium, magnesium, and zinc. This recipe is quick to prepare, if you make the crepes ahead of time, and makes a wonderful luncheon idea to share with a friend. If you don't have the other vegetables suggested in the recipe, substitute your favorites because they're all delicious!

Pan-Grilled Asparagus and Vegetable Crepes
(Makes 2 crepes)

Two 6" to 7" crepes made from my Basic Crepe recipe (see 4/6/10 post)
6 spears of asparagus
1/3 cup sliced mushrooms
1/3 cup grape tomatoes
¼ cup shredded low moisture, part skim mozzarella cheese
1 teaspoon olive oil
Lemon pepper and salt
2 teaspoons honey mustard (or substitute your favorite)

1. Preheat oven to 350-degrees. Remove tough, woody ends from asparagus. Heat olive oil in a large, non-stick skillet on medium-high heat. Add asparagus to pan, sprinkle with lemon pepper and salt. Cook for about 1 minute, turn asparagus and move to one side of the pan.

2. Add mushrooms and grape tomatoes to skillet. Saute, stirring or turning vegetables occasionally, until mushrooms have released their moisture and browned and the skins of the tomatoes have split.

3. Place three asparagus spears in the center of each crepe. Top with the grilled mushrooms and tomatoes, distribute evenly along length of crepe. Drizzle 1 teaspoon of your favorite mustard over vegetables and top each crepe with 1 tablespoon shredded cheese. Fold sides of crepe over vegetables to create a tube. Place crepes, overlap side down, into an oven-proof dish or cookie sheet that has been sprayed lightly with non-stick cooking spray. Top each crepe with 1 tablespoon shredded cheese. Bake for 10 minutes until cheese is melted and crepes are hot. Serve immediately.

Nutritional Information per crepe: 135.5 calories, 11.8 g carbohydrate, 6.7 g total fat, 2.2 g saturated fat, 0.4 g fiber, 6.5 g protein

Original recipe by Kathy Sheehan, copyright 2010

Spinach and Mushroom "Manicotti" Crepes

A couple of months ago, my family and I went to a wonderful Italian restaurant in Boston called Vinny T's. I chose manicotti and was surprised when I was presented with creamy ricotta wrapped in a crepe, instead of a traditional manicotti noodle. After the delicious meal, I looked at the nutritional differences between the pasta tube normally used for manicotti and a crepe made with my healthier recipe (see previous "Basic Crepes" post). I was delighted to discover that a crepe is half the carbs and fewer calories than it's noodle counterpart! One manicotti pasta noodle is 70 calories and 14 carbohydrate, while a crepe is 63 calories and only 7 carbs. Not only that, but I find the manicotti dish made with crepes to be more filling, which means I eat less. For me, one manicotti crepe is as satisfying as 2 or 3 of the filled pasta tubes.

The great part about this recipe is that all the components can be made ahead of time (up to 2 days, if stored in the refrigerator), from the crepes to the sauce. When it's time to prepare dinner, the assembly is quick and the cooking time only 25-30 minutes. Recently, I made this dish for a dinner party and my time in the kitchen was reduced significantly because everything was ready to go. I even filled the crepes just prior to my guests' arrival - all I had to do was pop them in the oven! So, make a batch of crepes and save a few for this delicious, healthier alternative to an Italian classic.

Spinach and Mushroom "Manicotti" Crepes
(Makes 8 servings)

8 crepes made from my "Basic Crepes" recipe (see 4/6/10 post)
1 (10 oz.) package of frozen chopped spinach (thaw or microwave for 5 minutes)

15 oz. fat-free ricotta cheese

¼ cup grated Parmesan cheese

1/8 teaspoon grated nutmeg

¼ teaspoon lemon pepper

1 teaspoon basil, dried (or 2 teaspoon fresh, chopped)
½ cup fresh mushrooms, sliced & rough chopped
1 egg, slightly beaten
1½ cups No sugar added spaghetti sauce (I use Hunt's brand)

1 teaspoon Italian herbs, dried

½ teaspoon garlic powder
1 cup shredded low moisture, part skim mozzarella cheese

1. Preheat the oven to 350-degrees. Spray a 13" x 9" baking pan with non-stick cooking spray; set aside.

2. Squeeze the excess moisture from the chopped spinach and place in a medium mixing bowl. Add the ricotta and parmesan cheeses, nutmeg, lemon pepper, basil, mushrooms and egg. Stir with a fork until ingredients are well combined; set aside. (This mixture can be made ahead and refrigerated until ready to use. It will stay fresh in refrigerator for 2 days; stir before filling crepes.)

