Tag: low fat

Easy Egg White Frittata. {Low Carb, Low Fat, High Protein}

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Easy like Sunday morning low carb low-fat frittata

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Before we get going, I have to get something out of the way.

Carbs are not bad.

Fats are not bad either.

There are no bad foods.

(Go ahead and reread those. I’ll wait. It’s important)

Now, this recipe is low in both carbs and fat not because you should avoid them but so it customizable for any meal plan.

Need more carbs with your breakfast? Pair with a side of fruit or sprouted grain toast.

Need more fat with your brekkie?  Then have some avocado with it. Or even a slice of bacon.

Now that we got that out of the way let’s get to it.

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Easy like a Sunday Morning Frittata
  • 3 oz, Canadian Bacon, diced
  • 25 cup, shredded cheddar cheese (use fat-free or low fat if YOU want to keep the dish lower in fat)
  • 4 oz, Tomatoes chopped ( I like to use cherry)
  • 2 Cup Zucchini grated
  • 24 ounces, Egg White (if you wish to add whole eggs, remove 2 oz of whites for every whole egg)
  • ¼ cup fresh basil, torn

 

Preheat oven to 350.

  1. Grate the zucchini. I like to use the grater attachment on the food processor, but a box grater will also work.  Once grated place in a strainer and toss with 1 tsp kosher salt.  Set aside while prepping the rest of the ingredients.
  2. Using a paper towel run the inside of cast iron skillet with olive oil.
  3. Heat pan over medium-high heat. When hot add diced Canadian Bacon.
  4. Meanwhile, beat the egg whites.
  5. Using a paper towel or a tea towel, squeeze out all the excess water from the grated zucchini.
  6. Add tomatoes and zucchini to skillet.
  7. Allow veggies to cook for about 3 mins.
  8. Pour whites in the skillet.
  9. Sprinkle cheese over the top
  10. Place in the oven and bake for about 30 minutes. It is down when the middle is fully set.
  11. Remove from oven, let cool for at least 5 min and top with torn basil.
  12. Eat and enjoy!

Nutrition info for ¼ the skillet: 145 calories  gram fat, 4 grams carbs and 26 grams protein

Low Carb and Low fat

Quick and Easy Turkey Tenderloin

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Are you burnt out on the same old boneless skinless chicken breast? How about trying out some turkey?

Hold up! Before you leave, I’m not talking about the tasteless, bland ground turkey or the dried out bird from the holidays. I’m talking about turkey tenderloins.

Roasted Turkey Tenderloin

Quick and Easy Turkey Tenderloin

Wait, what? The turkey has a tenderloin?!

The tenderloin is the thick cut of meat from between the breasts. Since that muscle doesn’t get much use, it is more tender than the rest of the bird.  I find it is similar to chicken in texture, but with more flavor.  And just like chicken, it is highly versatile! Pretty much any recipe that you would use chicken in you can sub with turkey tenderloin. Grill, roast, stir fry, breaded, pan fried, stuffed, you get the idea.

The tenderloin is a quick cooking very lean cut of meat.  It has 8% more protein than chicken breast and depending on how you prep it, it can be ready to eat in just a few minutes.  3 ounces of cooked turkey tenderloin has only 120 calories, 1 gram of fat and 26 grams of protein.

The biggest (only?) knock on turkey tenderloin is, just like the whole bird, it does dry out if overcooked. So make sure you use a thermometer.  You’ll want to cook it till it reads 160, then let it rest for 10 minutes (to finish cooking).

Below is my favorite super quick and easy way to make it. Be prepared to see more recipes incorporating turkey tenderloin in the coming months.  I’m envisioning maybe an Asian inspired stir fry and a fall-ish dish with roasted squash, Brussel sprouts, and pomegranates?

Quick and easy Turkey Tenderloin

2 Lbs. Turkey tenderloin

3 Tb Soy sauce (use Tamari if gluten Free)

1 Tb Dijon Mustard

2 tsp Poultry seasoning (or rosemary, sage and thyme)

1/2 tsp Garlic powder

1 tsp Salt

  1. Preheat broiler to high, and move rack to 4 inches below heat.
  2. Remove turkey from packaging and blot dry with paper towels. Place on a cooking sheet lined with foil.
  3. Season meat liberally with salt and garlic powder.
  4. In a small bowl mix soy sauce, Dijon mustard and herbs.
  5. Pour half sauce over the turkey. Flip turkey and pour on the rest.
  6. Insert thermometer in middle of the tenderloin.
  7. Place in oven and broil for approximately 20 minutes, flipping half way through cooking
  8. Remove turkey from oven when it reaches 160 and move to cutting board and let rest for 10 mins.

how to

Chicken, Bacon and Potato Soup

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This is a perfectly warm and comforting soup, without all the carb and fat you usually get in a potato bacon soup. It’s is so light you probably will still be able to have some crusty bread with it (if you are into that sort of thing).   However, I felt the soup was plenty filling without the bread. The high protein content (35 grams per serving) helps keep you feeling full and satisfied while still being low in fat and carbs.

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Comforting chicken, potato and bacon soup.

Make sure to use bone in chicken thighs.  The bone helps keep the meat tender and not dried out.  If you can’t find any bone in thighs with the skin already removed, just remove it yourself.  Slip you finger between the skin and the meat, and tear off.  It can be slippery; I find grabbing the skin with a paper towel helps.  Using kitchen shears, cut off any remaining hunks of skin or fat.  Before serving, you will gently remove the thighs with a slotted spoon.  They will start to fall apart so you have to be gently.  Remove the bones and any cartilages and return to the slow cooker.

The whole recipe only takes 4 hours in the slow cooker on low.   Unfortunately, you do need to tend to it after 2 hours (to throw the potatoes in). But it is a great meal to make when you are going to be busy in the house doing other things.

 

Chicken, Bacon and Potato Soup

4  bacon slices, chopped

2 pounds bone-in chicken thighs, remove the skin.

½ tsp garlic powder

½ tsp onion powder

½ tsp oregano

½ kosher salt

2 large leeks, thinly sliced

4 carrots sliced

4 celery stalks, sliced

4 cups unsalted chicken stock

3/4 teaspoon kosher salt

1/2 teaspoon freshly ground black pepper

5 thyme sprigs

12 ounces baby potatoes

2 huge handfuls baby spinach

 

  1. Cook bacon in a large skillet, till nice and crispy.  Remove bacon and set aside.  Leave the bacon fat in the pan
  2. Season chicken thighs with seasonings (garlic powder, onion powder, oregano and salt) Place in skillet and brown.  Approximately 4 minutes per side. Remove and place in slow cooker.
  3. Add carrot, leek and celery to pan and sauté for 5 mins.  Then move to slow cooker.
  4. Add chicken stock and bacon to slow cooker.  Cover and cook on low for 2 hours.
  5. After 2 hours add potatoes and cook on low for another 2 hours.
  6. Remove chicken and pull meat from the bone.  Shred and put back in slow cooker.  Add spinach and salt and pepper to taste.

 

Enjoy!

 

Nutrition Info for 1/6 the recipe: 256 calories 7 grams fat, 15 grams carbs, 35 grams protein

 

Inspired by a recipe in Cooking Light Magazine.