almalfi coast tuna salad with poached egg – 2g carbs per serve

Almost a salad nicoise but with a poached egg. Easy low carb brunch or lunch.

This recipe is for one person, scale up for more.

 

  • 30g mixed leafy lettuce greens
  • 1 can (130g) tuna in water
  • 1 egg
  • 20g pitted black olives
  • 1 slice (10g) red salad onion
  • 20g parmesan cheese, fresh
  • a grind (0.70g) black pepper
  • 1 tablespoon (20ml) olive oil
  • 1/2 tablespoon (10ml) lemon juice, fresh
  • a pinch (0.4g) salt

Slice the onion and shave the parmesan.

Mix the olive oil and lemon juice and set aside.

Plate the salad leaves, scatter with the pitted black olives, the onion and the tuna.

Poach the egg using your favourite method.

Place the egg on the salad, drizzle with the dressing, a grind of black pepper and the parmesan.

prep time 10 mins

total time 15 mins

number of serves 1

serve weight 280g

energy 2190.4kj
energy 523.3cal
protein 46.9g
total fat 36.2g
saturated fat 9.4g
cholesterol 338.5mg
carbohydrate 1.6g
sugars 1.1g
dietary fibre 1.6g
vitamin c 9.2mg
total vitamin a equivalents 205.0µg
sodium 1369.3mg
potassium 515.1mg
calcium 261.2mg
iron 3.6mg

This recipe was first posted by carbs by numbers All content is Copyright Protected – ©2017 carbs by numbers. All Rights Reserved.




pizza with spinach, semi dried tomato, cheese & egg – 16g carbs per serve

Easy protein rich lunch or brunch.

This makes one medium pizza.

You can add one (25g) slice of leg ham which will add the following:

598kjs/142.9 cals, 7.6g fat (2.7g saturated fat), 1303.0mg sodium, 17.9g protein, 0.74g iron and zero carbs

 

  • 10g baby spinach,fresh
  • 30g semi-dried tomato
  • 30g cheddar cheese
  • 1 egg
  • 1 (210g) cauliflower & parmesan pizza crust

Prepare the cauliflower pizza crust from this earlier post  CLICK HERE  or take one from the freezer you made earlier!

Top the crust with spinach, chopped semi dried tomato, an egg and grated cheddar.

Place in the oven until the pizza is brown and bubbly, about 10 minutes.

prep time 15 mins

total time 25 mins

number of serves 1

serve weight 330g

energy 3262.4kj
energy 779.4cal
protein 42.9g
total fat 57.5g
saturated fat 14.5g
cholesterol 532.7mg
carbohydrate 16.4g
sugars 14.7g
dietary fibre 13.1g
vitamin c 74.3mg
total vitamin a equivalents 420.4µg
sodium 908.5mg
potassium 1829.2mg
calcium 611.6mg
iron 6.3mg

This recipe was first posted by carbs by numbers All content is Copyright Protected – ©2017 carbs by numbers. All Rights Reserved.




avocado & coconut loaf (nut free) – 3g carbs per serve

A low carb loaf to go with soup if you are in Melbourne tonight or for your packed lunch tomorrow.

A good alternative to a nut loaf, quick to make, with a good crust and moist inside.

Keeps well in the refrigerator or freezer.

We used a silicon loaf pan 10cm wide x 21cm long x 5.5cm deep.

Makes 16 slices at 3g carbs per slice.

  • 60g coconut flour
  • 1 teaspoon (6g) salt
  • 1 teaspoon (4g) baking soda
  • 1/2 cup (90g) linseed meal (flaxseed)
  • 1/2 teaspoon xylitol
  • 6 whole eggs
  • 360g avocado flesh

Preheat oven to 350F/180C/gas mark 4.

Grease and line a loaf pan unless using a silicone one.

Puree the avocado until completely smooth.

Mix all the dry ingredients together.

Lightly beat the eggs, add the avocado and continue to beat until well blended.

Add to the dry ingredients.

