Viewing entries tagged
Low Carb Macro
4 SERVINGS | 20 MINUTES
carbs - 7g | fiber - 2g | fat - 8g | protein - 21g
1 pound steak medallions
1 bell pepper, cut into 1” pieces
1 cup mushrooms
½ red onion, cut into 1” pieces
kabob skewers
HEAT grill to medium-high heat.
DIVIDE ingredients evenly.
ADD ingredients to kabob skewers.
PLACE kabobs on grill and cook until steak is cooked through and veggies are tender.
4 SERVINGS | 20 MINUTES
carbs - 13g | fiber - 5g | fat- 31g | protein - 50g
1 pound large shrimp
14 ounces pork or chicken sausage
2 medium zucchini, sliced
2 medium yellow squash, sliced
½ bunch asparagus, sliced into thirds
2 red bell peppers, chopped
salt and pepper, to taste
2 tablespoons olive oil
2 tablespoons cajun seasoning
COMBINE shrimp, sausage, zucchini, yellow squash, asparagus, bell pepper, and salt and pepper in large bowl.
ADD olive oil and cajun seasoning and toss to coat meat and veggies.
ADD to a large skillet over medium-high heat.
COOK for 5–7 minutes until shrimp is pink and vegetables are tender.
ENJOY!
4 SERVINGS | 20 MINUTES
carbs - 20g | fiber - 8g | fat - 27g | protein - 20g
4 tablespoons olive oil
1½ pounds steak (flank, sirloin, or skirt), sliced
2 teaspoons chili powder
1 teaspoon paprika
1 teaspoon onion powder
½ teaspoon cayenne pepper
½ teaspoon cumin
salt and pepper, to taste
½ cup sliced red pepper
½ cup sliced green pepper
½ cup sliced onion
2 tablespoons lime juice
4 cups cauliflower rice
8 tablespoons guacamole
HEAT two tablespoons olive oil in large skillet over medium-high heat.
ADD steak, seasonings, peppers, and onions. Cook until steak is done throughout and veggies are tender.
ADD one tablespoon of lime juice and toss. Remove from heat.
HEAT remaining olive oil in large saucepan over medium heat.
ADD cauliflower rice and season with salt and pepper. Cook until warm.
ADD remaining lime juice to the cauliflower rice. Stir to combine and remove from heat.
DIVIDE cauliflower rice among four bowls.
ADD steak and peppers evenly.
TOP with two tablespoons of guacamole per bowl.
ENJOY!
1 SERVING | 10 MINUTES
(salad dressing not included)
carbs - 24g | fiber - 8g | fat - 47g | protein - 52g
1 (4-ounce) steak
2 cups chopped romaine lettuce
2 slices bacon, cooked & crumbled
¼ cup diced cucumber
¼ cup diced tomato
½ avocado, diced
1 hard boiled egg, diced
Lime Dressing, to taste
COOK steak to desired doneness.
SLICE cooked steak into bite-sized cubes.
LAYER lettuce, bacon, steak, cucumber, tomato, avocado, and egg in large bowl.
DRIZZLE with lime dressing.
ENJOY!
4 SERVINGS | 30 MINUTES
carbs - 16g | fiber - 6g | fat - 19g | protein - 26g
2 tablespoons coconut oil
1 pound boneless, skinless chicken thighs
¾ cup enchilada sauce
¼ cup water
¼ cup chopped onion
1 (4-ounce) can diced green chiles
4 cups cauliflower rice
Toppings:
1 whole avocado, diced
¼ cup chopped pickled jalapeños
1 roma tomato, chopped
cilantro
MELT oil in a pot or dutch oven over medium heat. Sear chicken thighs until lightly brown.
POUR in enchilada sauce and water, then add onion and green chiles. Reduce heat to a simmer and cover.
COOK chicken for 17–25 minutes or until chicken is tender and fully cooked through to at least 165º internal temperature.
REMOVE chicken and place on a work surface. Chop or shred chicken then add it back into the pot. Let the chicken simmer uncovered for an additional 10 minutes to absorb flavor and allow sauce to reduce.
TOP with avocado, jalapeño, tomato, and any other desired toppings.
SERVE alone or over cauliflower rice.
ENJOY!
Cauliflower Rice:
COOK as instructed on bag or simply sauté in a large skillet over medium heat in 1 tablespoon oil.
COOK for a total of 5–8 minutes, stirring occasionally.
Tip: In a hurry? Use some sliced rotisserie chicken instead! Toss in the skillet to warm with the veggies.
1 SERVING | 10 MINUTES
carbs - 9g | fiber - 5g | fat - 36g | protein - 27g (with chicken)
carbs - 8g | fiber - 1g | fat - 23g | protein - 27g (with tuna)
1 hard boiled egg
4 ounces rotisserie chicken OR 3 ounces canned tuna
½ avocado
1 large dill pickle, chopped
1 celery stalk, chopped
1 teaspoon yellow mustard
1 tablespoon olive oil mayo
lemon juice, to taste
salt, to taste
lemon pepper, to taste
onion powder, to taste
COMBINE all ingredients in a large bowl.
SERVE alone or over a bed of lettuce.
ENJOY!
4 SERVINGS | 20 MINUTES
carbs - 3g | fiber - 0g | fat - 23g | protein - 27g
4 chicken breasts
2 tablespoons coconut oil
¼ cup chicken stock
¼ cup lime juice
1½ cups full fat canned coconut milk
1 tablespoon minced garlic
½ teaspoon salt
½ teaspoon pepper
2 tablespoons chopped fresh cilantro
ADD oil to a large skillet and bring to medium-high heat.
