LOTS OF ANSWERS PLEASE! What are some good, low cal, high protein, low-ish carb meals?
Topic: LOTS OF ANSWERS PLEASE! What are some good, low cal, high protein, low-ish carb meals?
June 16, 2019 / By Alycia Question:
I need new ideas so that I can eat more healthfully but not get bored by plain chicken breast and steamed veggies. I love spicy, I love almost all vegetables, etc.
Just looking for new ideas for lower cal meals that are filling and tasty.
Not chicken and veggies.
Best Answers: LOTS OF ANSWERS PLEASE! What are some good, low cal, high protein, low-ish carb meals?
Verne | 4 days ago
Aslo, the Weight Watchers site has a lot of recipes you can acess for free...they're fabulous!
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Originally Answered: What are some good high carb, medium protein, low fat meals?
One of my favorite meals that is high in carbs, moderate in protein, and high in monounsaturated fats is a pasta salad made by combining 2 servings of whole grain pasta, 1/2 tomato (cut into cubes), 1/4 avocado (cut into cubes), 1/4 cup reduced fat crumbled feta, and juice of 1 lemon. This dish serves two.
Another meal that I just made that is high in carbs, medium in protein, and low in fat is pinto bean and collard green sautee:
here's a few you might like.
-broccoli and shredded carrots stir fried in some soy
-squash soup with some mild curry powder.
-steamed soy bacon and fish with a side of yellow saffron rice.
-turkey meatball and pumpkin stew spiced with chili powder and smoked paprika.
heres a recipe for a pasta sauce full of protein.
-1 cup of tomato sauce.
-2 small cans of anchovy.
-1/2 teaspoon chili.
-1 tablespoons of fresh ginger paste.
with the lid on simmer on low heat for about five to ten minutes and its ready.
do not add salt to the sauce as the anchovy's have more than enough salt in them.
some good breakfast shakes;
-raspberry and malt smoothie
-frozen pineapples brown sugar and coconut shake.
-green tea and lime with fresh ginger and honey.
use the tea leafs in with the shake.
-banana smoothie with a tablespoon of oatmeal powder.
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Mushroom Basil Pasta
Serves 4 (357 cals; 12g fat; 56g carbs; 14g protein)
2 tablespoons extra-virgin olive oil
3 cloves garlic
2 ounces shiitake mushrooms
2 teaspoons freshly grated lemon zest
2 tablespoons lemon juice
1/4 teaspoon salt
Freshly ground pepper
8 ounces whole-wheat fettuccine
1/2 cup freshly grated Parmesan cheese
1/2 cup chopped fresh basil
Bring a large pot of lightly salted water to a boil for cooking pasta.
Heat oil in large nonstick skillet over low heat. Add garlic and cook, stirring, until fragrant but not browned, about 1 minute.
Add mushrooms and increase heat to medium-high; cook, stirring occasionally, until tender and lightly browned, 4 to 5 minutes. Stir in lemon zest, lemon juice, salt and pepper. Remove from the heat.
Meanwhile, cook pasta, stirring occasionally, until just tender, 9 to 11 minutes or according to package directions. Drain, reserving 1/2 cup cooking liquid.
Add the pasta, the reserved cooking liquid, Parmesan and 1/4 cup basil to the mushrooms in the skillet; toss to coat well. Serve immediately, garnished with remaining basil.
Mexican style Black bean and Chicken Soup
Amount Per Serving
Calories: 153.5 Total Fat: 1.3 g Total Carbs: 23.9 g Protein: 14.8 g
1 Medium red onion - chopped
2 tbsp garlic-minced
1 can bush's black beans (any brand will work)
1 can low sodium chicken broth
1 jar salsa (medium suggested for a little spice)
1 can 98% chopped chicken breast (drained)
1 can yellow corn
1 tsp Chili podwer,
1/4 tsp red chili flakes
1/2 tsp salt
1/4 tsp black pepper
Chop Onion and mince garlic, place in large pot on medium heat. You MAY add a tbsp of olive oil to sautee the onion (oil not included in nutritional information).