3. In another mixing bowl, combine the spaghetti sauce, herbs and garlic powder. Stir to combine. Measure ¼ cup of the sauce into the baking dish and spread with a spoon or rubber spatula to coat the bottom of the pan with a thin layer.

4. Take one crepe and spoon a slightly rounded 1/3 cup of the ricotta-spinach mixture into the center of the crepe. Spread along the center of the crepe with the back of a spoon or rubber spatula. Fold sides of crepe over mixture to create a tube. Place crepes, overlap side down, into the baking dish. Repeat with remaining crepes, laying them side-by-side in the baking dish. Top with remaining tomato sauce and sprinkle evenly with the shredded cheese. Bake uncovered for 25-30 minutes. Remove from oven and cool for 3-4 minutes before serving.

Nutritional Information per stuffed crepe: 168.3 calories, 15.8 g carbohydrate, 4.5 g total fat, 2.7 g saturated fat, 1.6 g fiber, 12 g protein

Original recipe by Kathy Sheehan, copyright 2010

How does this recipe compare with traditional spinach manicotti made with pasta? By using fat-free ricotta cheese and crepes instead of pasta, this recipe is significantly less in calories, carbohydrate and fat. For comparison, the nutritional information per serving of traditional spinach manicotti is 270 calories, 51 g carbohydrate, 10 g total fat, 3 g saturated fat, 2 g fiber and 11 g protein.

Lemon Pasta Primavera

I am reading a book in which the author moved to Rome to live (and eat) after an agonizing divorce. As she strolls the winding streets of this magnificent city, dining in one tucked away restaurant after another, I am reminded of my two visits to Italy and all the wonderful food. The saying is, "You can't get a bad meal in Rome," and it's true! My husband, daughter and I found a wonderful little place not far from the Pantheon where my daughter ordered the most delicious Lemon Spaghetti. After one taste, I couldn't stop my fork from wandering over into her plate for more and more, until I had eaten at least half of her dinner. (Don't worry, I shared my Carbonara with her, so she didn't starve.) On a return trip to Rome a few years later, we found that restaurant again and I ordered my own plate of this never-to-be-forgotten pasta and savored every tangy mouthful.

Reading this book had me dreaming of that unique pasta dish again, so I had to think of a way to fit it into my food plan. Considering I rarely eat pasta anymore and will never sit down to a heaping plate of it again (until I return to Rome), I decided that a variety of fresh sauted vegetables and only a little pasta might just satisfy my craving. It worked! This makeover recipe has the exact, same tangy flavor that so captivated my senses in Rome and I feel good knowing it is made with healthier ingredients. You might also enjoy adding shrimp along with the vegetables to boost the protein. (Sadly, my husband is allergic to shellfish, so I had to leave it out.) The small amount of pasta interspersed among the beautiful plate of spring vegetables is just enough to make me think I'm eating the real deal! All I have to do is close my eyes and I'm back in Italy again.

Just an aside: If you're looking for a meatless meal this Lenten season, give this one a try. But I must warn you, if suffering and sacrifice is your main objective, then maybe save this recipe for another day because you will not feel deprived in any way while eating this!

Lemon Pasta Primavera
(Makes 4 servings)

Zest and juice of 2 lemons
3½ tablespoons + ½ teaspoon extra-virgin olive oil, divided
2½ ounces dry linguini or spaghetti noodles (I suggest Dreamfield's or Carba-Nada)
4 ounces sliced white mushrooms
½ small onion, thinly sliced
2 cups broccoli florets
1 small to medium yellow summer squash, cut into half-moons
1 small to medium zucchini, cut into half-moons
½ pound asparagus, cut into bite-size pieces (about 1½ cups)
2 cloves garlic, minced
1 teaspoon dried basil leaves
Salt and pepper
1/3 cup grated parmesan cheese

1. In a small bowl, mix together 3½ tablespoons olive oil, lemon zest and lemon juice; set aside. Prepare pasta according to package directions until just al dente.

2. Meanwhile, saute mushrooms in a large, dry, non-stick skillet until moisture has been released and evaporated. Add sliced onion, ½ teaspoon olive oil and a pinch of salt to pan. Continue cooking, stirring frequently, until onion is soft. Add broccoli, squashes, asparagus and garlic to pan and saute until vegetables are tender crisp. Add basil, olive oil & lemon mixture to pan and stir to combine. Add salt and pepper to taste.

