Category Archives: Savory recipes

Low carb Chicken Tenders Recipe

low carb chicken tenders

Low carb chicken tenders
Serves 4
An awesome recipe for low carb chicken tenders. A healthier option for when you get those fried chicken cravings.
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Prep Time
30 min
Cook Time
15 min
Total Time
30 min
Prep Time
30 min
Cook Time
15 min
Total Time
30 min
Ingredients
  1. 750 g of boneless chicken thighs
Spice mix
  1. 1/2 tsp ginger powder
  2. 1/2 tsp dried parsley
  3. 1 tsp paprika
  4. 1/4 tsp chilli powder
  5. 1/2 tsp dried sage
  6. 1/2 tsp mustard powder
  7. 1/4 tsp Chinese 5 spice
  8. 1/2 tsp of dried basil
Dry ingredients
  1. 3 scoops of whey
  2. 1 tbsp of parmesan cheese (grated)
  3. 1 tsp of spice mix
Wet ingredients
  1. one egg
  2. 2 tbsp heavy cream
  3. 1 tsp of the spice mix
Instructions
  1. Mix the heavy cream and 1 tsp of the spice mix
  2. Put the chicken in the heavy cream and spice mix that you made in the first step
  3. put the chicken in the fridge (I usually marinate the chicken over night)
  4. Mix the dry ingredients together
  5. Prepare a small bowl and crack one egg and whisk
  6. Dip the chicken in the egg and then in the dry ingredients you mixed earlier
  7. do this for all the chicken
  8. heat a skillet with 3 tbsp of avocado oil (i use a cast iron)
  9. Put the chicken into the skillet and let it fry until golden brown
  10. Make sure to flip the chicken frequently to fry it evenly on both sides.
Notes
  1. This is a custom recipe that took some experimenting to come up with. Nutritional information will be calculated and added later.
Our Low Carb Recipes https://ourlowcarb.com/

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Gobble Gobble Burgers – Low carb burgers

gobble gobble low carb turkey burger

I came across this fantastic recipe while studying for an Advanced Diploma in Sports nutrition and thought I would share it. If you are looking for healtheir burger options then look no more as this recipe uses minced turkey as a base which you should be able to easily find in your local supermarket. If you don’t find minced turkey then your other option is to buy fresh turkey breasts and then use a food processor. If you have seen my post on batch cooking then you will realize how important this piece of equipment is to anyone who is serious about eating healthy. It is not absolutely necessary to get a food processor but it does really make it a lot easier to work with meats, fruits and vegetables and could actually save you money because the ready chopped products are more expensive. If you are looking to have the burger with bread then it goes really well with these buns

So on with the recipe….

 


Gobble Gobble burgers
Serves 6
A great recipe for turkey burgers
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Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Ingredients
  1. 400g turkey mince
  2. 8 sun-dried tomatoes
  3. 1 sweet red pepper, coarsely chopped
  4. 1 onion, coarsely chopped
  5. 45g pesto
  6. One egg
  7. Sea salt
  8. freshly ground black pepper
Instructions
  1. In a large bowl, place the turkey.
  2. Combine sun-dried tomatoes, red pepper, and shallot in a food processor and pulse until finely chopped. Add to turkey mixture.
  3. Add egg and pesto to turkey and mix all ingredients well with your hands to combine. Season with salt and pepper.
  4. Form into approx. 7 patties and refrigerate until ready to grill.
  5. Preheat grill to medium. You can also broil them in your oven
  6. Grill burgers for approximately 5 minutes on each side or until cooked through.
  7. Freeze any extra burgers for future use
Notes
  1. Nutritional Information

  2. Gobble gobble burger
Our Low Carb Recipes https://ourlowcarb.com/

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Low carb chicken wing combo

I love chicken wings and I bet you do too. 

