In The Kitchen
With Drs. Richard and Rachael Heller

Oh! If we knew you were coming, we'd have baked a cake
(or something low-carbo)!

Welcome!

Come join us in the fun of enjoying good food without guilt and without fear.

Although you will find a wide variety of recipes in each of our books, we have included a few new and exciting recipes right here. Please enjoy them with our best wishes.

With warmest regards,
Drs. Richard and Rachael Heller

Lisa's Delicious Eggplant Casserole

This wonderful casserole has been us (oh, what a job!) and thoroughly enjoyed. Please be sure to see *note below to determine whether you should consider it a low-carb or Reward Meal treat.
Drs. Richard and Rachael Heller

Ingredients:

2 large eggplants, peeled and sliced thinly (Food processor works great!)
12 slices provolone cheese
8 oz Mozzarella shredded cheese
1 pound lean ground beef
2 tsp of chopped onion
1 clove garlic, finely chopped
1 cup sliced mushrooms
1 cup chopped celery
Olive oil
Italian Seasoning

9 x 13 pan, greased with olive oil.

Preheat oven to 350 degrees.

Take one pound of lean ground beef, add to a frying pan. Add mushrooms,
garlic, onion, celery and about 1 tsp of Italian seasonings. Fry this up
until the meat is no longer pink. If the meat sticks to the pan, add a
little bit of olive oil.

Peeled eggplant and slice it up very thinly. The reason I do it thinly is it tastes almost like pasta when it's cooked.

Grease bottom and sides of a 9 x 13 pan with olive oil on bottom and sides. Layer half of the eggplant on bottom of pan. Sprinkle eggplant with some of the Italian Seasoning. Layer half of the meat mixture over the eggplant. Layer 6 slices of provolone cheese over the meat.

Repeat layering with remaining eggplant, meat, and provolone and some additional Italian Seasoning.

Spread the shredded mozzarella cheese all over the top of the casserole.

Cover with foil and cook for approximately 30 minutes in 350 degrees, 325
degrees, if it's a glass bottom.

All of the flavors blend nicely and I swear the eggplant tastes like pasta to
me!

Enjoy!

Serves 6 - 8.

For your enjoyment from the kitchen of Lisa Greenhalgh, Southern California

*While the CAD permitted eggplant to be included in low-carbo meals, later research revealed that for many CA's it can lead to cravings and interfere with weight loss. For this reason, later books took this vegetable off the low-carbo list. If you have been following CAD and enjoying eggplant at your low-carbo meals without these problems all along, then it is probably okay to continue. All others should save this recipe for their Reward Meal®.

We love this warm, welcoming, and satisfying treat. You'll appreciate it even more when you need a lift-me-up during those cold days of winter. Read the * note below for meal choice guidance.
Drs. Richard and Rachael Heller

Ingredients:

8 oz mushroom, sliced
1 small tomato, sliced
2 starburst or yellow flat starshaped summer squash, diced
1 small zucchini, diced
1 stalk of celery, chopped
1 cup cream
spicy non-salt seasoning, to taste
pepper, to tastes
garlic powder, to taste
onion salt, to taste
ground red pepper, to taste
crumbled crisp bacon, optional
Parmesan cheese (to taste)

Steam all vegetables in microwave steamer for about 12 minutes (with a little water in the bottom). Any other method of cooking until soft is acceptable. Reserve the liquid.

Puree in a blender using some of the liquid to thin.

Pour in a saucepan and add 1 cup of cream and more liquid until desired consistency. Add spicy non-salt seasoning (no msg), pepper, garlic powder, onion salt, and ground red pepper to taste.

To serve, crumble crisp bacon and sprinkle with Parmesan cheese.

Wonderful with crispy cheese square recipe that follows.

From the Kitchen of Sheila, The Baroness of Breakfast

*While the CAD book permitted summer squash and zucchini to be included in low-carbo meals, later research revealed that for many CA's these foods can lead to cravings and interfere with weight loss. For this reason, later books took these vegetables off the low-carbo list. If you have been following CAD and enjoying zucchini and summer squash at your low-carbo meals without these problems all along, then it is probably okay to continue. All others should save this recipe for their Reward Meal(R). In addition, on the day you have this cream-containing recipe at a low carbo meal, be certain to refrain from having cream or milk in your coffee.

In her inimitable honesty, Sheila asked us to tell you that this was not her own invention. She has adapted it to fit her microwave; you will have to adapt it to yours but it is clearly worth the effort. Read the * note below for meal choice guidance.
Drs. Richard and Rachael Heller

Basically, Crispy Cheese Squares are microwaved processed cheese slices. If microwaved until brown, they will crisp when cool.

The original recipe calls for either plastic wrap, parchment paper (couldn't find or try this) or wax paper. Sheila found these melted and/or stuck to the finished product, not at all palatable.

Here's how Sheila makes her Crispy Cheese Squares:
"I use the lid from my Tupperware microwave cookware, it is out of the same material, but just a shallow flat pan. I spray it with cooking spray and take a piece of processed cheese and divide it diagonally into 4 pieces. Place the base of the triangle facing in and the point facing out. Microwave on high for about 1 minute. I have, I think a 900 watt, and I do it

for 57 seconds. You should watch to determine the time for your microwave. You want it puffy, losing its gloss and lightly evenly brown, but not too brown. Let it cool for 15-20 seconds and then with a sharp spatula scrape off. If you scrape too soon it will scrunch up, if you scrape too late you have salad toppings because it crumbles. Allow to cool completely and if done correctly they will be crisp like crackers. If not cooked long enough they will be chewy. I don't know how long they last because they never last that long. Of course you must limit yourself to 1-2 slices but that is 4-8 crackers and that is plenty. Goes great with soup or salad. My husband and children love them.

