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Showing posts with label 5-10. Show all posts
Showing posts with label 5-10. Show all posts

I haven’t had Malt-O-Meal or Cream of Wheat in over 7 years since being diagnosed diabetic. I found a recipe that called for defatted almond flour and was not about to invest in even more ingredients that cost more or had fewer uses or anything else that I had to order. (I’m lazy and cheap like that.)  So I played around with the idea of that recipe and came up with this recipe.
This is already a quick favorite of mine. Its great with berries sprinkled in and a little bit of sweetener.
Servings: 2
Yield: 3/4 C. Servings
Cooking Times
Preparation Time: 5 minutes
Cooking Time: 5 -10 minutes
Total Time: 15 minutes
Ingredients
  • 45 g Almond Flour
  • 16 g Coconut Flour
  • 8 g ground Golden Flax Seed
  • 1.5 cups water
  • 1 Egg (large)
  • 2 Tbsp Heavy (Whipping) Cream
  • 1/2 Tbs Butter
  • dash of Salt
  • 1 tsp Vanilla
Directions:
  1. In a sauce pan, combine the almond flour, coconut flour, golden flax seed, water, salt and egg.
  2. Mix well and place on low heat.
  3. Continue to stir until the mixture begins to bubble.
  4. Turn off the heat and stir in vanilla.
  5. Stir in butter and Heavy whipping cream
  6. Add extras to suit taste

Nutrition Facts
Serving size: 1/2 of a recipe (8.3 ounces).
  • Calories 314.9
  • Total Fat 119.52g
  • Sodium 160.4mg
  • Total Carbohydrates 11.73g
    • Fiber 6.34g
    • Sugar 1.67g
  • Net Carbohydrates 5.39g
  • Protein 11.14g
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This one I threw together. I was thinking how much I missed the cheddar broccoli wild rice.
Normally I’m not a fan of cauliflower as a substitute for anything other than cauliflower. I figured this one wouldn’t be so bad since cauliflower and broccoli and cheese go really well together.

I whipped this up and it turned out fairly decent. I know the hubby sure enjoyed it!
Let me know what you think!
Ingredients:
  • 1 Medium Head of Cauliflower, Grated
  • 2 Cups chopped Broccoli crowns
  • 3 Cups Chicken Breast, cut to your likeing
  • ½ Cup Heavy Whipping Cream
  • 1 T Butter
  • 1 tsp Onion Powder
  • 2 tsp Salt
  • 1 ¼ Cups Shredded Sharp Cheddar
  • 1 tsp Black Pepper
  • 3 tsp Minced Garlic
  • 2 tsp Olive Oil
Directions:
  1. Chop the chicken breast into desired bite size or smaller sizes
  2. Place olive oil in pan, add garlic and fry chicken until browned.
  3. Steam broccoli until ALMOST tender. (You can opt different ways to cook your broccoli)
  4. Take Cauliflower and grate it.
  5. In a large skillet place butter and melt it
  6. Once the butter is melted add cauliflower and cook on medium heat, stirring occasionally
  7. After about 5 min, add Heavy Whipping Cream, Onion Powder, Salt, Cheese, and pepper. Stir well
  8. Place lid on pan and stir every couple of minutes until cauliflower is desired texture.
  9. Mix Broccoli and chicken in with the cauliflower and serve.
Nutrition: Servings 8
Per Serving:
  • Calories: 296
  • Fat: 12.3 g
  • Carbs: 6.2 g
  • Fiber: 2.2 g
  • Protein: 34.5g
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We have been craving Chinese food since starting our path on keto. So we thew something together. Turned out really good.

Based on the nutrition facts I think we could have added a little more green and red pepper. If you are concerned about the bean sprouts I have found that the La Choy canned bean sprouts have lower carbs than fresh. As much as I would prefer the fresh, I really enjoy bean sprouts. I think my next Asian dish is going to be Egg Foo Young :)  Its a bit of a mess to make, but it turns out far better than I have ever had at a Chinese buffet.
The amount of Chicken listed is an estimate. We had a prepackaged portion and just used the whole thing up. We have about 5-6 servings out of the recipe.

We riced up some cauliflower and put it on top but in my opinion its fine without it.

 Ingredients:

  • 1 Med Green Pepper
  • 1 Medium Red Pepper
  • 1 Can of La Choy Bean Sprouts
  • 100 grams Chopped Mushrooms
  • 1.5 lbs Chicken Leg Meat, thinly sliced
  • 1 T Sesame Oil
  • 1 T Olive Oil
  • 2 T Minced Garlic
  • 1 C Chicken Broth
  • 2 T Flavor Enhancer
  • Salt to Flavor
  • 1/2 Tsp Chinese 5 Spice
  • 1 Tsp Grated Peeled Fresh Ginger
  • 3/4 tsp Xanthan Gum
Directions:
  • Heat a large skillet and place Olive and Sesame oil in it. 
  • Place chicken in skillet and cook to 1/2 done. Add minced garlic and cook until done. 
  • Add remaining ingredients except for the Xanthan Gum. 
  • Cook until Vegetables are desired doneness. 
  • Taste test the flavor and add salt or other seasonings as you wish. 
  • Once you have the flavor to your liking, add Xanthan Gum and cook for another 2-3 min. 


Nutrition Facts:
Servings: 5
Nutrition Per Serving:

  • Calories: 352
  • Fat: 16.1g
  • Carbs: 7.7g
    • Fiber: 1.7g
    • Sugars: 2.9g
    • Net Carbs: 6g
  • Protein: 43.1g





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