Try out some of these simple yet healthy recipes. Some I have developed on my own and others have come from a variety of sources - friends, online recipes, trial and error. I try to keep most of them low in carbs and higher in protein with some fat.
Low Carb Chili
Ingredients
McCormick's Chili powder packet
1 can Bush's Chili Black Beans
1 can Rotel
1 32 oz. Can Hunt's Tomato Sauce
1 can green chilies
1 lb. GRASS Fed 85% beef (available at Target or Trader Joe's)
Onion & peppers optional
Brown Hamburger. Add all other ingredients. Either simmer on low in sautee pan or dump in crock pot and cook on low for 2-4 hours.
Nutrition Info (5 X 1.5 cup servings)
334 calories
17 protein
15 fat
24 carbs
1,374 mg sodium
5 fiber
Greek Yogurt Stuffed Mushroom Caps w/cheese
Ingredients
1/2 cup FAGE 0% fat greek yogurt
1/3 cup KRAFT Colby/Monterey jack shredded cheese
garlic salt
1/2 tbsp garlic paste
medium/large mushrooms
Trader Joe's Coconut Oil Spray
Optional - diced jalapenos
Preheat oven 350 degrees.
Break stems off of mushrooms and dice stems ONLY. Sautee mushroom stems in pan with coconut oil spray and add a 1/2 tbsp garlic paste. Set aside. Mix yogurt, cheese and garlic salt together. Add mushrooms stems to mixture and mix all together. Scoop into mushroom caps and place in pan lined with tinfoil coated with spray oil. Bake for 15 - 20 minutes.
Nutrition Info (6 servings)
212 calories
19 protein
5 carb
11 fat
282 sodium
Single Serving Egg & Veggie Quiche - Jumbo Muffin Pan
Ingredients
9 eggs
1 cup All White Egg Whites
1/4 cup heavy whipping cream (sub Skim Milk if watching fat)
1 c. Shredded Cheese
2 Chicken Sausage Links (Sam's Club)
1/2 cup chopped peppers
1/4 cup chopped onion
chopped mushrooms
any other veggies you desire
Preheat oven to 350 degrees.
In large bowl, beat eggs and egg whites together. Add heavy whipping cream (or skim milk). Set aside. In fry pan, saute veggies and chicken sausage until desired tenderness. Spray a JUMBO muffin pan with PAM cooking spray. Pour approximately 1/2 c. egg mixture into each muffin cup. Add veggie/sausage mix to each muffin; top with shredded cheese evenly across all muffin cups. Bake for 25 -30 minutes.
Nutrition Info (per quiche)
9 Servings
15 g. Protein
1 g. Carb
12 g. Fat
302 mg. Sodium
184 Calories
NEW! Coconut Flour Protein Pancakes
(LOW SODIUM & CARBS)
Ingredients
3/4 cup egg whites (All Whites Brand)
1/2 cup FAGE greek plain yogurt
3 tbsp. Bob's Red Mill Coconut Flour
1/4 cup quick oats
1/2 scoop Dymatize ISO 100 Chocolate Protein Powder
1/4 tsp. baking soda
1/2 tsp. cinnamon
1/2 tsp. vanilla
1 tsp. stevia
* Please note, you must use the brands listed for ingredients in order to stick to sodium and carb content or recalculate if using different ones. Other types of egg whites can be significantly higher in sodium such as International egg whites brand.
Mix egg whites, greek yogurt, chocolate protein powder, baking soda, vanilla, cinnamon, and stevia. Blend briefly. Add Coconut flour and oatmeal. Blend briefly again. It wil seem a bit runny but due to the high fiber content of coconut flour, it will thicken quickly. Use PAM to spry pan. Makes 5 - 5 inch pancakes.
Nutrition Info (per pancake)
77 calories
5 carbs
10 protein
2 fiber
85 mg. sodium
.5 fat
*I have already calculated NET carbs so do not subtract the fiber out again.
courtesy of Beef, Its what's for dinner!
Ingredients
1 lb. of flank steak
high fiber/low carb tortillas
Fresh cilantro
1 cup crumbled queso fresco cheese (can be eliminated or use regular cheese)
Pickled Red Onions
1 cup thinly sliced red onions
1/3 cup white wine vinegar
1 tsp. salt
2 tbsp. honey
Seasoning
1 tbsp. smoked paprika
2 tsp. adobo seasoning
1 tsp. chipotle chile pepper
Combine Pickled red onion ingredients into bow and refrigerate while prepping beef. Combine seasoning ingredients in bowl and press evenly allover flank steak. Place in plastic bag and refrigerate for at least an hour. Grill steak. Let stand for a a few minutes. Slice thinly across the grain. Drain pickled onion mix. Build tacos!
courtesy of allrecipes.com
Ingredients
1 tsp. onion powder
1 tsp. garlic powder
3 tbls. chipotle chile powder
1 1/2 tsp. salt
4 tbls. brown sugar
3/4 - 1 lb. pork tenderloin
Combine all ingredients in a large plastic bag and add tenderloins. Shake and coat entire tenderloin. Refrigerate for at least 20 minutes.
