Low-Carb, High-Fat Tuna Salad

Serves: 2 Serving
Preparation + Cooking time: 24 mins
Meal Type:/ Low Carb High Fat
Source: www.food.com

Ingredients:

  • 2 6 oz. cans wild-caught tuna
  • 2 tomatoes, diced
  • 1 avocado, diced
  • 4-6 tbsp extra virgin olive oil
  • 1 lime
  • Salt and pepper to taste

Instructions:

  • Drain the tuna and place in a bowl. Using a fork, shred the tuna as finely as you can. Next, add the olive oil, tomato, avocado, and salt and pepper, and mix everything together. Use as much or as little olive oil as you like. Divide the mixture onto two plates and squeeze the juice of half a lime over each salad.
  • For a little variety, try the same recipe, substituting salmon for the tuna.

Low-carb falafel with roasted veg

Serves: 4 Serving
Preparation + Cooking time: 1 hr
Meal Type:/ Low Carb High Fat
Source: www.food.com

Ingredients:

• 500g/1lb 2oz frozen soya beans, defrosted
• 1 small red onion, finely chopped
• 2 garlic cloves, crushed
• ½ small bunch coriander, leaves and stalks finely chopped
• 1-2 tsp ras-el-hanout, to taste
• 1 free-range egg, beaten
• 2 tbsp toasted sesame seeds
• 2 tbsp dry breadcrumbs
• sea salt and freshly ground black pepper, to taste
• olive oil cooking spray

For vegetables:

• 1 red pepper, seeds removed, quartered
• 1 yellow pepper, seeds removed, quartered
• 2 courgettes, cut into long batons
• 1 aubergine, halved lengthways then sliced into half moons
• 1 tsp sweet smoked paprika
• 1-2 tsp sherry vinegar, to taste
• ½ small bunch coriander, torn

For the dip:
• ⅓ cucumber, roughly peeled, seeds removed, finely chopped
• 1 small garlic clove, crushed
• 100g/3½oz fat-free Greek yoghurt
• 1 lemon, juice of ½, remainder cut into wedges for serving
• small handful mint, leaves shredded

Instructions:

  • Preheat the oven to 200C/400F/Gas 6. Pat the soy beans dry with kitchen paper to remove as much excess moisture as possible. Put the beans into a food processor and blend to a rough paste. Tip into a bowl, combine with the remaining falafel ingredients (except the olive oil) and season, to taste.
  • Shape the mixture into golf ball-sized balls and place on a baking tray. Spray with a little oil and then bake for 15-20 minutes, or until golden-brown.
  • For the vegetables, put the vegetables onto a baking tray. Spray with a little olive oil, and sprinkle over the smoked paprika. Season with salt and pepper and cook alongside the falafel in the preheated oven for 20 minutes.
  • Meanwhile make the dip. Combine the cucumber with the garlic, yoghurt, lemon and mint and season to taste.
  • Once the vegetables are tender and the falafel golden-brown and crisp on the outside, remove from the oven. Season the roasted vegetables with a drizzle of sherry vinegar and mix in the coriander. Serve with the yoghurt dip and a wedge of lemon on the side.

SKINNY COBB SALAD {LOW CARB, HIGH PROTEIN}

Serves: 4 Serving
Preparation + Cooking time: 20 minutes
Meal Type:/ Low Carb High Fat
Source: www.food.com

Ingredients:

• For the Salad:
• 3 Cups Lettuce, Chopped
• 3 Cups Coleslaw mix
• 4 Strips Turkey bacon
• 4 Egg whites (1/2 cup of liquid egg whites)
• 1 Large tomato, cubed (About ½ cup of cubes)
• ¼ Cup Green onion, diced
• 1 Large chicken breast, cubed (About 1 cup of cubes)
• ⅓ Cup Crumbled feta cheese
• 1 Small avocado, chopped (about ⅔ a cup)
• For the Ranch dressing:
• 2 Tbsps low sugar Ranch dressing of choice
• ¼ Cup Plain Greek yogurt
• Water, as needed

Instructions:

  • Spray a large pan with cooking spray and preheat over medium/high heat.
  •  Add the bacon into the pan and cook until crispy, about 2-3 minutes per side. Blot the cooked bacon on a paper towel and set aside to cool.
  • Spray a small pan with cooking spray and set to medium/high heat. Pour the liquid egg whites in a stir, like scrambled eggs, until lightly brown and cooked. Transfer to a plate to cool.
  • Mix together the chopped lettuce and coleslaw mix, dividing evenly between two plates or bowls.
  • Chop the tomato and divide it evenly between both bowls, arranging into a neat line on the far left side of the salad.
  • Next, dice the green onions and arrange them in a row beside the tomato.
  • Chop the chicken and arrange it beside the green onion.
  • Following that, divide the feta evenly and align it in a row next to the chicken.
  • Take your cool strips of bacon and crumble two pieces per plate in a row next to the chicken,
  • Grab those cool egg whites, giving them a quick chop if they have all stuck together, and divide them evenly in a row beside the crumbled bacon.
  • To finish it all off, chop the avocado and arrange it at the very end, next to the egg whites.
  • In a small food processor, combine the Ranch dressing and Greek yogurt. Blend until smooth and well mixed. If the dressing is too thick for your liking, add water ½ a Tbsp at a time until the desired consistency is reached.
  • Drizzle the salads with the Ranch Greek yogurt dressing.
  • Devour!

