Tag: low carb

  • Shakshuka with Red Peppers and Goat Cheese

    Shakshuka with Red Peppers and Goat Cheese

    How to Make Shakshuka with Red Peppers and Goat Cheese

    Shakshuka is an Eastern Mediterranean dish of eggs poached in a flavorful tomato sauce. It’s the ultimate all-purpose meal—it’s quick and easy to make, it’s great for breakfast, lunch, or dinner, and it all comes together in one pan for minimal cleanup. This can be a whole meal on its, or you could serve it with a side salad or whole wheat pita to sop up the sauce.


    15 min prep time


    15 min cook time


    4servings


    1 slice (with 2 eggs)

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    Step-By-Step Instructions:

    1. Preheat your oven to 425 degrees.
    2. Heat the olive oil over medium-high heat in a large oven-proof skillet. Add the onion and sauté for about 3 minutes, until translucent. Add the garlic, red pepper and spices and sauté until the red pepper is soft (about 2 minutes).
    3. Add the crushed tomatoes and the spinach. Sauté for 2 minutes. Turn off the heat.
    4. Using a wooden spoon, create 8 wells in the pan of veggies. Crack an egg into each well. Put the skillet in the preheated oven and bake for about 7 minutes or until the eggs are set.
    5. Remove from the oven and crumble the goat cheese on top while still warm. Cut into 4 equal slices (with 2 eggs each) to serve.
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    Nutrition facts

    4 Servings



    • Serving Size

      1 slice (with 2 eggs)


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        4.5g

        23%
      • Trans Fats
        0g

    • Cholesterol
      380mg

      127%

    • Sodium
      270mg

      12%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        9g
      • Added Sugars
        0g

        0%

    • Protein
      18g

    • Potassium
      910mg

      19%

    Ingredients

    olive oil
    1/2 tbsp

    small yellow onion (diced)
    1

    garlic (minced)
    2 clove

    red bell pepper (diced)
    1/2

    paprika
    1/2 tsp

    Sea salt
    1/8 tsp

    black pepper
    1/8 tsp

    canned crushed tomatoes
    1 (28-oz) can

    baby spinach
    3 cup

    eggs
    8

    goat cheese
    1/4 cup

  • Sesame Soy Salad Dressing

    Sesame Soy Salad Dressing

    How to Make Sesame Soy Salad Dressing

    Making your own salad dressing at home is quick and easy, and it allows you to control salt, sugar, and other ingredients.


    5 min prep time


    16servings


    1 tbsp

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    Step-By-Step Instructions:

    1. Add all ingredients to a jar with a tight fitting lid. Shake vigorously until everything is well combined. Store dressing in the jar in the fridge for up to 2 weeks. If it separates, shake again just before using.
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    Nutrition facts

    16 Servings



    • Serving Size

      1 tbsp


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g
      • Added Sugars
        0g

        0%

    • Protein
      0g

    • Potassium
      120mg

      3%

    Ingredients

    lower sodium soy sauce
    1/4 cup

    rice vinegar
    1/4 cup

    avocado oil
    1/4 cup

    sesame oil
    2 tbsp

    erythritol (or other sugar substitute)
    1 tbsp

  • Smoked Salmon & Cucumber Bites

    Smoked Salmon & Cucumber Bites

    How to Make Smoked Salmon & Cucumber Bites

    If you love bagel and lox, try this low carb alternative featuring smoked salmon and cream cheese on cucumber slices. These make great appetizers for entertaining, or a snack just for you!


    15 min prep time


    6servings


    4 cucumber bites

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    Step-By-Step Instructions:

    1. Cut the ends off of the cucumber. Slice into 24 rounds, about ¼-inch thick
    2. Chop 2 tbsp of the dill and add to a medium bowl. Remove the stems from the rest of the dill and separate into small sprigs. Set the sprigs aside.
    3. In the medium bowl with the chopped dill, add the cream cheese, lemon zest and juice and pepper to the bowl.
    4. Spread about 1 tsp of the cream cheese mixture onto each cucumber slice. Top each one with a piece of salmon and garnish with a dill sprig. Arrange on a platter and enjoy!
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    Nutrition facts

    6 Servings



    • Serving Size

      4 cucumber bites


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        2.6g

        13%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      5g

    • Potassium
      150mg

      3%

    Ingredients

    cucumber(s)
    1 large

    fresh dill (divided)
    1/4 cup

    light cream cheese
    4 oz

    lemon zest
    1 tsp

    lemon juice
    1 tsp

    black pepper
    1/4 tsp

    cold smoked salmon (cut into 24 pieces)
    4 oz

  • Low-Carb Rosemary Flax Crackers

    Low-Carb Rosemary Flax Crackers

    How to Make Low-Carb Rosemary Flax Crackers

    There are a growing number of low carb cracker options in stores, but why not try making your own? These savory crackers are made with rosemary and parmesan. Chia and flax seeds provide tons of fiber and omega-3 fatty acids. The result is crispy crackers with only 4 grams of carbohydrate and 3 grams of fiber per serving!


