Tag Archives: Low-fat

Easy Low Fat Spicy Thai Peanut Shrimp Stir Fry

Easy Low Fat Spicy Thai Peanut Shrimp Stir Fry
pb2 shrimp stir fry thai peanut low fat low carb gluten free bell pepper carrot onion broccoli

So there I was at Costco one weekend enjoying an interesting people watching episode when I found myself standing next to the PB2. I had heard about PB2 but wasn’t really sure what it was. So, being that I was in Costco, I threw it in my cart because I knew I needed it. I just didn’t know for what yet.

Later that night I was cruising Pinterest for what to do with PB2. I found a zillion recipes. I feel like I’ve been missing out on so many yummy things because of all the fat in regular peanut butter. So I wasted no time in picking a recipe.

If you don’t know about PB2, its a powdered peanut powder. Think, powdered peanut butter. 85% of the fat and oil is removed making it only 45 calories a serving compared to peanut butters 165 calories. It also has 1.5 grams of fat (no saturated fat) compared to peanut butters 16 grams of fat! That’s huge. 

I love a creamy peanut sauce with my Thai food so I found this recipe, tweaked a couple of things, made it and LOVED IT. No more shying away from Thai peanut recipes because of all the fat in peanut butter!!

Chop those veggies!

pb2 shrimp stir fry thai peanut low fat low carb gluten free bell pepper carrot onion broccoliSaute those veggies!

pb2 shrimp stir fry thai peanut low fat low carb gluten free bell pepper carrot onion broccoliWhip up the sauce! So easy.

pb2 shrimp stir fry thai peanut low fat low carb gluten free bell pepper carrot onion broccoliCombine shrimp with cooked veggies then add sauce. That’s it.

pb2 shrimp stir fry thai peanut low fat low carb gluten free bell pepper carrot onion broccoliEnjoy!

pb2 shrimp stir fry thai peanut low fat low carb gluten free bell pepper carrot onion broccoli

5.0 from 1 reviews
Easy Low Fat Spicy Thai Peanut Shrimp Stir Fry
 
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Author:
Recipe type: Protein, Low Carb, Pescetarian
Serves: 4
Ingredients
  • SHRIMP:
  • 12 ounce bag frozen cooked shrimp
  • 1 red bell pepper, sliced into matchsticks
  • 1 orange or yellow bell pepper, sliced into matchsticks
  • 1 onion, sliced
  • 2 large carrots, shaved
  • 2 cups broccoli florets
  • 2 Tbsp coconut oil
  • *Optional: 1 tsp red pepper flakes or more if you really like your eats hot hot hot
  • SAUCE:
  • 4 Tbsp rice vinegar
  • 1 Tbsp sriracha (more if you like it really spicy)
  • 4 Tbsp coconut aminos
  • 5 Tbsp pb2 (powdered peanut butter). Can add ½ Tbsp at a time if needed for thickening up the sauce.
  • **Serving suggestion: Top some sprouted brown rice, quinoa, brown rice pasta or shredded cabbage.
Instructions
  1. Heat coconut oil on medium heat and add your sliced bell pepper, onion, carrots and broccoli. Saute, stirring occasionally.
  2. While your veggies are sauteing, prepare your sauce.
  3. In a small bowl mix coconut aminos, rice wine vinegar, PB2 and sriracha. If you feel you would like the sauce thicker, add a ½ Tbsp of PB2 at a time until thick enough for your taste.
  4. Once veggies are almost fully cooked, add shrimp and cook for about 2 minutes.
  5. Once the shrimp has cooked for about 2 minutes, add the sauce and continue cooking another minute or so.
  6. Eat it as is or top some sprouted brown rice, quinoa, brown rice pasta or shredded cabbage.

 

 

Sweet Potato and Carrot Turkey Chili

Sweet Potato and Carrot Turkey Chili

*Vegan Optional*

paleo gluten free sweet potato carrot turkey chili quinoa bean kidney protein onion slow cooker

Again, I’m thinking about my poor freezing cold family and friends back home in Illinois. But anytime is a good time for chili but none more fitting than when it’s cold outside so I made this super nutritious, low fat chili, PALEO, gluten free and vegan optional chili.

