Low-Fat Alfredo Sauce for One

 
I’ve been hearing about this dish – how good it is and how simple it is to make. I finally made it and it’s tasty! You can top it over zoodles for a low-carb version or any other pasta. Add chicken or shrimp for more protein. 

INGREDIENTS

  • 1 wedge of Laughing Cow Light Swiss
  • 1 tsp of Grated Parmesan Cheese
  • 1 tsp of Non-fat Greek Yogurt
  • Garlic Powder
  • Ground Pepper
  1. Put all the ingredients on top of your raw zoodles or cooked pasta.
  2. Heat for a minute in the microwave.
  3. Stir with the noodles. 
  4. Sprinkle another 1 tsp of Grated Parmesan Cheese over your dish. 

Nutritional Fact for Sauce:

58 calories 

2.5 g Fat / 2.2 g Carbs / 4.5 g Protein

Gluten-Free Turkey Meatballs

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Earlier this week, I didn’t know what to make for dinner. I had ground turkey in the freezer and a spaghetti squash in the fridge. Then I remembered that my friend posted Jessica Alba’s Turkey Meatballs on Facebook. It looked good and seemed simple enough to make. So with just one alteration, we had Gluten-Free Turkey Meatballs for dinner! Yay! (And this recipe made so much I had leftovers for lunch. Yummy!)

RECIPE

  • 2 pounds lean ground turkey
  • 1 cup almond meal
  • 1/4 cup finely chopped carrots
  • 1/4 cup finely chopped zucchini
  • 1/4 cup finely chopped onion
  • 2 large eggs
  • 2 tablespoons Italian seasoning
  • 1 tablespoon coarse sea salt
  • 2 tablespoons olive oil
  • 3/4 cup low-sodium chicken broth
  1. In a large bowl, mix turkey, almond meal, carrots, zucchini, onion, eggs, Italian seasoning, and salt. Form into 1-inch balls.
  2. Heat olive oil in a large skillet over medium heat. Add meatballs and cook, turning, until browned, about 7 minutes.
  3. Add 1/2 cup of chicken broth; cover and reduce heat to low. Cook until liquid is almost completely absorbed.
  4. Add the remaining 1/4 cup of broth and increase heat to medium; cook, uncovered, until liquid is absorbed.
  5. Serve over spaghetti squash, zoodles (zucchini noodles), or a side of roasted veggies.

Eggplant Pesto

eggplant_caviarI love eggplant! I especially love roasted eggplant… on pasta… with feta cheese! I don’t know why. I just love the smoky taste mixed with the zesty feta. This low-carb, gluten-free, vegan recipe for Eggplant Pesto is easy – as long as you have a grill ready to roast your eggplant. If not, then baking it in the oven will do.

RECIPE

  • 1 large globe eggplant or 2-3 long Asian eggplants
  • Finely chopped 1-2 shallots or 1/2 small red onion
  • 2-3 tbsp of balsamic or red wine vinegar
  • 1 clove garlic, chopped
  • 1/4 cup finely chopped fresh basil, parsley, cilantro, or whatever herbs you like.
  • 1-2 tbsp of olive oil
  • salt & pepper
  1. GRILLING: Place eggplant directly on the grill. (Do not oil or salt and pepper). Rotate it occasionally until all the sides are charred and it softens. This takes about 25-30 minutes. OVEN: Preheat at 375˚ F. Pierce the eggplant with a fork in a couple of places then place eggplant on a cookie sheet (Do not oil or salt and pepper). Rotate after 10-15 minutes then cook for another 10-15 minutes until it’s soft and mushy. Let the outside char so that peeling will be easy. Remove from the grill and let cool completely before peeling. If the eggplant seem really watery — the larger ones tend to give off more liquid — let them drain in a colander for 10 to 15 minutes.
  2. In a bowl, put the shallots/red onion and pour the vinegar over it and let it sit. Then add the chopped garlic.
  3. Peel the eggplant. Place it in a larger bowl and sprinkle it with salt and pepper to taste. Mash it all together with a fork.
  4. Add half of the shallots/red onion and garlic to the eggplant.
  5. Mix in the herbs and a drizzle with olive oil. Mix and then taste.
  6. Serve over brown rice pasta and sprinkle feta cheese on top for lunch or dinner. Or you can also serve this as a dip with gluten-free crackers. Makes for a delicious guilt-free snack or appetizer.

Slow Cooker Balsamic Chicken and Sausage

Balsamic_ChixFeeling kind of lazy to make dinner one day. So I went on fastpaleo.com and found this recipe for Slow Cooker Balsamic Chicken and Sausage. I adjusted it a little because there was just so much liquid in the end, it was like soup. Anyway, the dish was a hit for the whole family! This gluten-free and low-carb meal was so flavorful from the spices.