Pour batter into a loaf pan.

Bake for about 45-55 minutes until a skewer comes out clean.

prep time 15 mins

total time 60 mins

number of serves 16

serve weight 45g

energy 470.0kj
energy 112.3cal
protein 4.2g
total fat 8.9g
saturated fat 1.7g
cholesterol 91.5mg
carbohydrate 3.0g
sugars 0.2g
dietary fibre 2.3g
vitamin c 2.3mg
total vitamin a equivalents 30.4µg
sodium 245.50mg
potassium 184.3mg
calcium 27.0mg
iron 0.9mg

This recipe was first posted by carbs by numbers All content is Copyright Protected – ©2017 carbs by numbers. All Rights Reserved.




pizza with potato, rosemary & cheddar – 4g carbs per serve

Cool night in Melbourne, easy early week dinner…

This makes one medium pizza.

You can add one (25g) slice of leg ham which will add the following:

598kjs/142.9 cals, 7.6g fat (2.7g saturated fat), 1303.0mg sodium, 17.9g protein, 0.74g iron and zero carbs

  • 50g new potato
  • 5g rosemary, fresh
  • 30g cheddar cheese
  • 210g cauliflower & parmesan pizza crust

Prepare the cauliflower pizza crust from this earlier post  CLICK HERE  or take one from the freezer you made earlier!

Top the crust with very finely sliced potato, rosemary and grated cheddar.

Place in the oven until the pizza is brown and bubbly, about 10 minutes.

prep time 15 mins

total time 25 mins

number of serves 1

serve weight 295g

energy 968.7kj
energy 231.4cal
protein 11.8g
total fat 18.0g
saturated fat 13.8g
cholesterol 98.9mg
carbohydrate 4.2g
sugars 1.7g
dietary fibre 3.3g
vitamin c 26.9mg
total vitamin a equivalents 177.6µg
sodium 247.0mg
potassium 352.5mg
calcium 208.8mg
iron 1.3mg

This recipe was first posted by carbs by numbers All content is Copyright Protected – ©2017 carbs by numbers. All Rights Reserved.




coleslaw with seeded mustard dressing – 3g carbs per serve

Fresh and crunchy, keeps well in the refrigerator if left undressed.

  • 125g green cabbage
  • 125g red cabbage
  • 4 (20g total) spring onions
  • 50g baby carrots
  • 1 tablespoon (4g) parsley, fresh
  • 1 tablespoon (4g) mint, fresh, leaves only
  • 1 tablespoon (10g) sesame seeds, dry roasted
  • ¼ cup (60ml) olive oil
  • 2 tablespoons (40ml) white vinegar
  • 1 tablespoon (22g) wholegrain mustard
  • pinch (0.4g) salt
  • grind (0.7g) black pepper

Combine oil, vinegar, mustard, salt & pepper. Stir well.

Finely slice cabbages, carrot and spring onions and plate.

Scatter with plucked mint and parsley leaves,

Toss with dressing and leave for around 30 minutes for the flavours to develop.

Sprinkle with toasted sesame seeds.

prep time 10 mins

total time 15 mins

number of serves 4

serve weight 120g

energy 1623.9kj
energy 387.9cal
protein 15.3g
total fat 34.7g
saturated fat 6.5g
cholesterol 206.5mg
carbohydrate 3.2g
sugars 2.4g
dietary fibre 3.2g
vitamin c 0.8mg
total vitamin a equivalents 142.3µg
sodium 532.6mg
potassium 333.9mg
calcium 85.2mg
iron 3.0mg

This recipe was first posted by carbs by numbers All content is Copyright Protected – ©2016 carbs by numbers. All Rights Reserved.




mexican pizza – 11g carbs per serve

An easy low carb way to slip back into the kitchen after the Christmas & New Year break.