The sweet potato and carrot give this chili a subtle sweetness and combined with the spiciness of the cayenne pepper and other seasoning, makes the tastiest combination. This is not your Dads chili.

paleo gluten free sweet potato carrot turkey chili quinoa bean kidney protein onion slow cooker

This chili is super easy, the only things you precook is the turkey and onion and you can cook them in the same pan. Then you dump everything else in your cooker, add the cooked turkey and onion and set the timer. Done and Yum!

You can easily make this vegan buy replacing the turkey with a cup of quinoa and 2 cups of water or by adding more sweet potato and carrot and an extra can of beans.

Sweet Potato and Carrot Turkey Chili
 
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Author:
Recipe type: Paleo, Gluten Free, Vegan optional
Serves: 12 servings
Ingredients
  • 2 pounds organic ground turkey
  • 4 large organic carrots, peeled and chopped small
  • 2 large organic sweet potatoes, peeled and cubed (about 1 inch cubes)
  • 1 large organic yellow onion diced (about 1½ cups)
  • 2 cans organic tomato sauce
  • 2 cans organic dark red kidney beans (drained and rinsed)
  • 1 can organic black beans (drained and rinsed)
  • 1 can fire roasted diced tomatoes (do not drain)
  • 4 tsp chili powder
  • 1 tsp dried mustard
  • ½ tsp cayenne pepper
  • ½ tsp dried basil
  • ½ tsp black pepper
  • **Optional: 1 large jalapeno diced (include seeds for more heat, exclude for less heat)**
Instructions
  1. Heat olive oil over medium heat in a large skillet.
  2. Add onion and saute until onion is translucent (about 5 minutes)
  3. Add turkey to the pan and continue cooking until turkey is mostly cooked. It will continue cooking in the slow cooker.
  4. Combine cooked turkey/onion mixture and all other ingredients in a 6 quart (or larger) slow cooker, stir everything until combined.
  5. Cook on low for 8-10 hours or high for 4-5 hours.
  6. When the sweet potatoes are soft, it's done.

 

Baked Chicken in Artichoke Hearts and Spinach – Paleo and Gluten Free

Baked Chicken in Artichoke Hearts and Spinach – Paleo and Gluten Free

I don’t think I’ve ever liked artichoke hearts as much as I do in the recipe. It took me a really long time to appreciate them just like asparagus. But now like asparagus, I can say I love artichoke hearts.

Artichoke hearts have antioxidants, 9 times more Vitamin C than orange juice or red peppers and 10 grams of soluble fiber per artichoke. Not a bad resume.

baked chicken artichoke heart spinach paleo gluten free low fat onion carrot vitamin c proteinBrowning the chicken in a pan on the stove prior to baking is totally worth it and I think really makes the recipe go from good to kick ass. I used chicken (bone-in) cut into 8 pieces from Trader Joes. Using a very sharp knife, I removed the skins to make it lower in fat. Use 6 – 8 pieces for a family meal but if its just you and your sweety, 4 pieces will be fine. Just halve the rest of the ingredients.

I also made this same dish with boneless, skinless chicken breast and it came out fantastic too. You’ll prepare everything the same but reduce the baking time by about 5 minutes.

baked chicken artichoke heart spinach paleo gluten free low fat onion carrot vitamin c proteinWhile the chicken is browning on the stove (about 7 – 10 minutes on each side), cut up the onions and carrots. Then once the chicken is browned, remove it to a plate and using the same juices in the pan, saute the onions, carrots, artichokes and garlic. After about 5 minutes, the veggies should be softened up. Now add a bag of fresh baby spinach and once it gets good and wilted, pour everything from your pan into your baking dish and pour the broth over the veggies. Now nestle your chicken pieces in the veggies and broth and bake for 20 – 25 minutes (for bone-in) or 15 – 20 minutes (for boneless). Check to see if its done by slicing into the thickest piece and if there’s no pink, you are good to go.

