Chop Suey - Low Carb & Low Fat

 

 

 

 

Ingredients:

• 1-14oz can La Choy chop suey vegetables (you can use fresh, I was just lazy & hungry)
• 1-TBSP Corn starch (can substitute tapioca flour)
• 4-tsp Soy sauce (or Bragg's amino acids)
• 1 Chicken breast - skinless & boneless cubed
• 2 Cups green cabbage chopped
• 1 Cup kale chopped and I remove stems
• 1/2 Cup onions cut into strips
• 1 Clove garlic

Directions:

1. Put cubed chicken in non-stick fry pan with about 1/2 cup water and cook over medium heat.
2. Add garlic and cook until chicken is no longer pink inside. If pan gets dry, just add more water.
3. Remove chicken from pan and set aside.
4. Place juice from cooked chicken in to non-stick fry pan over medium high heat.
5. Add onions, kale & cabbage until onions are translucent.
6. Add can of Chop Suey veggies & soy sauce.
7. Turn heat up to medium high and move food to one side of the pan.
8. Using a cup, put in corn starch and about 1/3 cup COLD water and mix.
9. Put mixture in & stir til it thickens.
10. Add cooked chicken and stir until thoroughly mixed.
11. Serve with chopsticks and enjoy.

Makes about 4-6 servings. 33.6 total carbs, 30 total net carbs,  4 servings = 8.4 carbs, 7.5 net , 0 fat

Low Carb Dukan Diet Bread

  (Sorry, I took a couple of bites before I remembered to take a photo!)

 

Dukan Diet Bread

On the low carb Dukan Diet (which is what I follow) you are allowed oat bran. Oat bran lowers the "bad" LDL cholesterol. It slows down sugar assimilation and actually removes calories from the body by reducing absorption of fat. It also keeps blood sugar levels low and stable. 

This bread is much tastier than other low carb breads, it is quick and simple to make and contains healthy ingredients to promote weight loss. 

Here is the recipe:

Dukan Bread

2 TBS oat bran

1 TBS wheat bran

1 tsp baking powder

2 TBS + 1 tsp fat-free plain Greek yogurt

1 egg white

Olive oil or vegetable oil, preferably in a mister

  

Optional flavorings (add all, combinations or none and keep it simple):

Pinch of salt

Granulated garlic

Basil

Grated Parmesan cheese

Chia seeds

1.      Mix all ingredients. Lightly spray a microwave safe dish with vegetable or olive oil. (I use a 9x9) Spread mixture in the dish. It will not cover the whole bottom, so I just shape it into a rectangle that is 4x9. You want it at lease 1/8” thick.

2.      Set on high and cook for 4 minutes. Be sure to check after 3 because all microwaves are different. If you accidentally overcook it, you have crackers and they are delicious too!

3.      Remove bread from the dish and place on a cooling rack.

4.      Once cool, cut into two slices.

5.      You can leave it as bread or place it in your toaster for a toasted sandwich or crackers.

NOTE: This bread is not allowed until the Cruise Phase because it contains 3 tablespoons of bran. Attack phase only allowes for 1.5 tablespoons total.

This recipe has approximately:

 9 grams of carbs per slice (recipe is 2 slices), 13 net carbs, 4.5 grams fiber, 1.75 grams fat & 5.5 grams protein