Tricks to Lower the Carbs

Hash browns with summer squash, bell peppers and onion 

Cook in a waffle iron for less fat “frying” 

1 pound red potatoes, grated

1 medium yellow squash, grated

1 medium zucchini, grated

1 small onion, finely chopped

1/2 green or red bell pepper

4 cloves garlic, minced

1 teaspoon seasoned salt

1/4 teaspoon pepper

1 tablespoon olive oil

Grate or shred all the veggies.  Squeeze the excess moisture from the vegetables. (Removing the liquid is crucial for making crispy hash browns).  Add the seasoned salt and pepper to the vegetables and stir to thoroughly combine.  Fry in the oil in a large skillet over medium-high heat; 4-6 minutes per side.

This makes 8 servings.  Recipe can be cut in half or freeze the cooked hash browns to reheat later.

Banana 'n Egg “Pancakes” 1 ripe banana + 2 eggs = pancakes! Whole batch = about 250 calories.  Add a dash of cinnamon and 1/2 teaspoon of vanilla. Top with fresh berries or warmed honey if desired.  Would make great crepes too – just thin out batter with a little milk or water.

Use veggies as dippers instead of chips

Instead of using chips or pita for your favorite dip, swap them out and use veggies instead. Next time you go for hummus, guacamole, or salsa, you can use romaine hearts, celery, sliced cucumbers, sliced zucchini, thinly sliced jicama or bell pepper strips - cut them really wide so they’re like planks.

Use nuts for “breaded” chicken

When you bread things like fish or chicken, you can cut down on the carbs by using chopped nuts or almond meal instead of flour. It’s nice and crunchy and it has a nutty taste. You can just chop nuts up really fine or grind them in your food processor, and then drizzle them in a little oil, spices and herbs. Then, dip your protein in whisked egg and then in the nuts. Cook at a higher temperature, around 400* for chicken nuggets, bake for approximately 10 minutes.” If you don't want to cut out the flour completely, dust meat in flour by shaking a small amount in a plastic bag then proceed with the egg and the nuts.

Swimming Rama

Swimming Rama

as posted on Facebook March 8, 2011 at 7:12pm

The Chicken:
2 large boneless, skinless chicken breasts, slice into thin strips
1 C unsweetened coconut milk (lite or regular)
2 C water
4 slices fresh ginger
1 clove garlic
dash white pepper

The Peanut Sauce:
1 tsp olive or canola oil
1/2 C chopped onion or green onion
1 T hot pepper, finely chopped (jalapeño or other) OR 1 T red pepper flakes (adjust for heat)
1/2 C creamy peanut butter
2 T soy sauce
1/2 tsp paprika
1 C unsweetened coconut milk (lite or regular)
1/2 tsp toasted sesame oil
Roughly 2 lbs fresh spinach
The Chicken:
In a large skillet, add coconut milk and water, ginger, garlic and white pepper.  Bring to a boil over medium-high heat.
Once liquid is boiling, add chicken , reduce heat and simmer about 10 minutes or so until no pink is left in chicken.  Remove to a platter or bowl, remove ginger, discard liquid.
The Peanut Sauce:
In same large skillet, heat oil over medium-high heat.  once hot, add onion and peppers; cook and stir for about 2 minutes or till tender.
Reduce heat to medium and add peanut butter, brown sugar, soy sauce and paprika (and pepper flakes if using)
Stir the mixture until smooht, using a whisk.
Add cocunut milk and and sesame oil; stir untill well blended.  Continue stirring until sauce begins to bubble.
Reduce heat to medium-low.  Add chicken, stirring to coat.

Line plates with spinach and pile chicken atop leaves and serve.  Add more pepper flakes if you want more heat.