Easy Low Carb Egg Salad

Serves: 4 Serving
Preparation + Cooking time: 25 minutes
Meal Type:/ Low Carb High Fat
Source: www.food.com

Ingredients:

• 6 eggs
• 2 Tbsp mayonnaise
• 1 tsp dijon mustard
• 1 tsp lemon juice
• 1/4 tsp lite salt (for potassium)
• kosher salt and pepper to taste

Instructions:

• Place the eggs gently in a medium saucepan. Add cold water until the eggs are covered by about an inch. Bring to a boil for ten minutes. Remove from heat and cool. Peel the eggs under cold running water. Add the eggs to a food processor or magic bullet and pulse until chopped. Stir in the mayonnaise, mustard, lemon juice and salt and pepper. Taste and adjust as necessary. Serve with lettuce leaves and bacon for wrapping if desired. (optional)

CALIFORNIA CHICKEN SALAD (LOW CARB)

Serves: 1 Serving
Preparation + Cooking time: 25 minutes
Meal Type:/ Low Carb High Fat
Source: www.food.com

Ingredients:

• 1 baked chicken cutlet
• 1 oz cheddar cheese
• 1 cup romaine lettuce (chopped)
• 1/2 tomato
• 1/2 avocado
• 1 tbsp sour cream
• 2 tbsp salsa verde
• 1 tsp adobo seasoning
• pinch of cayenne pepper
salt and pepper to taste

Instructions:

*NOTE – if chicken is already cooked then this salad will take 15 minutes to make tops! I am including instructions to bake the chicken too, but this will add an additional 30-35 minutes cooking time.
BAKED CHICKEN:
Preheat oven to 400 degrees
Spray aluminum pan with non-stick spray and place chicken cutlet in it.
Season chicken with adobo, salt and pepper. Add pinch of cayenne pepper.
Bake chicken for 30- 35 minutes (or until cooked through)
If chicken is already cooked, just add seasonings to taste if needed.

SALAD:
Chop romaine lettuce and tomatoes
Cut chicken cutlet into strips and place on top of lettuce
Grate 1 oz of cheddar cheese on top of chicken
Slice avocado
Top with sour cream, sliced avocado, and salsa verde

High Protein Greek Chicken Salad

Serves: 2 Serving
Preparation + Cooking time: 40 minutes
Meal Type / Low Carb High Fat
Source: www.food.com

Ingredients:

• 4 ounces chicken breasts
• salt and pepper
• 1 cup sliced cucumber
• 1/4 cup chopped red onion
• 4 tablespoons crumbled feta cheese
• 1 tablespoon red wine vinegar
• 2 teaspoons olive oil
• 1 teaspoon Dijon mustard
• 2 cups chopped romaine lettuce

Instructions:

  • Preheat your oven to 400°F and coat a baking sheet with low fat cooking spray.
  • Season both sides of the chicken with salt and pepper. Place the chicken on the prepared baking sheet and bake for 25 minutes until it’s cooked through
  • Cut the chicken into two-inch pieces.
  • In a large bowl, toss the cucumber onion and feta cheese.
  • In a small bowl, whisk together the vinegar oil and mustard. Add the mustard to the cucumber mixture and stir to coat. Stir in the chicken.
  • Season to taste with salt and black pepper.
  • Serve the chicken salad over the Romaine lettuce.

Superfood salad with pumpkin seeds

Serves: 2
Preparation + Cooking time: 15 minutes
Meal Type / Low Carb High Fat
Source: www.food24.com

Ingredients:

  • 2 beetroots
  • 2 carrots
  • 2 apples
  • 200 ml greek yoghurt
  • 2 sprigs dill – chopped
  • 2 sprigs of mint
  • Juice of 1 small lemon
  • 3 Tbs pumpkin seeds
  • Seasoning
  • Servings: Change Serving

Instructions:

  • Grate beetroot, carrots and apples and place on a platter. Squeeze 1/2 lemon juice over the apple as it browns quite quickly. You can also mix the apple into the beetroot to colour it pink and prevent the browning.
  • Mix the yoghurt with 1/2 the lemon juice, dill and seasoning. In a small pan add pumpkin seeds. Cook on a low heat for about 2-3 minutes until the honey starts to bubble and the pumpkin seeds are toasted.
  • Lay out flat onto greaseproof paper. It will dry in a minute or 2 and become like praline. Dollop the yoghurt over the top of the salad. Peel off the praline and place all over the top. Chop the mint finely and sprinkle over the salad to finish it off.
  • Note: Serve immediately as the apple starts to go brown.

Roasted bacon and apple wedges

Serves: 1 servings
Preparation + Cooking time: 30 mins
Meal Type: / Low Carb High Fat
Source: www.food24.com

Ingredients:

  • 4 small golden delicious apples – cored and cut into 4 wedges
  • 12 sage leaves
  • 12 slices of streaky bacon
  • micro rocket and watercress leaves
  • Parmesan olive oil
  • Servings: Change Serving

Instructions:

  • reheat the oven to 220°C.
  • Wrap a wedge and sage leaf together with streaky bacon, repeat with the other 11.
  • Roast for +- 20 minutes or until the bacon is crispy and the apple is soft.
  • Serve immediately with micro leaves and a drizzle of parmesan olive oil.