Posts Tagged: slow carb


Lighter Beans & Rice (Crockpot Recipe) from Iowa Girl Eats

This looks delicious, but since I’m not eating rice right now, I think I’d enjoy it over some salad, broccoli, or perhaps try out cauliflower mash….

I’m still trying to convince Ben that crockpot meals can be delicious, but with very few attempts on my part, I’m not making much progress. 

This would be a great meal to make on the weekend and eat all week for lunches!

Photo Set

Honey-Mustard Chicken, Roasted Broccoli and Lentils w/ Yogurt.

For this recipe I used a local specialty from my hometown, Boetje’s Mustard.  You can find Boetje’s in every local grocery store and almost all restaurants will carry it and bring the bottle to the table when requested.  It’s a VERY grainy and spicy mustard.  It’s delicious on a sandwich or in a potato salad, but you have to be really careful when you use it, as a little goes a long way.

Honey-Mustard Chicken

Adapted From Eating Well Magazine

Serves 2


  • 2 Tbsp. Honey
  • 1 Tbsp. Dijon Mustard
  • 1 Tbsp. Boetje’s Mustard
  • 1/2 Tbsp. Olive Oil
  • 2 tsp. curry powder
  • 1/4 tsp. kosher salt
  • Fresh ground pepper
  • 2 bone-in chicken breasts, skin removed


  1. Preheat oven to 400°F. Line a baking sheet with aluminum foil, coat a rack with cooking spray and set it on top.
  2. Combine honey, mustard, oil, curry powder, salt and pepper in a small bowl. Brush chicken pieces all over with the mustard glaze; set the pieces on the rack.
  3. Bake, basting occasionally, until the chicken is golden on the outside and no longer pink in the center, about 40 to 50 minutes.

Nutritionals per serving:  388 cals, 15 g fat, 19g carbs, 1g fiber, 43g protein

    I liked the chicken, Ben Loved the chicken, and I couldn’t get enough of the broccoli!  I think I might try added a bit of plain yogurt to the Honey-Mustard basting sauce to make it ‘tandoori-inspired’ and potentially more flavorful.  Maybe this could also be improved by marinating the chicken for 30 mins to a few hours before cooking.



    Veg Boot Camp Day One: Breakfast

    Santa Fe Breakfast Burrito
    Serves 4

    I expanded this recipe a bit from the original, adding garlic, onion, and a number of spices. I also chose to make a big batch so that I can just pop it into a tortilla and have insta-breakfast the next few days! Quick, easy, and tasty!


    1 16-ounce container firm tofu, pressed and drained

    1 teaspoon garlic powder

    1 teaspoon ground cumin

    1/2 teaspoon chili powder

    1/2 teaspoon dried cilantro

    1/4 teaspoon cayenne pepper

    fresh ground black pepper and sea salt to taste

    2 cloves garlic, chopped

    1/2 cup chopped yellow onion

    1 tablespoon olive oil

    1 cup canned black beans, rinsed and drained

    1 4-ounce can mild diced green chilies (excess liquid drained if necessary)

    4 8-inch whole-grain or sprouted grain tortillas

    1 large ripe avocado, sliced


    Step One: Place pressed tofu into a medium bowl. Use a fork to crumble into small pieces. Add all spices and mix well.

    Step Two: Heat oil in a large pan over medium heat. Add garlic and onion and sauté, stirring occasionally, until lightly golden, about 7 minutes. Add tofu and allow to cook and additional 10 minutes, stirring occasionally. Mix in beans and chilies and allow to cook until beans are heated through.

    Step Three: Place tofu mixture into warmed tortilla (yields a little over 1/2 cup for each burrito). Top mixture with avocado slices (3-4 slices per burrito), wrap, and serve.

    Source: Slightly expanded from “Santa Fe Breakfast Burrito,” Vegetarian Times “28 Day Veg Boot Camp Mix ‘n’ Match Meals: Week 1,” June 2011. View the recipe on

    Source: robotheartrecipes

    Beef & Broccoli Stir Fry by Iowa Girl Eats

    Tonight’s dinner!  My Ben will love it (Sounds like her Ben did too)!

    Photo Set

    Margarita Shrimp Salad

    Now THIS was a delicious and easy meal!  It was easy to adapt to ingredients I had on hand and could be changed up with what’s in season…. I’m thinking grilled corn in the summer, roasted butternut squash in the fall….

    It’s difficult to find a dinner salad recipe that I can convince Ben is a full meal, but he DEVOURED this one, declaring it’s deliciousness the entire meal!

