LOW CALORIE, DIABETIC FRIENDLY RECIPES
Appetizers
Gingered Tofu Salad
This colorful combination of crisp vegetables and warm tofu makes a quick and tasty protein-packed meal. Make sure to press most of the liquid out of the tofu so that it browns well when seared. Look for edamame (Japanese soybeans) in the frozen section of your supermarket.
Ingredients
salt to salt water
1 cup(s) edamame, frozen shelled
1/2 package(s) tofu, extra-firm(7.5 ounces)
1 tablespoon ginger, fresh finely minced
pepper, black ground to taste
1 1/2 teaspoon oil, canola
1 medium cucumber(s)
peeled, seeded, and thinly sliced
1/2 medium pepper(s), red, bell thinly sliced
1 medium scallion(s) (green onions) thinly sliced
1 1/2 teaspoon oil, dark sesame
1 1/2 teaspoon soy sauce, less sodium
Directions
1.Bring a medium saucepan of salted water to a boil. Add edamame and cook 5 minutes. Drain.
2.Slice tofu into 4 (1/2") slices. Lay flat on paper towels, top with another layer of paper towels, and gently press out liquid. Rub with ginger and season well with salt and pepper.
3.Heat canola oil in a large skillet over medium-high heat. Brown tofu on both sides until lightly golden, 2 to 3 minutes per side. Remove from heat.
4.Combine edamame, cucumber, bell pepper, scallion, sesame oil, and soy sauce in a mixing bowl. Season to taste with salt and pepper. Divide salad among 2 plates, top with tofu, and serve.
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Basic Green Balsamic Vinegar Salad
Ingredients
3 - 4 cups mixed greens organic
10 -23 cherry or grape tomatoes organic
1 medium cucumbers organic
1 large shredded carrot organic
1 medium grated red beet root organic
1 tablespoon ground flax seed (must be ground)
1 tablespoon chia seeds
1/3 cup sliced strawberries organic (optional)
1/3 sunflower seeds (unsalted)
Dressing
1 cup extra virgin organic olive oil
1/4 cup of organic balsamic vinegar
1 - 2 teaspoons of Rosemary
oregano 1 sprig of fresh
thyme 1 sprig of fresh
Submitted by: Jeanne Fischer
Source: The South Beach Diet Quick & Easy Cookbook
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Broccomole
Ingredients
Instructions
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GRILLED VEGETABLE CALZONES
Ingredients
Tips:Use any combination of veggies from your garden or the farmers market: eggplant, peppers, tomatoes, spinach... the possibilities are endless.
No grill pan? Use a foil packet instead.
Directions
Preheat the grill to 375 degrees. Place a grill pan prepped with nonstick spray on the grill. Add the peppers, onion and garlic, and cook for 15 minutes, stirring every 5 minutes.
Meanwhile, combine the cottage cheese and herbs in a small bowl.
Raise the temperature of the grill to 400 degrees.
Divide the dough into four parts, and spread each piece on a cool baking stone. Divide the grilled vegetables among the four pieces of dough, then add the artichokes. (Note: Be sure to place the filling in the middle of the dough.)
Top with 2 tablespoons of the cottage cheese mixture. Fold over the dough and seal the seams with a fork.
Mist the top of the dough with nonstick spray. Transfer the baking stone to the grill, cover and bake for 20 minutes, or the calzones are golden brown on top.
Serve warm with your favorite tomato sauce.
Serving Size: Makes 4 calzones.
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Appetizers
Gingered Tofu Salad
This colorful combination of crisp vegetables and warm tofu makes a quick and tasty protein-packed meal. Make sure to press most of the liquid out of the tofu so that it browns well when seared. Look for edamame (Japanese soybeans) in the frozen section of your supermarket.
Ingredients
salt to salt water
1 cup(s) edamame, frozen shelled
1/2 package(s) tofu, extra-firm(7.5 ounces)
1 tablespoon ginger, fresh finely minced
pepper, black ground to taste
1 1/2 teaspoon oil, canola
1 medium cucumber(s)
peeled, seeded, and thinly sliced
1/2 medium pepper(s), red, bell thinly sliced
1 medium scallion(s) (green onions) thinly sliced
1 1/2 teaspoon oil, dark sesame
1 1/2 teaspoon soy sauce, less sodium
Directions
1.Bring a medium saucepan of salted water to a boil. Add edamame and cook 5 minutes. Drain.
2.Slice tofu into 4 (1/2") slices. Lay flat on paper towels, top with another layer of paper towels, and gently press out liquid. Rub with ginger and season well with salt and pepper.
3.Heat canola oil in a large skillet over medium-high heat. Brown tofu on both sides until lightly golden, 2 to 3 minutes per side. Remove from heat.
4.Combine edamame, cucumber, bell pepper, scallion, sesame oil, and soy sauce in a mixing bowl. Season to taste with salt and pepper. Divide salad among 2 plates, top with tofu, and serve.
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Basic Green Balsamic Vinegar Salad
Ingredients
3 - 4 cups mixed greens organic
10 -23 cherry or grape tomatoes organic
1 medium cucumbers organic
1 large shredded carrot organic
1 medium grated red beet root organic
1 tablespoon ground flax seed (must be ground)
1 tablespoon chia seeds
1/3 cup sliced strawberries organic (optional)
1/3 sunflower seeds (unsalted)
Dressing
1 cup extra virgin organic olive oil
1/4 cup of organic balsamic vinegar
1 - 2 teaspoons of Rosemary
oregano 1 sprig of fresh
thyme 1 sprig of fresh
Submitted by: Jeanne Fischer
Source: The South Beach Diet Quick & Easy Cookbook
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Broccomole
Ingredients
- 3 cups chopped broccoli
- 1 jalapeno, chopped, seeds removed
- 2 tbs green onions
- 1 tsp olive oil
- 2 ounces fat free cream cheese (or silken tofu, goat cheese, sour cream, cashew cream, something creamy)
- 1/4 tsp chili powder
- 1 tbs cilantro
- 1/4 tsp salt
- 1/4 tsp black pepper
- 1/4 tsp garlic powder
Instructions
- Cook the broccoli in lightly salted water until very soft. Overcook the broccoli in comparison to the al dente cooking that most recipes recommend.
