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Organic Unsweetened Cocoa _________________ "Do or do not, there is no try"
Joined: 04 Dec 2009 Posts: 34 Location: Longview,TX
Posted: Fri Dec 04, 2009 5:33 pm Post subject:
Here are some of my favorite low carb recipes:
Classic Buffalo Chicken
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As you would expect, very simple. Keto friendly beyond anything, though, and the way I typically do it is very tasty. Here's what you need:
1 tblsp unsalted butter
1 tblsp hot sauce (I use this stuff called Louisiana Hot Sauce)
A Few Shakes of garlic powder
Some Basil leaved to sprinkle on occasionally
Slight shake of poultry seasoning (completely option and most likely not necessary haha)
1. Defrost 2 boneless chicken tenderloins. These work best, but if you want to try with a fattier cut of chicken meat, feel free.
2. Melt 1 tbls butter on one side of a fairly small frying pan (just big enough to fit the tenderloins) on medium heat (if your stovetop has a setting for 5, that's where mine was...US only).
3. Combine 1 tbls Hot Sauce with butter, and swirl both around the entire pan, using a spatula to mix the two together and combine fully, covering the entire bottom of the pan with both.
4. Add a few shakes of garlic powder and mix along with the concoction in the pan. Remember, make sure to keep on medium heat. When the entire thing starts feeling hot and maybe even producing some steam, that's the best time to add the chicken.
5. Add chicken to the concoction. If you really like garlic taste, you can shake some onto the exact place of the pan you plan to place the chicken.
6. Let cook for a few minutes. At this point, you could sprinkle some poultry seasoning on top of the chicken, if you like the flavor. Also, sprinkle some basil around and on top of the chicken.
7. Turn over chicken. Sprinkle just a bit more garlic if you haven't added enough already on top of the chicken.
8. I cut the chicken tenderloins in half to make sure they're fully cocked, and to let the inside get some exposure to the sauce in the pan.
9. Make sure they're done, turn the heat off, add a bit of basil on top for looks Keep on the stove for just a minute longer, simmering in the sauce, and then take out.
Macros for the entire thing:
Calories: 210
Fat: 12
Protein: 23
Carbs: 0
Vanilla Parfait
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WARNING this recipe uses raw eggs. It's probably not a good idea for pregnant women to use this recipe
Ingredients
4 egg yolks
4 egg whites
1 vanilla pod (substitute with 1tsp of real vanilla essence)
300ml double cream
4 tbsp splenda
Method
Line a 1 litre bread tin with clingfilm
Place the yolks & 3 tbsp of the splenda in a large mixing bowl then split the vanilla pod and scrape inj the seeds , now beat for 5 minutes or so with an electric whisk until its smooth but gloopy
In a seperate mixing bowl whisk the cream until it has soft peaks
In another mixing bowl whisk up the egg white unitl they are white, fluffy & hold shape , now add the remaining 1 tbsp of splenda and whisk again for 20 seconds or so
With a large metal spoon carefully fold the cream into the yolk mix then carefully fold the meringue (egg white) into the yolk & cream mixture (be carefull not to beat out the air)
Poor into the prepared container & freeze for at least 3 hrs
You can place a slice in the fridge for 15 minutes before eating to soften it up a little
Nutrition
Calories 1818
Fat 180
Carbs 12
Protein 36
I eat about 1/6 at a time which is around 300cal
If you don't have a loaf tin then bowls or ramekins will do
p.s. you could also add a tad more splenda if you like it a bit sweeter tasting or add some ground up toasted hazelnuts/almonds/pinenuts although you would have to adjust the nutrition to suit
HAMBURGER-BROCCOLI ALFREDO CASSEROLE
2 pounds ground beef
1 small onion, diced, 2 1/2 ounces
10 ounces frozen broccoli florets
8 ounces cream cheese
1/2 cup heavy cream
1/2 cup freshly grated parmesan cheese
1/2 teaspoon garlic powder
Salt and pepper, to taste
In a large skillet, brown the hamburger and onion, seasoning with salt and pepper; drain the fat. Meanwhile, cook the broccoli until tender-crisp; drain very well and season with salt and pepper. Put the cream cheese in a microwaveable bowl and microwave on HIGH about 45 seconds until soft. Whisk until creamy and smooth. Gradually whisk in the cream until smooth, then stir in the parmesan cheese and garlic powder. Mix the hamburger and broccoli in a large, greased casserole, 2 1/2 quarts or larger. Pour in the cream sauce and mix well. Season to taste with salt and pepper. Bake at 350? for about 35-45 minutes, until bubbly and browned on top.
