Archives for category: low carb

Oh slow cooker recipes. How I love thee. Here’s a healthy meal that’s low-carb, low-fat, and high-flavor. It’s also Whole30 compliant. And super easy! Just make a homemade sauce out of a bell pepper, onion, tomato paste, garlic, and herbs in a food processor. Then pour it over chicken in the slow cooker, set it, and forget it! (Then shred it, and sprinkle with delicious fresh lime juice and chopped cilantro.)

homemade-fiesta-sauce-in-the-slow-cooker-with-chicken-awesome-clean-eating-crock-pot-recipe

Healthy Slow Cooker Fiesta Chicken · recipebookandmore.wordpress.com · 

WHAT YOU NEED:

  • 1 large red bell pepper, cored, seeded, and rough chopped
  • 1 onion, rough chopped
  • 6 oz. tomato paste
  • 4 cloves minced garlic
  • 1 tsp. parsley flakes
  • 3/4 tsp. ground cumin
  • 3/4 tsp. sea salt
  • 3/4 tsp. chili powder
  • 1/4 tsp. cayenne pepper
  • juice and zest of 1 lime
  • 4 lbs. uncooked, boneless, skinless chicken breast
  • 1/2 c. chopped fresh cilantro

WHAT YOU DO:

In a food processor, combine bell pepper, onion, tomato paste, garlic, parsley flakes, cumin, salt, chili powder, cayenne pepper, and lime zest. Mix until smooth, scraping down the sides as needed. (I added a teaspoon or two of water to thin it out slightly.)

Line slow cooker (optional). Place chicken in slow cooker then pour the sauce over the top. Cover and cook on high for 2-3 hours, or low for 4-6 hours, until chicken is tender and thoroughly cooked.

Before serving, shred with two forks. Sprinkle with lime juice and cilantro.

Crock-Pot Programmable Cook and Carry Slow CookerSlow Cooker liners for Crock Pot recipes

recipe adapted from The 150 Healthiest Slow Cooker Recipes on Earth by Jonny Bowden

spiral slicer

ZUCCHINI NOODLE CAPRESE SALAD

Ahhhh the spiralizer. I love this kitchen gadget. You can turn veggies like zucchinis, cucumbers, and carrots into awesome healthy low-carb dishes. Turn zucchinis into noodles = Zoodles!

Here’s an easy no-cook salad that’s perfect for summer veggies from the Farmer’s Market or your garden. It has the delicious flavor of a traditional Italian caprese pasta salad, but without the pasta.

ZUCCHINI NOODLE CAPRESE SALAD

Zucchini Caprese Salad

WHAT YOU NEED:

  • 2 medium zucchinis, cut into spiral “noodles”
  • 1 c. cherry tomatoes (I used a combination of orange and red)
  • 4 oz. fresh mozzarella, cubed
  • 1/3 c. thinly sliced basil leaves
  • 1 Tbs. fresh lemon juice
  • 3 Tbs. white balsamic vinegar
  • 2 Tbs. olive oil
  • 1 minced garlic clove
  • salt & pepper, to taste

WHAT YOU DO:

Place zucchini and tomatoes in a mixing bowl.

Make the marinade in a separate bowl by combining the lemon juice, vinegar, olive oil, and garlic.

Pour marinade over the zucchini and tomatoes and stir gently to combine. Place in fridge to marinade for 10-20 minutes (the longer the zucchini marinates the more flavorful it will become).

Remove from fridge, add the cheese and basil to the bowl, then season with salt and pepper. Toss to combine, and serve.

recipe adapted from Inspiralized by Ali Maffucci

Here’s a healthy, low-carb, pizza option: instead of crust, use roasted eggplant slices. This is similar to my earlier zucchini pizza recipe, except this has a homemade sauce. It takes a little longer to prepare but it’s worth it! You could also add your favorite vegetable or meat toppings to these.

Roasted Eggplant Pizza Recipe

I didn’t have Italian Seasoning, so I make my own little combo of herbs, as you will see. 

Eggplant Pizza Recipe

WHAT YOU NEED:

  • 1 globe eggplant, around 8 ounces or so
  • 1 Tbs. salt, for drawing water out of eggplant
  • 2 Tbs. olive oil, for brushing eggplant before roasting
  • For sprinkling on eggplant before roasting: 2 tsp. dried Italian seasoning (*or see note below for what I did)
  • 1/3 c. freshly grated Parmesan
  • 1/3 c. shredded mozzarella cheese
  • 2-3 tsp. extra virgin olive oil (EVOO)
  • 3 garlic cloves, finely chopped
  • 1 can (14.5 oz.) petite diced tomatoes with liquid
  • 1/2 tsp. dried Italian seasoning blend*
    (*note: I didn’t have Italian seasoning so I made my own combination, to taste, with dried basil; dried oregano; dried parsley; garlic powder; onion powder; black pepper; and red pepper flakes.)
  • Optional toppings when serving: red pepper flakes, garlic powder, parmesan cheese

WHAT YOU DO:

Cut off both ends of the eggplant; then cut 3/4 inch thick slices. Put eggplant slices on a double layer of paper towels and sprinkle both sides generously with salt. Let the salted eggplant sit for 30 minutes or so, to draw out the liquid.