- Drain broccoli very well.
- Transfer to a food processor. Add the remaining ingredients and process until smooth, add additional olive oil for a smoother texture.
- Serve warm
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GRILLED VEGETABLE CALZONES
Ingredients
- 2 red peppers, thinly sliced
1 large onion, thinly sliced
2 cloves garlic, sliced in half
4 canned artichoke hearts, rinsed and quartered
3/4 cup 2% cottage cheese, drained*
1/2 cup chopped parsley or basil
8 ounces (1/2 pound) whole-wheat pizza dough
*To drain the cottage cheese, place it in a coffee filter and allow the liquid to drain off before using in your cal zone recipe.
Tips:Use any combination of veggies from your garden or the farmers market: eggplant, peppers, tomatoes, spinach... the possibilities are endless.
No grill pan? Use a foil packet instead.
Directions
Preheat the grill to 375 degrees. Place a grill pan prepped with nonstick spray on the grill. Add the peppers, onion and garlic, and cook for 15 minutes, stirring every 5 minutes.
Meanwhile, combine the cottage cheese and herbs in a small bowl.
Raise the temperature of the grill to 400 degrees.
Divide the dough into four parts, and spread each piece on a cool baking stone. Divide the grilled vegetables among the four pieces of dough, then add the artichokes. (Note: Be sure to place the filling in the middle of the dough.)
Top with 2 tablespoons of the cottage cheese mixture. Fold over the dough and seal the seams with a fork.
Mist the top of the dough with nonstick spray. Transfer the baking stone to the grill, cover and bake for 20 minutes, or the calzones are golden brown on top.
Serve warm with your favorite tomato sauce.
Serving Size: Makes 4 calzones.
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MAIN ENTREES
BREAKFAST PEPPERS
Cooking Time: 30 Recipe Makes: 4
Calories: 126 Carbs: 11.6
Fat: 5.2 Protein: 10
Ingredients
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Curry Chicken Salad Sandwiches, Another great one from Spark People recipes by Chef Meg
Minutes to Prepare: 10
Minutes to Cook: 17
Number of Servings: 8
Ingredients
Sauce:
Tips:I love this recipe because I can serve it to my family for dinner and have plenty of leftovers for lunches. It's spicy without any heat, so it's a great intro to new flavors for those with mild palates.
Save time by using jarred fresh garlic and ginger. Read the jar for information on how much to use versus fresh.
Directions
Place all the sauce ingredients into a food processor or blender. Puree until a thick paste forms.
Place a large saute pan over moderate heat, add the oil, and, once the oil is hot, add the sliced onions. Saute for about five minutes, stirring often, until the onions start to turn light brown. Add the sauce to the pan and cook until the bottom of the pan starts to turn brown. Squeeze the remaining half of the lime into pan, and scrape up the brown bits from the bottom of the pan with a wooden spoon. Add the chicken to the pan and cook until the interior of the chicken reaches 180 degrees Fahrenheit, about 10 minutes.
Add the yogurt, water, peas and onions to the pan. Stir and cook for two minutes. Remove from heat, and garnish with cilantro and nuts.
Fill each pita with 1/2 cup of greens and a 1/2 cup of the meat and vegetable mixture. (Or place between two slices of bread.)
Makes 8 sandwiches.
Nutritional Info
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Spicy Garlic and Lime Shrimp
Nutrition Info
Ingredients:
Lime juice from one fresh lime
1 tablespoon olive oil
1 clove garlic, pressed
36 peeled shrimp
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1/4 teaspoon cayenne pepper
1/4 teaspoon dried parsley flakes
1/4 teaspoon paprika
1/8 teaspoon dried thyme
1/8 teaspoon onion powder
Directions:
Mix all dry seasons together in small bowl.
Preheat a large skillet over medium heat.
Add oil to the pan.
When oil is heated, stir in garlic.
Immediately add shrimp.
Squeeze entire fresh lime juice into pan over shrimp.
Sprinkle entire seasoning blend over shrimp.
Saute shrimp for 5-8 minutes.
This dish has a kick to it!
From Spark People Recipes
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Chipotle-Rubbed Steak Wraps
PREP TIME: 15m
COOK TIME: 20m
TOTAL TIME: 1h 40m
This recipe makes 4 servings
Ingredients
1 tablespoon pepper(s), chipotle chiles, in adobo sauce chopped, or more to taste
1 1/4 pounds beef, flank steak
about 1" thick
2 leaves lettuce, romaine
large, shredded
2 medium tomato(es), plum
chopped
1 tablespoon sour cream, reduced-fat
2 teaspoon lime juice, fresh
1/4 teaspoon salt
4 whole wrap, whole wheat
8 inches each
Directions
1 Rub chilies onto both sides of steak; place steak in a resealable plastic bag and let marinate at room temperature for 1 hour.
2 Heat the broiler and broiler pan for 10 minutes. Place steak on broiler pan and cook for 4 to 5 minutes per side for medium-rare. Remove from the broiler, transfer to a cutting board, and let steak rest for 5 minutes. Cut into thin slices across the grain.
