Saturday, September 1, 2012

Low Carb Fast Day 6 Menu with recipes


Three Hard Boiled Eggs
Low Carb Blueberry Muffin

Green Vegetable Juice

Chicken Club Salad

1 cup strawberries with 1/2 cup yogurt

Chinese Five Spice Chicken
Asian Broccoli Stir Fry


Low Carb Blueberry Muffins
  • 2 cups almond flour/almond meal
  • 2 teaspoons baking powder
  • 1/4 teaspoon salt
  • 1/2 cup (1 stick) butter, melted
  • 4 eggs
  • 1/3 cup water
  • 1/4 cup honey
  • 1 cup blueberries (if frozen thaw first)
1) Preheat oven to 350 F.

2) Butter a muffin tin. You can really do it with any size, but I'm basing the recipe on a 12-muffin tin.

3) Mix dry ingredients together well.

4) Add wet ingredients and mix thoroughly (You don't want strings of egg white in there and you don't have to worry about "tunnels" when you are using almond meal).

5) Put in muffin tins (about 1/2 to 2/3 full) and bake for about 15 minutes.

Chicken Club Salad
  • 1 cup shredded cooked chicken breast
  • 1 heart of Romaine lettuce
  • 1/4 cup chopped celery
  • 2 tablespoons  mayonnaise
  • 2 tablespoons plain yogurt
  • 1 tablespoons chopped green onions
  • 1 tablespoon parsley, chopped
  • 1 teaspoon lemon juice
  • 1/8 teaspoon salt
  • pinch pepper
  • 2 cooked bacon strips, chopped
  1. Roughly Chop the lettuce into a large bowl.
  2. Combine the chicken, bacon, celery and onions, add to the bowl. 
  3. In a small bowl, combine the mayonnaise, yogurt, parsley, lemon juice, salt and pepper. Pour over chicken mixture and toss all together.
Serves Two

Chinese Five Spice Chicken

  • 1 1/2 lbs chicken (any combination -- ideal if they are similar sizes -- works great for thighs, but I've done a variety)
  • 1 1/2 tablespoons gluten free soy sauce
  • 1 1/2 tablespoons olive oil
  • 1 garlic clove, pressed
  • 1 teaspoon five spice powder
  • 1/2 teaspoon grated fresh ginger
  • 1 1/2 teaspoon dry sherry
  1. Combine all ingredients except chicken, and use as marinade. Then, marinate chicken at least an hour, but can marinate overnight.
  2. Bake in a 375 F. oven (baste once or twice), or grill, for about 45 minutes or until done.
 This recipe has no carbohydrate.  Serves 2-3
Asian Broccoli Stir Fry
  • 1/2 bunch broccoli - cut into florets, stem peeled and chopped
  • 1 1/2 tablespoons olive oil
  • 1 clove garlic, minced, grated, or pressed
  • 1 teaspoons grated fresh ginger
  • 1 Tablespoons soy sauce
  • 1 1/2 teaspoon dry sherry
  • 1 teaspoons sesame oil
  • 1 teaspoon honey
  • 1 1/2 Tablespoons toasted slivered almonds
  1. Lightly steam broccoli, or microwave in a covered container in small amount of water for 3 minutes.
  2. While that is happening, if the almonds aren't toasted, you can do that in the skillet you're going to use for the broccoli - either in a dry pan or a small amount of oil.
  3. Combine soy sauce, sesame oil, sherry, and sweetener.
  4. Heat the oil in a wok or large skillet.
  5. Stir-fry the broccoli in hot oil for 1-2 minutes, until almost tender. Push to the edges of the pan.
  6. Put ginger and garlic in the center of the pan (add a little more oil if need be), and saute 30-60 seconds, until fragrant.
  7. Put sauce in the pan, and toss all ingredients together. Top with almonds.
Makes 3-4 servings.

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