Mojitos (Low-Carb & Sugar Free)

Mojitos (Low-Carb & Sugar Free)
Mojitos are very refreshing, which makes them a great summer drink. This Mojito is Sugar-Free and Low Carb.
Source:
Recipe type: Drink
Serves: 1
Ingredients
  • 1 oz. (2 tablespoons) lime juice or lime wedges from about a third of a lime
  • 8 mint leaves
  • 1 heaping tablespoon erythritol or other sugar substitute equaling a tablespoon or sugar
  • 1 jigger (1½ oz.) white rum (nutritional analysis uses 80 proof)
  • Club soda
Directions
  1. Put mint, lime or lime juice, and sweetener into the bottom of a highball glass. "Muddle" by mashing ingredients together. Traditionally, a "muddler", which looks like a miniature wooden baseball bat, is used to accomplish this. However, the handle of a wooden spoon or spatula works fine.
  2. Fill the glass about ¾ of the way with ice. Add the rum and top with club soda. Stir and enjoy
Notes
The trickiest part of making a sugar-free Mojito is that sugar helps release the flavor from the mint (think of sugared strawberries and the juice that forms -- it's a similar thing). I've found that special attention needs to be given to the "muddling" part -- really smash those mint leaves! Also, sugar alcohols (the best being erythritol) are much better than other sugar substitutes for releasing the mint. The cooling aspect of erythritol works really well in a mojito.
Nutrition Information
Calories: 103 Carbohydrates: 2 grams

 

Loaded Cauliflower Bake

Loaded Cauliflower Bake
This is a weight watcher’s recipe that is a great delicious side dish with the added advantage of being low cal. low fat. and low carb
Recipe type: Side Dish
Serves: 4
Ingredients
  • 4 slices center cut bacon
  • 6 cups (about .) cauliflower florets
  • 3 cloves crushed garlic
  • ⅓ cup 1% buttermilk
  • 1 tablespoon whipped butter
  • ¾ tsp kosher salt
  • fresh black pepper, to taste
  • 2 tablespoons minced fresh chives, divided
  • ¼ cup shredded reduced fat shredded cheddar
Directions
  1. Cook the bacon in a skillet until crisp; set aside on a paper towel then crumble.
  2. Fill a large pot with water, bring to a boil and add cauliflower and garlic. Boil until the cauliflower is soft, about 15-20 minutes. Drain, and return to the pot.
  3. Preheat the oven to 350 F .
  4. Add the buttermilk, butter, salt and pepper to the cauliflower and purée with a hand blender. If you don’t own a hand blender, a regular blender will work fine as well. Mix in 1 tbsp. of the chives and transfer to 4 individual casseroles (3/4 cups each) or one 8 x 8 casserole dish and top with cheddar and crumbled bacon. Bake in the oven until the cheese melts, about 5 minutes then top with remaining chives.
Notes
Don't have buttermilk you can substitute ⅓ cup milk with 1 tsp white vinegar or lemon juice and let it sit for 5 minutes.
Nutrition Information
Serving size: ¾ cup Calories: 112 Fat: 5.5 g Carbohydrates: 10 g Sugar: 0 Sodium: 107 g Fiber: 4 g Protein: 1.5 g

 

Parisian Chicken & Mushrooms

Parisian Chicken & Mushrooms
Sweet meets savory as orange juice and apricot jam blend with the tartness of creamy Dijon mustard. The luscious flavors pair perfectly with a crisp, cool salad. Enjoy, then smile at just 276 calories per serving..
Serves: 4
Ingredients
  • 1 pound chicken breasts or thighs, boneless, skinless
  • 8 oz package fresh white or brown mushrooms or a mix of the two
  • 2 small onion (white or red), sliced or chopped
  • 1 clove garlic, minced
  • 1 T olive oil
  • ½ cup orange juice
  • 1 T apricot jam
  • 1 T Dijon mustard
Directions
  1. Slice onions and mushrooms. Mince garlic.
  2. Pour the olive oil into a large Dutch Oven placed on a burner set to med high. Sauté onions for a 3-4 minutes to soften. Stir frequently. Add garlic, reduce heat to medium and stir constantly for 1 minute. Add the mushrooms and continue cooking until the mushrooms soften.
  3. Add a little orange juice to deglaze the pan. Stir and continue to cook for 5 minutes.
  4. Move the onions and mushrooms to the side of the pan and place chicken pieces in the middle of the pan.
  5. Sauté until brown, turn and brown the other side. You may need to add more orange juice to prevent sticking.
  6. When the chicken is well browned, stir in the rest of the orange juice, apricot jam, and mustard.
  7. Leave everything to simmer, covered, for about 20 minutes or longer until chicken is cooked through (prick with a fork to make sure juices run clear). Remove from heat and allow the chicken to set, covered, for 10 minutes.
  8. Serve with a cool and colorful salad.
Nutrition Information
Serving size: 1 Calories: 276 Fat: 7.8 Saturated fat: .5 Carbohydrates: 12.5 Sugar: 7.3 Sodium: 181 Fiber: 1.3 Protein: 38.6 Cholesterol: 97