Makes one medium pizza for one so scale up for more.

ingredients

1 (210g) cauliflower & parmesan pizza crust – see earlier post – click here

topping:

1/2 cup (70g) walnuts

1 cup (85g) mushrooms, fresh

1 clove (5g) garlic ,fresh

1 teaspoon (3g) smoked paprika

1 teaspoon (3g) cumin seed

1 teaspoon (3g) sweet paprika

2 tablespoons (40ml) sour cream, regular fat

50g avocado, fresh

30g cherry tomatoes

Preheat the oven to 180C / 350F / gas mark 4.
In a food processor blend the mushrooms, walnuts, garlic and spices.
Spread on the base of the pizza.
Place in the oven until hot about 10 minutes.
Remove and top with halved cherry tomatoes, slices of avocado and sour cream.

prep time 10 mins

total time 20 mins

number of serves 1

serve weight 480g

energy 5471.6kj
energy 1307.1cal
protein 41.7g
total fat 118.4g
saturated fat 22.2g
cholesterol 295.1mg
carbohydrate 11.9g
sugars 8.5g
dietary fibre 19.2g
vitamin c 85.5mg
total vitamin a equivalents 559.2μg
sodium 552.5mg
potassium 1879.1mg
calcium 483.0mg
iron 8.4mg

This recipe was first posted by carbs by numbers All content is Copyright Protected – ©2016 carbs by numbers. All Rights Reserved.




vegetable stack with pesto – 9g carbs per serve

This is a lovely stack of grilled vegetables with pesto. Can easily be done on the barbeque.

And if you are starting to plan already for 25 December our Christmas cook book is 10% off if you use this code – ch2016

ingredients

  • 720g eggplant, unpeeled
  • 220g red capsicum
  • 4 large (320g total) mushrooms
  • 120g spinach, fresh
  • 200g zucchini, unpeeled
  • 180g haloumi cheese
  • 4 tablespoons (80g total) basil pesto sauce
  • 1 tablespoon (20ml) olive oil spray

Preheat the oven to 150C/300F/gas mark 2 just to keep things warm.
Slice the haloumi into 4 thick or 8 thinner slices.
Slice the eggplant longways and cut the red capsicum into quarters.
Spray the vegetables lightly with olive oil spray and cook on a grill or in a sandwich press. Keep warm.
In a large frypan warm the tablespoon of olive oil and cook the 4 whole mushrooms until juicy. Keep warm.
Using the same frypan, turn the heat up and when hot, cook the haloumi on both sides until golden brown. Keep warm.
Set aside a small amount of spinach for garnish.
Turn the heat in the frypan down and toss the spinach until just wilted.
Butter the mushrooms with the pesto, layer your stack and serve immediately.

prep time 15 mins
total time  45 mins
number of serves 4
serve weight 400g

energy 1434.6kj
energy 342.7cal
protein 16.8g
total fat 24.3g
saturated fat 7.5g
cholesterol 25.6mg
carbohydrate 9.0g
sugars 8.8g
dietary fibre 2.6g
vitamin c 123.5mg
total vitamin a equivalents 404.3µg
sodium 1359.3mg
potassium 1037.5mg
calcium 387.0mg
iron 2.4mg

This recipe was first posted by carbs by numbers All content is Copyright Protected – ©2016 carbs by numbers. All Rights Reserved.




smashed avocado with dukkah on microwave bread – 2g carb per serve

Make your own smashed avocado on low carb toast at home and you will be able to save for a house in Melbourne!

Makes one serving, scale up for more.

Prep and total times don’t include making the microwave loaf, that would add 25 minutes to your work.

And if you are looking for more ways to save for that house our Christmas book is 10% off right now, just use the code ch2016.

  • half a medium (80g total) avocado
  • 1 teaspoon (5ml) olive oil
  • a pinch (0.40g) salt
  • 1 teaspoon (2.7g) dukkah
  • 1 slice (53g total) quick cheesy microwave loaf

Make your quick cheesy microwave loaf according to instructions.

(The recipe was free to download when you subscribed for the posts).

Mash the avocado with the olive oil and salt.

Toast a slice of microwave loaf between baking paper in a sandwich press.