Open all cans and drain ONLY the chicken.
Pour all ingredients, including juices from corn and beans in with onion garlic and spices in a pot.
Bring to boil then simmer for 15-20 minutes.
Makes 6 1-1/2 cup servings.
Crab Salad with Pimiento Mayonnaise
Very Low Calorie and High in Protein
Calories: 153 kcal Carbohydrates: 8 g Fat: 4 g Protein: 22 g
1/4 cup nonfat plain yogurt
2 tablespoons reduced-fat mayonnaise
2 tablespoons pimientos, rinsed and patted dry
1 small clove garlic, minced
1/8 teaspoon salt, or to taste
1/8 teaspoon cayenne pepper, or to taste
2 2/3 cups cooked crab
6 cups mixed salad greens
Lemon wedges for garnish
1. Combine yogurt, mayonnaise, pimientos, garlic, salt and cayenne in a blender. Blend until smooth. Scrape into a bowl and mix in crab. Adjust seasoning with salt and cayenne
2. Wash greens, place mixture on top, toss.
Check out this site, it has tons of recipes like these.
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ASIAN CHICKEN SALAD
1 pound napa cabbage, shredded, 1 small head
3/4 cup red cabbage, shredded, 5 ounces
1/2 green bell pepper, julienned
1 small carrot, finely julienned, 1 1/2 ounces
3 green onions, sliced
2 boneless chicken breasts, marinated and grilled (see marinade recipe below)
1/4 cup oil
1/4 cup rice vinegar
1 tablespoon soy sauce
1 tablespoon sesame oil
2 tablespoons granular Splenda or equivalent liquid Splenda
1/4 teaspoon ground coriander
Place all the vegetables in a large bowl. Whisk all of the dressing ingredients in a measuring cup and toss with the salad to coat. Chill about an hour and toss again well. Thinly slice the chicken and arrange some on top of each serving. Makes 6 servings
1 1/2 pounds boneless chicken breasts, 3-4 breasts
1 medium onion, 4 ounces
2 green peppers, about 9 ounces after trimming
1 medium zucchini or yellow squash, about 7-8 ounces
8 cherry tomatoes, about 5 1 /2 ounces
12-inch bamboo skewers, you'll need 8
1/2 cup water
1/2 cup Da Vinci sugar free syrup, pineapple flavor (or can use 1/2 cup pineapple juice without sugar added
1/2 tablespoon lime juice
1 teaspoon soy sauce
1 teaspoon salt
1/8 teaspoon liquid smoke
1/8 teaspoon onion powder
1/8 teaspoon pepper
1/8 teaspoon garlic powder
Cut the chicken in to about 1-inch cubes. Marinate the chicken at least 2 hours. Soak the skewers in water while marinating the chicken. Cut the vegetables into chunky pieces. Thread the chicken and vegetables on the skewers. Grill until the chicken is done, about 6-8 minutes. Makes 4 servings
Per Serving: 227 Calories; 2g Fat; 41g Protein; 9g Carbohydrate; 3g Dietary Fiber; 6g Net Carbs
CHICKEN CHILE VERDE
3 pounds boneless chicken breast, about 6-7 medium
14 ounces Mexican salsa
4 ounces onion, chopped, 1 medium
1 teaspoon pepper
4 cloves garlic, minced
1/4 cup sliced pickled jalapeños
2 teaspoons chicken bouillon granules
1/4 cup fresh cilantro, chopped
Iceberg lettuce, chopped (not included in counts)
Toppings, see ideas below (not included in counts)
Place the chicken in a slow cooker. Combine the green salsa, onion, pepper, garlic, jalapeños and bouillon in a small bowl. Pour over the chicken and stir a little to make sure that some of the sauce gets under and between all of the chicken pieces. Cook on LOW 6-8 hours. Use two forks to shred the chicken once it's tender. Stir in the cilantro just before serving. Serve over chopped iceberg lettuce and add desired toppings. Makes about 10 servings
Sour cream, pickled jalapeños, chopped green onions, guacamole, salsa, shredded cheese, Cilantro Pepita Sauce, olives, diced tomatoes, etc.
