Low Carb & Tasty Recipes

Low Carb &Tasty Recipes

My name is Amelia Easterbrook and I am a seniorstudying Public Health and Nutrition at the University ofNevada, Reno. As part of my curriculum, I have hadthe wonderful opportunity to be an intern at NevadaDiabetes Association. I chose to create a cookbookthat proves eating a low carb diet can be tasty and fun!I really hope you try some recipes and learn somethingnew. Enjoy!

Broccoli and Cheese Mini Egg OmeletsTotal time: 30 mins Servings: 4Ingredients-4 cups broccoli florets4 large eggs1 cup egg whites¼ cup shredded cheese (such ascheddar or monterey jack)¼ cup freshly grated parmesancheese1 tsp olive oilBlack pepperSaltCoconut oilDirections1. Preheat oven to 350 F.2. Steam broccoli in microwave with alittle water and a pinch of salt for 6minutes.3. When broccoli is cooked, crumble intosmaller pieces and add olive oil. Mixwell.4. Grease muffin tins by using a papertowel to apply a thin layer of coconutoil to 9 tins.5. In a medium sized bowl, beat togethereggs, egg whites, and ½ of cheese.Salt and pepper to taste.6. Add an even amount of broccoli toeach tin.7. Pour egg mixture over prepared tinsuntil about ¾ full.8. Top with additional cheese and bakein oven until cooked, about 20 mins.Tip: Store leftovers in air tight container and save for busy mornings. Heat in microwave for1 minute or until hot. Should be eaten within one week.

Avocado ChipsTotal time: 25 mins Servings: 4Ingredients-1 large, ripe avocado¾ cup freshly grated parmesancheese1 tsp. lemon juice½ tsp. garlic powder½ tsp. Italian seasoningSaltBlack pepperDirections1. Preheat oven to 325 F.2. Line a medium sized baking sheetwith parchment paper.3. In a medium bowl, mash avocado witha fork until smooth. Stir in cheese,lemon juice, garlic powder, and Italianseasoning. Season with salt andpepper.4. Place heaping tablespoon-sizedscoops of mixture on baking sheet,leaving about 3 inches betweenscoops. Flatten each scoop with theback of a spoon or measuring cup. (Ifyou are having difficulty, spray back ofmeasuring cup with non-stick cookingspray)5. Bake until crisp and golden, 15 to 18minutes, then cool completely. Servesat room temperature.SalsaIngredients--3 large ripe tomatoes1 small red onion, peeled½ cup cilantro1 or 2 jalapeno peppers (removeseeds for less heat)2 cloves garlic3 tbsp. lime juiceSalt to tasteDirectionsOption 1- Chop all ingredients up small for achunkier salsaOption 2- Place all ingredients in food processorfor a smoother salsaMaking your own salsa is easy and customizable! It also doesn’t have sneaky addedsugar that most store bought salsa have!

Kale ChipsTotal time: 25 mins Servings: 4Ingredients-8 loosely packed cups kale, torn into1-1½“ pieces, tough stems removed2 tbsp. avocado oil (olive oil or meltedcoconut oil can be used as analternative)¼ tsp. saltSeasonings (optional)*my favorite seasoning conbination islemon pepper and garlic powderDirections1. Preheat oven to 325 F.2. Wash and dry kale. Place in largecontainer that has a lid.3. Pour oil over kale, close container lid,and shake until kale is evenly coated.4. Spread out over baking sheet andsprinkle with salt and seasonings ifdesired.5. Bake until crispy, 20 to 22 mins.Tip: Store chips in an airtight container for up to one week. Make sure chipsare completely cool before storing.

Fruits and Veggies as SnacksFruits and Vegetables are great quick and easy snacks. Spend the time at thebeginning of each week, or whenever you do your grocery shopping, to wash and cutyour fruits and vegetables. Store them in single serving containers. I use small masonjars, but plastic bags work well too! Now you have a snack already prepared for whenyou are on your way out the door1 serving equals 1 cup cut upLow carb fruitsLow carb vegetablesWatermelon 11gStrawberries 13gBlackberries 14gRaspberries 15gCantelope 13gAvocado 12gHoneydew 15gPeaches 15gCucumber, peeled 3gCucumber, with peel 4gCelery 3gWhite mushrooms 2gCabbage 5gIceberg lettuce 2gRomaine lettuce 2gSpiniach 1gBroccoli 6gBell peppers 6gZucchini 4gCauliflower 5gAsparagus 5gRadishes 4gRoma tomatoes 8g