 

Kung Pao Chicken with Zucchini

Kung Pao Chicken with Zucchini
This Low Carb & Low Calorie(Less than 300 Calories) Chicken and Zucchini stir fry has a sauce that combines salty, sweet, sour, and spicy flavors. Topped with crushed peanuts – it's pretty hard to pass this up! The Zucchini makes a great substitute for noodles.
Serves: 2
Ingredients
  • 2 medium zucchini, about 8 oz. each, ends trimmed
  • 1 teaspoon grape seed or canola oil
  • 6 oz. skinless chicken breasts, cut into ½-inch pieces
  • Kosher salt and freshly ground black pepper, to taste
  • ½ red bell pepper, cut into ½-inch pieces
  • 1 teaspoon sesame oil
  • 2 cloves garlic, minced
  • 1 tsp fresh ground ginger
  • 2 tbsp. crushed dry roasted peanuts
  • 2 tbsp. thinly sliced scallions along diagonal
  • For the sauce:
  • 1½ tbsp. reduced soy sauce (tamari for gluten free)
  • 1 tbsp. balsamic vinegar
  • 1 tsp hoisin sauce
  • 2½ tbsp. water
  • ½ tbsp. Sambal Oelek Red Chili Paste (or more to taste)
  • 2 tsp sugar
  • 2 tsp cornstarch
Directions
  1. Using a spiralizer fitted with a shredder blade (this makes a thicker noodle), or a mandolin fitted with a julienne blade, cut the zucchini into long spaghetti-like strips.
  2. In a small bowl, whisk together soy sauce, balsamic, hoisin, water, red chili paste, sugar and cornstarch; set aside.
  3. Season chicken with salt and pepper, to taste. Heat oil in a large, deep nonstick pan or wok over medium-high heat. Add the chicken and cook until browned and cooked through, about 4 to 5 minutes. Set aside.
  4. Reduce heat to medium, add sesame oil, garlic and ginger to the skillet and cook until fragrant, about 30 seconds. Add the bell pepper, stir in soy sauce mixture and bring to a boil; reduce heat and simmer until thickened and bubbling, about 1-2 minutes. Stir in zucchini noodles and cook, mixing for about two minutes until just tender and mixed with the sauce. If it seems dry, don't worry the zucchini will release moisture which helps create a sauce. Once cooked, mix in chicken and divide between 2 bowls (about 2 cups each) and top with peanuts and scallions.
Notes
If using a spiralizer, use kitchen scissors to cut the strands into pieces that are about 8 inches long so they’re easier to eat.
Weight Watcher Points: Old points 6, Points + 7
Nutrition Information
Serving size: 2 cups Calories: 277 Fat: 12 g Carbohydrates: 21 g Sugar: 9 g Sodium: 725 mg (without salt) Fiber: 4 g Protein: 24 g Cholesterol: 62 mg

Kung Pao Chicken & Zucchi

Zucchini Noodles with Lemon-Garlic Spicy Shrimp

Zucchini Noodles with Lemon-Garlic Spicy Shrimp
Spicy shrimp with garlic, zucchini noodles, tomatoes and a squeeze of lemon juice. An Easy, Low Carb, gluten free paleo friendly dish that takes less than 20 minutes to make.
Serves: 1
Cook time: 
Total time: 
Ingredients
  • 1 ½ teaspoons olive oil
  • Pinch crushed red pepper flakes
  • 4 oz. peeled and deveined shrimp
  • 2 cloves garlic, sliced thin and divided
  • 1 medium zucchini, spiraled
  • Pinch salt and fresh black pepper
  • ¼ lemon
  • ¼ cup halved grape tomatoes
Directions
  1. Heat a medium non-stick skillet over medium-high heat. Add 1 teaspoon of the oil and crush red pepper flakes, add the shrimp and season with pinch salt and pepper; cook 2 to 3 minutes. Add half of the garlic and continue cooking 1 more minute, or until the shrimp is cooked through and opaque. Set aside on a dish.
  2. Add the remaining ½ teaspoon oil and garlic to the pan, cook 30 seconds then add the zucchini noodles and cook 1½ minutes. Add the shrimp and tomatoes to the pan and squeeze the lemon over the dish. Remove from heat and serve.
Notes
Weight Watchers Points old points 5 Points + 6
Nutrition Information
Serving size: 1 Calories: 207 Fat: 8.4 Saturated fat: 1.1 g Carbohydrates: 9.6 g Sugar: 3.6 g Sodium: 443 mg Fiber: 2.6 g Protein: 26.1 Cholesterol: 181 mg

 

Keto Bread ( Low Carb, Gluten Free & Paleo friendly)

