Viewing entries tagged
low carb
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 | 15 MINUTES
carbs - 5g | fiber - 3g | fat - 41g | protein - 52g
1½ pounds ground beef or chuck
1 avocado
4 tablespoons mayonnaise
4 leaves green leaf lettuce
1 tomato, sliced
8 slices bacon, cooked
salt and pepper, to taste
Veggies for side: (optional, not included in macros)
sweet potato
asparagus
PREHEAT grill. Portion beef or chuck into four patties. Season burgers with salt and pepper, grill to an internal temperature of 160°F or desired doneness.
PEEL and slice avocado. Build burger by layering top of burger with mayo, lettuce, tomato, burger, avocado, and bacon.
TOP with large lettuce leaf in place of bun, if desired, and serve.
ENJOY!
4 SERVINGS | 15 MINUTES
carbs - 19g | fiber - 2g | fat - 8g | protein - 12g
3 tablespoons hoisin sauce
3 tablespoons gluten-free soy sauce
2 tablespoons rice vinegar
1 teaspoon sesame oil
2 teaspoons olive oil
1 (12–14-ounce) package extra-firm tofu (do not use silken)
8 ounces baby bella (crimini) mushrooms, finely chopped
1 (8-ounce) can water chestnuts, drained and finely chopped
2 cloves garlic, minced
2 teaspoons freshly grated ginger
¼ teaspoons red pepper flakes, optional
4 green onions, thinly sliced, divided
8 large inner leaves romaine lettuce (from a romaine heart) or butter lettuce leaves
STIR together the hoisin, soy sauce, rice vinegar, and sesame oil in a small bowl. Set aside.
PRESS the tofu between paper towels to squeeze out as much liquid as possible. Refresh the paper towels and press again.
HEAT oil in a large nonstick skillet over medium-high heat. Once oil is hot, crumble in the tofu, breaking it into very small pieces as it cooks. Continue cooking for 5 minutes, then add the diced mushrooms. Continue cooking until any remaining tofu liquid cooks off and the tofu starts to turn golden, about 3 minutes more. Stir in the water chestnuts, garlic, ginger, red pepper flakes, and half of the green onions and cook until fragrant, about 30 seconds more.
POUR the sauce over the top of the tofu mixture and stir to coat. Cook just until the sauce is warmed through, 30–60 seconds.
SPOON the tofu mixture into individual lettuce leaves. Top with remaining green onions, grated carrots, and additional red pepper flakes as desired.
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.
4 SERVINGS | 10 MINUTES
carbs - 6g | fiber - 3g | fat - 47g | protein - 41g
4 (5–6 ounces each) salmon fillets, preferably wild-caught
salt and pepper, to taste
⅓ cup plus 3 tablespoons extra virgin olive oil, divided
4 cups baby arugula
2 tablespoons fresh lemon juice
1 ripe avocado, pitted and cut into ½-inch cubes
PRESS salmon fillets between paper towels to dry surfaces thoroughly. Season on all sides with salt and pepper.
HEAT ⅓ cup oil in a large skillet over medium-high heat until shimmering. Add salmon fillets skin-side down. Immediately reduce heat to medium-low. Cook, pressing gently on back of fillets to ensure good contact with skin, until skin is rendered and crisp, about 6 minutes. If skin sticks to the pan when attempting to lift with a spatula, allow it to continue to cook until it lifts easily.
MEANWHILE, in a large bowl, combine arugula, lemon juice, remaining 3 tablespoons olive oil, and avocado. Season with salt and pepper.
FLIP salmon and cook on second side until a thermometer inserted into the thickest part registers 120°F for medium rare or 130°F for medium, about 1 minute longer. Transfer salmon to a paper towel-lined plate. Spoon salad onto plates, top with salmon, and serve.
ENJOY!
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!
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 | 50 MINUTES
carbs - 15g | fiber - 5g | fat - 25g | protein - 28g
1 spaghetti squash
4 ounces cooked chicken
3 tablespoons basil pesto sauce
PREHEAT oven to 400°F.
CUT spaghetti squash into halves or quarters and place in baking dish.
BAKE spaghetti squash for 30–45 minutes.
SHRED spaghetti squash with a fork and add to large bowl.
ADD pesto to the spaghetti squash and combine.
TOP with chicken and serve hot.
ENJOY!
Tip: To save time, use rotisserie chicken!
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!
