ºCompiled by Denise Swogetinsky

Kemper Messenger


Who doesn't love a good barbeque. All these temping aromas and taste just scream for us to indulge. Never fear, we can rest assured that we can cook even barbeque in the low carb style. Remember planning and moderation are the keys to healthy eating.

Grilled Salmon with Avocado Salsa (6 carbs)

2 4-6 oz salmon fillets

2 tablespoons olive oil

1 clove garlic minced or crushed

1/2 teaspoon chili powder

1/2 teaspoon cumin

1/2 teaspoon onion powder

1/4 teaspoon black pepper

1/4 teaspoon salt

For the avocado salsa

1 ripe avocado pitted and diced

1/2 cup tomato diced (any type of tomato)

2 tablespoons onion diced

2 tablespoons cilantro minced

1 tablespoon olive oil

1 tablespoon lime juice

salt and pepper to taste

Stir the olive oil, garlic, and spices in a small bowl. Brush or rub salmon with the spice mixture. Heat a large heavy-duty (preferably non-stick) pan or grill medium-high heat. Add salmon to the pan and cook for 5-6 minutes per side. Remove from pan, top with avocado salsa and serve immediately. To make the avocado salsa:Add the avocado, tomato, onion, and cilantro to a large mixing bowl. Drizzle with olive oil, fresh lime juice and a pinch of salt and pepper. Gently mix with a spoon until fully combined. Cover with plastic wrap until ready to serve. 

Bacon Wrapped Pork Chops (1 carb)

2 Pounds Boneless Pork Chops

1 Pound Uncooked Sliced Bacon

Garlic Salt

Onion Powder

Toothpicks optional, to hold the bacon on the place

Preheat grill. Season each side of your pork chops with garlic salt and onion powder. Wrap each pork chop securely with 1 slice of bacon (or however much bacon you want)! Grill over medium high heat until bacon is crispy on each side.


Tuscan-Style Grilled Rib eye steak (3 carbs)

2 Rib Eye Steaks

2 tbsp . Fresh Rosemary, chopped

2 Cloves Garlic, minced

1/4 c . Extra Virgin Olive Oil

3 tbsp . Balsamic Vinegar

1 tsp . Kosher or Sea Salt

1/2 tsp . Fresh Ground Black Pepper

Add the rosemary, garlic, oil, vinegar, salt and pepper to a small bowl and whisk together. Add the steaks to a resealable plastic bag; then add the marinade mixture. Seal the bag and coat the beef. Refrigerate for at least 2 hours or overnight; then grill to your liking.


Crisby Grilled Chicken Wings (3 carbs)

8-10 full chicken wings

2 tsp baking powder

2 tsp kosher salt

1 tsp garlic powder

1 tsp onion powder

1/2 tsp black pepper

Lay some paper towels on a sheet pan. Place the wings on the paper towels and pat dry. Combine the baking powder, salt, garlic powder, onion powder and pepper. Remove the paper towels. Spread the wings in a single layer and sprinkle on all sides with the seasoning. Place in the refrigerator uncovered for about 8 hours. Remove from the fridge. Turn half of your grill burners to medium-high heat. Leave the other half of the burners off. Place the wings skin side down onto the side of the grill that is turned off (the indirect heat). Grill for 10-15 minutes. Flip. Grill for 10-15 minutes. The skin should be nice and crispy and the meat will be very moist and juicy.