Per Serving: 169 Calories; 2g Fat; 32g Protein; 3g Carbohydrate; trace Dietary Fiber; 3g Net Carbs
1 boneless chicken breast, pounded flat if thick
Salt, pepper, garlic powder and Italian seasoning, to taste
1 tablespoon pizza sauce
4 slices pepperoni
1 teaspoon butter or oil
2 fresh mushrooms, sliced
2 thin green pepper rings
1 ounce mozzarella cheese, shredded
Season the chicken with salt and other seasonings; grill. Meanwhile, sauté the mushrooms and pepper rings in butter or oil until slightly tender, but not mushy; set aside. Spread the sauce over the chicken, then top with the pepperoni, the pepper rings, mushrooms and then finally, the cheese. Sprinkle with a little additional Italian seasoning, if desired. Bake at 350º about 10-15 minutes or until hot and the cheese is melted. Serve at once.
Makes 1 serving Can be frozen but the peppers will get soft
Per Serving: 310 Calories; 16g Fat; 36g Protein; 3g Carbohydrate; 1g Dietary Fiber; 2g Net Carbs
CILANTRO CREAM CHICKEN
4 boneless chicken breasts
3 tablespoons butter
1-2 teaspoons McCormick Rotisserie Chicken seasoning or can use an all purpose mexican seasoning as well
3 ounces cream cheese, cubed
3/4 cup fat free half and half or cream
1 tablespoon lime juice, 1/2 of 1 small lime
1/2 cup cilantro, chopped, about 2 big handfuls
While heating the butter in a large skillet over medium-high heat, liberally season the chicken on both sides with the rotisserie chicken seasoning. Don't bother measuring the seasoning, just use as much as necessary. Brown the chicken on both sides in the hot butter. Remove the chicken from the pan. Add the cream cheese and cream to the drippings in the skillet. Over low heat, whisk to blend well as the cream cheese melts. Whisk in the lime juice and stir in the cilantro. Return the chicken to the pan; cover and simmer 15 minutes, turning after about 7 minutes. When chicken is cooked through, place on serving plates and pour about 1/4 cup of the sauce over each serving. The sauce doesn't reheat well. Makes 4 servings
Per Serving: 437 Calories; 34g Fat; 30g Protein; 3g Carbohydrate; trace Dietary Fiber; 2.5g Net Carbs
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We have many diabetic family members and I searched many websites to find recipes and ideas to enhance the flavor of a monotonous healthy diet. Following are some recipes that I found at the Mayo Clinic website and the Amercian Diabetes Association website.
Sherried Mushroom Sauce
This white sauce may be low in fat, but the rich flavor of the mushrooms and sherry make it an excellent topping for chicken and pork.
2 cups fat free milk
2 teaspoons olive oil
1 onion, diced
1 ½ cups fresh mushrooms, sliced
2 tablespoons all purpose white flour
1 tablespoon chives, chopped
1 teaspoon sherry
In a small saucepan over low heat, warm the milk.
In a non stick skillet, heat oil over medium heat. Add onions and saute about 3 minutes. Add mushrooms and saute additional 3 minutes. Stir in flour and continue to cook 2 - 3 minutes. Whisk in warm milk. Continue to cook, stirring frequently, for 3 minutes. Add chives, pepper and sherry.
Spicy Italian Pork Cutlets
¼ cup olive oil, divided
4 pork cutlets
salt and pepper
4 cloves garlic, thinly sliced
1 tomato , diced
⅓ cup chicken broth
¼ cup dry white wine
3 tablespoons fresh parsley, minced
¼ teaspoon red pepper flakes
Heat 2 T. oil in skillet over medium high heat. Season cutlets with salt and pepper, quickly sear both sides, remove from pan.
