Monthly Archives: February 2014

Low Carb Turkey & Spaghetti Squash

Low Carb Turkey Leg Recipe

Turkey is almost as good for low carb diets as fish. It presents as great value for money for a low carb lifestyle because it is a low fat meat that retains loads of rich flavour. This easy recipe utilises an unusual vegetable. You can of course, as always choose other variations to make it a low carb meal of your own. Here’s what I did…

I thawed a turkey leg bought from a local butcher and grown free range and put it in the oven to roast. Then while it was resting I prepped the other veg and it was just a matter of time until I had a tasty meal. As you can see from the photo this produces loads. Enjoy.

I have had to figure out how I can have satisfying meals with a low carb count. There isn’t a fancy book for me to follow, no fancy articles in the Sunday Papers to cut out and keep. This meal plays to my favourites and delivers bags of flavour and it works because the zero carb turkey leg works just like duck releasing moisture easily to the bite bringing the whole mouthful together beautifully. I’m eating this on a Monday. And again please notice the limited washing up! If you have eaten enough just put cling film over the pan and chuck it in the fridge. Easy.

20140224_211131
My Low Carb Turkey Leg and Spaghetti Squash
I am a carnivore. There – I said it. I’m no apologist for others like me. I like meat and that’s that.
This meal respects my carnivorous nature and delivers a truly low carb treat. The sweetness  of the squash is a great complimentary flavour to the dark rich turkey leg meat. Just remember that if you want to add other veg the greener it is the better it is for you – keep it green to keep it keen on carb values. 

Low Carb Turkey Leg Meal (very tasty!)

  • Prep time around 20-30 mins
  • Cooking time around a couple of hours in total. Wasn’t really counting.

Here are the Nutrition Values for this great low carb dinner:

Fat – 11.88  Carbs – 12.08  Protein – 68.99  Calories – 440

  • Ingredients:
  • This is what I had this time around – it varies:
  • A whole turkey leg, bone in and skin on for cooking.
  • 150g Spaghetti Squash Diced to around 1cm cubes
  • 3 Tbsp Extra Virgin Olive Oil
  • 50g Value Mushrooms

Put the turkey leg on a suitable oven proof tray to catch any juices. Cook in your oven for about 20 mins at 180c then drop it to around 130-140c for about an hour. I ended up with a very crispy skin surface and clear juices running from the hole made by a sharp skewer being inserted in the thick part of the meat. When that is done you can move on to the rest.

Put the oil in a large frying pan put heat to mid-range.

Cut the squash into cubes and gently fry until softened. Add the mushrooms until softened. Add the turkey leg to warm through. Take off the heat and eat. Easy. It’s all in the preparation.

Measure out the amount you want to eat and do it! Don’t forget to weigh the ingredients into the pan using scales and record each ingredient into the app or diary of your choice.

When you are all done with the veg and once the turkey is cooked merge them together. This dinner has the added nutritional bonus of being low salt and low sugar too. I have added a photo from yesterday (24/02/2014) I hope you enjoy yours as much as I enjoyed mine.

This fabulously low carb dinner came to under 12 carbs for a what turned out to be a real gut-stretching amount of food. In fact my whole day was very low carb. It all added up to a minute 20 carbs for the whole day. Mr Atkins would be proud of me.

I live in England and wherever you are reading this from your local supermarket might not stock the same stuff that I used so just remember it is possible to make your own. Just gather the veg you like, and follow my method and you’ll be on your way to a great meal.

I use an app to record all my food intake called Fat Secret it is just like a similar one my friends use called My Fitness Pal – both seem to work well and give you a wide raft of diet information and functionality. One of the main reasons I use it is to record the big ingredients like the meat, fish and the veggies but it also lets me take stock of the sauces, dressings and condiments which sneak up on you while you’re trying to add flavour to bland foods. Its great for making me pay attention to what I eat.

I am after all is said and done not actually dieting. I am following a “pay attention diet plan” which has a happy side effect that means I am losing weight. I am now 113kg which is down around 1/2 a kilo on last week. Win win for me! Read my personal Low Carb Story to get a proper understanding if you want or have the time.

Advertisements

Low Carb Chicken Salad Recipe

Here’s a Low Carb Salad Recipe

Low Carb Chicken Salad in 30 minutes

Hello Low Carb fans – there are times when I am really hungry and want a large meal to satisfy my hunger but because I can’t go “off diet” I have had to figure out how I can have lots of food with a low carb count. This salad works because the zero carb cooked chicken warms the whole thing through. I’m eating this on a Sunday instead of roast because there’s just me to feed and I really can’t be bothered to cook a big roast dinner. This has lots less washing up! Look – I am even eating it straight from the bowl I mixed it in 🙂

Low Carb Chicken Salad

My Low Carb Chicken Salad

It’s truly a low carb treat for me. The sweetness from the cooked pepper in olive oil makes this very tasty and you don’t need to dress it beyond some salt and pepper. I usually put it whatever is in my “salad making box” in the fridge. Remember – keep it green to keep it keen on carb values. 