Pile on the avocado and dust with dukkah.

prep time 5 mins

total time 5 mins

number of serves 1

serve weight 140g

energy 2018.3kj
energy 482.2cal
protein 13.9g
total fat 45.7g
saturated fat 9.5g
cholesterol 92.6mg
carbohydrate 2.0g
sugars  0.6g
dietary fibre 5.8g
vitamin c 8.8mg
total vitamin a equivalents 79.3µg
sodium 417.9mg
potassium 631.8mg
calcium 232.8mg
iron 2.6mg

This recipe was first posted by carbs by numbers All content is Copyright Protected – ©2016 carbs by numbers. All Rights Reserved.




tofu bites with pickled ginger and mint – 1g carb per serve

Makes 8 individual slice serves and at around 1g per slice, they are perfect for a shared lunch table.

As pretty as they are delicious.

And if you are starting to plan for Christmas don’t forget our Christmas cook book is 10% off if you use this code – ch2016

 

300g silken tofu

20g cucumber, unpeeled                                                                             

15g spring onion, fresh                                  

6 slices (12g total) pickled ginger              

10g carrot, peeled                                                                                                                                                           

5g red chilli, fresh                                                                            

5g mint , fresh, leaves only                                                                                                                                         

2 tablespoons (40ml total) Tamari soy sauce                                                                                                                  

Drain the tofu and slice into 8. This is the hardest part of the recipe because the tofu is indeed silken.

Warm gently in a non stick frying pan, you won’t need oil, silken tofu is quite wet.

Shave the carrot and cucumber with a peeler and divide into 8.

Slice the red chilli, mint and the spring onion finely.

Plate the slices of tofu, drizzle with a teaspoon of tamari per slice.

Finally garnish with carrot, spring onion, pickled ginger, chilli and mint.

prep time 10 mins

total time 15 mins

number of serves 8

serve weight 50g

energy 100.2kj
energy 23.9cal
protein 2.4g
total fat 1.0g
saturated fat 0.1g
cholesterol 0mg
carbohydrate 0.9g
sugars  0.5g
dietary fibre 1.1g
vitamin c 2.3mg
total vitamin a equivalents 26.0µg
sodium 288.2mg
potassium 100.0mg
calcium 12.9mg
iron 0.8mg

This recipe was first posted by carbs by numbers All content is Copyright Protected – ©2016 carbs by numbers. All Rights Reserved.




pizza with baby spinach, beetroot & blue cheese – 7g carbs per serve

 Still on the pizza theme and using the recipe for cauliflower & parmesan pizza crust on the blog, here is a meat optional pizza. 

Makes one medium pizza. Scale up for more.

You can add one (25g) slice of leg ham which will add the following:

598kjs/142.9 cals, 7.6g fat (2.7g saturated fat), 1303.0mg sodium, 17.9g protein, 0.74g iron and zero carbs

 If you are starting to think gift time, our Christmas book is available for 10% off right now…

Use the promo code ch2016 and it’s yours for 10% less!

  • 10g baby spinach, fresh
  • 20g beetroot, cooked
  • 20g blue vein cheese

1 (210g) cauliflower & parmesan pizza crust

Make the pizza base according to the instructions.

Top the crust with baby spinach and sliced beetroot then crumble with blue cheese.

Place in the oven until the pizza is brown and bubbly, about 10 minutes.

prep time 15 mins

total time 25 mins

number of serves 1

serve weight 260g

energy 2610.9kj
energy 623.7cal
protein 31.0g
total fat 50.6g
saturated fat 11.6g
cholesterol 279.5mg
carbohydrate 7.5g
sugars 6.2g
dietary fibre 9.5g
vitamin c 74.3mg
total vitamin a equivalents 218.5µg
sodium 754.0mg
potassium 870.0mg
calcium 457.8mg
iron 3.9mg

This recipe was first posted by carbs by numbers All content is Copyright Protected – ©2016 carbs by numbers. All Rights Reserved.