Low Carb Recipes: Road Tested

I’ve been trying to break my carb habit and thought I’d share some quick and easy recipes that I’ve found don’t spike my sugars too much as they’re low in carb. YMMV of course and please don’t take any of this as diet advice I have no qualifications in anything medical or dietary-just many years of carb counting and watching the D diets come and go.

Do let me know if you have any great recipes, you try one of these or you have some suggestions for enhancements.  Share your favourite low carb recipe in the comments section before 30 June 2015, and go in the draw to win a $15 Amazon gift voucher.

Melinda xxxx

 

Zucchini Pasta

I had read about this and though hmmmm but it’s great. I find this dish satisfying and yummy and very low carb, it is high in fat though so I’m sure some may recoil in horror at this recipe.

Cook the zucchini strips on high for about 2 minutes.
Action shot-zucchini cooking!

Simply grate peeled zuccini-I find that if you press hard with then peeler you get strips that are thick enough to resemble tagliatelle. Melt some butter in a pan, add the zucchini strips and a tiny bit of crushed garlic. Stir-fry for a couple of minutes, turn off the heat, add grated parmesan and some cracked pepper, serve immediately.

This is good as an accompaniment to grilled steak or chicken.

Cauliflower Rice

So this is pretty simple, whack cauliflower florets in a food processor and blitz until it is broken down into a grainy consistency. If you want step-by-step instructions, there are some here http://www.thekitchn.com/how-to-make-cauliflower-rice-couscous-cooking-lessons-from-the-kitchn-203344

I am extremely sceptical of attempts to pretend something is what it isn’t.  I tried using granulated cauli as plain rice- just steaming it in the microwave for a minute or two and having it with a curry-it’s ok but definitely not like rice. In particular it just doesn’t soak up the sauce the way rice does.

Where I did find cauliflower rice came into its own was in fried rice.  It’s tasty and satisfying,  really easy and quick to make-no need to be particular about quantities.

Zap the blitzed cauliflower for 1 minute on high in the microwave.

Beat an egg, then pour into lightly greased pan. Once cooked, set it aside.

Heat a little oil in pan, fry off a diced onion, some garlic and a rasher or 2 of bacon, chopped celery and a little Chinese 5 spice  if you have it , for 2-3 minutes.

Add the cauliflower and some frozen peas, stir through, then add the cooked egg, soy sauce to taste.

I generally don’t need to bolus for this fried “rice”, YMMV.

 

Thai-style Sang Choy Bow

IMG_0454Ok, so this is a fusion dish inspired by a few different recipes I’ve seen. It’s easy and I just throw stuff into the pan-so it’s a bit different every time I make it.

Fry some finely diced onion, garlic and a little chill in a pan with at least a tablespoon of oil  until it softens.  Add chicken mince and brown it. Add a 1/4 cup of chicken stock, a couple of kaffir lime leaves, a generous whack of coriander and some garlic chives cook through on medium heat ’til the aromas are released and the dish comes together.

Serve in baby cos lettuce leaves.

13 thoughts on “Low Carb Recipes: Road Tested

  1. Women’s Weekly Best Ever Sponge

    Substitute part or all splenda. Because you whip the eggs first, you don’t need to worry about using a sugar subsitute. Reduce carbs further by substituting some of the flour with almond meal (though it will make it more crumbly). Make it gluten free by substituting all of the flour with cornflour, though it will rise much higher and be more “meringue” like.

    The first variation below works out to be about 7g/12th of a cake! And it could go lower.

    2 Egg Sponge
    -2 eggs
    -1/3 cup castor sugar (I went with 1/6 cup sugar and 1/6 cup Splenda)
    -2 tablespoons cornflour, plain flour, SR flour (I substituted the plain flour for almond meal)

    3 Egg Sponge
    -3 eggs
    -1/2 cup castor sugar
    -1/4 cup cornflour, plain flour, SR flour

    4 Egg Sponge
    -4 eggs 2/3 cup castor sugar
    -1/3 cup cornflour, plain flour, SR Flour.

    Have eggs are room temp. Preheat oven to 180 dec C.

    Beat whole eggs in small bowl with electric mixer until thick and creamy (small bowl to get max volume). Beating time on moderately high speed should be about 7 min. Add sugar, about 1 tablespoon at a time, beating after each addition until sugar is dissolved.

    While eggs and sugar are beating, prepare pans by greasing evenly. Sift dry ingredients together at least 3 times to mix and aerate the flours.

    When sugar is dissolved, transfer mixture to larger basin to make it easier to fold the dry ingredients through (not needed for 2 egg version). Sift the flours over the egg mixture and lightly fold through with a spatula.

    Spread mixture into a pan and bake as per times below. When cooked, sponge will have shrunk slightly from side of pan and top will feel springy when touched (except for cornflour only sponge. It will look more like the top of a meringue and is harder to tell). Turn out sponge onto a rack and immediately turn over so as not to mark the top.

    Pans and cooking times
    -2 egg: Deep 20cm round cake pan for 20 min. (it may rise out over the sides of a shorter pan)
    -3 egg: 2 deep 17cm cake or sandwich pans for 15 min. 25x30cm Swiss roll pan for 12 min
    -4 egg: 2 deep 20cm round caked pas for 20 min. Deep round 23cm cake pan for 40 min.

    1. Hey Tracy, I made this recipe the other day. It’s yummy, I’m going to make it again to have with Kerryn’s rolls. I love a recipe that combines bacon, cheese and cream. Mmmm.