3. Drain pasta and stir into vegetable mixture. Add parmesan cheese and toss to coat. Serve immediately.

Nutritional Information per serving (made with Dreamfield's pasta): 287.7 calories, 24.7 g carbohydrate, 18.7 g total fat, 3.7 g saturated fat, 5.7 g fiber, 12.7 g protein.

Original recipe by Kathy Sheehan, copyright 2010

How does this compare with traditional Lemon Spaghetti made from an authentic Italian recipe? The traditional recipe is loaded with saturated fat and carbs, without the benefit of vitamins and minerals from vegetables because a traditional recipe doesn't include any vegetables. Although its tart, lemony flavor may taste "light," do not be deceived. The nutritional information per serving of a traditionally prepared Lemon Spaghetti is an alarming 670 calories, 86 g carbohydrate, 27.2 g total fat, 13.5 g saturated fat, 4.6 g fiber, 25.5 g protein.

Pork Tenderloin with Leek and Mushroom Pan Sauce

This is a wonderfully rich tasting, but surprisingly light main dish that is perfect for company. Recently, I discovered another low-carb pasta that is delicious and much lower in carbohydrates than any I've ever tried, plus it has more fiber than whole wheat. It isn't often I splurge and eat pasta, but the nutritional content of Carba-Nada might just permit an occasional pasta meal to fit into my diet again! (If you can't find Carba-Nada, use Dreamfield's brand which is found in most supermarkets in the pasta aisle.)

Pork tenderloin is a lean meat and, when pounded into medallions, is quick cooking while remaining moist and incredibly tender. The sauted vegetables in this dish add a wonderful flavor to the creamy pan sauce. The leeks have a very mild onion taste without being too bold or overpowering and I find mushrooms to always be the perfect companion for sour cream. This recipe would be equally delicious made with turkey cutlets, chicken or even sole. I hope you'll give this savory, saucy meal a try soon and let me know what you think.

Pork Tenderloin with Leek and Mushroom Pan Sauce

served with Low-Carb Pasta
(Makes 4 servings)

1 pound pork tenderloin
Salt and freshly ground pepper
½ cup panko (Japanese bread crumbs)
2 teaspoons parsley, finely chopped
2 tablespoons olive oil
1 leek, white and light green portion, sliced
1½ cups mushrooms, sliced
2 teaspoons all-purpose flour
2 teaspoons Worcestershire sauce
2 tablespoons Marsala wine
½ cup + chicken stock
3 tablespoons light sour cream
6 ounces reduced-carb pasta (I suggest Dreamfield's or Carba-Nada)

1. Slice pork tenderloin into eight 1¼" slices and place cut side down onto plastic wrap. Cover with another piece of plastic wrap and pound each slice until about ½" thickness. Season both sides with salt and pepper.

2. In a 1 cup measure, place 2 teaspoons Worcestershire, 2 tablespoons Marsala wine, and enough chicken stock to reach ¾ cup mark; stir and set side.

3. If your panko is not finely ground, place it in a food processor and process until finely ground. Add chopped parsley, salt and pepper to season breadcrumbs. Lightly dredge pork tenderloin medallions in seasoned panko crumbs; set aside.

4. Boil water for pasta and prepare as directed on package. (If using Carba-Nada brand, it takes about 5 minutes, so add pasta to boiling water after pork medallions are browned and you are preparing pan sauce.)

5. Heat olive oil in a skillet over medium-high heat. Cook pork medallions about 3-4 minutes per side, until nicely browned. Remove to serving platter and cover with foil to keep warm.

6. Add leeks, mushrooms and a small amount of the chicken stock mixture to deglaze the bottom of the pan, stirring to loosen any brown bits from bottom of skillet. Saute leeks and mushrooms until beginning to soften, about 3 minutes. Sprinkle vegetables with 2 teaspoons of flour and cook for another minute. Add remaining chicken stock mixture to pan and stir to combine. Cook until bubbly and slightly thickened. Remove from heat and add light sour cream to sauce and stir until smooth and creamy.

7. Divide pasta equally among four serving plates. Top each with two pork medallions. Divide and spoon mushroom sauce equally over each.

Nutritional Information per serving with low-carb pasta: 369.7 calories, 33.1 g carbohydrate, 11.8 g total fat, 2.6 g saturated fat, 5.3 g fiber, 32.3 g protein.

Nutritional Information per serving of meat and sauce (no pasta): 264.7 calories, 15.1 g carbohydrate, 11 g total fat, 2.6 g saturated fat, 0.8 g fiber, 23.3 g protein.

Original recipe by Kathy Sheehan, copyright 2009