RECIPE

  • 4-6 chicken breasts, skinless & boneless
  • 6 fresh Italian sausages
  • 2 tsp. olive oil
  • 1 onion, thinly sliced
  • 4-6 cloves garlic, chopped
  • 2 tsp. salt
  • 1-1/2 tsp Italian seasoning
  • 1-1/2 tsp garlic powder
  • 1 – 14.5 oz cans of diced or plum tomatoes
  • 1 – 15 oz can of tomato sauce
  • 1 cup water or stock
  • 1/2 cup balsamic vinegar
  1. Lay the breasts raw in the bottom of the slow cooker and drizzle with a couple tablespoons of olive oil.
  2. Add the first round of seasonings directly onto the chicken (1 teaspoon of each: Italian seasoning, garlic powder and salt). Don’t mix, just leave it on top. During the slow cooking process, it seasons the chicken directly for perfect flavor.
  3. Lay the sausage on top of the seasoned chicken.
  4. Layer the thinly sliced onion and chopped garlic next. Then pour the diced tomatoes, tomato sauce, water/stock and balsamic vinegar into the pot.
  5. Top with a second round of seasonings, use the remaining portions. Again, don’t mix this up.
  6. Cover and set the slow cooker to high for five hours.

I served it with a side of brown rice pasta and steamed asparagus to keep it guilt-free. The next day, for left overs, I topped the chicken on a bed of greens to make a delicious salad. Yummy!

Balsa_Chix2

Italian Stuffed Spaghetti Squash

ItalianStuffedSpagSquashThis hits the spot when you’re craving lasagna! Italian Stuffed Spaghetti Squash uses an alternate for pasta. And the best part is your kitchen smells so delicious –  like you’re baking a tray of your favorite Italian dish. Gluten-free and lower in carbs. So good!

RECIPE

  • 1 large spaghetti squash
  • 1 lb Italian sausage
  • 1/2 lb ground beef (or chicken, turkey, pork, etc.)
  • 1 tsp. of minced garlic
  •  1 jar of sugar-free spaghetti sauce of your choice (or make your own)
  • 1 tub of ricotta cheese
  • Parmesan or mozzarella cheese
  1. Cook your spaghetti squash per instruction on this link: click here.
  2. While that is cooking, make your meat sauce by first browning the meat and garlic, then adding the spaghetti sauce. Set aside.
  3. When your squash is done, cut it into two halves lengthwise. Scrape out the seeds and fill each side half way with ricotta cheese, then top with meat sauce until it’s over-filled.
  4. Top with cheese and place under the broiler for about 5-10 minutes or until the cheese has melted.
  5. Scoop out your servings and enjoy with a side of green salad!

Pasta Alternative: Zucchini Noodles

zucchini_noodlesI’ve been seeing this pasta alternative Zucchini Noodles on a couple of other food sites and had to try it. But first, I had to find the tool. It’s called a julienne peeler and I found mine at Bed Bath & Beyond. It looks like this:

mak-200515_2Like spaghetti squash, it doesn’t taste exactly like pasta, but it is a healthy side dish that’s a really good gluten-free, low-carb substitute. And once you season it and eat it with your protein, you’ll forget that it’s not real pasta. Well, maybe you will, but you’ll feel good after eating zucchini and your body will thank you.

How to Cook

  1. Wash your zucchini and shred noodles using your julienne peeler.
  2. Blanch in boiling water for 1-2 minutes. Drain.
  3. Drizzle with olive oil or butter, then sprinkle with Parmesan cheese if you wish.

Pasta Alternative: Spaghetti Squash

This was the first time I’ve eaten Spaghetti Squash. It doesn’t exactly taste like pasta but it is a pretty good substitute (gluten-free and lower carb). The first bite took me by surprise because it’s sweet. I wasn’t expecting that. By the time I was half way done with my meal, I didn’t even notice that I was eating squash instead of spaghetti, especially if you load on the cheese. You can pretend it’s really pasta you’re eating. Best part… you don’t feel full like you’re gonna bust out of your pants! 🙂

How to Cook Spaghetti Squash by Microwave

  1. Poke about 5-6 times with a fork.
  2. Cook on high for about 12 minutes (rotating every 3 minutes) or until the skin gives.
  3. Let cool. Remove seeds. Scrape spaghetti with a fork.

Below is what happened to my spaghetti squash because I failed to check to see if the squash was tender enough to open by hand. BAM! 🙂

How to Cook Spaghetti Squash in the Oven

  1. Pre-heat oven at 375˚ F.
  2. Poke the squash about 5-6 times with a fork and place in baking dish.
  3. Cook for about 1 to 1-1/2 hours or until flesh is tender.
  4. Let cool. Remove seeds. Scrape spaghetti with a fork.