Keto Bread ( Low Carb, Gluten Free & Paleo friendly)
Craving bread but need to cut your carbohydrates down this bread is for you only 6 g of carbs in half a loaf. Easiest. Bread. Ever
Source:
Serves: 4 bread muffins
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 3 large eggs
  • ⅓ cup (75 g) ground almonds
  • 1½ tsp baking powder
  • 2 Tbsp. of butter
Directions
  1. , add the ingredients to a bowl and whisk until smooth and aerated. Pour into a greased loaf tin or muffin tin for bread muffins ( makes 4) and bake in the oven for 20 minutes at 400 F
Notes
1 slice (just one slice!) of bread from a leading brand has 18 g of carbohydrates. Half a loaf of keto bread has just 6 g! A lack of carbs and a lot of egg means that this bread will not have that dry, crusty consistency like a regular loaf, in fact it’s more like a savory cake. If you want to crisp it up put slices under the grill to toast.

What is Keto: It’s short for Ketosis which is basically a process that forces your body to switch to burning fat as a primary energy source. It’s how we all used to operate before humans started processing grains and eating a carbohydrate heavy diet, long sciencey gist of it: by cutting out carbs you can turn yourself back into a super-efficient fat-burning caveman!

Want to go Keto?
-You must consume less than 20 g carbohydrate each day.
-You cannot eat grains, legumes, starches, milk, fruit, yogurt… anything starchy or sugary is a no go.
-You mustn't be afraid to eat fat! If you deprive your body of a major energy source like carbs you must replace it with another (nuts, fish, oils, butter, peanut butter, avocado etc.) otherwise you’re just starving your body…
Nutrition Information
Serving size: 1 bread muffin Calories: 152 Fat: 13.5 g Saturated fat: 5.1 g Trans fat: 0 g Carbohydrates: 2.9 g Sugar: .6 g Sodium: 95 mg Fiber: 1 g Protein: 6.5 Cholesterol: 155 mg

 

Cream Cheese Pancakes

Cream Cheese Pancakes
A surprisingly satisfying Low Carb and Gluten Free substitute for the real thing. Even if you aren’t watching your carbs these are a delicious departure from the traditional doughy stack of pancakes
Serves: 4 (6" pancakes)
Ingredients
  • 2 oz. low fat cream cheese
  • 2 eggs
  • 1 packet stevia (or any) sweetener
  • ½ teaspoon cinnamon
Directions
  1. Put all ingredients in a blender or magic bullet. Blend until smooth. Let rest for 2 minutes so the bubbles can settle. Pour ¼ of the batter into a hot pan greased with butter or Pam spray. Cook for 2 minutes until golden, flip and cook 1 minute on the other side. Repeat with the rest of the batter. Serve with sugar free syrup (or any syrup of your choice) and fresh berries.
Notes
whip up a batch of these pancakes in a magic bullet or equivalent processer and it takes less than a minute to make the batter
Nutrition Information
Serving size: 4 pancakes Calories: 183 Fat: 9.5 Saturated fat: 3.2 Trans fat: 0 Carbohydrates: 4.9 g Sugar: .9 g Sodium: 467 mg Fiber: .6 g Protein: 19.3 g Cholesterol: 332 mg

 

Pan-Roasted Chicken with Lemon-Garlic Green Beans

Pan-Roasted Chicken with Lemon-Garlic Green Beans
(Cuisinart Convection steam oven directions included.) Gluten free. Low Carb, Diabetic Friendly and so simple to make
Source:
Serves: 4 servings
Ingredients
  • ¼ -½ cup olive oil
  • Juice of 2-3 lemons
  • Several cloves of garlic, cut in half (I buy the pre-peeled cloves – they’re so easy! And I put in probably 10-15 because I LOVE to eat them once they roast and get all soft)
  • Salt or seasoned salt & pepper to taste
  • A bunch of green beans (¾ pounds, ends trimmed)
  • 8-12 red baby potatoes, cut into halves)
  • Chicken 8 thighs or 4 breasts, bone-in, skin-on. (About 3 ¼ lbs)
Directions
  1. Preheat the oven to 450 degrees Fahrenheit.
  2. In a medium mixing bowl, whisk together oil, lemon juice, salt, pepper, and garlic cloves.
  3. Add the green beans and potatoes to the oil mixture and toss to coat. Using tongs (salad tongs work great), transfer the veggies to a baking dish (9×13 is good). Potatoes to the outside and green beans on the inside
  4. Using the tongs, swirl each piece of chicken around in the oil mixture before placing on top of the green beans in the baking dish.
  5. If any oil remains, drizzle it on top of the chicken.
  6. Roast for 50 minutes or an internal temp of 180 is reached for the chicken.
Notes
For Cuisinart Convection Steam oven directions
Place the pieces skin up on top of the green beans and the potatoes to the outside on the boiling/steaming rack fit into the baking pan. Put in the oven with the rack in the lower broil position. Set to bake steam at 450° F for 35 minutes or an reach an internal temperature of 180° F

Using actual lemon slices can make this dish bitter the lemon juice solves this problem.

 

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