Spicy chicken wing combo
Serves 1
A low carb recipe for chicken wings with Arugula salad and almond bread served on the side.
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Prep Time
20 min
Cook Time
40 min
Total Time
1 hr
Prep Time
20 min
Cook Time
40 min
Total Time
1 hr
For the chicken wings
  1. 3 medium sized chicken wings
  2. 1/2 tsp of cayenne pepper powder
  3. 1 tbsp Worcester sauce
  4. 1 tbsp Sugar free BBQ sauce
  5. 1 tsp of apple cider vinegar
For the Almond bread
  1. 1 egg
  2. 1/3 cup Almond Flour
  3. 1 tsp baking powder
  4. 1 tbsp butter
For the salad
  1. As many Arugula leafs as you like
  2. 1 tomato
  3. 1 small cucumber
  4. 1 tbsp grated cheddar cheese
Instructions
  1. Preheat your oven to 400 F
For the chicken wings
  1. Add the cayenne pepper, apple cider vinegar, Worcester sauce and BBQ sauce in a bowl and mix it all up together
  2. Add the chicken wings to the mixture and set aside for 20 minutes so it can marinate (use the marination time to prepare and bake the almond bread)
  3. Grease a baking tray and place the chicken wings
  4. Bake the chicken wings for 25 to 30 minutes
For the Almond bread
  1. Crack the egg into a bowl and beat until smooth
  2. Add the almond flour, melted butter and baking powder to the bowl
  3. Mix all the ingredient together until the batter is smooth
  4. Place the batter into a single silicone baking cup
  5. bake for 20 minutes
For the salad
  1. Add the tomato and cucumber to a salad bowl
  2. Place the arugula on top
  3. Add salt and pepper to taste
  4. Sprinkle the cheese on top
  5. If you want add croutons but keep in mind this will add to the carb count
Notes
  1. This makes 1 total serving, Per serving, you’ll get 467 Calories, 27g Fats, 10g Net Carbs, and 28g Protein.
Our Low Carb Recipes https://ourlowcarb.com/

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Spicy Ethiopian chicken breasts

This is an awesome, quick and simple chicken breast recipe  that uses Ethiopian spices to give it that extra kick. If you like your chicken spicy and tangy then you are sure going to love this one. I use a mixture of spices that originate from Ethiopia called Berbere and although you can make your own, I always prefer to  buy the ready made type. The ready made type is not as good and fragrant as the type bought from the traditional markets in Addis Ababa, but its probably the  closest thing that you can get your hands on.

So lets get on with the recipe.

Spicy Ethiopian chicken breasts
Serves 1
A delicious recipe for Ethiopian spiced chicken breasts.
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Prep Time
20 min
Cook Time
10 min
Total Time
30 min
Prep Time
20 min
Cook Time
10 min
Total Time
30 min
Ingredients
  1. 7 oz. boneless, skinless chicken breast
  2. 1 lemon
  3. 1/2 tsp salt
  4. 1 tsp. apple cider vinegar
  5. 1 tsp. olive oil
  6. 1 tsp. cinnamon powder
  7. 1 tsp Berbere (Ethiopian spice mix)
Instructions
  1. On a cutting board chop the chicken breasts into small pieces and place in a bowl
  2. Add the apple cider vinegar to the chicken and let it stand for 5 minutes
  3. In a separate bowl squeeze the lemon then add salt, cinnamon powder and berbere and mix it all together.
  4. Pour the mixture into the bowl with the chicken and let it marinate for 10 minutes.
  5. Grease a skillet with olive oil and place over medium heat.
  6. Add the chicken and cook for 8 to 10 minutes
  7. Serve with salad on the side
Notes
  1. Per serving: 283 Calories, 10g Fat, 46g Protein
Our Low Carb Recipes https://ourlowcarb.com/

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BBQ bacon cheeseburger waffles

Here we go again with another low carb recipe for those of you with massive cravings. Remember to always match your diet with your activity levels and consult your doctor before going on any diet plan. You definitely don’t want to be on a low carb diet if you weigh less than you should and if you are doing intense physical activity. The whole objective of going low carb is to control your blood sugar levels and hopefully prevent those extra carbs that your body doesn’t burn from being stored as fat. Also make sure if you are replacing your carbs with fats then make wise choices in terms of the fats you eat.

Obviously this recipe is not the healthiest of them all but it can be good if you still need to be on a low carb diet and have a craving for something waffly or pizzaish.  So lets get on with the recipe.


  • BBQ bacon cheeseburger waffles
    Serves 4
    A delicious recipe for low carb waffles with various toppings such as cheese, bacon and minced meat. Contains less than 3g net carbs.
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    Prep Time
    10 min
    Cook Time
    20 min
    Total Time
    30 min
    Prep Time
    10 min
    Cook Time
    20 min
    Total Time
    30 min
    For the waffle
    1. 1 cup of shredded Cauliflower (130g)
    2. 2 Eggs
    3. 1.5 oz. Cheddar Cheese
    4. 1/4 tsp. Garlic Powder
    5. 4 tbsp. Almond Flour
    6. 1/4 tsp. Onion Powder
    7. 3 tbsp. Parmesan Cheese
    8. Salt and Pepper to Taste
    For the toppings
    1. 4 oz. Ground Beef (70/30)
    2. 4 slices Bacon, chopped
    3. 4 tbsp. Sugar-free BBQ Sauce
    4. 1.5 oz. Cheddar Cheese
    5. Salt and Pepper to Taste
    Instructions
    1. Shred up the cheese. Half of it will be used for the waffle mix and the other half for the topping.
    2. Prepare 130 g of cauliflower crumbles. I usually use a food processor to finely shred the cauliflower.
    3. In a bowl put half the cheddar cheese, Parmesan cheese, eggs, almond flour, salt and pepper. Mix them all up and set aside for now.
    4. Slice up the bacon into thin pieces and place in a skillet greased with olive oil over medium heat for 5 minutes.
    5. Add the minced beef to the bacon in the skillet and cook to your liking
    6. Add the excess grease in the skillet to the bowl containing the waffle batter
    7. Use an immersion bender to mix up the waffle batter into a nice thick paste
    8. Add the waffle batter to the waffle iron and cook until there is no steam coming out of the waffle iron. If you like your waffles crispy then cook for a little longer, just make sure not to burn them.
    9. Add the sugar free BBQ sauce to the bacon and ground beef
    10. Top the waffles with the meat mixture and the remaining cheese and broil in your over at 400 F for up to 3 minutes.
    11. Serve hot
    Nutritional Information
    1. Per serving: 350 calories, 30g Fats, 3g Net Carbs, 19g Protein.
    Our Low Carb Recipes https://ourlowcarb.com/