SLICE chicken breasts horizontally to make thin cutlets (to cook faster and more evenly).
ADD chicken breasts to hot pan. Liberally salt and pepper side facing up. Sauté until lightly browned and cooked through, about 3–4 minutes per side.
REMOVE chicken from skillet and set aside.
REDUCE heat to medium.
ADD chicken stock, lime juice, coconut milk, minced garlic, salt, and pepper to the skillet. Reserve coconut milk remaining in can.
STIR sauce, scraping up browned bits remaining in pan from cooking chicken.
ADD chicken breasts back to skillet with sauce. Cover and let simmer on medium to medium-low for 5 minutes.
DRIZZLE some of the remaining coconut milk over chicken. Sprinkle with fresh chopped cilantro.
ENJOY!
Note: This is also great with shrimp! Add in toward the end of cooking because they cook much faster.
8 SERVINGS | PREP 15 MINUTES | COOK 8 HOURS
carbs - 16g | fiber - 2g | fat - 21g | protein - 24g
1 tablespoon coconut oil
2 pounds chuck roast
1 teaspoon kosher salt, divided
½ teaspoon coarse ground black pepper, divided
3 russet potatoes, peeled and diced
2 carrots, peeled and diced
2 cups broccoli, chopped
3 garlic cloves, minced
1 yellow onion, diced
2 bay leaves
3 beef bouillon cubes
¼ cup tomato paste
5 cups water (or enough to cover the ingredients by about ½ inch)
HEAT coconut oil in a cast iron skillet (or other heavy skillet) over medium-high heat.
SEASON beef with half the salt and pepper.
SEAR beef for 5–6 minutes on each side until a deep golden crust forms.
TRIM any large sections of fat and cut the rest of the beef into 2-inch chunks.
ADD to slow cooker: beef, remaining salt and pepper, potatoes, carrots, broccoli, garlic, yellow onion, bay leaves, beef base, and tomato paste.
ADD water to skillet over medium-high heat and scrape up browned bits on bottom of pan.
ADD the water to slow cooker.
STIR well and cook for 8 hours on low.
ENJOY!
Tip: Freeze leftovers for a busy night!
2 SERVINGS I 10 MINUTES
carbs - 63g | fiber - 6g | fat - 2g | protein - 36g
8 ounces shrimp, preferably wild-caught
sea salt, to taste
garlic powder, to taste
2 cups cooked brown rice
teriyaki sauce, to taste
Stir Fry Veggies:
bagged stir fry veggies
OR
1 cup shredded carrots
1 cup sugar snap peas
1 cup broccoli
DEVEIN shrimp.
SEASON shrimp with sea salt and garlic powder.
DRIZZLE olive oil in large skillet and bring to medium-high heat.
ADD shrimp and stir fry veggies.
COOK shrimp and veggies until shrimp is cooked through and veggies are tender.
PLACE cooked brown rice in a bowl and add the shrimp and veggies.
TOP with teriyaki sauce.
ENJOY!
2 SERVINGS | 5 MINUTES
carbs - 9g | fiber - 2g | fat - 27g | protein - 0g
¼ cup extra virgin olive oil
2 teaspoons lime zest
3 tablespoons lime juice
1½ teaspoons honey
kosher salt
freshly ground black pepper
ADD all ingredients to a blender and blend.
ADD two tablespoons of dressing to salad.
ENJOY!
BURGER BOWL
1 SERVING | 5 MINUTES
carbs - 21g | fiber - 10g | fat - 48g | protein - 39g
1 slice bacon, cooked
1 cup riced cauliflower, cooked
½ avocado
¼ cup diced red onion
½ cup shredded lettuce
¼ cup cherry tomatoes
¼ cup pickle slices
1 tablespoon avocado mayo
LAYER ingredients in bowl starting with cauliflower rice, then ground beef, then bacon, then veggies.
TOP with avocado mayo.
ENJOY!
1 SERVING | 5 MINUTES
carbs - 15g | fiber - 9g | fat - 22g | protein - 34g
2 large romaine lettuce leaves, washed
6 ounces deli turkey
2 strips cooked bacon
½ avocado, diced
½ cup tomato, sliced
PLACE romaine leaves on a plate.
DIVIDE remaining ingredients evenly between the lettuce.
ENJOY!
1 SERVING | 5 MINUTES
carbs - 14g | fiber - 5g | fat - 38g | protein - 21g
2 cups chopped romaine lettuce
4 slices salami, diced
4 slices ham, diced
¼ cup diced cucumber
¼ cup diced tomato
1 slice of white onion, diced
¼ cup mild pepper rings
salt and pepper, to taste
1 tablespoon dried basil
1 tablespoon olive oil
2 tablespoon red wine vinegar
PLACE romaine lettuce in large bowl.
TOP with meat and veggies.
DRIZZLE olive oil and red wine vinegar and toss.
SPRINKLE with dried basil and salt and pepper.
ENJOY!
1 SERVING | 5 MINUTES
carbs - 6g | fiber - 2g | fat - 8g | protein - 12g
lettuce to wrap (large leaf romaine)
1 tablespoon vegan pesto OR dijon mustard
2 slices deli turkey or any other lunch meat
SPREAD lettuce with pesto or mustard. Lay turkey over top to cover about ¾ of the lettuce.
ROLL up tightly.
CUT into 4 or 5 slices.
ENJOY!
Kid Tip: Cut into smaller slices and let them help roll up the pinwheel. Getting children involved in the kitchen gets them more interested in healthy food!
