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

Low Fat Sugar Free Zucchini Brownies

Low Fat Sugar Free Zucchini Brownies
A very dense, rich, moist chocolate brownie that is low in fat and sugar-free. Made from zucchini, bananas, and applesauce, without any oil or eggs
Source:
Cuisine: Dessert
Recipe type: adapted from recipes.sparkpeople.com
Serves: 21
Ingredients
  • ½ cup unsweetened applesauce
  • 2 small or medium bananas mashed
  • 1 ½ cup Splenda or other sugar substitute
  • 2 tsp. vanilla extract
  • ½ cup cocoa powder
  • 1 ½ tsp. baking soda
  • ½ tsp salt
  • 2 cups finely shredded zucchini
  • 1 ¾ cups all purpose flour
  • ½ cup walnut pieces
Directions
  1. Prehe. Grease and flour an 9×13-inch baking pan.
  2. In a large bowl, mix together the applesauce, mashed bananas and sugar substitute. Add vanilla and cocoa and mix together. Then add baking soda, salt, and zucchini and mix together. Add flour and walnuts and mix together. Spread evenly into a prepared pan. Bake for 25 minutes until brownies spring back when gently touched.
Notes
These brownies get moister and denser the day after if they last that long.
Nutrition Information
Serving size: 30 g Calories: 73 Fat: 1.1 g Carbohydrates: 13.4 g Sugar: 8.4 g Sodium: 79 mg Fiber: .8 g Protein: 1.2 g Cholesterol: 0 mg

 

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

 

Skinny Banana Oatmeal Pancakes

Skinny Banana Oatmeal Pancakes
A lighter breakfast option that tastes delicious and is full of protein. The easy blueberry topping gives it all the sweetness and fruit you need.
Source:
Recipe type: adapted from insidebrucrewlife.com
Serves: serves 2
Ingredients
  • For the Pancakes
  • ½ cup egg beaters or other egg substitute
  • 1 ripe bananas
  • ¼ teaspoon cinnamon
  • ¼ cup rolled oats
  • ½ scoop protein powder (plain or vanilla)
  • For the Blueberry Topping
  • ½ cup frozen blueberries or other fruit
  • 1 tsp. sugar substitute
Directions
  1. Combine all the ingredients in a blender or food processor and blend. (You can also just use a bowl and a fork to whisk it.) Drop by ¼ cup onto a hot, greased skillet. ( for additional flavour use coconut oil in the skillet) Cook on each side until lightly brown on each side. Makes about 4-6 pancakes.
  2. Place the frozen fruit in a saucepan. Bring to a boil. Lower the heat and simmer for 3-4 minutes. Stir in the substitute sugar. Top your pancakes with a spoonful of blueberries.
Notes
You could use just eggs if you wish. Dark frozen cherries was very tasty with this recipe for the fruit topping.

 

Chicken Tagine with Raisins and Pistachios – Low Carb and Gluten-Free

Chicken Tagine with Raisins and Pistachios – Low Carb and Gluten-Free
A hearty North African dish, this chicken tagine is flavoured with raisins and pistachios.
Serves: 6
Cook time: 
Total time: 
Ingredients
  • 6 chicken legs or 6 thighs and 6 drumsticks
  • 2 tbsp. coconut oil
  • ½ medium onion, chopped
  • 2 cloves garlic, minced
  • 2 tsp minced ginger
  • 1 tbsp. ground cumin
  • 1 tsp ground cinnamon
  • ¾ tsp ground coriander
  • ½ tsp turmeric
  • ½ tsp salt
  • ¼ tsp black pepper
  • 1 cup chicken broth
  • ¼ cup pistachios
  • 2 tbsp. golden raisins (use ¼ cup if not watching carbs)
  • 2 tbsp. dark raisins (use ¼ cup if not watching carbs)
Directions
  1. Heat coconut oil in a large sauté pan or Dutch oven over medium high heat.
  2. Pat chicken legs dry and sprinkle with salt and pepper. When pan is hot, add chicken, skin-side down and cook without moving 5 minutes, until skin is crispy brown. Turn chicken over and cook another 4 minutes.
  3. Transfer chicken to a platter and tent with foil. Add onion, garlic and ginger to pan and cook until onion is translucent, scraping up browned bits, about 5 minutes.
  4. Add cumin, cinnamon, coriander, turmeric, salt and pepper and cook until fragrant, about 30 seconds. Add broth and stir to combine.
  5. Add chicken back into pan and sprinkle with raisins and pistachios. Bring to a boil and then reduce heat and simmer for 15 minutes.
Notes
tagineWhat is a Tagine: A tagine is a unique type of ceramic or clay cookware that's popular in North Africa. The bottom is a wide, circular shallow dish used for both cooking and serving, while the top of the tagine is distinctively shaped into a rounded dome or cone.
The word "tagine" also refers to the succulent dish which is slow-cooked inside the cooking vessel. Typically, a tagine is a rich stew of meat, chicken, or fish, and most often includes vegetables or fruit. Vegetables can also be cooked alone.
Don’t have a Tagine a Dutch oven or clay cooker works just as well.
Nutrition Information
Serving size: 1 chicken leg Calories: 351 Fat: 23 g Saturated fat: 4.3 g Trans fat: 0 Carbohydrates: 17.7 g Sugar: 4.6 g Sodium: 604 mg Fiber: 1.4 g Protein: 25.2 Cholesterol: 79

 

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