Tag Archive: Low Carb


Middle Eastern Chicken Kebabs

grilled-chicken-kebabs

Courtesy of  Once Upon a Chef, Jenn Segal

 

 

Servings: 4-6
Prep Time: 20 Minutes
Cook Time: 15 Minutes
Total Time: 35 Minutes, plus 8 hours to marinate

Ingredients

  • 1 cup plain whole milk Greek yogurt
  • 2 tablespoons olive oil
  • 2 teaspoons paprika
  • 1/2 teaspoon cumin
  • 1/8 teaspoon cinnamon
  • 1 teaspoon crushed red pepper flakes (reduce to 1/2 teaspoon if you don’t like heat)
  • Zest from one lemon
  • 2 tablespoons freshly squeezed lemon juice, from one lemon
  • 1-3/4 teaspoons salt
  • 1/2 teaspoon freshly ground black pepper
  • 5 garlic cloves, minced
  • 2-1/2 pounds boneless skinless chicken thighs (or 2 pounds boneless skinless chicken breasts), trimmed of any excess fat and cut into large bite-sized pieces
  • 1 large red onion, cut into wedges
  • Vegetable oil, for greasing the grill

Instructions

  1. In a medium bowl, combine the yogurt, olive oil, paprika, cumin, cinnamon, red pepper flakes, lemon zest, lemon juice, salt, pepper and garlic.

 

 

  1. Thread the chicken onto metal skewers, folding if the pieces are long and thin, alternating occasionally with the red onions. Be sure not to cram the skewers. (Note: You’ll need between 6-8 skewers.) Place the kebabs on a baking sheet lined with aluminum foil. Spoon or brush the marinade all over the meat, coating well. Cover and refrigerate at least eight hours or overnight.

 

  1. Preheat the grill to medium-high heat. To grease the grill, lightly dip a wad of paper towels in vegetable oil and, using tongs, carefully rub over the grates several times until glossy and coated. Grill the chicken kebabs until golden brown and cooked through, turning skewers occasionally, 10 to 15 minutes. Transfer the skewers to a platter and serve.

Nutrition Information

  • Per serving (6 servings)
  • Calories:350
  • Fat:15g
  • Saturated fat:3g
  • Carbohydrates:6g
  • Sugar:3g
  • Fiber:1g
  • Protein:41g
  • Sodium:871mg
  • Cholesterol:186mg
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INGREDIENTS

  1. 1 pound bacon
  2. 2 pounds brussels sprouts
  3. 1 teaspoon ghee
  4. 1 teaspoon garlic powder
  5. 1/4 teaspoon sea salt
  6. Small wooden skewers

DIRECTIONS

  1. Cut each strip of bacon in half lengthwise. In a frying pan on medium heat, cook the bacon until it’s partially cooked but still soft and pliable. (If you overcook the bacon, it will be difficult to weave it onto the skewer.) Remove the bacon from the pan, and set it aside. Remove most of the bacon grease from the pan, leaving just enough to coat it.
  2. Cut the brussels sprouts in half lengthwise. Add the sprouts, ghee, garlic powder, and sea salt to the frying pan. Sauté on medium heat until the sprouts are tender and browned.
  3. Preheat the oven to 375ºF.
  4. Assemble the skewers by threading 1 end of the bacon onto the end of a skewer. Add a brussels sprout slice, and weave the bacon around the sprout and back through the skewer, creating a wave pattern between the sprouts. Move the bacon and the sprout down the skewer, and repeat this process 2-3 more times for each skewer.
  5. Bake the skewers in a baking pan for 5-10 minutes, or until the bacon is fully cooked.

From Paleo Happy Hour by Kelly Milton

 

Onion, Kale, Chickpea, and Chicken Soup RecipeSource: Cooking Light

Ingredients

1 tablespoon olive oil
1 cup prechopped onion
1/2 cup diagonally cut carrot
1/2 teaspoon crushed red pepper
3/8 teaspoon kosher salt
3 garlic cloves, crushed
2 thyme sprigs
4 cups unsalted chicken stock
1 (15-ounce) can unsalted chickpeas, rinsed and drained
2 cups chopped Lacinato kale
4 ounces shredded skinless, boneless rotisserie chicken thigh
4 ounces shredded skinless, boneless rotisserie chicken breast
1 teaspoon lower-sodium soy sauce

Preparation

1. Heat a large saucepan over medium-high heat. Add oil; swirl to coat. Add onion and next 5 ingredients (through thyme); cook 3 minutes, stirring occasionally. Add stock and chickpeas to pan; bring to a boil. Add kale and chicken to pan; reduce heat, and cook 5 minutes. Stir in soy sauce; discard thyme sprigs.

