Friday, January 27, 2017

Meal Prepping - Low Carb Meal Recipes

By Lisa VanWilliams
All of the families I cook for have started the New Year off right and they are all eating healthy! Today's client prefers healthy low-carb meals and I made a bunch of tasty dishes. As a private chef I cook tons of food, yet I struggle to feed my own family. I have two children under the age of six that only eat three things (chicken nuggets, french fries & clam chowder), and none of my cooking. I come across many dishes that look tempting enough to make in my own home for my husband and I, and today I made a few good ones I wanted to share!

Beef and Cashew Stir-Fry
This is a fragrant dish and you can add whatever veggies you prefer if this mix does not suit you. I like to hit the cashews with a hammer in a sandwich bag to get them extra fine and sprinkle them on top at the end.

1 tablespoon olive oil
1 lb Sirloin
1 onion, cut into thin wedges
1 red pepper, cut into thin strips
1 bunch broccolini
1 teaspoon ginger
1 teaspoon garlic
1 teaspoon chili sauce
1/4 cup hoisin sauce
1 1/2 tablespoon oyster sauce
toasted cashews
steamed brown rice

1. Heat oil in wok or pan over high heat. Cook the beef in batches, for 1-2 minutes, until well browned. Remove from the pan.
2. Heat a little more oil over medium heat, add the onion, red pepper, broccolini, ginger, garlic, and chili. Cook and toss around for 3-4 minutes or until just tender.
3. Return the beef to pan with the combined sauces. Toss until well mixed and heated.
4. Serve over brown rice and sprinkle w cashews

Glazed Carrots w Orange and Ginger
This is a great way to sweeten the carrots and adds a nice pop of citrus with the beef stir fry.

Tomato Basil Chicken
This is a classic. You can't go wrong with chicken cutlets, basil, tomatoes, and balsamic! Great recipe for reheating as well. I will make this.

Roasted Root Vegetables w Rosemary
I omitted the leeks because the store was out of them and I substituted some scallions in at the end.

Pecan-Crusted Honey Mustard Salmon
Yum Yum Yum...I would eat anything encrusted in pecans. Again, take a hammer to the pecans for extra fine and I leave a few pieces in there for texture.

French Cut Green Beans w Almonds and Fried Onions

I also did a couple batches of McCormick Grill Mates marinated chicken. Grilled chicken is great to keep on hand for extra protein and they are packed with flavor. You can toss these on a salad, put them in a wrap, use them for soup, or just eat them plain.
The have tons of options, and they are all great.

Grill Mates - Island Woodfire & Smoky Applewood Grilled Chicken


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  2. I’m on a very low carb eating plan that allows real, natural fats and meat protein, but does not allow garlic, milk or flour. I’ve discovered since starting this just after Easter that I have a bit of a gluten sensitivity, too, as gluten causes inflamation and achiness in my joints. I’m willing to “cheat” just a smidge by using a very small amount of garlic powder, and I can certainly substitute heavy cream for milk, but I’m not sure what to do to replace the flour. Can it be omitted completely?

    1. Hi Sonia,

      Tapioca Flour is a great grain free flour substitute. It's made from the cassava root and Bob's Red Mill makes it. It's a staple in gluten free baking as well. It's also low carb. Good Luck!

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