Makes 6-8 servings
Per 1/6 Recipe: 517 Calories; 40g Fat; 33g Protein; 5g Carbohydrate; 2g Dietary Fiber; 3g Net Carbs
Per 1/8 Recipe: 388 Calories; 30g Fat; 25g Protein; 4g Carbohydrate; 1g Dietary Fiber; 3g Net Carbs
THIS IS SO GOOD! You must try!
BURGER PADDIES for the BBQ
Extra Lean ground
-flatten out
-sprinkle some steak spice lightly over
-sprinkle some Nandos peri peri garlic sauce over it
-sprinkle a little Lea & Perrins
mush it all together with your hands and then divide into flat paddies and BBQ
I make 1/4 paddies and always eat double burgers for less carbs
Chocolate Fudge Recipe-Low Carb
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Okay folks, I tried something tonight that actually turned out pretty freakin good. It's my low carb version of Fudge.
1/2 cup heavy cream
2.5 tablespoons butter
4 ounces cream cheese
1 teaspoon vanilla
3 tablespoons Splenda (you may need more, sweeten to your taste)
2-4 tablespoons unsweetened cocoa powder (depending how rich you like it)
In a small pot, melt the butter on low heat. Once it's melted, add in the cream cheese. Make sure and cut it up into little pieces so that it melts faster. Otherwise, you'll be waiting for a long time. Also add the cream and Splenda. Once it's melted and bubbling, reduce head and add in the cocoa and vanilla. Stir well and pour into a buttered dish. Let it sit for an hour or two in the fridge and boom, you've got some low carb fudge.
Carbs- 2 per serving, should yield 6 servings.
Protein-1 gram
Keto pancakes
1/2 c Egg Beaters
1 scoop protein powder
about 1/4 c Water
Cinnamon.
1 TBS Olive Oil
3 Packets Splenda
1/2 c almond flour/meal
Cook on low-medium as these do cook quickly. Yields about six 5 inch pancakes. If you use sparkling water they will be a little bit more fluffy. Per pancake: (9.3grams fat, 2 grams net carbs, 13.3 grams protein).
I added to these some whip cream and sugar-free chocolate syrup (I used chocolate protein powder), which makes it taste like a dessert.
Raspberry Chocolate Cheesecake
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I mixed two servings (4tbsp) of cream cheese, a scoop of ON whey chocolate protein, and half a packet of Crystal Light raspberry ice flavor together. It took some stirring to get it mixed, but it did mix well. Came out looking like icing and tastes just like raspberry chocolate cheesecake (minus the crust).
Separate the eggs, whisk the white till fluffy. Use a big bowl.
Whip the cream until it is thick.
Whisk the egg yolks, vanilla and sweetener until creamy.
Fold the egg yolks and cream into the egg white.
Divide into four containers and freeze.
I've got to stop making up these recipes. Fortunately, the rest of the family gobble this up as soon as it is made. You can even eat it straight from the freezer.
Keto friendly tuna melts.
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12 OZ can of tuna
lemon pepper
Salt and pepper
2 whole eggs
hot sauce
mix together well you want everything covered in the eggs so it sticks together..
take a pan and add oil and spread some of the mixture on a medium heated pan and do them till there brown on each side!
then spread some cheese ontop and melt for a minute in the microwave!
easy fast and deliciouS!