    Margarita Shrimp Salad

    Adapted from Eating Well

    Serves 2



    • 1/2 pound medium shrimp, peeled and deveined
    • 3 Tbsp. tequila (our favorite is Espolon)
    • 2 tsp. freshly grated orange zest
    • 1 tsp. freshly grated lime zest
    • 1/4 tsp. salt
    • 1/4 red onion, thinly sliced
    • Creamy Lime-Chili Dressing, see below
    • 1 head romaine lettuce, chopped
    • 1 cup arugula (could substitute any greens mixture)
    • 1 orange, peeled and cut into segments (Supreme tutorial)
    • 4 mini bell peppers (or 1 red bell pepper), seeded and cut into 1/2 inch cubes
    • 1/2 can black beans, drained and rinsed
    • 1/2 ripe avocado, pitted, peeled and cut into bite size pieces
    • Juice of 1/2 lime
    • 2 slices bacon, cooked and crumbled
    • 1/2 Tbsp. extra virgin olive oil
    • Lime wedges to serve

    Chili-Lime Dressing:

    • 6 Tbsp. Plain non-fat Greek Yogurt (or plain yogurt or light sour cream)
    • 3 Tbsp. lime juice
    • 2 tsp. minced seeded jalapeno, or dried jalapeno
    • 1 tsp. chili powder
    • 1 tsp. sugar
    • 1/4 tsp. salt


    1. Toss shrimp, tequila, orange & lime zest and 1/4 tsp. salt in a large bowl.  Cover and marinate in the refrigerator for about 10 minutes, stirring occasionally.  Place thinly sliced onion in a small bowl in ice water and let stand approximately 10 minutes. 
    2. To make Chili-Lime Dressing, Whisk yogurt, lime juice, jalapeno, chili powder, sugar and salt together in a small bowl.  This can be made up to 2 days ahead and stored in an air-tight container in the refrigerator.
    3. Toss romaine, arugula (or other greens), orange supremes, bell peppers, black beans and drained red onion in a large bowl.  Add the dressing and toss to coat (I used a clean hand to thoroughly incorporate the dressing and ingredients throughout).  Divide between 2 plates or bowls.  Toss the avocado cubes with lime juice and divide between the salads.  Top with bacon crumbles.
    4. Heat oil in a large skillet over medium-high heat.  Place each shrimp in skillet with tongs and allow to cook for 2-3 minutes before flipping each and cooking an additional 1-2 minutes.  This gives the shrimp a delicious golden crust.  Divide the shrimp between the salads.  Serve with lime wedges.

    Salmon & Broccoli with Cranberry-Maple-Bourbon Sauce!


    Salmon with Rajasthani Lentil Curry

    I made a big batch of the lentils to eat over salad greens for lunch throughout the week.  They turned out delicious!

    Too bad Ben’s plate slipped out of his hands immediately after I finished serving his up.  It happened to land directly in the garbage can, so at least the clean up was easy.  He was very disappointed, I was just glad he dropped his and not mine!


    Awesome Breakfast this morning!

    Chipotle Black Beans with Scrambled Eggs

    Adapted from Eating Well

    Serves 2


    • 1 tsp. Olive Oil
    • 1 tsp. minced garlic (about 2 cloves)
    • 1 can black beans (drained & rinsed)
    • 1/4 c. water
    • 2 tsp. chipotles in adobo sauce
    • 2 eggs
    • 4 egg whites
    • 1/4 tsp. salt
    • 1/2 c. plain non-fat greek yogurt


    1. Heat oil in medium saucepan over medium heat.  Add garlic and saute until just beginning to brown, 1-2 minutes.  Add minced chipotles in adobo and cook a minute more.  Add black beans and water.  Mash beans to desired consistency.  Cover and keep warm.
    2. Beat eggs, egg whites and salt in a bowl.  Heat a large nonstick skillet over medium heat then coat with cooking spray.  Add eggs and cook, folding and stirring frequently about 2 to 3 minutes.
    3. Spread 1/2 of the bean mixture on plate and top with 1/2 of the eggs.  Add 1/4 c. plain yogurt.  Top if desired with finely diced onion, cilantro, chipotle powder, or siracha.


    Nutritionals:  394 cals, 10g fat, 46g carbs, 18g fiber, 33g protein

    Photo Set

    Cornmeal Crusted Tilapia over Bacon, Broccoli & Jalapenos

    Ben made this delicious dinner for us last night, and we spent the whole meal discussing what kind of sauce would work well to pull the dish together.  Since I was drinking water with the meal, the jalapeno spice continued to build up throughout the meal, so I added a bit of plain Greek yogurt.

    We thought about a Parmesan sauce, a Lemon-Caper sauce, and then I declared NACHO CHEESE (kidding).

    What sauce do you think would work with this dish?


    Homemade Chicken Broth & Mushroom Soup Recipe

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