Nutritional Information

Calories 264
Fat 8.4 g
Satfat 1.6 g
Monofat 4.3 g
Polyfat 1.1 g
Protein 26 g
Carbohydrate 23 g
Fiber 5 g
Cholesterol 62 mg
Iron 2 mg
Sodium 649 mg
Calcium 118 mg
 Meringue Ghost Cookies
Makes 12 meringues
preparation 25 minutes
cooking 150 minutes

Ingredients

 3   egg whites
1/4 teaspoon cream of tartar
3/4 cup sugar
48 mini chocolate chips

Directions

  1. Heat oven to 225° F.
  2. With an electric mixer, beat the egg whites and cream of tartar on medium until foamy. Increase speed to high and gradually add the sugar, 1 tablespoon at a time. Scrape down the sides of the bowl to incorporate all of the sugar, then continue to beat until stiff peaks form, 5 to 8 minutes.
  3. Line 2 baking sheets with parchment paper; place a small dab of meringue under each corner of the paper to anchor the paper to the tray.
  4. Transfer the meringue to a piping bag or resealable plastic freezer bag (snip a ½-inch hole in the bag). Using a circular motion, pipe 2-inch high mounds of the meringue onto the prepared baking sheets, spacing them 1 inch apart. Add the chocolate chips to make the eyes. Bake until firm and dry, 1½ hours to 2 hours. Cool completely on the baking sheets.
Kristen Evans Dittami
August 2013

Nutritional Information

  • Per Serving
  • Calories 31
  • Fat 0 g
  • Sat Fat 0 g
  • Cholesterol 0 mg
  • Sodium 7 mg
  • Protein 0 g
  • Carbohydrate 7 g
  • Sugar 7 g
  • Fiber 0 g
  • Iron 0 mg
  • Calcium 1 mg
 
Grilled Eggplant ProvoloneJames Baigrie photo

Serves 8 as a first course or 4 as a main course| Hands-On Time: 30m| Total Time: 30m

Ingredients

Directions

  1. Whisk together the vinegar, oil, and oregano and brush on the cut sides of the eggplants. Sprinkle with salt and pepper.
  2. Preheat a gas grill to high; adjust the heat to medium after 15 minutes. (If cooking over charcoal, allow the coals to burn until they are covered with gray ash.) Grill the eggplants cut-side down until browned, about 5 minutes. Flip the eggplants and top each half with a slice of provolone. Grill 3 minutes more or until the cheese is bubbly. Top with some Grilled Salsa.
  3. Rainy-day method: Prepare the eggplants as described above. Heat the broiler and cook the eggplants about 6 inches from the heat, cut-side down, for 5 minutes. Turn and broil cut-side up for about 3 minutes. Add the provolone and broil about 3 minutes more

    Nutritional Information

    • Per Serving
    • Calories 196
    • Calcium 235mg
    • Carbohydrate 13g
    • Cholesterol 20mg
    • Fat 13g
    • Fiber 7g
    • Iron 1mg
    • Protein 9mg
    • Sat Fat 6g
    • Sodium 397mg
Grilled Salsa topping
Serves 12| Hands-On Time: 30m| Total Time: 45m

Directions

  1. Preheat a gas grill to high. (If cooking over charcoal, allow the coals to burn until they are covered with gray ash.) Grill the tomatoes and onion, turning frequently, for 10 to 15 minutes or until the vegetables are lightly charred but still firm inside.
  2. Grill the chili(es) until blackened on the outside. (If necessary, cover the grill periodically for 1 minute to increase the heat and help the vegetables char.)
  3. Coarsely chop the tomatoes and onion. Peel the skin from the chili(es), seed the chili(es), and chop. Combine the vegetables in a bowl with the cilantro, lime juice, and salt. Serve at room temperature, or cover and refrigerate for up to 2 days.
  4. Rainy-Day Method: Heat the broiler and cook the tomatoes, onion, and chili(es) about 4 inches from the heat, turning frequently, until lightly charred but still firm on the inside. Proceed as above.

Nutritional Information for Salsa

  • Per Serving
  • Calories 12Calories From Fat 0%
  • Calcium 6mg
  • Carbohydrate 3g
  • Cholesterol 0mg
  • Fat 0g
  • Fiber 1g
  • Iron 0mg
  • Protein 1mg
  • Sat Fat 0g
  • Sodium 98mg

 

Apricot-Spinach Salad

Quick Info:

Servings
VegetarianVegetarian
Diabetes-FriendlyDiabetes-Friendly
Nutritional Info (Per serving):

Calories: 198, Saturated Fat: 1g, Sodium: 339mg, Dietary Fiber: 8g, Total Fat: 7g, Carbs: 31g, Cholesterol: 0mg, Protein: 9g

Exchanges: Vegetable: 1.5, Fruit: 0.5, Starch: 1, Lean Meat: 0.5, Fat: 1
Carb Choices: 1.5
Prep Time: 25 mins
Rest Time: 2 h
Total Time: 25 mins

Ingredients

  • 1 can(s) beans, black, (15 ounces) rinsed and drained
  • 1/2 cup(s) apricot(s), dried, snipped
  • 1 medium pepper(s), red, bell, or yellow sweet pepper, cut into strips
  • 1 scallion(s) (green onions), thinly sliced
  • 1 tablespoon cilantro, snipped
  • 1 clove(s) garlic, minced
  • 1/4 cup(s) apricot nectar
  • 2 tablespoon oil, salad
  • 2 tablespoon vinegar, rice
  • 1 teaspoon soy sauce, less sodium
  • 1 teaspoon ginger, fresh, grated
  • 4 cup(s) spinach, shredded

Recipe Tip:

Chill 2 to 24 hours.