While the eggplant is sitting preheat oven to 375°F.

Also while the eggplant sits, make the sauce. In a large saucepan or skillet, heat 2 tsp. EVOO, adding the garlic and sauteing just until it becomes fragrant (don’t let it brown). Add tomatoes, dried Italian seasoning (*or whatever combination of herbs you want), and let the sauce cook at a low simmer until it’s thickened, breaking up the tomatoes with a fork as it cooks. Add water as needed, a few spoonfuls at a time as the sauce cooks, keeping it hot until you need it for the eggplant slices.

After 30 minutes, wipe eggplant dry with paper towels, which will also remove most of the salt.

Mist a baking sheet with olive oil or non-stick cooking spray (I used parchment paper), lay eggplant slices on, brush the tops of the eggplant with EVOO, and sprinkle with Italian seasoning (*or your own herb combo mentioned earlier).

Roast eggplant for 25 minutes or so, making sure not to overcook them, which would make them soggy.

While eggplant roasts, combine grated Parmesan and mozzarella cheese.

After eggplant pieces are done, remove from oven and turn oven temperature to broil.

Spread a few spoonfuls of sauce on the top of each eggplant slice, and top with cheese. Place under broiler for 1-3 minutes or until cheese is melted and slightly browned. Serve hot, with optional toppings.

recipe adapted from kalynskitchen.com

Roasted Eggplants Pizza Recipe - slice evenly then let sit with salt to remove excess moisture

Roasted Eggplant Pizza Recipe - make an awesome red sauce with tomatoes, garlic, EVOO, and herbs

Roasted Eggplant Pizza Recipe - roast slices then top with sauce and cheeses, then broil

Roasted Eggplant Pizza - top roasted eggplant slices with sauce and cheeses then broil

Roasted Eggplant Pizzas Recipe - sooooo delicious

Use a baking sheet for awesome eggplant pizzas

It’s getting toward the end of the week (AKA time to grocery shop) and I was trying to scrape some ingredients together for lunch. I ended up with this: Chicken Mushroom Marinara.

This makes four servings (less than 180 calories each) and there are only 4 WW +Points per serving! I ate this as is but you could always place it on top of brown rice, whole wheat pasta, or zucchini noodles.

Skinny Chicken Mushroom Marinara - Just 4 WW points per serving

 

WHAT YOU NEED:

  • 1 lb. uncooked boneless skinless chicken breasts, cut into pieces
  • 1 c. pasta sauce or marinara (I used a jarred chunky veggie pasta sauce)
  • 8 oz. mushrooms, cleaned and sliced *tip: use an egg slicer to quickly and evenly cut your ‘shrooms 🙂

WHAT YOU DO:

Spray large skillet with non-stick cooking spray.

Add chicken and cook on med-high for 5 minutes or so.

Add sauce and mushrooms, stirring to combine, and heat until chicken is cooked through.

Quick Tip - use an egg slicer to cut mushrooms

Quick Tip - Use an egg slicer to get evenly sliced mushrooms

Serves: 4

WW PlusPoints value per serving: 4

Estimated Nutrition Information per serving:

178 calories

4 g. fat

8.4 g. carbohydrates

2.1 g. fiber

25 g. protein

Here’s an easy and delicious recipe for a 30-Minute Meal: Lemon & Dill Chicken. With less than 200 calories and 6 grams of fat, it has just 4 Weight Watchers +Points/serving! The sauce in this  is delicious. Also, I reheated leftovers the next day and the flavors tasted even better!

I used my spiral cutter to make “noodles” out of a zucchini and threw ’em in. Gotta love ZOODLES.