3 In a medium bowl, combine lettuce, tomatoes, sour cream, lime juice, and salt. Heat wraps in the oven or microwave according to package directions. Divide lettuce mixture and steak evenly among wraps, roll up, and serve.
Source: The South Beach Diet Taste of Summer Cookbook
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NO DOUGH PIZZA
by Rachael
•Ingredients:
Crust:
Directions:
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How To Make Quick Vietnamese Beef Pho
Serves 4 to 6
What You Need
Ingredients
For the quick broth:
2 large onions
4-inch piece fresh ginger
2 (3-inch) whole cinnamon sticks
2 whole star anise
3 whole cloves
2 teaspoons whole coriander seeds
6 cups low-sodium beef broth
1 tablespoon soy sauce (substitute tamari if making gluten-free)
1 tablespoon fish sauce
3 carrots, peeled and roughly chopped
To serve:
1/2 pound sirloin steak, round eye, or London broil
1 pound dried rice noodles (bahn pho, 1/16-, 1/8-, or 1/-4 inch wide)
3 scallions
1 chili pepper (Thai bird, serrano, or jalapeño)
1 to 2 limes
1 cup bean sprouts
1 cup fresh herbs (cilantro, basil, Thai basil, mint, or a mix)
Hot sauce, Sriracha, or hoisin sauce, to serve
Equipment
Tongs
Baking sheet
2-quart (or larger) saucepan
Measuring cups and spoons
Chef's knife
Second saucepan for cooking the noodles
Instructions
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Vegetarian Phở (Vietnamese Noodle Soup)Serves 2
Broth
1 large onion, peeled and halved
2-inch piece fresh ginger root, peeled and halved lengthwise
3-inch cinnamon stick, preferably Vietnamese cassia-cinnamon
1 star anise
2 cloves
1 teaspoon coriander seeds
4 cups unsalted vegetable stock
2 teaspoons soy sauce
4 carrots, peeled and coarsely chopped
Noodles
1/2 pound dried flat rice noodles (known as bánh phở; use 1/16", 1/8", or 1/4" width depending on availability and preference)
Toppings (optional)
Protein such as fried or baked tofu, bean curd skin, or seitan
Mushrooms
Vegetables such as bok choy, napa cabbage, or broccoli
Garnishes
1/2 onion, very thinly sliced
2 scallions, thinly sliced
1 chile pepper (Thai bird, serrano, or jalapeño), sliced
1 lime, cut into wedges
1/2 cup bean sprouts
Large handful of herbs: cilantro, Thai basil, culantro/saw-leaf herb
Hoisin sauce, sriracha (optional)
For the broth
Char onion and ginger over an open flame (holding with tongs) or directly under a broiler until slightly blackened, about 5 minutes on each side. Rinse with water.
In a large pot, dry roast cinnamon, star anise, cloves, and coriander over medium-low heat, stirring to prevent burning. When spices are aromatic, add vegetable stock, soy sauce, carrots, and charred onion and ginger.
Bring broth to a boil, reduce heat, and simmer, covered, for 30 minutes. Strain and keep hot until ready to serve.
For the noodles
While broth is simmering, place noodles in a large bowl and cover with hot water. Let stand for 20-30 minutes or until tender but still chewy. Drain. (If soaking does not soften the noodles enough, blanch them in a pot of boiling water for a few seconds.)
For the toppings (optional)
While broth is simmering, prepare toppings as desired – slice and cook tofu, lightly steam or blanch vegetables, etc. Toppings should be unseasoned or only lightly seasoned so as not to interfere with the flavor of the broth.
To serve
Divide noodles between two bowls. Arrange toppings over noodles. Ladle about 2 cups of broth into each bowl. Serve with garnishes on the side, which diners should add to taste.
Cooking Time: 30 Recipe Makes: 4
Calories: 126 Carbs: 11.6
Fat: 5.2 Protein: 10
Ingredients
- 4 red bell peppers (any color bell pepper works)
- 16 oz bag frozen, chopped spinach
- 4 eggs
- ANYTHING else you want, Bacon,Cheese, Sausage, Onions, Mushrooms, etc...
- Preheat oven to 400 degrees. Line the bottom of a baking dish with foil.
- Cut off the top of each pepper. Remove the seeds.
- Place peppers into baking dish and bake for about 15 minutes.
- Meanwhile, defrost the spinach in the microwave. Squeeze the moisture out of the spinach
- Remove peppers from oven and stuff the bottom 1/2 with cooked spinach.
- Crack an egg into the top 1/2 of each pepper.
- Add any other veggies or cooked meats you'd like.
- Bake for 20 min longer submitted by LoveThyHealthCompany.com
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Curry Chicken Salad Sandwiches, Another great one from Spark People recipes by Chef Meg
Minutes to Prepare: 10
Minutes to Cook: 17
Number of Servings: 8
Ingredients
Sauce:
- 1/2 cup onions, diced
1 teaspoon ginger
2 cloves garlic
1 teaspoon curry powder
1 teaspoon cumin
1 lime, cut in half (reserve one half for deglazing pan)
2 teaspoons vegetable oil
1/2 cup onion, sliced
16 ounces extra lean ground chicken
2 tablespoons low-fat plain yogurt
2 tablespoons water
1 1/2 cups frozen peas
4 green onions, greens and whites sliced
2 tablespoons cilantro, chopped
2 tablespoons low-salt roasted peanuts, chopped
4 whole-wheat pitas, cut in half, or 8 slices whole-wheat bread
4 cups dark greens or lettuce, chopped
Tips:I love this recipe because I can serve it to my family for dinner and have plenty of leftovers for lunches. It's spicy without any heat, so it's a great intro to new flavors for those with mild palates.