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Sudanese Faseekh (Fish curry)

Sudanese fish curry

Sudanese Faseekh (Fish curry)
Serves 1
This is a recipe adapted from a popular Sudanese dish called "Faseekh" which is originally made with fresh salted anchovies.
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Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Ingredients
  1. 1 white onion
  2. 2 medium tomatoes
  3. 1 tbsp of tomatoe paste
  4. 1 tbsp of creamy peanut butter
  5. 3 cloves of garlic (shredded)
  6. 1/3 cup of water
  7. 3 tins of anchovie fillet
  8. 3 tbsp of olive oil
  9. 2 tbsp of lemon juice
Instructions
  1. Dice onion into small pieces
  2. Place a pot over medium heat and add olive oil, heat for a few minutes
  3. Add onions to the pot and cook until the onion are translucent (about 5 minutes)
  4. Put tomatoes and water in a blender and blend together
  5. Add anchovies to the pot and cook until the fillets melt (about 5 minutes)
  6. Add tomatoe juice to the pot, cover and let it simmer for 10 minutes
  7. Add tomatoe paste and peanut butter to the pot and stir into the mixture
  8. Add lemon juice to the pot and stir
  9. Add shredded garlic to the pot, stir into the mixture,cover and simmer for 15 minutes on low heat or until the oil rises to the top of the curry in the pot.
Notes
  1. Per serving: Calories: 282, Fat:18g, Protein: 21g, Fiber: 3g, Carbohydrates: 25g
Our Low Carb Recipes https://ourlowcarb.com/

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Almond cheese pan cakes

Almond cheese pan cakes

Almond cheese pan cakes
Serves 2
A delicious low cab pan cake with a hint of cheese and chia seeds
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Prep Time
10 min
Cook Time
8 min
Total Time
18 min
Prep Time
10 min
Cook Time
8 min
Total Time
18 min
Ingredients
  1. 1 c. of Almond Flour
  2. 1/2 c. of water
  3. 2 tbsp. of olive oil
  4. 1/4 tsp. of salt
  5. 1/3 cup of cottage cheese
  6. 1 tsp. chia seeds
  7. 2 eggs
Instructions
  1. Add the ingredient in a bowl and mix them well until the batter is smooth
  2. Grease a pan with olive oil and put it on your stove over medium heat
  3. Pour the batter into a measuring cup (This makes it easier to pour the batter into the pan)
  4. Pour the batter into the pan and cook for 5 to 8 minutes on each side or until the pan cake is golden brown
  5. Serve with sugarless syrup, butter and fruits
Notes
  1. Calories per serving: 581 Fat: 54g Carbohydrates: 12g Fiber: 3g Protein 28g
Our Low Carb Recipes https://ourlowcarb.com/

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Low carb pumpkin pie waffles

If you are going to eat waffles then why not eat the healthy version which tastes just as good as the original and wont send your blood sugar off the charts. Each serving only contain 6 grams of nett carbs and over 14 grams of proteins with most of the protein coming from the Almond flour and the eggs.

