Low Carb Chicken With Broccoli

Low Carb Chicken With Broccoli

Ingredients:


2 whole chicken breasts
1 large head or 2 small heads broccoli
1 tsp salt
2 tsp sherry
2 tsp corn flour
1 cup good chicken stock
1 tbsp olive oil
grated fresh ginger to taste. I use about 2 tbsp (keep fresh ginger in the freezer, and when required grate it straight from freezer)
1/2 cup cashew nuts or blanched almonds
Crisp Fried Rice noodles or Orgran Rice Pasta



Directions:

Cook noodles or pasta.
Skin the chicken, cut into pieces.
Wash broccoli and break into small stalks.
Combine salt, browning, and sherry in a bowl, mix well.
Heat oil in wok, add ginger, stir fry 1 minute.
Add chicken, stir fry 1 minute.
Add sauce mixture and broccoli, bring to boil, stirring, reduce heat, cover and simmer 3-4 minutes, adding more stock if necessary.
Add nuts, serve on noodles or pasta.


Per Serving (excluding unknown items):


277 Calories; 14g Fat (44.1% calories from fat); 28g Protein; 10g Carbohydrate; 2g Dietary Fiber; 72mg Cholesterol; 587mg Sodium. Exchanges: 0 Grain (Starch); 3 1/2 Lean Meat; 1 1/2 Vegetable; 2 Fat.


More delicious Chinese recipes can be found in Nicholas Zhou's Chinese cookbook "Real & Healthy Chinese Cooking".

Low Carb Green Beans with Bacon and Almonds

Coming up with main courses for a low carb diet is not too difficult; just stay away from the high carb ingredients with what ever meat you are cooking. Side dishes are a little different, you are basically limited to green vegetables because green veggies are naturally low carb (sweet peas are high in sugar and do not count). Now because I do not eat broccoli, I eat a lot of green beans and salads and that can get old quick. I have about 15 different low carb recipes for green beans and I thought I would share one today!



Low Carb Green Beans with Bacon and Almonds
4 slices bacon, chopped into small pieces
½ cup chopped onion
1 clove garlic, minced
2 ½ cups green beans, drained
¼ cup chopped red bell pepper
¼ tsp. kosher salt
¼ tsp. thyme leaves
¼ tsp. ground black pepper
½ cup slivered toasted almonds

In a medium skillet cook bacon piece until crisp. Using slotted spoon, remove bacon from skillet, reserving drippings. Drain bacon on paper towel. Cook onion and bell pepper in hot bacon drippings until tender. Add green beans, salt, thyme and black pepper. Cook over low heat about 10 minutes or until heated thoroughly. Stir in almonds and bacon than serve.

Low Carb "Rice"

Low carb rice, yes I said it! I was checking out some free low carb recipes and found a low carb rice recipe using cauliflower, which would go great with my last post about low carb chicken with broccoli!

Serves 3-4
Ingredients:

1/2 head raw cauliflower, (grated to make 3 1/2 cups)
3 green onions
1 garlic cloves, minced or 1/2 tsp garlic powder
1/2 teaspoon ginger
3 Tablespoons soy sauce
3 eggs, beaten
Olive Oil
Cooked Chicken, Beef, Pork, Shrimp, Ham, Turkey, etc. - Any mixture, your choice.

Directions:

In a wok or large flat skillet, heat enough oil to cover the bottom. Fry minced garlic (or garlic powder) with finely diced white part of onions for approximately 1 minute. Add grated cauliflower and fry for 4-5 minutes, stirring constantly. Add soy, ginger, diced green onion tops, and pre-cooked cubed meat or baby shrimp. Stir to mix well and brown a bit. Push mixture to one side of pan. Add more oil if necessary and scramble eggs in empty side of pan until done but still moist. Stir eggs into "rice" mix and remove from heat.5-7 carbs per serving. Stores and re-heats beautifully.

NOTE: For an additional 6 grams of carbs for the entire recipe, try adding 1/2 cup frozen green peas (about 2 minutes after adding cauliflower.) It adds great flavor and richness to the dish!

Source: "Real & Healthy Chinese Cooking" - Nicholas Zhou's cookbook with 500+ low carb and low fat recipes with 170+ colorful pictures. Based on a master chef's 40 years of cooking practice and 4 years of writing and research, it has helped 12,800 people worldwide improve their health.