Save time by using jarred fresh garlic and ginger. Read the jar for information on how much to use versus fresh.
Directions
Place all the sauce ingredients into a food processor or blender. Puree until a thick paste forms.
Place a large saute pan over moderate heat, add the oil, and, once the oil is hot, add the sliced onions. Saute for about five minutes, stirring often, until the onions start to turn light brown. Add the sauce to the pan and cook until the bottom of the pan starts to turn brown. Squeeze the remaining half of the lime into pan, and scrape up the brown bits from the bottom of the pan with a wooden spoon. Add the chicken to the pan and cook until the interior of the chicken reaches 180 degrees Fahrenheit, about 10 minutes.
Add the yogurt, water, peas and onions to the pan. Stir and cook for two minutes. Remove from heat, and garnish with cilantro and nuts.
Fill each pita with 1/2 cup of greens and a 1/2 cup of the meat and vegetable mixture. (Or place between two slices of bread.)
Makes 8 sandwiches.
Nutritional Info
- Servings Per Recipe: 8
- Amount Per Serving
- Calories: 230.6
- Total Fat: 8.8 g
- Cholesterol: 42.6 mg
- Sodium: 263.0 mg
- Total Carbs: 24.6 g
- Dietary Fiber: 4.5 g
- Protein: 15.5 g
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Spicy Garlic and Lime Shrimp
Nutrition Info
- Calories: 167.5
- Fat: 7.9g
- Carbohydrates: 2.7g
- Protein: 21.0g
Ingredients:
Lime juice from one fresh lime
1 tablespoon olive oil
1 clove garlic, pressed
36 peeled shrimp
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1/4 teaspoon cayenne pepper
1/4 teaspoon dried parsley flakes
1/4 teaspoon paprika
1/8 teaspoon dried thyme
1/8 teaspoon onion powder
Directions:
Mix all dry seasons together in small bowl.
Preheat a large skillet over medium heat.
Add oil to the pan.
When oil is heated, stir in garlic.
Immediately add shrimp.
Squeeze entire fresh lime juice into pan over shrimp.
Sprinkle entire seasoning blend over shrimp.
Saute shrimp for 5-8 minutes.
This dish has a kick to it!
From Spark People Recipes
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Chipotle-Rubbed Steak Wraps
PREP TIME: 15m
COOK TIME: 20m
TOTAL TIME: 1h 40m
This recipe makes 4 servings
Ingredients
1 tablespoon pepper(s), chipotle chiles, in adobo sauce chopped, or more to taste
1 1/4 pounds beef, flank steak
about 1" thick
2 leaves lettuce, romaine
large, shredded
2 medium tomato(es), plum
chopped
1 tablespoon sour cream, reduced-fat
2 teaspoon lime juice, fresh
1/4 teaspoon salt
4 whole wrap, whole wheat
8 inches each
Directions
1 Rub chilies onto both sides of steak; place steak in a resealable plastic bag and let marinate at room temperature for 1 hour.
2 Heat the broiler and broiler pan for 10 minutes. Place steak on broiler pan and cook for 4 to 5 minutes per side for medium-rare. Remove from the broiler, transfer to a cutting board, and let steak rest for 5 minutes. Cut into thin slices across the grain.
3 In a medium bowl, combine lettuce, tomatoes, sour cream, lime juice, and salt. Heat wraps in the oven or microwave according to package directions. Divide lettuce mixture and steak evenly among wraps, roll up, and serve.
Source: The South Beach Diet Taste of Summer Cookbook
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NO DOUGH PIZZA
by Rachael
•Ingredients:
Crust:
- 1 (8 oz.) package of regular cream cheese, room temperature
- 2 eggs
- 1/4 tsp. ground black pepper
- 1 tsp. garlic powder
- 1/4 cup grated Parmesan cheese
- 1/2 cup pizza sauce
- 1 1/2 cups shredded mozzarella cheese
- Garlic Powder, to taste
- Toppings: pepperoni, ham, sausage, mushrooms, peppers, olive
Directions:
- Preheat oven to 350 degrees
- Lightly spray a 9 x 13 inch. baking dish with cooking spray.
- With a handheld mixer, mix cream cheese, eggs, pepper garlic powder and Parmesan cheese until combined.
- Spread into baking dish.
- Bake for 12-15 minutes, until golden brown.
- Allow crust to cool for 10 minutes.
- Spread pizza sauce on crust.
- Top with cheese and toppings.
- Sprinkle pizza with garlic powder.
- Bake an additional 8-10 minutes.
- Let cool and serve.
- Picture instructions here: http://tastefulspace.com/blog/2013/08/02/no-dough-pizza/
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How To Make Quick Vietnamese Beef Pho
Serves 4 to 6
What You Need
Ingredients
For the quick broth:
2 large onions
4-inch piece fresh ginger
2 (3-inch) whole cinnamon sticks
2 whole star anise
3 whole cloves
2 teaspoons whole coriander seeds
6 cups low-sodium beef broth
1 tablespoon soy sauce (substitute tamari if making gluten-free)
1 tablespoon fish sauce
3 carrots, peeled and roughly chopped
To serve:
1/2 pound sirloin steak, round eye, or London broil
1 pound dried rice noodles (bahn pho, 1/16-, 1/8-, or 1/-4 inch wide)
3 scallions
1 chili pepper (Thai bird, serrano, or jalapeño)
1 to 2 limes
1 cup bean sprouts
1 cup fresh herbs (cilantro, basil, Thai basil, mint, or a mix)
Hot sauce, Sriracha, or hoisin sauce, to serve
Equipment
Tongs
Baking sheet
2-quart (or larger) saucepan
Measuring cups and spoons
Chef's knife
Second saucepan for cooking the noodles
Instructions
- Prepare the onions and ginger: Peel the onions and cut them into quarters through the root. Peel the ginger and slice it into quarters down its length.