Cabbage EnchiladasTotal time: 40 mins Servings: 4Ingredients---1 head green cabbage1 tbsp. avocado oil (olive oil can beused as an alternative)1 large onion, chopped1 red bell pepper, chopped2 cloves garlic, minced2 tsp. ground cumin2 tsp. chili powderSalt3 cups shredded, cooked chicken (youcan cook your own, or to make thingseasier, buy a precooked rotisseriechicken)1 1/3 cups red enchilada sauce2 tbsp. chopped cilantro, plus more forgarnish1 cup shredded monterey jack cheese½ cup shredded cheddar cheeseCoconut oilSour cream, for drizzlingDirections1. Preheat oven to 350 F.2. In a large pot, boil 4 cups of water.Using tongs, dip each cabbage leaf inwater for 30 seconds and place on apaper towel-lined plate to dry.3. In a large skillet over medium heat,heat oil. Add onion and bell pepperand season with a pinch of salt. Cookuntil soft, about 5 minutes, then stir ingarlic, cumin, and chili powder. Addshredded chicken and 1 cup ofenchilada sauce then stir. Turn offheat and stir in cilantro.4. Grease a 13x9 in baking dish byapplying a thin layer of coconut oilwith a paper towel to dish.5. Place a heading amount of chickenmixture into the center of eachcabbage leaf. Fold the short sides ofthe cabbage leaf first, then roll intocylinder- like a burrito! Place inprepared baking dish and repeat untilall of the chicken mixture is used.6. Spoon remaining 1/3 cup enchiladasauce over cabbage enchiladas andsprinkle with both cheeses. Bake untilmelty, about 20 mins. Garnish withsour cream and more cilantro andserve.If you try this and cabbage just isn’t your thing, opt for a low carb tortilla!

Zoodles (Zucchini Noodles)Total time: 10 mins Servings: 4Ingredients-3 medium zucchini1 tbsp. avocado oil or olive oilDirections1. Using a peeler, make long peels downthe length of the zucchini. Keeppeeling until you have used as muchof the zucchini as you can. (If youwant to get serious about zoodles, youcan purchase a spiralizer. You will getabout the same results, but thespiralizer will save you some time.)2. Add oil to sauce pan over mediumheat and sauté your zoodles until theybecome tender, about 4 to 6 minutes.Homemade Pasta SauceTotal time: 55 mins Servings: 4Ingredients--1 lb lean ground beef or ground turkey1 cup tomato sauce (no salt added)1 can tomato paste2 large tomatoes, cut into chunks1 tsp. butterSalt and pepper to taste4 garlic cloves, minced1 ½ tbsp. Italian seasoningDirections1. Brown the ground meat with the butterin a large skillet over medium heat.Season it lightly with salt and pepper.2. When the meat is cooked, add thetomato sauce, tomato paste, andchunks of freshly chopped tomatoes.3. Add the garlic and Italian seasoningas you continue to simmer.4. Cook and stir over medium-low heatuntil the tomatoes have mostly brokendown, about 30 to 45 mins.

Cauliflower PizzaTotal time: 35 mins Servings: 2-3Ingredients-Cauliflower pizza crust (can bepurchased frozen at Trader Joe’s)Olive oilToppings for pizzaDirections1. Preheat oven to 450 F. Place bakingsheet (or pizza stone if you have one)in the oven to heat up while oven ispreheating.2. When oven is done preheating andbaking sheet is hot, place frozen pizzacrust and bake for 10 to 12 mins. Flipand bake an additional 10 to 12 mins.3. Brush olive oil all over pizza crustmaking sure you get all the way to theedges. Place toppings on pizza andbake until topping is bubbly andbrown, about 6 to 8 mins.Prosciutto and Pear-1 yellow onion, thinly sliced andcaramelized1 pear thinly sliced1 tsp. thyme½ cup smoked gouda, shredded½ cup mozzarella, shredded¼ cup gorgonzola, crumbled3 slices prosciutto, rolled up and thinlyslicedMargherita-¾ cup pizza sauce2 roma tomatos, thinly slicedHalf cup freah basil1 cup shredded mozzarella cheese