Heat the remaining olive oil in skillet over medium high heat. Sautee garlic for about 30 seconds. Add tomato, chicken broth, wine, parsley and red pepper flakes. Cook and stir until thickened, about 2 minutes.
Return cutlets to skillet. Continue cooking 5 - 10 minutes.
2 pounds Pork Tenderloin
1 teaspoon dry mustard
¼ teaspoon pepper
3 tablespoons all purpose white flour
2 - 3 tablespoon olive oil
1 cup chicken broth
½ cup white wine
½ cup water
4 ounces mushrooms, drained
Slice tenderloin into 1 inch rounds. Combine dry ingredients and rub into each round.
Heat large skillet over medium high heat, brown pork in olive oil. Add wine, let cook for about 30 seconds, add remaining liquids. Reduce to simmer, cover and let cook for 30 - 40 minutes. Add mushrooms during last 10 minutes of cooking.
In this recipe from the American Diabetes Association, spaghetti squash is used in place of pasta with a puttanesca-like sauce made with ground turkey, tomatoes, aromatics and seasonings.
1 spaghetti squash, halved and seeded
1 tablespoon olive oil
½ cup onion, minced
2 green onion, minced
3 cloves garlic, minced
12 ounces ground turkey
2 cups crushed tomatoes
2 tablespoons red wine
2 teaspoons fresh oregano, minced
¼ teaspoon ground cayenne pepper
2 tablespoons fresh parsley, chopped
Preheat oven to 350 degrees. Place each half of squash on baking sheet and bake uncovered for about 45 to 60 minutes or until a fork goes easily into the shell. Allow to cool and scoop out the strands of squash with a large spoon and set aside.
Heat oil in a skillet over medium high heat. Add onion, garlic and green onion, saute for 2 minutes. Add the turkey and cook for about 4 minutes. Add the tomatoes and wine, bring to a boil, lower the heat and simmer for 20 minutes.
Add spices, simmer for 5 minutes. If the squash has cooled, reheat in microwave covered for 2 - 3 minutes. Top squash with sauce and serve.
Use this sauce mix in lieu of condensed soup that is called for in many recipes. To make your sauce more specific, you can add mushrooms or celery.
2 cups instant dry milk crystals
¾ cup cornstarch
¼ cup salt free chicken bouillon crystals
2 tablespoons dried onion flakes
Combine all ingredients and mix well. Store in airtight container.
1/3 cup mix with 1 1/4 cup water equals 1 can of cream soup
Minestrone is a thick, hearty soup that usually contains vegetables, pasta and beans. This version uses fresh tomatoes to reduce sodium content.
1 tablespoon olive oil
½ cup chopped onion
⅓ cup chopped celery
1 carrot, diced
1 clove garlic, minced
4 cups chicken broth
2 tomatoes, seeded and chopped
½ cup chopped spinach
1 can red kidney beans, drained and rinsed
½ cup uncooked small shell pasta
1 zucchini, diced
2 tablespoons fresh basil, chopped
In a large saucepan, heat the olive oil over medium heat. Add the onion, celery and carrots, saute until softened, about 5 minutes. Add garlic and contiue cooking one minute. Stir in broth, tomatoes, spinach, beans and pasta. Bring to a boil over high heat. Reduce heat and simmer for 10 minutes. Add zucchini, cover and cook 5 more minutes. Remove from heat and add basil. Serve immediately.
Citrus Glaze for Chicken, Fish or Vegetables
This tangy glaze adds a citrus flavor and moisture without additional fat.
1 teaspoon lemon or lime juice
1 teaspoon grated zest, lemon or lime
½ cup chicken broth
1 tablespoon fresh parsley, chopped
1 tablespoon sugar
2 teaspoons cornstarch
In a microwave safe bowl, combine all ingredients. Whisk to mix. Microwave 1
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Originally Answered: High Protein Low Carb?
I also recommend the book: The Glycemic Index Diet For Dummies
(no offense) I found these to be good resources for my "glycemically responsible" diet.