Baked Chicken in Artichoke Hearts and Spinach - Paleo and Gluten Free
 
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Author:
Serves: 4
Ingredients
  • 1 tablespoon grass fed butter
  • 2 tablespoons extra virgin olive oil
  • 6 - 8 bone-in chicken pieces (thighs, chicken breast, legs) OR 2 - 4 pieces of boneless skinless chicken breasts
  • 2 cans (14-ounces) quartered artichokes, rinsed and drained
  • 1 yellow onion, diced fine
  • 1 red onion, diced fine
  • 1 large carrot, peeled and sliced into thin rounds
  • 2 garlic cloves, finely chopped OR 2 teaspoons minced garlic
  • 1 bag (6 to 8 ounces) fresh baby spinach
  • 1 cup vegetable broth
  • salt and pepper to taste
Instructions
  1. Preheat oven to 425.
  2. Heat oil and butter in a large pan.
  3. Brown chicken for about 7 - 10 minutes each side until nicely browned.
  4. Remove chicken from pan and set aside on a plate.
  5. Using the same juices saute the onions, carrots, artichokes and garlic for about 5 minutes or until veggies have softened up.
  6. Add bag of fresh baby spinach to the pan and once it gets good and wilty.
  7. Put the veggies in large baking dish and pour the broth over the top.
  8. Nestle your chicken pieces in the veggies and broth and bake for 20 - 25 minutes for bone-in OR 15 - minutes for boneless. Just cut the pieces open to make sure there is no pink before serving. If you need to cook longer than do 5 minute increments at a time so not to overcook.
  9. Serve warm but it reheats really good.

 

 

Stuffed Portabella – Spinach Tomato Onion Parmesan and Swiss

Stuffed Portabella  – Spinach Tomato Onion Parmesan and Swiss

stuffed portabella mushroom spinach tomato onion parmesan swiss gluten free vegetarianI’ve made other portabella mushroom variations before like my Ricotta and Spinach one and my Portabella Pizzas but this is my latest variation and it’s awesome! I made them recently for a family that I care for. They actually made the suggestions, I went with it and they were a hit. So I decided to make them for the hubby and I.

Spider (our boy kitty) missed me being in the kitchen. Anytime I cook, he is either sitting right next to me or stretching out on my leg like I was his human scratching post. So cute.

spiderstretchI love stuffed portabellas for many reasons. They are super easy, a filling low fat vegetarian meal, gluten free, super versatile and really quick to make.  You saute everything except the mushrooms in one pan then stuff the ‘shrooms and bake for 20 minutes.

The secret to not having a big watery mushroom mess is pre=baking the water out of the mushrooms while you are sauteing the veggies.

stuffed portabella mushroom spinach tomato onion parmesan swiss gluten free vegetarianTo prep your mushrooms just pre-heat the oven to 400, rinse mushrooms lightly but don’t soak them, remove the gills with a spoon from the mushroom caps, place on a foil covered cookie sheet and bake for 10 minutes. When you take them out, soak up the water that was drawn out with a paper towel. You’ll notice that have flattened out a bit from the water being baked out.

stuffed portabella mushroom spinach tomato onion parmesan swiss gluten free vegetarianPrep mushroom while sauteing veggies, stuff mushrooms, cover with cheese and bake at 400 for 18 – 20 minutes or until the cheese starts to bubble and brown.

stuffed portabella mushroom spinach tomato onion parmesan swiss gluten free vegetarianEat up.

stuffed portabella mushroom spinach tomato onion parmesan swiss gluten free vegetarian

Nom nom nom.

stuffed portabella mushroom spinach tomato onion parmesan swiss gluten free vegetarian