  2. Coconut Curry/PiriPiri Meatballs – Big and little kids love ’em. So easy to make.

    Adapted by I Quit Sugar and who got it from Mark’s Daily Apple. https://iquitsugar.com/recipe/coconut-curry-meatballs/
    Ingredients
    • coconut oil, butter or ghee, for frying.
    • 650 g chicken mince.
    • 1 carrot, grated (bit carbie but my kids love it)
    • 2 cloves garlic.
    • 1/2 cup shredded coconut.
    • 1 egg.
    • 2 teaspoons curry powder (I used Screaming Seeds piripiri powder because that was all I had in the cupboard)
    • 1/2 teaspoon salt.
    • handful coriander or flat leaf parsley leaves, to taste.

    Directions
    Mix or blend everything together. Form 24 small balls (smaller balls cook quicker).
    Heat several tablespoons of oil in a large frying pan over medium-high heat. When it is hot enough that a meatball sizzles as soon as it hits the pan, put the meatballs in. Cook for 2 minutes, then roll the meatballs over and cook 5 minutes more. Put a lid on the pan and cooking for another 6-8 minutes. Serve immediately. Alternatively just put them on an oiled tray and bake in the oven for about 20ish minutes (try about 175 degrees – I forget).

  3. Chocolate Chip Cheesecake Bars (Yield: 20 bars – I wish)
    Adapted from http://alldayidreamaboutfood.com/2015/02/low-carb-chocolate-chip-cookie-cheesecake-bars.html

    Crust:
    • 2 cups almond flour
    • 1 cup shredded coconut
    • 1 1/2 tsp baking powder
    • 1 tblsp psyllium husk
    • 1/2 cup butter, softened
    • 1/2 cup sweetener (try Natvia – I used a Aldi promo product that no longer exists)
    • 1 large egg, room temperature
    • 3/4 tsp vanilla extract
    • 1/2 cup sugar-free chocolate chips (I chopped up some 90% chocolate and added some cacao nibs)
    Cheesecake Filling:
    • 350g cream cheese, softened
    • 1/3 cup powdered sweetener (I used 4 big strawberries and mooshed them instead of using more sweetener)
    • 1/4 cup whipping cream
    • 1 large egg
    • 1/2 tsp vanilla extract
    Instructions
    Crust:
    1. Preheat oven to 325F (approx. 175C) and grease a 9-inch square pan well or just use baking paper.
    2. In a medium bowl, whisk together almond flour, shredded coconut and baking powder.
    3. In a large bowl, beat butter with sweetener until well-combined and fluffy. Beat in egg and vanilla extract.
    4. Beat in almond flour mixture until dough comes together, then stir in chocolate chips. Press about two-thirds of the dough into the bottom of the prepared pan. Bake 10 to 12 minutes, then remove from oven and let cool (it will not be fully baked at this point).
    Filling:
    5. In a large bowl, beat cream cheese with sweetener and whipping cream until combined. Beat in egg and vanilla extract until smooth and creamy.
    6. Pour filling over the cooled crust. Take remaining crust mixture and crumble over the top of the filling, pressing lightly to adhere.
    7. Bake 25 minutes or until crust is golden and filling is just a little jiggly in the center. Remove from oven and let cool, then refrigerate for 1 hour until set.
    Notes
    Serves 20. Each serving has 9.25 g of carbs and 3.87 g of fiber. Total NET CARBS = 5.38 g.

  4. Pancakes – sorry I don’t have the carb count
    125g cream cheese (softened)
    4 eggs
    20g coconut flour
    15g coconut cream
    ¼ to ½ tsp baking powder
    Vanilla and Sweetener to taste
    Mix all ingredients well, bake in butter on low heat. Topping of choice (few raspberries and marscapone are nice).

  5. Made this one http://120dollarsfoodchallenge.com/2015/06/07/sweet-treats-vegan-chocolate-cake/, substituting 1/2 cup of flour for almond meal and all of the sugar for Splenda, and it worked A TREAT! Not very rich, but a great chocolate flavour and an excellent texture at about 15g/12th of a cake.

    Because the rising action comes from the bicarb soda + vinegar, you don’t have to worry about the missing chemical reaction of creaming the butter and sugar together; it’s a perfect one to substitute in the Splenda.

  6. Dark chocolate cake with whipped cream and berry jus – I was looking for a recipe for my son’s birthday. This is what I came up with. It was so delish – a bit too much actually but my BGLs were very stable.

    Dark Chocolate Cake with Berry Jus and Whipped Chream:
    • 200 g (~ 7 oz) dark chocolate (I used 85% cacao)
    • 100 g (~ 3 1/2 oz) butter
    • 100 g Natvia or equiv
    • 4 tbsp almond flour
    • 4 eggs
    Preheat the oven to 160°C. Then start with separating the eggs. Whisk the egg yolk and the Natvia until foamy/bubbly. it should get a whitish colour. Break the chocolate into pieces and melt it with the butter in a bowl over hot water. Alternatively, use a small pan over very low heat, stirring the chocolate butter mixture all the time until the chocolate is almost completely melted. Then set aside and let it cool a little bit. Meanwhile you can beat the egg white until stiff.

    Add the chocolate butter mixture and the almond flour into the egg yolk mixture, and combine everything. At the end, fold in the stiff egg white very carefully.

    Prepare a 26cm cake form by spreading a bit of butter inside and dust it with a little bit of almond flour to prevent the cake from sticking to the form. If you have a smaller one it’s also ok, but the cake might need a bit longer in the oven. Bake for about 40 mins. To make sure the cake is done, check it with a toothpick by sticking it into the middle of the cake. Once the toothpick comes out dry, the cake is done.

    Serve with whipped cream and berry jus. For the berry jus, I put a cup of frozen berries in a saucepan, added 1 1/2 cups of water, brought it to the boil and then simmered for about 30 minutes to reduce. It wasn’t quite thick enough for me so I added a ½ tspn of xantham gum to thicken.

    Cake recipe borrowed from http://taste.narin.com/dark-chocolate-cake-with-forest-berry-foam/760

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