30 Minute Meal - Lemon and Dill Chicken - WW friendly just 4 points per serving

Lemon & Dill Chicken

WHAT YOU NEED:

  • 1 lb. uncooked boneless skinless chicken breasts, cut into chunks
  • 3 teaspoons extra-virgin olive oil (EVOO), divided
  • Salt & pepper, to taste
  • 1/4 cup finely chopped onion
  • 3 cloves garlic, minced
  • 1 cup reduced-sodium chicken broth – try making your own broth!
  • 2 teaspoons flour
  • 2 Tablespoons chopped fresh dill, divided
  • 1 Tablespoon lemon juice
  • 1 zucchini, spiral cut into long strips

WHAT YOU DO:

Season chicken pieces on both sides with salt and pepper. Heat 1 1/2 teaspoons oil in a large heavy skillet over med-high heat. Add chicken and cook thoroughly. Transfer chicken to a plate and tent with foil.

Reduce heat to medium. Add the remaining 1 1/2 tsp oil to the pan. Add onion and garlic and cook, stirring, for 1 minute. Whisk broth, flour, 1 tablespoon dill and lemon juice in a measuring cup and add to pan. Cook, whisking, until slightly thickened, about 3 mins.

Return chicken and any accumulated juices to pan; reduce heat to low and simmer for 3-4 mins. At the very end of cooking mix in the zucchini. Transfer to a serving platter. Season sauce with salt and pepper and spoon sauce over the chicken. Garnish with the remaining 1 Tablespoon chopped fresh dill.

Makes: 4 servings

Estimated nutrition information per serving:

  • 193 calories
  • 6 g fat
  • 8 g carbohydrates
  • 24 g protein
  • 2 g fiber

WW PlusPoints per serving: 4

recipe adapted from eatingwell.com

{Eating Light} Baked Parmesan Breaded Chicken – Here’s a quick and easy recipe for chicken baked with a breading of Panko breadcrumbs and parmesan cheese. It’s Weight Watcher’s friendly (5 points/serving) and delicious. It goes perfectly with a side of steamed broccoli or salt & vinegar cucumbers.

Baked Parmesan Breaded Chicken - Here's a quick and easy recipe for chicken baked with a breading of Panko breadcrumbs and parmesan cheese. Weight Watcher's friendly 5 points per serving.

Baked Parmesan Breaded Chicken

WHAT YOU NEED:

  • 1 lb. uncooked boneless skinless chicken breasts, cut into 4 pieces
  • 1/4 cup grated parmesan cheese
  • 1/4 cup Panko breadcrumbs (Italian seasoned)
  • 1/8 teaspoon paprika
  • 1 teaspoon dried parsley
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon fresh ground pepper

WHAT YOU DO:

Preheat oven to 400ºF.

In a ziplock bag, combine parmesan cheese, Panko crumbs, paprika, parsley, garlic powder, and pepper. Shake well.

Transfer mixture to plate; dip each chicken breast in cheese mixture, turning to coat all sides.

Arrange chicken on nonstick baking sheet.

Bake 20-25 mins, until chicken is fully cooked.

recipe adapted from food.com

Makes 4 Servings – Estimated Nutrition Information Per Serving:

212 calories

9 g. fat

2.2 g. carbs

0.1 g. fiber

31 g. protein

WW Points+ Value: 5

 7 points for the whole meal - baked chicken, cottage cheese, fresh sliced fruit salad

You say potato, I say cauliflower! Ha. This mashed cauliflower is a good alternative to mashed potatoes because it has a lot less carbs. Each serving has only 3 WW+Points!

Mashed Cauliflower Recipe - low carb alternative to potatoes - 3 WW points

Mashed Cauliflower “Potatoes”

WHAT YOU NEED:

6-7 cups raw cauliflower, trimmed and cut into small florets
1 Tablespoon extra-virgin olive oil (EVOO)
sea salt, to taste
pepper, to taste
Optional: herbs and seasonings for topping (garlic, chives, dill, onion powder, etc)

WHAT YOU DO:

Bring a large pot of salted water to a boil. Add cauliflower and cook until tender, about 10 minutes.

Reserve 1/4 cup of the cooking liquid, then drain well and transfer cauliflower to a food processor.

Add EVOO and reserved water, a spoonfull at a time, and purée until smooth. Or, mash with a potato masher.

Season with salt and pepper, add toppings, and serve.

recipe adapted from wholefoodsmarket.com

Makes 4 servings. Each serving has 3 WW PointsPlus.

Estimated Nutritional Info – Per Serving:

110 calories
9 g. fat
0 mg. cholesterol
8 g. carbohydrate
3 g. dietary fiber
3 g. protein

Chinese Cashew Chicken Recipe - instead of noodles uses zucchini 'zoodles' 6 WW plus pts for a giant serving

Here’s an awesome eating-light recipe: Chinese Chicken with Cashews. The secret ingredient? No noodles – just zoodles made out of spiral cut zucchinis! Each serving is giant (approximately 2 cups) but has only 6 WW points plus points. This recipe has fresh broccoli, garlic, chicken, and green onions, with a stir-fry sauce made from scratch. Love it!