Low Carb Chicken Salad (very tasty!)

  • Prep time around 5 mins
  • Cooking time around 20 to 30 mins

Here are the Nutrition Values for this great low carb dinner:

Fat – 34.22  Carbs – 17.43  Protein – 128.37  Calories – 882

  • Ingredients:
  • This is what I had this time around – it varies:
  • 400g Tesco Chicken Breast Fillet
  • 125g Sweet Red Peppers
  • 2 Tbsp Extra Virgin Olive Oil
  • 200g Tesco Iceberg Lettuce
  • 100g Sainsburys Pomodorino Cherry Tomatoes 
  • 1 Stalk Medium Celery
  • 56g Sainsburys Mange Tout

Put the oil in a large frying pan put heat to mid-range.

Cut the red pepper into pieces and gently fry, when it is soft add the chicken. I like to throw in herbs at this stage to add flavour. Today I threw in dried basil, dried oregano and dried fennel seeds. Wait until the chicken cooks (it took me around 25 mins) but keep tossing it over to make sure it browns evenly.

Measure out the veg into the mixing/eating bowl using scales and record each ingredient into the app or diary of your choice.

When you are all done with the veg and once the chicken is cooked merge them together. Now at this point you can be polite and pick at it or wolf it right down in big mouthfuls. This dinner has the added nutritional bonus of being low salt and low sugar too. I have added a photo from today (23/02/2014) I hope you enjoy yours as much as I enjoyed mine. Oh and for the record – I wolfed mine 🙂

This fabulously low carb dinner came to under 18 carbs for a what turned out to be a real gut-stretching amount of food. Time for a walk or a nap…

Nom nom nom 🙂

To be fair I live in England and wherever you are reading this from your local supermarket might not stock the same salad stuff that I used so just remember it is possible to make your own. Just gather the veg you like, and follow my method and you’ll be on your way to a great salad.

I use an app to record all my food intake called Fat Secret it is just like a similar one my friends use called My Fitness Pal – both seem to work well and give you a wide raft of diet information and functionality. One of the main reasons I use it is to record the big ingredients like the meat, fish and the veggies but it also lets me take stock of the sauces, dressings and condiments which sneak up on you while you’re trying to add flavour to bland foods. Its great for making me pay attention to what I eat.

I am after all is said and done not actually dieting. I am following a “pay attention diet plan” which has a happy side effect that means I am losing weight. I am now 113kg which is down around 1/2 a kilo on last week. Win win for me! Read my personal Low Carb Story to get a proper understanding if you want or have the time.

Low Carb Breakfast Recipe:

Here’s a low carb breakfast recipe for you to try

Low Carb Veggie Omelette in 20 minutes

2014-02-23 10.30.45

Hello Low Carb fans – here’s a great breakfast idea I landed upon by accident.

It’s truly a low carb treat for me. The sweetness from the veg really lends itself to this being a winning formula to take you away from the poorly marketed idea that Atkins actually recommend a staple diet of bacon and eggs for breakfast.

Low Carb Vegetable Omelette (very tasty!)

  • Prep time around 5 mins
  • Cooking time around 15 to 20 mins

Here are the Nutrition Values for this great low carb breakfast:

Fat – 21.81  Carbs – 4.5  Protein – 16.03  Calories – 285

  • Ingredients:
  • 1/2 tbsp Extra Virgin Olive Oil
  • 2 large eggs
  • 100g frozen mixed carrots, broccoli & cauliflower (I buy mine from a local Supermarket)
  • 100g mushrooms (optional)

Put the oil in a small frying pan put heat to mid-range.

Measure out 100g of the frozen veg, (no need to thaw), and place into the heated oil to gently fry to soft and browned – it takes me around 10 mins total. (If adding mushrooms this is the optimal time to get them in…)

Then whisk the 2 large eggs in a jug (or similar) with a fork and gently pour it over the veg. Continue to allow the omelette to set at the bottom. Then…

Now at this point you can choose which way to go but this is what i do in my kitchen…

To complete the cooking process I put the grill on and turn the hob off. I take the pan and put it under the grill and just keep an eye on it until the eggs sets on top. Give the non-stick pan a good side to side shake and the omelette is ready when it releases.

This breakfast has the added nutritional bonus of being low salt and low sugar too.

I have added a photo from this morning (23/02/2014) I had 4 pieces of turkey bacon with it. Talk about Gone in 60 Seconds! This fabulously low carb breakfast came to under 10 carbs.