I hope you enjoy. It took me several tries to get it right, don't give up too soon."

From the Kitchen of Sheila, The Baroness of Breakfast

*Crispy Cheese Squares are fine additions to any meal, just be certain that your cheese contains only low-carbohydrate ingredients.

We enjoyed these warm and served with mustard! You better make enough for everyone in the family. Be sure to read the * note below before choosing which meal(s) to include them in.
Drs. Richard and Rachael Heller

Ingredients:

5 large zucchini
1/2 grated onion
1/4 cup soy flour-for texture
2 eggs
1 tsp garlic salt and/or favorite seasonings (no msg)
4 tablespoons olive oil
cayenne pepper or plain hot sauce, to taste

Grate zucchini. Drain off any excess liquid. Add rest of ingredients and
mix well. Heat olive oil in skillet. Pour batter in pan, in spoonfuls, using an ice cream scoop. Remember ice cream sundaes with real hot fudge. Sigh. (You can still have them once in a while if you balance your Reward Meal®. Brown latkes on one side. Turn them over and brown. Repeat until mixture is used. Makes 8-10.

Makes 8-10.

For your enjoyment from the kitchen of Lorri Rachel Shapiro, Gainesville, Florida

*Originally, CAD placed zucchini on the low-carbo food list. Later research revealed that for many CA's it can lead to cravings and interfere with weight loss. For this reason, later books took zucchini off the low-carbo list. Although you may have been following CAD and enjoying zucchini at your low-carbo meal without problems, in this recipe it is combined with soy flour and onion, and we think it would be best to save this recipe for your Reward Meal®.

A saucy dish; rich and satisfying. You'll love it.
Drs. Richard and Rachael Heller

Ingredients:

3 tablespoons olive oil
1 tablespoon butter
2 skinless chicken breasts, split
2 garlic cloves, minced
4 large slices of your favorite cheese*
1 tablespoon white vinegar
coarsely ground black pepper to taste
parsley sprigs

In a deep skillet combine the olive oil and butter and set over medium heat. When the skillet is hot, add the chicken breast halves and cook for 8 to 10 minutes per side depending on thickness of chicken breasts.
Put the cooked chicken breasts on a platter and keep warm. Raise skillet heat to medium-high. Add the garlic and vinegar to the oil in the skillet and stir for 20 seconds, scraping up any brown bits; then simmer for 1 minute.
Return heat to medium and return the chicken breasts to the skillet. Cook 1 minute on each side. Top chicken breasts with one slice of cheese each. Cover and remove from heat.
Slice the chicken breasts crosswise (against the grain) into thin pieces or serve whole. Covers with sauce from skillet and season with pepper. Serve garnished with parsley sprigs.

* Choose low-fat varieties or alternatives and/or low-salt varieties, as appropriate.

A hearty treat for vegetarian and meat-eater alike. Fills your tummy and satisfies your soul.
Drs. Richard and Rachael Heller

Ingredients:

1 tofu block, extra firm
1 tablespoon ground black pepper
2 garlic cloves, minced
1 tablespoon dried sweet basil
1/2 cup chopped celery
2 tablespoons teriyaki sauce
2 tablespoons olive oil
2 cups cauliflower florets

Two hours prior to preparation, unpack tofu block and place on a flat plate. Place a second plate on top of the block and then place several heavy books on top of everything. This will squeeze much of the water out of the tofu block.
Slice the block of tofu so you get strips about 1/2 inch thick. place the tofu, place the drained tofu into a medium bowl.
In another small bowl combine the black pepper, garlic, basil, celery, and teriyaki sauce. Mix well. Immediately pour the mixture over the tofu, cover and refrigerate overnight.
When ready to cook, drain tofu and retain marinade. Pour oil in large, deep skillet, set the heat at medium, and add cauliflower and marinade. Stir constantly cauliflower as oil heat. When sauce begins to sizzle (be careful), carefully add cubes of tofu and stir gently until all is heated (about 2 minutes). Serve immediately.

A quick and easy breakfast for those on the run. We love it for lunch as well.
Drs. Richard and Rachael Heller

Ingredients:

2 tablespoon butter
2 cups of chopped celery
1/4 cup of cream*
4 ounces American cheese, sliced then broken in quarters **
dried sweet basil, to taste
ground cayenne pepper, to taste
2 eggs, lightly beaten
1/2 package frozen whole-leaf spinach, thawed and blotted dry with paper towel

Preheat the oven to 325°F.
Using 1 tablespoon butter, grease the bottom and sides of a 9-inch pie pan (ceramic or glass is best).
Place a tablespoon of butter into a medium saucepan, add chopped celery and sauté over medium heat for 4-5 minutes. Remove celery from pan and set aside.
Using the heated saucepan, heat the cream until it just starts to bubble up. Remove from heat and quickly stir in grated cheese.
When the cheese and cream are blended, add the sauteed celery, basil, and cayenne pepper.
Cool the mixture (4-5 minutes), add two eggs and mix. Add spinach and chopped celery to cooled mixture and mix well.
Pour mixture into the pie pan, place pan in the oven, and bake until set (45 - 50 minutes).
Refrigerate and serve cold the following morning.

*On the day you choose this recipe, make certain you don't have cream or milk in your coffee that day.
** Choose low-fat varieties or alternatives and/or low-salt varieties, as appropriate.

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