WHAT YOU NEED:

  • 1 lb uncooked skinless, boneless chicken breasts, diced
  • 2 large zucchini
  • 2 c. broccoli florets
  • 2 oz. cashews, chopped
  • 3 green onions, sliced
  • 1 Tbsp + 1 tsp sesame oil
  • 4 cloves garlic, minced
  • 1/2 cup reduced sodium soy sauce
  • 1 Tbsp honey
  • 1 Tbsp red chili paste
  • 1 Tbsp cornstarch
  • 2 Tbsp rice vinegar
  • 1 tsp fresh ground ginger
  • salt & pepper, to taste

WHAT YOU DO:

Wash zucchinis and cut off ends. Using a spiral cutter, shred zucchini into spaghetti-like strips. Set aside.

In a small bowl, whisk together soy sauce, vinegar, honey, chili paste, and cornstarch. Set aside.

Heat 1 Tbsp oil in a wok or large skillet over med-high heat. Season chicken with salt and pepper. Sauté until browned and cooked through. Remove chicken, drain, and set aside.

Add remaining 1 tsp. of sesame oil to pan, then garlic and ginger, and cook approx 30 seconds, until fragrant.

Add broccoli, and cook approx 1-2 minutes.

Stir in soy sauce mixture and bring to a boil. Reduce heat to medium, and cook until sauce is thickened.

Toss in zucchini noodles, and cook for a minute or so, just enough to allow noodles to mix with the sauce.

Remove from heat, stir in chicken, and green onions, and toss well.

Divide onto 4 plates, and garnish each cashews.

recipe adapted from laaloosh.com

Chinese Cashew Chicken Recipe - with zucchini 'zoodles' 6 WW plus pts for a giant serving

Prep time: 20 min

Cooking time: 15 min

Makes 4 servings (approx. 2 cups/serving)

Estimated Nutrition Information — Per Serving:

6 WW points+

235 calories

9 g. fat

10 g. carbs

0.7 g. figer

30 g. protein

Chinese Cashew Chicken Recipe - instead of noodles use zucchini 'zoodles' 6 WW plus pts for a giant serving

Lovin’ the un-noodle zoodles? Try these also…

Lemon Garlic Shrimp & Zoodles

Zoodles with Sauce and Mushrooms

Here’s an easy and delicious low-carb, low-fat, and figure-friendly recipe: Spiced Oven Roasted Cod. Each filet has just 135 calories and 5 grams of fat (3 WW PointsPlus points)!

Spiced Oven Roasted Cod - just 3 WW points+ - low fat, low carb, and easy.

WHAT YOU NEED:

  • Cod fillets (12 oz. total)
  • 1 Tbsp Extra Virgin Olive Oil (EVOO)
  • 1 tsp paprika
  • 1 tsp garlic powder
  • 1 tsp Old Bay seasoning
  • 1 tsp Kosher salt *note: this tasted really salty so I plan on cutting down on the salt next time.
  • juice from 1 lemon

WHAT YOU DO:

Preheat oven to 400ºF. Mist a baking dish with cooking spray or an olive oil mister (optional: line with foil before spraying for easier clean-up).

In a small bowl, combine EVOO, paprika, garlic powder, Old Bay seasoning, and salt. Stir until combined.

Place fish fillets in baking dish, drizzle with lemon juice, then brush with the olive oil/seasoning mix.

Bake 12-15 mins, or until fish is cooked through. Divide into 3 servings.

Prep time: 10 min

Cooking time: 15 min

Servings: 3

 Estimated Nutrition Information – each (4 oz) serving:Spicy Baked Cod Fillets - 3 WW PointsPlus points - recipebookandmore.wordpress.com

 

recipe adapted from LaaLoosh.com

Here’s a healthy chicken salad I made, based on an earlier Skinny Bang Bang Shrimp recipe. It has just 4 ingredients and you can adjust the spiciness level with the amount of sriracha sauce you use. Instead of mayo it has plain 0%fat Greek yogurt.

I ate this straight out of the bowl (it’s not that pretty, but it tastes awesome), though you could also serve it in a pita pocket, or on bibb lettuce leaves as a wrap.

Skinny Bang Bang Chicken Salad - only 195 cal and 1.5 g fat! Could serve in a pita pocket as a sandwich, or low carb option on bibb lettuce leaves

WHAT YOU DO…

  • Combine the following four ingredients:

Optional: serve on bibb lettuce as wraps, or stuff into a whole wheat pita pocket.

Estimated Nutrition Information:

195 calories

1.5 g fat

11.5 g carbs

0 fiber

33 g. protein