Low carb pumpkin pie waffles
Serves 2
A delicious recipe for low carb pumpkin pie waffles.
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Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Ingredients
  1. 1/2 cup Almond Flour
  2. 1/3 cup Organic coconut milk
  3. 1/2 cup Organic pumpkin puree
  4. 1 1/2 tsp. Pumpkin pie spice
  5. 1 tsp. Vanilla Extract
  6. 1 tsp. Baking Powder
  7. 2 Eggs
  8. 3 tbsp. Swerve sweetner
  9. 7 drops Liquid stevia
  10. Sugar free syrup to top the waffle
Instructions
  1. In a large measuring cup, combine all of the wet ingredients.
  2. Mix together the wet ingredients well until little to no egg white is visible.
  3. Add all dry ingredients to a sifter. I would recommend getting a cheap sifter to do this
  4. Sift all dry ingredients into the wet ingredients.
  5. Mix together the batter until everything is nicely combined. The batter should be slightly watery and if you have the consistency right then it will turn into perfectly crisp on the outside and soft on the inside waffles.
  6. Grease your waffle maker with coconut oil spray, then pour the batter onto the waffle iron when it indicates that it is ready.
  7. Once the waffle iron tells you that your waffles are ready (usually when no more steam is seen), check on them to see if they need to go for longer. If not, remove the waffles from the iron and cut them as needed.
  8. Serve up with some maple syrup (preferably sugar free) and a few pecans if you’d like.
Notes
  1. This makes 2 total servings of Pumpkin Pie Spiced Waffles. Per serving, you’ll get 290 Calories, 22g Fats, 6g Net Carbs, and 14.1g Protein.
Our Low Carb Recipes https://ourlowcarb.com/

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Low carb meal recipes – Low carb pepperoni pizza

I think of dieting, then I eat pizza

low carb pepperoni pizza

Alright so today is pizza day and boy do I have a recipe for you low carbers to add to your low carb diet plan. I first tried this at my sisters house again and I couldn’t believe how good it tasted. It was a little bit too much on the fat side for me but it still had way less carbs and fat than regular pizza and for you low carbers this will be a dream come true for those days that you are craving pizza. I have to say I was really surprised when I found out that the crust actually had whey protein in it, I didn’t even think you could do anything other than mix whey protein with water or milk let alone put it in pizza crust.  When I think of whey protein, the word shake comes to mind right away but after this its PIZZA!

I have to warn you though this thing has loads of cheese in it so for those of you that love cheese then today is your lucky day because this pizza has more cheese than France in it.

So I could go on and on about this recipe but i guess you have to try it for yourself and let me know what you think.

Ingredients

Once you have each ingredient ready you can go ahead and tick it away.

For Pizza dough

Toppings

Instructions

If you prefer you can watch my video which gives easy to follow, step by step instructions with some pretty cool illustrations.

 

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Low carb meal recipes – Cauliflower fried rice

cauliflower-fried-riceHi Everyone

It seems like we are going all out on cauliflower these days.  Then again why wouldn’t we. Not only is it low in carbs (only 5 grams of carbs per 100 grams) and considered to be a super food, but it also has some amazing health benefits and should be an integral part of any low carb diet plan. Some of its benefits include keeping inflammation in check, fighting cancer and boosting heart health. It also contains many antioxidants that helps your body’s ability to detoxify in many ways. If you have digestion issues then cauliflower is considered to be an important source of dietary fiber which really helps in digestion.  Just be careful with the amount you eat, because after all it is still a cruciferous vegetable and it may cause flatulence, so maybe eat it sometime when you are not expecting to go out or have people over. If it does end up giving you gas then peppermint tea can really help.

These are just some of the ways that cauliflower can really help in promoting a healthy mind and body so lets make  it a regular part of our diet starting today.

I usually make a good sized batch of this and separate portions out in freezer bags and place it in the freezer. That way  I only have to make it once a month and can use it for various meals on the fly.  Beats the hell out of lean cuisine or weight watchers, I can tell you that.

Ingredients

Once you have each ingredient ready you can go ahead and tick it away.

Directions

  1. Place water in a saucepan and add peas. Let the water boil and then adjust the  heat to medium-low. Cook the peas for about 5 minutes.  Drain the water and place the peas on the side.
  2. Place 2 table spoons of olive oil in the wok and  over medium-high heat. Cook and stir beef in hot oil until lightly browned on all sides and cooked through, 7 to 10 minutes. Transfer meat to a plate.
  3. Heat remaining 2 tablespoons sesame oil the wok. Saute green onions, carrot, and garlic in hot oil until just softened, about 5 minutes. Add cauliflower; cook and stir until cauliflower had a tender but firm to the bite, 4 to 5 minutes.
  4. Stir pork, peas, and and soy sauce into cauliflower mixture and stir-fry until mixture is hot and slightly browned, 3 to 5 minutes.
  5. Move pork-cauliflower mixture to one side of the wok; pour beaten eggs onto empty side. Scramble eggs until cooked through, 3 to 5 minutes; stir cooked eggs into the pork-cauliflower mixture, breaking up any large chunks.

If you prefer you can watch my video which gives easy to follow, step by step instructions with some pretty cool illustrations.

Cauliflower fried rice instruction video
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