Preparation

1. In a medium bowl, combine black beans, apricots, sweet pepper, green onion, cilantro, and garlic. In a screw-top jar, combine apricot nectar, oil, rice vinegar, soy sauce, and ginger. Cover and shake well. Pour over bean mixture; toss gently to coat. Cover and chill for 2 to 24 hours.

2. To serve, arrange spinach in a salad bowl. Top with black bean mixture.

Chicken, Zucchini, and Prosciutto
Serves 4| Hands-On Time: 15m| Total Time: 20m

 

Ingredients

 

Directions

  1. Heat oven to 400° F. Season the chicken with ¼ teaspoon each of the salt and pepper.
  2. Heat 1 tablespoon of the oil in a large ovenproof skillet over medium-high heat. Cook the chicken for 2 minutes per side.
  3. Transfer the chicken to the oven and roast for 8 minutes.
  4. Meanwhile, in a second skillet, over medium heat, heat the remaining oil. Cook the prosciutto until crisp, 1 to 2 minutes per side. Transfer to a plate.
  5. Add the zucchini, garlic, and remaining salt and pepper to the skillet and cook until tender, about 3 minutes.
  6. Add the prosciutto and zucchini mixture to the skillet with the chicken, squeeze the lemon over the top, and toss. Divide among the plates.

By Kate Merker , January, 2007

Nutritional Information

  • Per Serving
  • Calories 298Calories
  • From Fat 27%
  • Fat 9g
  • Sat Fat 2g
  • Cholesterol 114mg
  • Sodium 1,134mg
  • Carbohydrate 5g
  • Fiber 1g
  • Sugar 2g
  • Protein 49g

 

Asparagus With Prosciutto Chips
Serves 4-8| Hands-On Time: 10m| Total Time: 20m

 

Ingredients

 

Directions

Nutritional Information

  • Per Serving
  • Calories 59Calories From Fat 46%
  • Fat 3g
  • Sat Fat 1g
  • Cholesterol 6mg
  • Sodium 350mg
  • Carbohydrate 4g
  • Fiber 2g
  • Sugar 2g
  • Protein 5g
  1. Heat oven to 350° F. Place the prosciutto in a single layer on a baking sheet. Bake until crisped, 8 to 10 minutes. Transfer to a plate and let cool.
  2. Meanwhile, bring a large saucepan of water to a boil. Add the asparagus and cook until tender, 3 to 5 minutes, depending on thickness. Drain and transfer to a bowl of ice water. Drain again and pat dry.
  3. Cut the asparagus into 2-inch pieces. Transfer to a bowl. Add the oil, salt, and pepper and toss. Break the prosciutto into pieces and sprinkle over the asparagus.

By Sara Quessenberry , June, 2006

 

 

Shrimp-Artichoke Frittata
  • 4 ounces fresh or frozen shrimp in shells
  • 1/2 9 ounce package frozen artichoke hearts
  • 2 cups refrigerated or frozen egg product, thawed
  • 1/4 cup fat-free milk
  • 1/4 cup thinly sliced green onions
  • 1/8 teaspoon garlic powder
  • 1/8 teaspoon pepper
  • Nonstick cooking spray
  • 3 tablespoons finely shredded Parmesan cheese
  • Cherry tomatoes, quartered (optional)
  • Italian parsley (optional)

1. Thaw shrimp, if frozen. Peel and devein shrimp. Rinse shrimp; pat dry. Halve shrimp lengthwise; set aside. Meanwhile, cook artichoke hearts according to package directions; drain. Cut artichoke hearts in quarters; set aside.

2. Stir together egg product, milk, green onions, garlic powder, and pepper; set aside.

3. Lightly coat a large nonstick skillet with nonstick cooking spray. Heat skillet until a drop of water sizzles. Add shrimp to skillet; cook shrimp for 1 to 3 minutes or until shrimp turn opaque.

4. Pour egg mixture into skillet; do not stir. Place skillet over medium-low heat. As the egg mixture sets, run a spatula around the edge of the skillet, lifting edges to allow liquid to run underneath. Continue cooking and lifting edges until mixture is almost set (top will be wet).

5. Remove skillet from heat; sprinkle artichoke pieces evenly over the top. Sprinkle with Parmesan cheese. Let stand, covered, for 3 to 4 minutes or until top is set. Loosen edges of frittata. Transfer to a serving plate; cut into wedges to serve. If desired, garnish with cherry tomatoes and parsley. Makes 4 servings

Nutrition Facts Per Serving:

    • Servings Per Recipe: 4
    • cal.(kcal): 126
    • Fat, total(g): 3
    • chol.(mg): 37
    • sat. fat(g): 1
    • carb.(g): 6
    • fiber(g): 2
    • pro.(g): 19
    • vit. A(RE): 680
    • sodium(mg): 343
    • calcium(mg): 131
    • iron(mg): 4                                               From Diabetic Weekly/Better Homes
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