Stuffed Portabella - Spinach Tomato Onion Parmesan and Swiss
 
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Author:
Recipe type: Gluten Free, Vegetarian, Low Fat
Serves: 3 or 4
Ingredients
  • 3 or 4 large portabella mushrooms
  • 1 sweet onion (diced small)
  • 1- 5 or 6 ounce package of fresh baby spinach
  • 1 large tomato or 4 small tomatoes, diced small (can use 1 can of drained diced tomatoes instead)
  • ½ cup of shredded parmesan cheese or italian blend
  • 1 slice of swiss cheese per mushroom
  • 1 Tbsp olive oil
  • ½ tsp each salt and pepper
Instructions
  1. Read recipe all the way through before starting, it'll save time.
  2. Preheat oven to 400.
  3. While the mushroom is prepping, you can get all the sauteed veggies going.
  4. TO PREP MUSHROOM:
  5. Scrape gills from mushroom caps, place on a foil lined cookie sheet and bake gill side up for 10 minutes. After removing from oven, soak up the water with a paper towel and set aside. Keep oven on.
  6. SAUTE:
  7. Heat olive oil and add everything except the mushroom and the cheese. Saute on medium for about 10 minutes. The onions should be translucent and the spinach nice and wilty. If there is too much liquid from the tomatoes, just continue sauteing enough to cook off the liquid.
  8. STUFF MUSHROOMS:
  9. The mushroom prep and the saute should be done roughly around the same time.
  10. Put an equal amount of parmesan in each mushroom.
  11. Top parmesan with veggie mixture.
  12. Top veggie mixture with a slice of swiss.
  13. Bake for 18-20 minutes.
  14. Done and Yum!

 

 

 

 

 

 

Buffalo Chicken Quinoa with Broccoli and Blue Cheese

Buffalo Chicken Quinoa with Broccoli and Blue Cheese

buffalo chicken quinoa broccoli carrot cabbage onion protein low fatIt’s no secret that I love quinoa. Whether it’s for breakfast, lunch, dinner or dessert. It is packed with clean protein and adaptable to any flavors you incorporate into it. This recipe is no different.

buffalo chicken quinoa broccoli carrot cabbage onion protein low fat

This recipe is chock full of buffalo sauce flavor not to mention lots of protein from the chicken and the quinoa. With the broccoli, carrots and cabbage, there is a great dose of veggies in it.

buffalo chicken quinoa broccoli carrot cabbage onion protein low fatTo bring the flavors up a notch, I topped it with some crumbled blue cheese. I always loved buffalo wings with blue cheese dressing so I get the same flavors now but with healthy ingredients and dramatically less fat.

buffalo chicken quinoa broccoli carrot cabbage onion protein low fat

Buffalo Chicken Quinoa with Broccoli
 
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Author:
Recipe type: Protein
Serves: 6
Ingredients
  • 1 cup quinoa (I use the pre-rinsed kind)
  • 2 cups chicken broth
  • 1 pound boneless skinless chicken breast, cut into bite size pieces
  • 2 cups broccoli florets
  • 1 cup shredded carrots
  • 1 cup shredded cabbage
  • 2 roma tomatoes, diced
  • ½ cup blue cheese crumbles
  • 4 green onions (the white part) chopped. Reserve the green parts for garnish
  • 2 Tablespoon ghee or coconut oil (separated)
  • ¼ cup olive oil
  • ½ cup buffalo wing sauce
  • 1 teaspoon seasoned salt
Instructions
  1. Make the quinoa first. I use the pre-rinsed kind but if yours is not already rinsed, rinse thoroughly and drain before cooking.
  2. Put 1 cup uncooked quinoa and 2 cups chicken broth in a medium sauce pan and bring to a boil. Once boiling, reduce heat to a simmer and cover. Let cook for 15 minutes or until all of the liquid has been absorbed, stirring every 5 minutes.
  3. While the quinoa is cooking, in a large skillet heat 1 tablespoon of ghee or coconut oil and add broccoli. Saute on low for 5 minutes, stirring so that it does not burn. You want the broccoli to still be somewhat crunchy, not soggy. Once cooked, set aside.
  4. Using the same pan, add the other tablespoon ghee or coconut oil and saute chicken on medium heat for 5 - 7 minutes. Turning occasionally so all sides are cooked.
  5. While the chicken is cooking, mix up the dressing. In a medium bowl combine olive oil, buffalo sauce and seasoned salt. Whisk until mixed thoroughly. Set aside.
  6. Add broccoli, carrots, cabbage, tomatoes, onions and half of the dressing mixture to the chicken and combine.
  7. Add quinoa next and the second half of the dressing mixture. Mix everything well and bring to a boil. Once boiling, reduce heat to medium and cook for 7 - 10 minutes or until the liquid has cooked off.
  8. Stir in blue cheese crumbles or save them to use as garnish and mix them in one serving at a time.
  9. Serve on a bed of shredded cabbage or in lettuce cups.