    6 min prep time


    10 min cook time


    12servings


    6 crackers

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat your oven to 400 degrees F. Line two baking sheets with parchment paper. Spray with avocado oil cooking spray.
    2. In a large bowl, mix the ground flax, chia seeds, cheese and rosemary. Add the egg and water and mix well.
    3. Take teaspoon sized amounts of the dough and roll into balls. Place the balls on the prepared baking sheet with enough room to spread into crackers. Cover with another layer of parchment paper. Press down using your hands to flatten into round crackers.
    4. Bake for 6 minutes. Turn over and bake for another 2 minutes or until golden brown.
    5. Let cool completely before eating. Store in an airtight container for up to 10 days.
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    Nutrition facts

    12 Servings



    • Serving Size

      6 crackers


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.9g

        5%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      35mg

      2%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        0g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      85mg

      2%

    Ingredients

    avocado oil cooking spray
    1

    ground flax seed
    3/4 cup

    chia seeds
    1/4 cup

    Parmesan cheese (finely grated)
    1/3 cup

    dried rosemary
    2 tsp

    water
    1/2 cup

    large egg
    1

  • Roasted Asparagus with Parmesan

    Roasted Asparagus with Parmesan

    How to Make Roasted Asparagus with Parmesan

    Asparagus is one of the first green veggies to start popping up in early spring. Here is a simple recipe that lets those spears shine! They’re seasoned with pepper and lemon zest, then finished with fresh lemon juice and a dusting of parmesan


    5 min prep time


    15 min cook time


    6servings


    1/2 cup (5-6 spears)

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat your oven to 425 degrees F. Line a baking sheet with parchment paper. Snap the tough ends off of the asparagus and discard.
    2. In a large bowl, toss the asparagus with the olive oil, pepper and lemon zest.
    3. Place the asparagus on the prepared baking sheet in a single layer. Bake for 15 minutes or until tender. Remove from the oven, then sprinkle with cheese and lemon juice.
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup (5-6 spears)


    • Amount per serving



      Calories





      35

    • % Daily value*

    • Total Fat
      1.5g

      2%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      25mg

      1%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      220mg

      5%

    Ingredients

    asparagus
    2 lbs

    olive oil
    1 tsp

    black pepper
    1/4 tsp

    zest of 1 lemon
    1

    Parmesan cheese (grated)
    2 tbsp

    lemon juice
    1 tbsp

  • Tofu Banh Mi Bowl

    Tofu Banh Mi Bowl

    How to Make Tofu Banh Mi Bowl

    Bahn Mi is a Vietnamese sandwich served on a French Baguette. It’s typically filled with pork, pickled vegetables, cilantro, and peppers. In this low carb, vegetarian version, we use tofu instead of pork, ditch the baguette, and toss everything together in a bowl. The result is a colorful, low carb meal packed with a variety of flavors and textures.


    30 min prep time


    15 min cook time


    2servings


    1 bowl

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    Step-By-Step Instructions:

    1. Prepare the pickled vegetables: Add the carrot, radish, jalapeno, 1/2 cup of the vinegar, water and salt to a small bowl. Cover and put in the fridge for 20 minutes.

    2. Drain the tofu: Line a plate with a clean dish towel or 4 layers of paper towels. Set the tofu on top of the towel(s) and fold the rest of the towel(s) on top of the tofu to cover. Put another plate on top of those towels and place something heavy on the top of the stack. Let sit for at least a few minutes to remove some of the water from the tofu.

    3. Marinate the tofu: After it has drained, cut the tofu into 8 slices and add to a medium bowl. Add the lime juice, 2 tbsp of the tamari and sriracha. Cover and let marinate for 10 minutes.

    4. Prepare the dressing: in small bowl, whisk together the mayonnaise, remaining 1/2 tbsp rice vinegar, remaining 2 tsp lime juice, remaining 1 tsp tamari, sesame oil, garlic powder, and pepper.

