Tom Yum soup Low Carb Keto friendly

Tom Yum soup Low Carb Keto friendly
This keto friendly Thai soup is one of the healthiest you can eat. Delicious and very quick to make using store-bought Tom Yum broth and the low carb low-calorie NuPasta noodles
Source:
Recipe type: Soup
Ingredients
  • 900 ml package of Tom Yum Broth
  • 210 g package or NuPasta Angel Hair (Konjac angel hair)
  • 150 gm of peeled pacific white shrimp
  • 2 cups (500 ml) lightly packed baby spinach
  • ¼ sweet red pepper, chopped
  • 2 dried chili peppers, crushed
  • 1 shallot thinly sliced
  • 2 cups (500 ml) oyster mushrooms stemmed & very roughly chopped
  • ¼ cup (60 ml) fresh cilantro chopped
  • 1 tablespoon (50 ml) of fish sauce
  • 1 tsp lime juice
Directions
  1. Prepare noodles
  2. Follow instructions on NuPasta Angel Hair package. Drain and rinse with hot water. Dry on paper towel. Set aside
  3. Soup
  4. Bring broth to a simmer in a large saucepan. Add shallot, crushed chili pepper, mushrooms, sweet red pepper. And shrimp. Bring to a simmer and cook until shrimp are light pink & opaque about 2 minutes. Add baby spinach, noodles, and cilantro. Simmer until noodles are heated add the fish sauce and lime juice at the end.
Notes
Where to buy Tom Yum Broth
I found it at the local Superstore in Calgary.
Can’t find ready-made Tom Yum broth
you can just add the following ingredients to 1 quart/liter low sodium chicken broth, 2 stalks lemongrass, 1 inch peeled galangal root, sliced into discs (or substitute ginger root) 4 wild lime leaves (optional)
NuPasta Angel Hair what is it? It is a gluten-free pasta made from the konjac plant. A 210 g package contains: 25 calories, 1 g fat, 0 mg sodium, 6 g carbohydrates, o g sugar, 6 g fibre, and 1 g sugar.
Where to buy
Can be found at Superstore, Wallmart, Well.ca

Tom Yum Soup

Spicy Shirataki Noodles With Shrimp & Broccoli Stir Fry

 

Spicy Shirataki Noodles With Shrimp & Broccoli Stir Fry
A Delicious keto friendly Low carb stir fry ready in under 30 minutes
Source:
Recipe type: Keto, stir fry,
Serves: 2 servings
Ingredients
  • Sauce
  • 1 ½ tablespoons water
  • ½ tablespoons hoisin sauce
  • 1 tablespoon reduced-sodium tamari or soy sauce
  • 1 teaspoons Sriracha sauce
  • ½ tablespoon minced garlic
  • 1 teaspoon minced ginger
  • Stir fry
  • 1 tablespoon coconut oil divided
  • 1 teaspoon sesame oil
  • 12 mediums to large fresh or frozen shrimp thawed if frozen, peeled and deveined
  • Salt & pepper to taste
  • ¼ large red bell pepper chopped
  • 2 medium scallions green and white parts chopped separately
  • 1 cup broccoli florets
  • 8oz. package Shirataki spaghetti rinsed, drained, dried
  • Juice of ½ a lime
Directions
  1. Sauce
  2. Whisk together water, hoisin sauce, tamari/soy sauce, and Sriracha in a small bowl.
  3. Stir in garlic and ginger; set aside.
  4. In a small skillet heat ½ tablespoon coconut oil and the 1 teaspoon sesame oil until shimmering.
  5. Over medium-high heat. Add shrimp season with salt and pepper and cook until they just turn opaque about 2 minutes. Set aside.
  6. Add remaining ½ tablespoon coconut oil to skillet. Add red bell peppers and stir-fry for about a minute. Add scallions and stir-fry about a minute. Add broccoli and stir-fry about 2 minutes. Return shrimp to the pan and add sauce. Cook for a minute or two until sauce thickens and shrimp is hot again.
  7. Mix in noodles
  8. Sauté' for an additional 5 minutes until the noodles are heated through.
  9. Add the lime juice and Garnish with sliced green onions.
Notes
Rinse shirataki noodles in warm water and then dry them on paper towels. Make sure you dry them well so they will hold the sauce

To save time you can use minced ginger and garlic from a jar buy pre-chopped stir fry veggies.