- Char the onions and ginger: Using tongs, char the onions and ginger on all sides over high flame on a gas stove, or on a baking sheet placed directly under the broiler (about 5 minutes on each side) — until the onions and ginger pieces show charred spots. Rinse the pieces under cool water to remove any loose, gritty, overly charred bits.
- Dry-roast the spices: Place the cinnamon, star anise, cloves, and coriander seeds in the bottom of a dry 2-quart saucepan and dry-roast over medium-low heat for 1 to 2 minutes, until toasty and very fragrant. Stir frequently to prevent the spices from scorching.
- Combine the broth ingredients: To the pan with the spices, add the broth, soy sauce, fish sauce, chopped carrots, and the charred onions and ginger.
- Cover and simmer the broth: Bring the broth to a boil over medium-high heat, then reduce the heat to medium-low. Cover and continue simmering for 30 minutes to give time for all the spices and aromatics to infuse in the broth.
- Freeze the beef for 15 minutes: While the broth is simmering, put the beef on a plate, cover with plastic wrap, and freeze for 15 minutes. The edges of the beef should feel firm to the touch, but the beef should not be frozen through. This will make it easier to slice the beef thinly.
- Slice the beef into thin slices: Remove the beef from the freezer and immediately use your sharpest knife to slice the beef into very thin slices. Slice across the grain, and aim for slices no thicker than 1/4-inch. Once sliced, keep the beef covered and refrigerated until ready to serve.
- Cook the rice noodles: Bring a second saucepan of water to a boil, drop in the rice noodles and cook according to package instructions (typically 1 minute for very thin noodles and up to 4 minutes for wider noodles). Strain the noodles and run them under cool water to stop cooking. The noodles will start to stick together after cooking, so either divide them immediately between serving bowls or toss them with a little neutral-tasting oil to prevent sticking.
- Prepare the rest of the pho toppings: Thinly slice the scallions and the chili pepper. Cut the lime into wedges. Place the bean sprouts in a serving dish. Roughly chop the herbs or tear them with your hands. Arrange all the toppings on a serving dish and place it on the table.
- Strain the broth: When the broth is ready, set a strainer over another bowl or saucepan, and strain the solids from the broth. Discard the solids. Place the broth back over low heat and keep it just below a simmer — you should see a fair amount of steam, but the broth should not be boiling. The broth needs to be quite hot to cook the beef.
- Prepare the pho bowls: If you haven't already done so, divide the noodles between serving bowls and top with a few slices of raw beef. Arrange the beef in a single layer so that the slices will cook evenly in the broth; slices that are stacked or clumped may not cook all the way through.
- Ladle the hot broth over top: Ladle the steaming broth into each bowl, pouring it evenly over the beef in order to cook it. The beef should immediately start to turn opaque. Fill each bowl with as much broth as desired.
- Serve the pho with toppings: Serve the pho at the table and let each person top their bowl as they like.
- Vegetarian pho:Use vegetable stock or broth and skip the fish sauce. Instead of slices of beef, top the pho with tofu, seitan, mushrooms, bok choy, broccoli, or other vegetables.See here for a full recipe:Vegetarian Pho.
- Make-ahead moments: The broth can be prepared and kept refrigerated for 5 days or frozen for up to 3 months. The beef can be sliced and kept refrigerated for several hours (no longer than 24 hours). The noodles can be prepared, tossed with a bit of neutral-tasting oil, and kept refrigerated for up to a day before serving. The toppings can also be prepped up to a day ahead and kept refrigerated until serving.
- Storing leftovers:Leftover noodles stored in broth will ultimately absorb all the broth and become gummy. If you have leftovers, store the noodles, the broth, the beef, and the toppings in separate containers. Raw slices of beef will keep for a day or two; they can also be quickly cooked in hot broth and then kept refrigerated for up to 5 days. When reheating, assemble the noodles, beef, and broth in a bowl and microwave; top with garnishes before serving.
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Vegetarian Phở (Vietnamese Noodle Soup)Serves 2
Broth
1 large onion, peeled and halved
2-inch piece fresh ginger root, peeled and halved lengthwise
3-inch cinnamon stick, preferably Vietnamese cassia-cinnamon
1 star anise
2 cloves
1 teaspoon coriander seeds
4 cups unsalted vegetable stock
2 teaspoons soy sauce
4 carrots, peeled and coarsely chopped
Noodles
1/2 pound dried flat rice noodles (known as bánh phở; use 1/16", 1/8", or 1/4" width depending on availability and preference)
Toppings (optional)
Protein such as fried or baked tofu, bean curd skin, or seitan
Mushrooms
Vegetables such as bok choy, napa cabbage, or broccoli
Garnishes
1/2 onion, very thinly sliced
2 scallions, thinly sliced
1 chile pepper (Thai bird, serrano, or jalapeño), sliced
1 lime, cut into wedges
1/2 cup bean sprouts
Large handful of herbs: cilantro, Thai basil, culantro/saw-leaf herb
Hoisin sauce, sriracha (optional)
For the broth
Char onion and ginger over an open flame (holding with tongs) or directly under a broiler until slightly blackened, about 5 minutes on each side. Rinse with water.