Turkey Burgers with Lettuce BunsTotal time: 20 mins Servings: 4Ingredients--1 lb lean ground turkey½ cup crumbled feta cheese¼ cup chopped fresh basil1 tsp. Worcestershire sauce½ tsp. saltBlack pepper8 pieces of iceberg lettuceDirections1. In a large bowl, mix together groundturkey, feta cheese, chopped basil,Worcestershire sauce, salt and pepperwith your fingertips. Make sure to notover work the meat. Shape the meatmixture into 4 patties. Don’t make thepatties too thick or they will take toolong to cook.2. Heat up a cast iron skillet overmedium heat for a couple of minutes.(Or if you have a grill, that would workgreat too)3. Once the pan is hot, add the turkeypatties (you might have to do a coupleof batches depending on the size ofyour skillet) and cook for about 3minutes on each side or until center ofburger reads 165 F.4. Serve immediately using pieces oficeberg lettuce as a bun!Creamy Mashed CauliflowerTotal time: 10 mins Servings: 4Ingredients-1 head of cauliflower, cut up into smallpieces4 cloves of garlic, crushed and peeled1/3 cup milk2 tsp. olive oil1 tsp. butter½ tsp. saltBlack pepperDirections1. Place cauliflower florets intomicrowave safe dish with ¼ cup waterand garlic. Cover and microwave onhigh until tender, about 3 to 5 minutes.2. Drain water and place cauliflower infood processor with milk, olive oil,butter, salt, and pepper. Process untilcreamy. Serve warm.

Stir FryTotal time: 35 mins Servings: 8Ingredients-1 can (14 ½ oz) chicken broth¼ cup reduced sodium soy sauce2 tbsp. cornstarch1 tbsp. sugar2 tsp. minced garlic1 tbs. fresh grated ginger¼ tsp. crushed red pepper (optional)1 tbsp. avocado oil1 ½ lbs. chicken breasts, cut up intothin strips- 1 cup broccoli florets- 1 cup thinly sliced carrots- 1 cup red bell peppers strips- 1 cup sugar snap peas*feel free to use 4 cups of whatevervegetables you would like! I always usewhatever I have on hand.Directions1. Mix broth, soy sauce, cornstarch,sugar, garlic powder, ginger andcrushed red pepper in small bowluntil smooth. Set aside.2. Heat oil in large nonstick skillet onmedium-high heat. Add chicken inseveral batches; stir fry 5 minutesuntil cooked through. Remove fromskillet. Repeat with remainingchicken, adding additional oil ifneeded. Add vegetables to skillet;stir fry 3 minutes. Return chicken toskillet.3. Stir soy sauce mixture. Add toskillet; stirring constantly, bring toboil on medium heat and boil 5minutes or until sauce is slightlythickened. Serve with cooked rice,if desired.Tip: making your own sauce reduces the amount of added sugar!

Fried Cauliflower RiceTotal time: 30 mins Servings: 4Ingredients-1 medium head (or 4 cups)cauliflower, rinsed1 tbsp. sesame oil2 egg whites1 large eggpinch of saltcooking spray1/2 small onion, diced fine1/2 cup frozen peas and carrots2 garlic cloves, minced1 tbsp. freshly grated ginger5 scallions, diced, whites and greensseparated3 tbsp. soy sauceDirections1. Remove the core and let thecauliflower dry completely.2. Coarsely chop into florets, then placehalf of the cauliflower in a foodprocessor and pulse until thecauliflower is small and has thetexture of rice or couscous – don’tover process or it will get mushy. Setaside and repeat with the remainingcauliflower.3. Combine egg and egg whites in asmall bowl and beat with a fork.Season with salt.4. Heat a large sauté pan or wok overmedium heat and spray with oil.5. Add the eggs and cook, turning a fewtimes until set; set aside.6. Add the sesame oil and sauté onions,scallion whites, peas and carrots,garlic, and ginger about 3 to 4minutes, or until soft. Raise the heat tomedium-high.7. Add the cauliflower “rice” to the sautépan along with soy sauce. Mix, coverand cook approximately 5 to 6minutes, stirring frequently, until thecauliflower is slightly crispy on theoutside but tender on the inside.8. Add the egg then remove from heatand mix in scallion greens.

Low carb fruits Watermelon 11g Strawberries 13g Blackberries 14g Raspberries 15g Cantelope 13g Avocado 12g Honeydew 15g Peaches 15g Low carb vegetables Cucumber, peeled 3g Cucumber, with peel 4g Celery 3g White mushrooms 2g Cabbage 5g Iceberg lettuce 2g Romaine lettuce 2g Spiniach