Green Beans and Lemon Herb Butter
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Green Beans and Lemon herb Butter
* 1 lb. fresh or frozen green beans
* 3 tablespoons butter
* 1 teaspoon grated lemon peel
* 1 teaspoon dried marjoram leaves
* 1/4 teaspoon salt
* Lemon slices, if desired
Directions
1. Cook green beans as directed on package; drain.
2. Meanwhile, in 2-quart saucepan, heat butter over medium heat until melted and beginning to brown; immediately remove from heat. Stir in lemon peel, marjoram and salt. Pour over beans; toss to coat. Garnish with lemon slices.
Chicken Parmesan
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This was taken from www.genaw.com/lowcarb/ and is freaking tasty. I'll make like 14 of them at a time and eat them throughout the week.
CHICKEN PARMESAN
1 boneless chicken breast, pounded thin (or sliced in half long ways, what i do)
1 egg, beaten
Parmesan cheese, enough to coat the chicken
Dash garlic powder
(I also add oregano)
Salt and pepper, to taste
1 tablespoon spaghetti sauce
1 ounce mozzarella cheese, shredded
Dip the chicken in egg, then coat with parmesan cheese. Saut? in oil until browned on both sides; season with garlic powder, salt and pepper. Place in a baking dish and spread with sauce. Top with the mozzarella. Microwave on MEDIUM for about 5 minutes until cheese is melted.
Makes 1 serving
Can be frozen
Per Serving: 387 Calories; 19g Fat; 48g Protein; 3g Carbohydrate; trace Dietary Fiber; 3g Net Carbs
Sonoma Chicken Salad (Wholefoods made keto friendly)
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So, The Sonoma chicken salad is the best! but, not so keto friendly with grapes and honey. So, I modified the receipe to make it keto friendly by taking out the honey and grapes.
Serves 12
1 srv/ 4oz:
cal: 302
fat: 27
carbs:2.5
fiber: 1.4
sugar: .8
protein:13
Ingredients:
Dressing
1 cup mayonnaise
4 teaspoons apple cider vinegar
5 teaspoons stevia
2 teaspoons poppy seeds
Salt and freshly ground pepper to taste
Salad
2 pounds boneless, skinless chicken breasts
3/4 cup pecan pieces, toasted
3 stalks celery, thinly sliced
Method
In a bowl, combine mayonnaise, vinegar, stevia, poppy seeds, salt and pepper. Refrigerate until ready to dress the salad. This can be prepared up to 2 days ahead.
Preheat oven to 375?F. Place the chicken breasts in one layer in a baking dish with 1/2 cup water. Cover with foil and bake 25 minutes until completely cooked through. Remove cooked chicken breasts from pan, cool at room temperature for 10 minutes, then cover and refrigerate.
When the chicken is cold, dice into bite-size pieces and transfer to a large bowl. Stir in pecans, celery and dressing
keto nutella
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basically the recipe for sludge except with hazelnut butter, chocolate whey and a tablespoon of pure 100% coco powder.
so 2 tablespoons of hazel nut butter
whey protein (chocolate flavored)
1 tablespoon of 100% pure coco power
mix together in a bowl, gradually adding water, stirring to a the thick "sludge" consistency.
stick in the freezer for 10-15mins, or the fridge for longer.
store in the fridge if your making a big batch.
tasty stuff.
this has somewhere around 350 - 400 calories, 17 grams of fat, 25 - 30 grams of protein and only 2 net carbs/
BBQ spareribs
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Did this yesterday. I believe the caloric breakdown is something like 55% fat - 40% protein - 5% carbs. If you don't have a crock pot, wrap in heavy duty foil or large oven container with tight fitting lid. Reducing and broiling isn't necessary just a nice touch.
5 pounds pork spareribs
1/4 cup granulated sugar
2 T garlic salt
1 T ground black pepper
1 t ground cumin
1 t ground sage
1 t chile powder (you can go as hot as you like from standard chili to pasilla)
1/2 cup pineapple or apple juice
3 T vinegar (apple cider preferred)
Mix dry ingredients and rub all over meat. Let marinate as long as possible, overnight is fine.