In a large pot, dry roast cinnamon, star anise, cloves, and coriander over medium-low heat, stirring to prevent burning. When spices are aromatic, add vegetable stock, soy sauce, carrots, and charred onion and ginger.
Bring broth to a boil, reduce heat, and simmer, covered, for 30 minutes. Strain and keep hot until ready to serve.
For the noodles
While broth is simmering, place noodles in a large bowl and cover with hot water. Let stand for 20-30 minutes or until tender but still chewy. Drain. (If soaking does not soften the noodles enough, blanch them in a pot of boiling water for a few seconds.)
For the toppings (optional)
While broth is simmering, prepare toppings as desired – slice and cook tofu, lightly steam or blanch vegetables, etc. Toppings should be unseasoned or only lightly seasoned so as not to interfere with the flavor of the broth.
To serve
Divide noodles between two bowls. Arrange toppings over noodles. Ladle about 2 cups of broth into each bowl. Serve with garnishes on the side, which diners should add to taste.
Sauces
Easy Keto Marinara Sauce (Low Carb and Gluten Free)
An easy low carb recipe for marinara or pizza sauce!
Yield: 4 cups
Serving Size: 1/2 cup
Ingredients
- 28 oz can Peeled San Marzano Tomatoes (no sugar added)
- 1/4 tsp black pepper
- 1/2 tsp red pepper flakes
- 1 tsp onion powder
- 1 tsp garlic powder
- 1 tsp dried basil
- 1 tsp dried oregano
- 1 tsp dried parsley
- 1 tsp salt (add more if necessary)
- 2 Tbsp red wine vinegar
- 1/4 cup extra virgin olive oil
Instructions
- Puree the tomatoes in a small blender or magic bullet. Stir in the remaining ingredients. Taste and adjust salt if necessary.
Approx. nutrition info per serving: 84 calories, 7g fat, 3g net carbs, 1g protein
From I Breathe I'm Hungry
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AIP Cranberry Sauce
Mise en place: You will need a 2 quart sauce pan, food processor, and a microplane or grater.
Ingredients:
8 ounce container or bag of fresh Organic Cranberries – washed
1 large Orange, plus the peel of the whole Orange
1/3 cup Date Syrup
½ cup Water
Date Syrup
Directions
I like to pulse my cranberries, just to wake them up and split them. In a food processor, pulse the cranberries 3 short pulses.
Place them in your pot and cover with ½ cup water. (I use reverse osmosis water).
Grate the orange peel in the pot, then slice the peel off and discard, section the orange and add to the pot.
Add 1/3 cup of date syrup and heat on medium heat for about 10 minutes until bubbling.
Watch the pot as it will cook down fast – shut it off when it bubbles and let cool.
The natural pectin in the fruit will make it jell in the fridge.
Submitted by a reader, recipe from The Inner Kitchen
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Desserts
Low Sugar Chocolate-Cheesecake Protein Pudding
-Sent in from reader from Sparkpeople Recipes
This dessert is to die for and can be made with so many different flavors. Try chocolate, vanilla, pistachio—the sky's the limit! Plus, it has 19 grams of protein in just one serving!
Minutes to Prepare: 4
Number of Servings: 4
Ingredients
1 cup skim milk
1 cup cold water
3 scoops Pure Protein® Natural Whey Protein Powder, Rich Chocolate Flavor
1 package Jell-o Sugar-Free Instant Pudding, Cheesecake flavor
Directions
Mix ingredients together in blender until well mixed, and portion out into small cups. Chill.
Serves 4.
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Chocolate Red Velvet Cake Balls
Ingredients
1 box red velvet cake mix
1 jug (16oz) cream cheese frosting
1 package chocolate almond bark
Directions
Bake red velvet cake per instructions on box. Once baked, let sit out to cool for 5 minutes. In bowl, crumble cake and mix cream cheese frosting until pasty. Roll into 48 inch sized balls onto a cookie sheet with wax paper or tinfoil for easy clean up. Freeze overnight in the freezer (could push a few hours if you're in a rush.) Take out of freezer and stick each with a toothpick. Melt chocolate bark until smooth. Dip each ball into the chocolate bark and shake off excess. Place back on cookie sheet until hardened. Serve then or take to your family holiday.
From Sparkpeople.com recipes
Nutritional Info
- Servings Per Recipe: 48
- Amount Per Serving
- Calories: 139.0
- Total Fat: 1.8 g
- Cholesterol: 0.0 mg
- Sodium: 74.5 mg
- Total Carbs: 11.9 g
- Dietary Fiber: 0.2 g
- Protein: 0.5 g
Number of Servings: 1
Ingredients
- 1 ounce frozen blueberries
1/4 cup ground flaxseed
1/2 tsp baking powder
2 Tbsp sugar-free pancake syrup
1/2 tsp orange zest
1 egg white
1/2 tsp nutmeg
Directions
Mix dry ingredients together thoroughly (I use a large measuring cup and just add other ingredients to the flax once I have measured it) and then add egg, syrup & zest. Pour into oversized coffee cup that you have sprayed (I use organic coconut oil spray) and put in microwave for 90 seconds. This will make a tall muffin. If you prefer a flatter muffin (more like a muffin top) use a small, shallow cereal bowl. Top with a little more sugar free pancake syrup if desired, and butter if you can spare the calories. For a really decadent version put a tablespoon of melted butter into the batter before cooking.