    5. Cook the tofu: Heat the avocado oil in a medium skillet over medium-high heat. Drain the tofu and discard the excess marinade. Add the tofu slices to the skillet in a single layer (cook in batches if needed). Cook for 6 minutes per side or until golden.

    6. Prepare the bowls: Divide the cabbages between two large bowls. Top each with half the cucumber slices and 4 slices tofu. Drain the pickled carrot and radish, and top each bowl with half the pickled vegetables. Drizzle half the dressing over each bowl, then garnish each with cilantro, basil, and peanuts.

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    Nutrition facts

    2 Servings



    • Serving Size

      1 bowl


    • Amount per serving



      Calories





      360

    • % Daily value*

    • Total Fat
      27g

      35%

      • Saturated Fat
        3.5g

        18%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      740mg

      32%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        7g
      • Added Sugars
        0g

        0%

    • Protein
      17g

    • Potassium
      760mg

      16%

    Ingredients

    shredded carrot
    1/2 cup

    grated daikon radish (or regular red radish)
    1/2 cup

    jalapeño pepper (thinly sliced)
    1

    rice vinegar (divided use)
    1/2 cup plus 1/2 tbsp

    water
    1/2 cup

    salt
    1 tsp

    extra firm tofu
    8 oz

    lime juice (divided use)
    2 tbsp plus 2 tsp

    reduced sodium tamari (divided use)
    2 tbsp plus 1 tsp

    sriracha
    2 tsp

    mayonnaise
    2 tbsp

    sesame oil
    1 tsp

    garlic powder
    1/4 tsp

    black pepper
    1/4 tsp

    shredded red cabbage
    1 cup

    shredded Napa cabbage
    1 cup

    thinly sliced cucumber
    1 cup

    chopped fresh cilantro
    1/4 cup

    chopped fresh basil
    1/4 cup

    chopped unsalted peanuts
    2 tbsp

  • Garlic Sesame Pork Tenderloin

    Garlic Sesame Pork Tenderloin

    How to Make Garlic Sesame Pork Tenderloin

    This quick and easy pork tenderloin recipe gets its savory flavor from a garlic sesame marinade. The tenderloin is cut into slices and pan-seared so it cooks up faster than roasting the whole tenderloin. For a lighter, low carb version of a classic “meat and potatoes” meal, pair this pork tenderloin with our low carb Cauliflower Mashed “Potatoes” and Roasted Asparagus with Parmesan.


    25 min prep time


    12 min cook time


    4servings


    3 oz

    Print Recipe >

    Step-By-Step Instructions:

    1. Remove any silver skin from the pork with a sharp knife. Slice the pork into ½” thick medallions.
    2. In a medium bowl, mix the remaining ingredients. Add the pork and toss with the marinade. Cover and put in the fridge for 20 minutes to marinate.
    3. Preheat your oven to 450 degrees F.
    4. Heat a large ovenproof skillet over medium-high heat. Spray with cooking spray. Add the pork and sear for 1 minute per side or until golden brown.
    5. Put the skillet in your preheated oven and cook for 5 minutes. Flip the pork and cook for 5 minutes or until a thermometer inserted into the thickest part reads 145 degrees F.
    6. Let the pork rest for 5 minutes, then serve.
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    Nutrition facts

    4 Servings



    • Serving Size

      3 oz


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      290mg

      13%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g
      • Added Sugars
        0g

        0%

    • Protein
      23g

    • Potassium
      380mg

      8%

    Ingredients

    pork tenderloin
    1 lbs

    sesame oil
    1 tbsp

    tamari (reduced sodium)
    2 tbsp

    garlic (crushed)
    4 cloves

    black pepper
    1/4 tsp

  • Low-Carb Easy Tiramisu

    Low-Carb Easy Tiramisu

    How to Make Low-Carb Easy Tiramisu

    This low carb version of tiramisu uses a coffee-soaked almond crumble instead of lady fingers. The creamy topping is made of Greek yogurt with a hint of mascarpone cheese for a lighter dessert with the same great taste.


    15 min prep time


    3 min cook time


    6servings


    1 serving glass

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium skillet over medium heat, toast the almond flour for 3 minutes or until golden, stirring often to avoid burning.

    2. In a small bowl, mix the toasted almond flour, 1 1/2 tbsp of the erythritol, cinnamon and salt. Add the espresso and stir. Divide between 6 serving glasses (about 1 heaping tablespoon each).