Place meat, juice, and vinegar in crock pot. Cook on low setting about 4 hours.
Carefully remove meat and lay out on broiler or cookie sheet, meat side up.
Pour remaining liquid into small saucepan. Use of a gravy separator will help reduce fat amount a little. Bring sauce to boil and reduce 50% (about 35 minutes). When sauce seems syrupy and coats the back of a spoon, remove from heat and brush a thick coating of sauce on the ribs.
Place ribs under broiler and broil until the sauce bubbles and starts to carmelize (about 2 minutes). Remove from oven and cut ribs into individual pieces. Pour any remaining sauce over the ribs. Gently toss to coat.
Bam.
By reducing, you basically made your own low-carb bbq sauce. The seasonings you use in the dry rub can be whatever you like, even commercially prepared as long as it doesn't have sugar, but watch the salt content.
Lasagna
1 pound ground beef (i used 1.5)
2 tablespoons onion, chopped (i actually forgot to add this)
1/8 teaspoon garlic powder (but i added plenty of this)
1/2 cup spaghetti sauce
8 ounces cream cheese
1 egg
1/8 teaspoon pepper
10 ounces frozen chopped spinach, thawed & drained
4 ounces mozzarella cheese, shredded (i used closer to 8oz)
2 tablespoons parmesan cheese (I used the kind in a can)
1) Brown the hamburger with the onion; drain off the fat (make sure you do this, i didn't and it made a greasy mess). Mix in the garlic powder and spaghetti sauce; season to taste and heat until bubbly.
2) Meanwhile, soften the cream cheese in a medium-size microwaveable bowl for about 40-60 seconds. Stir until creamy; beat in the egg and pepper with a spoon until well mixed. Blend in the spinach.
3) Spread half of the meat mixture evenly in the bottom of a greased, 8 x 8" glass baking pan.
4) Spread the spinach mixture over the meat; top with the mozzarella, then the rest of the meat. It may not completely cover the top, but that's ok. Sprinkle with the parmesan cheese.
5) Bake at 350 about 30 minutes until hot and bubbly.
6) Let stand 3 minutes before serving.
Makes 6-9 servings
Can be frozen
Per 1/6 Recipe: 368 Calories; 28g Fat; 23g Protein; 5g Carbohydrate; 2g Dietary Fiber; 3g Net Carbs
Per 1/9 Recipe: 246 Calories; 19g Fat; 15g Protein; 4g Carbohydrate; 1g Dietary Fiber; 3g Net Carbs
Keto Pizza!
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In my ever-growing quest to find ketogenic-friendly alternatives I ran across this gem..
Pizza Crust:
1 bag Pork Rinds, Crushed
1/2 Cup shredded mozzarella cheese
1/4 Cup grated Parmesan cheese
3 Eggs
Mix ingredients well. Press ingredients onto a nonstick Pizza Pan. Bake at 350F for 8 minutes, add toppings and rebake at 350F for 6-8 minutes.
Because of the very minimal carbs in the crust I personally go with a standard pizza sauce + pepperonis and cheese for toppings.
Cheesy Taco Pie
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1 Low Carb 9" Tortilla shell
1 lb of ground beef
Taco seasoning
8oz. Mexican blend or Cheddar cheese
1/2 c. Sour Cream
1/3 c. Salsa
2 egg whites
9" pie pan
Brown beef and add taco seasoning as directed. Spray pie pan with Pam, put in Tortilla shell, this will be the shell of the pie. Layer over the sour cream, followed by about 2 oz. of cheese, then the salsa. Take the ground beef, 4 oz. of cheese and 2 egg whites and combine them in a mixing bowl and mix. Once mixed well, layer over the salsa. Use the remaining 2oz. of cheese as the top layer. Bake at 375 degrees for 20 minutes. Let set for 10 minutes after you remove from the oven.
4 servings:
Protein:43g
Carbs:8g
Fat:27g
Tot:447 Cals.
Came out awesome. Decided to do this instead of the shell-less tacos Ill have now and then _________________ "Do or do not, there is no try"
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