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

Waffle Sticks

A great way to start your day or use them as quick and handy snacks to fight off hunger throughout the day.

 

Ingredients:

1/2 cup fat free cottage cheese (small curd)

2 eggs

1/4 cup water
2 teaspoons olive oil (optional- will add fat, but makes them more moist. Good both ways)

1/4 cup sugar free syrup (vanilla, pumpkin, toffee or anything you want)

1 1/3 cup oat bran

1 teaspoon baking powder

1 Tablespoon chia seeds (optional)

Heat waffle iron.

Mix all ingredients in a bowl until thoroughly combined. I use a fork to mix in the curds to make a smooth batter.

Spread mixture onto waffle surface and cook according to the manufacturer’s specification. (Usually about 3-5 minutes each depending on your iron). I don’t need to use any oil for my iron, but you can mist it with olive oil if you wish.

As the mixture stands, it will thicken and you may need to add more water, a little at a time to reach the desired consistency.

Remove the waffles and place them on a cutting board to cut into stix with a pizza cutter or knife. Eat some fresh and cool the rest on a wire rack.

Handy Snacks

For leftovers I let them cool completely, then place in a ziplock bag and put it in the fridge or freezer for another time.

You can eat them at room temperature, reheat in the microwave or use your toaster for a crisper treat.

I love to use these for snacks: 1 in the morning, 1 in the afternoon and 1 in the evening. It is a great snack, curbs hunger and you can take them with you.

Tip: When using syrups you can be creative. If you are doing banana or pumpkin, I sometimes add a sprinkle of pumpkin spice. You can also mix flavors such as banana and a nut syrup to get a richer flavor like banana nut bread.