Nutritional Info
- Servings Per Recipe: 1
- Amount Per Serving
- Calories: 160.1
- Total Fat: 9.6 g
- Cholesterol: 0.0 mg
- Sodium: 76.0 mg
- Total Carbs: 11.9 g
- Dietary Fiber: 9.0 g
- Protein: 9.2 g
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Quick Lemon Mousse with Basil and Blueberries
Ingredients
- 3 tablespoons white chocolate chips
2/3 cup Cool Whip or other reduced calorie whipped topping
1/2 cup plain Greek-style nonfat yogurt
1/2 teaspoon finely grated lemon zest
1/2 cup blueberries
2 fresh basil leaves, rolled up and cut cross-wise into thin ribbons
Tips: Love this recipe? Check out Marisa Churchill's cookbook Sweet & Skinny: 100 Recipes for Enjoying Life's Sweeter Side Without Tipping the Scales for more low-fat, low-sugar recipes to keep you slim while satisfying your cravings!
Directions
Melt the chocolate with 2 teaspoons of water in a double boiler or in the microwave until you can stir the mixture smooth.
In a medium bowl, whisk together the whipped topping and yogurt. Whisk in the melted chocolate and the lemon zest.
Divide the mousse evenly between four 4-ounce dessert glasses. Divide half the berries and half the basil evenly among the glasses. Spoon the remaining mousse over each and top with the remaining blueberries and basil. Serve.
To prepare in advance, refrigerated, tightly covered, for up to 2 days.
Serving Size: Makes 4 servings Sparkpeople.com have some wonderful recipes, check out their site!
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 89.6
- Total Fat: 3.5 g
- Cholesterol: 0.0 mg
- Sodium: 11.7 mg
- Total Carbs: 10.1 g
- Dietary Fiber: 0.5 g
- Protein: 3.4 g
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Healthy Banana 'Ice Cream' Cookie Sandwich
This amazing ice cream cookie sandwich has no dairy and no added sugar. It contains just two simple, healthy ingredients that combine to make a delicious frozen treat.
Minutes to Prepare: 10
Minutes to Cook: 120
Number of Servings: 2
Ingredients
2 ripe bananas
1 cup rolled oats
Vegetable oil spray
Tips
Watch this video:
Be sure to subscribe to Cassey's YouTube channel for weekly additions to the "Cheap Clean Eats" series, as well as fun workouts!
Directions
1. Dice 1 banana and freeze for a few hours or overnight
2. Place oats into a food processor and grind into oat flour
3. Pour oat flour into a bowl and mash with the second banana until a dough forms
4. Make 4 cookies and place them on an oiled pan in the oven for 15 min at 350 degrees
5. Allow cookies to cool completely
6. Place frozen banana pieces in the food processor and blend for 1-2 min until it forms a cream
7. Scoop cream onto cookie, sandwich it and enjoy
Serving Size: Makes 2 ice cream cookie sandwiches
Another great one from Sparkpeople.com recipes!
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SUGAR FREE BAKED LEMON CUSTARD
They have no added sugar are gluten free, wheat free and grain free. The lemon zest is not strong but just enough to give it flavour. Bake in a bain marie water bath, and they turn our soft rather than a solid baked custard. Sugar free baked lemon custard are brilliant to accompany roast lemon tarragon chicken. They can also be eaten cold the next day.
PREP TIME:10 mins
COOK TIME:30 mins
TOTAL TIME:40 mins
Author: Libby
Recipe type: Dessert
Cuisine: LCHF< Sugar Free, Gluten Free, Grain Free, Wheat Free, Banting, Primal
Serves: 6
INGREDIENTS
- 800ml full fat milk
- 4 eggs
- zest of 2 lemons
- juice of 1 lemon
- 5 tbs granulated stevia, or sweetener of choice
- Whisk the eggs with a hand whisk and add the milk and stevia.
- Add the lemon zest and juice, whisk until thoroughly combined.
- Pour into ramekin dishes which have been wiped with butter so the baked custard doesn't stick.
- Place the ramekins dishes in a large baking/roasting dish and cover the base with water so it reaches half the ramekins dish.
- Carefully place into the oven and bake at 180C for approximately 30 minutes, or until the center is cooked and no longer 'wobbly'.
- Remove from the water bath and allow to cool slightly before serving.
Serving size: 1 pot Calories: 133 Fat: 7.9g Carbohydrates: 7.7g Protein: 8.3g
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Chocolate Peanut Butter Coconut No Bakes Gluten Free (Low Glycemic Index)
Made with coconut oil and honey instead of sugar! Number of Servings: 12
Ingredients
1 cup natural Peanut Butter
1/2 cup honey
1/2 cup coconut oil
1 tsp vanilla extract
2 cups dry oats (steel cut or regular not instant)
1/2 cup coconut shredded (unsweetened)
1.25 cups Dark Chocolate chips
Tips
Can add 1/2 cups of walnuts if you like.
Directions
Melt Peanut Butter and coconut oil and honey over medium low heat in saucepan. When melted, take off heat and stirn oats, shredded coconut, chocolate chips and vanilla extract. Pour into 9x13 pan, and put in refrigerator to cool (1-2 hours) When it's set cut into bars and enjoy. I ended up needing less than 1"x1" squares cut because these were so incredibly rich. Highest glycemic index on any ingredient is 60, so even decent for low glycemic index or diabetics if you eat small amounts.
Serving Size: Makes one 9"13" pan, cut to 12 or more servings, very rich!
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LIGHT LEMON POUND CAKE
Minutes to Prepare: 30
Minutes to Cook: 45
Number of Servings: 20
Ingredients
3/4 cup skim milk
1 stick butter
1/2 cup fat-free Greek yogurt
1 1/4 cups sugar
2 eggs
2 egg whites
3-6 lemons, zested and juiced to yield 1/3 cup zest and 3/4 juice, divided
1 1/2 cups all-purpose flour
1 1/2 cups whole-wheat pastry flour or white whole wheat flour
1/2 tsp baking powder
1/2 tsp baking soda
1 tsp salt
1 tsp vanilla extract
Tips
We swapped Greek yogurt for half the butter, cut the sugar in half, and used a 50-50 mix of all-purpose and whole wheat flours. You'll never notice the difference!