Lightly oil gril grate and cook tenderloin until the proper temperature is reached.
(combo of several recipes and my own creation!)
Ingredients
1/2 c. quick oats
1/2 c. 2% cottage cheese
3/4 c. egg whites
1/2 tsp. baking powder
1/2 tsp vanilla
1 tsp. stevia
1/2 tsp. cinnamon
1/2 scoop Chocolate protein powder ( Dymatize ISO 100 - chocolate flavor)
Mix everything in blender except oatmeal. Once blended, add in oatmeal for a quick mix. Batter should be a bit lumpy. Let stand for a minute or so. Spray pan with Pam. Pour batter in until about 5 inches around. It will expand to about 6 inches. Cook until bubbles surface and flip! Makes about 5 six-inch pancakes. The chocolate protein powder gives it a nice suttle sweet taste. No need for any toppings at all.
Nutrition Info per Pancake (5 servings)
Calories: 76 grams
Carbs: 6 grams
Fat: 5 grams
Protein: 10 grams
Fiber: <1 gram
Sodium: 121 mg.
(courtesy of Men's Health Magazine)
Ingredients
Minced or pre-chopped garlic (2-3 tbsp.)
1 lb. raw (or frozen shrimp)
1 avocado
2-3 tbsp. of chopped onion or shallot
1 diced chili
lemon juice
salt/pepper
low carb/high fiber tortillas
Saute garlic until fragrant. Add raw shrimp (thaw in warm water first if frozen). Saute until shrimp is no longer pink. Remove from heat. Mash avocado up and mix in chopped onions or shallots; add some lemon juice, some chopped garlic, chili and salt/pepper. Mix all together and build fajitas in tortillas. These are very very tasty!
Jumbo Stuffed Mushroom Caps
(from my friend Karen)
Ingredients
Large Mushroom Caps
Red Pepper
Yellow Pepper
Onion
Shredded Cheese
Ground Beef, Chicken or Turkey
Directions:
Dice peppers and onions.
Wash Mushroom caps and remove stem.
Brown beef, chicken turkey
(season with garlic salt, burger seasoning, or whatever)
Spray Skillet with PAM and sauté peppers and onions.
Cover cookie sheet with tinfoil and spray with PAM. Place mushroom caps on pan (top down) and
fill with meat, and pepper/onion mixture.
Bake for approx.. 10 -12 minutes and add cheese in the last
few minutes s it can melt but doesn’t burn.
Let cool just a for a minute or two and EAT!
Easy Chicken in Crockpot
1 - 2 lbs chicken breast
1-2 cans of ROTEL (can be found in mexican food isle)
1/2 packet of taco seasoning (optional) * Don't use if watching sodium*
1. Clean Chicken & place in crock pot.
2. Mix 1/2 packet taco seasoning w/Rotel and pour over Chicken.
3. Cook on Low for 4-6 hours or High for 3-4 hours.
When done, the chicken shreds easily and tastes great, cold or hot, on salads, high fiber tortillas, plain, topped with avocado, etc. Great for days that require you to be on the go!
Chicken Parmesan
- Here is an easy chicken recipe I love to make and eat. I eat just the chicken while my kids will also have the pasta/sauce for a full meal. The leftovers are excellent in a salad for lunch the next day.
1 – 2 lbs. chicken breasts
Italian Seasoned Progresso
bread crumbs
Super fine Parmesan cheese
Italian seasoning
2 – 3 eggs
Garlic Salt
Pasta
Spaghetti Sauce
Preheat oven to 425.
Pound the chicken breasts
until desired thinness
Season with garlic salt and
Italian seasoning.
Spray a casserole dish
generously with Pam Spray.
Pour some Panko bread crumbs
into pie plate.
Add some Parmesan cheese to
crumbs and mix together.
Beat eggs in separate shallow
dish.
Place Chicken breasts in egg coating
both sides.
Dredge chicken in bread/parm
mixture until fully coated.
Place chicken breasts into
dish and cover with tin foil.
Cook chicken breast until
temp reaches at least 165 degrees. Cook 20 minutes each side
Remove foil and cook another
5-10 minutes to brown it up.
Prepare pasta per box
instructions.
Place chicken breast on top
of pasta and add spaghetti sauce on top.
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