    3. In a medium bowl, mix the yogurt with the mascarpone, remaining 1/4 cup erythritol, rum, orange zest and vanilla. 

    4. Spoon about 1/3 cup on top of the coffee-almond base in each of the serving glasses. Dust each tiramisu lightly with cocoa powder just before serving.

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    Nutrition facts

    6 Servings



    • Serving Size

      1 serving glass


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      125mg

      5%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      10g

    • Potassium
      177mg

      4%

    Ingredients

    almond flour
    1/2 cup

    erythritol or other sugar substitute (divided use)
    1/4 cup plus 1 1/2 tbsp

    ground cinnamon
    1 tsp

    salt
    1/4 tsp

    espresso or strong coffee
    1 tbsp

    Plain Nonfat Greek yogurt
    2 cup

    mascarpone cheese
    3 tbsp

    dark rum
    1 tbsp

    orange zest
    2 tsp (from 1 orange)

    vanilla extract
    1 tsp

    cocoa powder
    1 tsp

  • Low-Carb Cauliflower Mashed “Potatoes”

    Low-Carb Cauliflower Mashed “Potatoes”

    How to Make Low-Carb Cauliflower Mashed “Potatoes”

    We’re not going to say that this mashed cauliflower tastes exactly like mashed potatoes, but it’s so good we promise you won’t mind. This dish makes a great low carb addition to a classic “meat and potatoes” meal. We suggest pairing with this Garlic Sesame Pork Tenderloin and Roasted Asparagus with Parmesan.


    10 min prep time


    10 min cook time


    4servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Cut the cauliflower into florets (discard the thick stem). Insert a steamer basket in a large pot and fill the pot with water up until the level of the steamer basket. Add the cauliflower florets. Cover the pot and steam over high heat for 8 minutes or until the cauliflower is softened.
    2. Drain the cauliflower and add it to a large bowl. Use a fork or potato masher to mash the cauliflower. Stir in the butter and cheese while the cauliflower is still hot. Add the salt and pepper and stir until the mixture is mostly smooth and creamy. Serve and top with chives.
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    Nutrition facts

    4 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      4g

    • Potassium
      410mg

      9%

    Ingredients

    cauliflower
    1 large head

    butter
    2 tsp

    grated white cheddar cheese
    1/4 cup

    salt
    1/8 tsp

    black pepper
    1/8 tsp

    chopped fresh chives
    2 tbsp

  • Low-Carb Cauliflower Breadsticks

    Low-Carb Cauliflower Breadsticks

    How to Make Low-Carb Cauliflower Breadsticks

    Enjoy the savory taste of cheesy garlic bread without all the carbs! These “bread” sticks are great on their own paired with a soup or pasta. You could also use this recipe as the base for a low carb pizza or flatbread.


    10 min prep time


    35 min cook time


    12servings


    1 breadstick

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat your oven to 375 degrees F.

    2. Line a rimmed baking sheet with parchment paper and spray with cooking spray. Pour on the riced cauliflower and spread into an even layer. Bake for 15 minutes. Remove cauliflower from the oven, and turn the temperature up to 450 degrees F.

    3. Line a large bowl with two layers of paper towels or a clean dish towel. Pour in the cooked cauliflower and let it cool.

    4. Add another layer of towels on top of the cooled cauliflower and press down with your hands. Squeeze out as much liquid as you can.

    5. In a large mixing bowl, mix the cauliflower, egg whites, 1/2 cup of cheese, garlic powder, herbs and pepper.

    6. Line your baking sheet with a fresh layer of parchment paper. Spray with cooking spray. Place your cauliflower dough on the prepared baking sheet and press into an even rectangle about 1/4” thick and 7×9” in size. Bake for 20 minutes, then sprinkle the rest of the cheese on top. Broil a couple more minutes until the cheese melts and starts to brown.

    7. Let cool, then cut into 12 breadsticks.

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    Nutrition facts

    12 Servings



    • Serving Size

      1 breadstick


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      90mg

      4%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      5g

    • Potassium
      175mg

      4%

    Ingredients

    fresh riced cauliflower
    2 (16-oz) bags

    egg whites
    1/4 cup

    shredded part-skim mozzarella cheese (divided use)
    1 cup

    garlic powder
    1 tsp

    dried oregano
    1 tsp

    dried basil
    1/2 tsp

    dried thyme
    1/2 tsp

    black pepper
    1/4 tsp