Directions
Heat the oven to 350 degrees. Grease and flour two 8.5 x 4.5 x 2.5 inch loaf pans.
Combine the milk with 1 tablespoon lemon juice, stir, and set aside.
Cream the butter, yogurt, and 1 cup of granulated sugar in the bowl of an electric mixer fitted with the paddle attachment for about 5 minutes, or until light and fluffy. With the mixer on medium speed, beat in the eggs and egg whites, one at a time. Fold in the lemon zest.
In a large bowl, sift together the flours, baking powder, baking soda and salt. In another bowl, combine 1/4 cup of the juice, the milk mixture and vanilla. Add the flour and buttermilk mixtures to the batter alternately, beginning and ending with the flour. Divide the batter evenly between the pans, smooth the tops, and bake for 45 minutes to 1 hour, or until a cake tester comes out clean.
While the cakes bake, cook the remaining 1/2 cup granulated sugar with 1/2 cup juice in a small saucepan over low heat until the sugar dissolves. When the cakes are done, let them cool for 10 minutes. Take them out of the pans and place them on a baking rack set over a tray. Spoon the syrup over the cakes and allow the cakes to cool completely.
Spark People.com Recipes!
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Double Chocolate Brownies! Lower Calorie
Minutes to Prepare: 15
Minutes to Cook: 22
Number of Servings: 12
Ingredients
1/4 cup unsweetened applesauce
1 teaspoon vanilla extract
4 egg whites
1 cup sugar
1/4 cup unbleached, all-purpose flour
1/2 cup unsweetened cocoa powder
1/2 teaspoon instant espresso powder
1/2 teaspoon baking powder
1/2 teaspoon salt
1/4 cup mini chocolate chips (semi-sweet)
Butter-flavored cooking spray
Tips
For Valentine's Day, bake in heart-shaped cupcake tins or use a cookie cutter to form them into hearts.See picture at top of page.
Directions
Preheat the oven to 350 degrees. Spray an 8x8 inch non-stick cake pan with spray.
In a medium mixing bowl, using a sturdy whisk or spatula, mix the applesauce, vanilla, egg whites and sugar until they are well combined.
Add the flour, cocoa powder, espresso powder, baking powder, and salt. Stir the mixture until it is just combined and no lumps remain. Pour it into the prepared pan. Sprinkle the chips evenly over the top. Bake the brownies for 20-22 minutes or until a toothpick inserted in the center comes out dry (a few crumbs are okay).
Transfer the pan to a cooling rack and allow them to cool 5 minutes. Cut into 12 equal brownies. Makes 12 (1 brownie) servings.
From Sparkpeople.com Recipes
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Broiled Cinnamon Peaches
Introduction:Packed with flavor but not carbs, this dessert is sure to please!
Minutes to Prepare: 5
Minutes to Cook: 10
Number of Servings: 8
Ingredients
Two 15-ounce cans peach halves canned in extra-light syrup.
2 tablespoons light margarine
2 teaspoons brown sugar substitute
cinnamon
Directions
1 Drain the peaches. Place the peaches cut side up in a broiler pan. Dot the cnter of each peach with the light margarine. Sprinkle lightly with brown sugar substitute. Sprinkle with cinnamon.
2 Broil approximately 5 to 10 minutes until brown
Nutritional Info
- Servings Per Recipe: 8
- Amount Per Serving
- Calories: 48.8
- Total Fat: 1.3 g
- Cholesterol: 0.0 mg
- Sodium: 26.5 mg
- Total Carbs: 10.6 g
- Dietary Fiber: 2.5 g
- Protein: 0.4 g
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Low Carb Pumpkin Spice Cake Slow Cooker
Yield: 10 servings
Delicious low carb pumpkin spice cake cooked in a slow cooker. Made with pecan meal for a wonderful fall treat.
Ingredients
- 1 1/2 cups raw pecans( can use almond flour same amount)
- 3/4 cup Swerve Sweetener
- 1/3 cup coconut flour
- 1/4 cup unflavored whey protein powder
- 2 tsp baking powder
- 1 1/2 tsp ground cinnamon
- 1 tsp ground ginger
- 1/4 tsp ground cloves
- 1/4 tsp salt
- 1 cup pumpkin puree
- 4 large eggs
- 1/4 cup butter, melted
- 1 tsp vanilla extract
Directions
- Grease the ceramic liner of 6 quart slow cooker or line with parchment paper.
- In a food processor or high-powered blender, grind pecans until they resemble coarse meal (careful not to turn them into butter). Transfer to a bowl and whisk in sweetener, coconut flour, whey protein powder, baking powder, cinnamon, ginger, cloves and salt.
- Stir in pumpkin puree, eggs, butter and vanilla until well combined. Spread into prepared slow cooker and set to low. Cook 2 1/2 to 3 hours, or until set and top is just barely firm to the touch.
Serves 10. Each serving has 10.03 g of carbs and 5.61 g of fiber. Total NET CARBS = 4.42 g. Food energy: 344kcal Polyunsaturated fatty acids: 8.02g Total fat: 30.38g Calories from fat: 273 Cholesterol: 87mg Carbohydrate: 10.03g Total dietary fiber: 5.61g Protein: 8.26g
Submitted by Michelle S
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