Carbohydrate balanced Meals

Achieve carbohydrate balance with some recipes that not only decrease the carbohydrate content but increase the protein and lower the fat as well! I love these familiar comfort foods, and with some simple adjustments, they can be part of your eating plan.

Honey Mustard Chicken Salad

Ingredients:

¼ c. plain low-fat yogurt

1 T. dijon mustard

2T chopped fresh parsley

1 tsp honey

½ tsp lemon zest

1 tsp. Fresh lemon juice

Salt and pepper to taste

2 cups chicken breast, shredded or sliced

¼ c. toasted almonds

1.  Cook chicken seasoned with salt and pepper to an internal temperature of 160 degrees.
2. Whisk together yogurt, mustard, honey, chopped parsley, honey, lemon zest, and lemon juice.
3. Add chicken and toss together.

Yield 4 servings

Calories 172; fat 6g; Protein 24 g; carbohydrate 3.5 g; fiber .1; sugars 2.3; sodium 146 mg.

Chicken Fried Cauliflower Rice

Ingredients:

3 T. Olive oil divided

1 pound boneless skinless chicken breasts, cut into ½ inch pieces

½ tsp fresh ginger grated or ¼ tsp ginger powder

1 garlic clove minced

1 medium onion chopped

1 package frozen riced cauliflower

1-12 ounce package of frozen peas and carrots

2 eggs beaten

2 T. low sodium soy sauce

½ c. sliced scallions

1. Heat a large skillet over medium heat, add 1 ½ T. olive oil, add chicken and stir continuously while cooking until cooked through, no longer pink.
2. Remove from heat.
3. Add the remaining oil, and saute onion until soft but not browned.
4. Add riced cauliflower and peas, and carrots. Cover and cook until vegetables are heated through.
5. Push vegetables to the edges of the skillet, making a well in the middle.  Add eggs and continue cooking while stirring frequently.  Once eggs begin to cook, incorporate eggs throughout mixture, add chicken back to mixture, stir in soy sauce and continue cooking for 5 minutes.
6. Arrange on a serving plate and sprinkle with chopped scallions.

Zucchini Boats

Ingredients:

4 medium zucchini

Quick spaghetti sauce ( https://laurazervos.com/high-protein-pastas-have-you-tried-them-yet/ )

1 pound ground beef or turkey

¾ c. parmesan cheese

3 ounces shredded mozzarella cheese

Preheat oven to 400 degrees

1.Slice zucchini in half lengthwise

2. Using a paring knife, make slices into the flesh along the length of the zucchini, careful not to cut through the skin.

3. Place flesh side down on a sheet pan sprayed with cooking spray.

4. Bake in a 400-degree oven for twenty minutes. Remove from oven and allow to cool.

5. When cool, scoop out the flesh and reserve.

6. Saute beef with onions in 1 T. olive oil until well browned.  Add garlic and saute 

 another 2-3 minutes longer, add the cooked zucchini pulp.

7.  Add quick sauce to the meat mixture and cook on medium heat for 20 minutes.

8. Using cooking spray, grease a 13 X 9 baking dish.  

9. Arrange the zucchini in the baking dish and evenly distribute the meat sauce mixture.

10. Sprinkle with mozzarella and parmesan cheese.

11.  Bake in a 350-degree oven; until heated through and lightly browned.

Chewy Date Brownies

Ingredients:

1 cup of dried and pitted Medjool dates

3/4 cup of boiling water

1 large egg, beaten

¼ cup canola oil

1 tsp vanilla

1 c. almond flour

¼ c. unsweetened cocoa powder

½ tsp salt

4 ounces of 80% chocolate broken into pieces

¼ c. chopped walnuts

1.  Preheat the oven to 350 degrees.
2. Pour boiling water over dates and allow to soak for 10-15 minutes.
3. Using a slotted spoon, remove the dates from the water (reserve water), and using a food processor, pulse dates to make a paste.  If it is too thick, add a little more water. You should have about ¾ cup of paste.
4. In a small bowl, sift together almond flour, cocoa, and salt; set aside.
5. Transfer date paste to a large bowl, add egg, oil, and vanilla, and stir until smooth.
6. Gradually add flour mixture and stir until well blended.
7. Pour batter into an 8 X 8 pan lined with parchment.
8. Sprinkle chopped walnuts on top.
9. Bake for 30-35 minutes.