 

Mashed Cauliflower with Cheddar & bacon (Keto)

Mashed Cauliflower with Cheddar & bacon (Keto)
Made with butter, sour cream, chives, cheddar cheese, and bacon, it’s the ultimate in low carb comfort food!
Source:
Serves: 6½ cup servings
Ingredients
  • 1-pound cauliflower florets
  • 4 ounces sour cream
  • 1 cup grated cheddar cheese
  • 2 slices cooked bacon crumbled
  • 2 tablespoons snipped chives
  • 3 tablespoons butter
  • ¼ teaspoon garlic powder
  • salt and pepper to taste
Directions
  1. Cut the cauliflower into florets and add them to a safe microwave bowl. Add 2 tablespoons of water and cover with cling film. Microwave for 5-8 minutes, until thoroughly cooked and tender.
  2. Drain the excess water and let sit uncovered for a minute or two.
  3. Add the cauliflower to a food processor and process until fluffy.
  4. Add the butter, garlic powder, and sour cream and process until it resembles the consistency of mashed potatoes.
  5. Remove the mashed cauliflower to a bowl and add most of the chives, add half of the cheddar cheese and mix by hand. Season with salt and pepper.
  6. Top the loaded cauliflower with the remaining cheese, remaining chives and bacon. Put back into the microwave to melt the cheese or use a broiler to melt the cheese
Nutrition Information
Serving size: ½ cup Calories: 199 Fat: 10 g Carbohydrates: 5 g Sodium: 242 mg Fiber: 2 g Protein: 8 g Cholesterol: 46 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

 

Cauliflower Rice

Cauliflower Rice
This is surprisingly delicious, very easy-to-make, low calorie, and gluten free
Serves: 4
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 1 head cauliflower
  • 1 tablespoon extra-virgin olive oil or safflower oil
  • 1 medium onion, diced
  • Coarse salt and coarsely-ground black pepper to taste
  • Spices, herbs, and/or vegetables of your choice (see variation ideas below)*
  • * Season as you would any rice dish. I added some diced red bell pepper and sautéed with the onions.
Directions
  1. Wash, remove core and leaves, trim, and coarsely chop the cauliflower. Also make sure there are no brown or black spots on it. If so, remove with a paring knife. Chop the fresh cauliflower into small florets or pieces small enough to fit into the food processor. Make sure that the cauliflower pieces are completely dried before using.
  2. In a large frying pan over medium heat, heat olive oil. Add onion and sauté approximately 10 minutes or until soft. If adding other diced vegetables, add with the onions.
  3. Meanwhile, place cauliflower pieces in a food processor and process (pulse) until the cauliflower is small and has the texture of rice. Place florets in bowl of food processor in batches. Process until evenly chopped but not completely pulverized. Don't over process, as the cauliflower can get mushy - you want a rough chop.
  4. Raise the heat to medium-high. Add the prepared cauliflower to the cooked onions in the frying pan. Cover and cook approximately 5 to 6 minutes, stirring frequently, until the cauliflower is slightly crispy on the outside but tender on the inside (similar to "al dente" pasta). Season with salt and pepper to taste.
  5. Remove from heat and serve.
Notes
Variation Ideas:
Also great used as "rice" in soups and stews and as side dish in place of rice or curry. Great served with chicken, seafood, and a side salad. Be creative!


Curried Cauliflower Rice: Add 1 tablespoon turmeric or curry powder.

Herbed Rice: Add ¼ cup of fresh basil, parsley, cilantro, green onion, and/or other herbs of your choice.


Chinese Fried Rice: After frying the cauliflower rice, push the cauliflower to one side of the pan. Pour in one (1) beaten egg into the empty part of the pan and lightly scramble the egg. Then mix the scrambled egg and cauliflower "rice" together. If desired, add a little soy sauce to the mixture.

Rice Salad: After frying and cooling, mix in some chopped cucumbers and tomatoes. Season lightly with some oil and vinegar.

Spanish Rice: After cooking the cauliflower, add an can of chopped tomatoes and a little hot sauce (to taste). Can also add some sautéed diced green pepper and garlic.

Vegetable Rice: Add your favorite diced vegetable; sauté with the onions.

Lemon Rice: Add some lemon zest and lemon juice.
Nutrition Information
Serving size: 1 Calories: 76 Fat: 1.5 gm Carbohydrates: 9.7 gm
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