Nom nom nom 🙂

To be fair I live in England and wherever you are reading this from your local supermarket might not stock the same frozen mixed veg so just remember it is possible to make your own. Just gather the veg you like, blanch them and then pop them in a freezer friendly container you can use bags or tubs or even recycled ice-cream or fast food takeaway containers if they will survive the freezer. Weigh out 100g when you need it. If you write up the nutritional values beforehand and put a label on the container you’ll not forget what they are. I’m really far too organised aren’t I? 🙂

I use an app to record all my food intake called Fat Secret it is just like a similar one my friends use called My Fitness Pal – both seem to work well and give you a wide raft of diet information and functionality. One of the main reasons I use it is to record the big ingredients like the meat, fish and the veggies but it also lets me take stock of the sauces, dressings and condiments which sneak up on you while you’re trying to add flavour to bland foods. Its great for making me pay attention to what I eat.

I am after all is said and done not actually dieting. I am following a “pay attention diet plan” which has a happy side effect that means I am losing weight. Win win for me! Read my personal Low Carb Story to get a proper understanding if you want or have the time.

My low carb diet diary #19 Feb 2014

Low Carb Diet and Fish

I’m still losing weight eating low carb fish, fish and a bit more fish. I can eat 400g (nearly a pound of fish) and be stuffed to the gills and still lose weight on the scales tomorrow.

I am now 113.5kg

I like cod, tuna, mackerel, salmon, most other white fish, mullet, snapper,etc but you don’t hear of it being commercially pushed unless it’s a processed version like with Birdseye, Findus and the like. All of the processed ones are banned from my low carb diet.

The latest news regarding fish, fresh from my local fishmonger or scaremonger if you believe him is that the boats can’t get out and back with enough fish to supply the demand. That means the prices are going up. I recently saw cod in a supermarket at £18/kilo and for those who need a comparative I bought cod in Morrisons Supermarket in Stamford Lincolnshire at £5.99/kilo only one week ago. This fish was “on offer” from £11/kilo.

If the intelligencia wants us to consume more iodine then fish is a dead certain source. But most people are scared of fish. I’ve no idea why. It is fast to cook, easy to digest, low in fat , low in carbs, high in protein. And the staff at Tescos, Morrisons, Sainsburys etc will cut it any way you like, they will gut it for you, de-head it for you, everything except cook it and trust me when I say that steaming fish is the easiest thing in the world and a lot less washing up than doing a roast chicken.

Fish is about as low carb as it gets when trying to prepare a healthy low-carb lifestyle meal. All you need extra is a salad bag or a few veg. Nothing could be easier and healthier.

In fact have a look at this video. I know it’s geared to one supermarket but the principle is the same at all of them. Your local independent fishmonger is no different you know:

My low fat diet blog from “The Recovering Fataholic” #18 February 2014

Saw this and was instantly transported back to hazy summer mornings in my teens in Madrid. We would be “forced” to fetch breakfast for the family. Early morning “churros” and latte coffee for around a dozen people. Torture!! 🙂

Nothing much more to say. Still slavering over the photo… Am I recovered yet? I don’t think so. BfoOF0OCAAEaks_

My low fat diet blog from “The Recovering Fataholic” #17 February 2014

Well today is a sunny winter morning. The air is brim full of change. So far most people I have met today are in a fair to happy mood. Is life good for you?

I have news. I have lost a couple of kilos. I am down to 115.9kg on the scales this morning. For all you imperial types that’s 255.5lbs or 18.25 stone, (feel free to check my maths).

I was 117.5kg so for me I am feeling happier that my weight is less. All I need now is for the “liver witch” to shake a magic spell over me and cure my ills.

Who knows, miracles happen every day despite the intervention of men claiming moral supremacy through made up deities and flawed judgement.

I eat less – I weigh less. Moderation is working. Why don’t you try a bit?

Last night’s recipe for a low carb dinner (only good if you like curry flavours): take the following measures and only eat half of it!! Give the rest to somebody else or save it for tomorrow:

  • 450g Diced lean beef
  • 1 onion
  • 250g Spanish Spinach (seasonal)
  • 1 can Asda Smartprice Chopped Tomatoes (400g)
  • 1 medium green pepper
  • 30g of Philadelphia Cream Cheese
  • 2 or 3 teaspoons of Curry Powder

Pan fry the onions in a drizzle of (extra virgin if you can) olive oil then add the peppers then add the meat. Once browned tip in the curry powder and stir about until it is absorbed. then add in the tomatoes. This wants time to get to a soupy consistency then pop n the Philadelphia. If you stir with the spoon you used to scoop it the cheese will automatically slide off the spoon. Cook it until it looks about what you like, then plate up and scoff.

Approx Nutrients from the whole meal —  Carbs – 31g   Fat – 92g    Cals – 1500

This should serve 2 or 3 depending on your appetite. Mine is big so 1/2 of this satisfies me if I eat slowly. Thus all I had to do was halve the nutrient values and record for the doctor.

Nice! Go try it.