Back to Basics: Part 2 May 30, 2013

Lunch

• 3 oz Turkey breast cutlet pan fried with a spritz of olive oil, diced red sweet peppers, and a Tbsp. of white wine. (salt and cracked black pepper added as seasoning)
• Spinach Salad, tomato, diced sweet red peppers and Jabberwock’s Garlic Ranch dressing

Snack

• 2 cups steamed broccoli with 1/4 cup mushrooms sauteed in a spritz of olive oil.  Topped with 1/2 Tbsp. butter
• 1 cup cubed cantaloupe

Dinner

• Herbed baked Cod (recipe adapted from Herbed baked Tilapia)
• 1 cup steamed broccoli and cauliflower florets, with 1/2 Tbsp butter

Back to Basics ! Lunch and Dinner May 29, 2013

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The Jabberwock needs to drop a few pounds, so its back to basics !

Lunch

• 3.5 oz Turkey cutlet pan fried with a 3 second spritz of extra virgin olive oil, salt, pepper, and garlic powder.
• Zucchini “noodles” with salt, pepper and basil.
• 1/4 sweet red pepper with 1 tsp. Jabberwock’s garlic ranch dressing

Dinner

• 4 oz chicken breast panfried with a 3 second spritz of olive oil, seasoned with salt, pepper and garlic powder
• 2 Cups broccoli (steamed) with 1/4 cup sauteed mushrooms, and 1/2 Tbsp. butter, salt and pepper
• 1 medium tomato with a spray of olive oil, salt and pepper (wish I had some fresh basil !)

Super Easy Teriyaki Stir Fry March 23, 2013

I will admit this meal has a “cheat” ingredient.  Bottled Teriyaki Sauce.  I used Kikkoman brand which is not very thick, so used cornstarch at the end to thicken the sauce up a bit.

Super Easy Teriyaki Stir Fry

1.25 lb. chuck steak, thinly sliced
2 large carrots, sliced
2 large celery stalks, sliced
1 large sweet red bell pepper, sliced
1 large onion, sliced
1/2 lb. mushrooms, sliced
1 bunch of asparagus, cut into bite sized pieces
1/2 cup parsley, roughly chopped
1 C. Teriyaki sauce
1 Tbsp. cornstarch

Cook meat over med-high heat and remove to large plate.  Sautee carrots until nearly cooked, but still a little crunchy and remove to plate.
Sautee celery and red pepper, and remove to plate. Sautee onion and mushroom, and remove to plate.  Sautee asparagus till nearly cooked. Add meat and veggies back into the pan.

Mix the cornstarch into the Teriyaki sauce until incorporated.  Add to pan, and stir until thickened.  Garnish with parsley.

Low Carb Game Food ! February 3, 2013

Going to a friend’s place to watch the Superbowl today….most attending are vegetarians who are notoriously famous for consuming mega carbs, so am bringing a snack that guarantees if they only have chips and bean dip, I will be A-OK.

Creamy Garlic Ranch Dressing

3/4 C. Mayonnaise
1/2 C. Buttermilk
1 Tbsp. Dried Parsley
3/4 tsp. Garlic Powder
1tsp. Dijon Mustard
1/2 tsp. Kosher salt
1/8 tsp. Cracked black pepper
1 tsp. Lemon juice

Combine all ingredients.  Add a little more buttermilk if you like your dressing a little thinner. I like to store the dressing in a condiment squirt bottle.

Szechuan Stir Fry with Shirataki Noodles December 30, 2012

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Szechuan Stir Fry with Shirataki Noodles
1 lb. beef (mine was top round, but any steak variety will do)
2 8oz. packages Shirataki noodles, rinsed
6 oz. prepared Spicy Szechuan sauce
1 large bunch broccoli florets
1/2 cup slivered almonds, toasted
5 oz. mushrooms, sliced
3 small tomatoes, diced
2 small zucchinis, diced large
2 small red bell peppers sliced
1 large onion, sliced
2 large celery stalks, sliced
5 cloves garlic minced

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– Sautee onion and celery in a bit of oil on med-high heat. When cooked, remove from pan to plate.
– Sautee broccoli, mushrooms, bell peppers, garlic in small amount of oil.  When cooked remove to plate.
– Cook the meat with a little salt, add the zucchinis when meat is nearly done.
– Add all veggies back into pan.
– Add noodles to pan, along with Szechuan sauce and mix until they are heated through.  Remove from heat, Add tomatoes, and almonds, and serve.

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Fat 9.8g | Carb 16.2g | Net Carb 12.0g | Prot 14.3g | Kcals 203