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Archive for the ‘Carb Count 45-60’ Category

The Corn Chowder turned out pretty good.  I know that if I make it again, the kids would prefer it if I left out the red bell peppers and diced the onions smaller.  Still, I ate it for lunch the next day!

Here is the link to the original Corn Chowder recipe from TasteOfHome.com

And mine:

Ingredients

  • 6 potatoes, peeled and diced
  • Water
  • 1 can (16 ounces) whole kernel corn, drained
  • 1 quart milk
  • 1 large onion, diced
  • 1 red bell pepper, diced
  • 2 thick slices of ham, grilled and diced
  • 1 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/4 teaspoon dried thyme

Directions

  1. Put peeled, diced potatoes in pot of water and boil until soft
  2. Drain, put potatoes back into pot
  3. Add remaining ingredients
  4. Bring to a boil
  5. Reduce heat and simmer for 15 minutes or until the onion is soft

Total Carbs per Serving (60):

  • Corn Chowder (52)
  • Green Salad with Ranch Dressing (1)
  • 1/2 cup 2% milk (7)

You may want to leave of the 1/2 cup of milk with the meal since there is already a quart in the chowder.  I would substitute half an apple, or maybe peanut butter on celery.

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Tonight we are having Mama’s Amazing Ziti from MealMakeOverMoms.com

Total carbs per serving:  52

Ingredients

  • 1 pound lean ground beef (90% lean or higher)
  • 2 large carrots, shredded (about 2 cups)
  • Two 10 3/4-ounce cans 30%-less-sodium tomato soup
  • 2 cans water
  • 8 ounces dried whole wheat blend ziti (about 2 1/2 cups)
  • 1 teaspoon dried basil
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1 cup preshredded part-skim mozzarella cheese
  • 1/4 cup grated Parmesan cheese

Directions

  1. Place a large saucepan or Dutch oven over medium-high heat. Add the beef and carrots and cook, breaking up the large pieces, until the meat is no longer pink, about 5 minutes. Drain excess fat.
  2. Add the tomato soup, water, ziti, basil, garlic powder, and onion powder and stir until well blended. Bring the liquid to a boil, reduce the heat and cook, covered, at a low boil, until the ziti is tender, about 25 minutes. Stir occasionally.
  3. Stir in the mozzarella cheese and serve in individual bowls and sprinkle with Parmesan cheese.

I was a little strapped for time tonight, so instead of making the sauce as I should have, I grabbed a jar of meat flavored pasta sauce.  Not as good, but it got dinner on the table!

I also popped in a 350 degree oven to brown it up a bit since I really don’t know how to eat un-baked ziti 😀

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This one is from $5 Dinners again.  Have I mentioned lately how much I love that site?  It’s even my #2 favorite web site on my BlackBerry, and I’ll definitely be buying her cookbook soon.

As always, net carb counts per serving are in ( ).  This recipe serves 4.

Asian Chicken Wraps with Steamed Snap Peas

Ingredients

  • 4 burrito size flour tortillas (35)
  • 3 chicken breasts (0)
  • Teriyaki Sauce or Marinade (5g per 1 tbsp)
  • 1-2 Tbsp tahini (I couldn’t find this in my grocery store, so I am omitting it)
  • 1/4 cup peanuts, finely chopped (0)
  • 1/2 bag baby carrots (6)
  • Handful romaine lettuce (0)
  • 1 bag Snap peas (1)

47 Net Carbs per Serving

Directions

  1. Combine teriyaki sauce/marinade with tahini.
  2. In skillet, add sauce mixture and chicken. Saute chicken about 5 minutes on each side until cooked through (Cooking times will vary depending on thickness of the chicken).
  3. Once chicken is cooked, slice it into strips.
  4. Shred carrots
  5. Rinse and pat dry the snap peas. Place them in a saucepan with about 1/2 inch of water. Bring water to a boil, then reduce heat and simmer for 3-4 minutes. Season steamed snap peas with a pinch or two of salt.

To obtain Devyn’s dinner goal of 60 carbs, she will also have:

  • 1 cup of 2% milk (14)

Total carbs for meal:  61

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When I told my six year old that we were having this for dinner tonight, she replied “oh man, that’s the stuff that gives me a tummy ache ’cause I eat too much!”

I’ve used many different recipes to arrive at my own version, including $5 Dinners and Budget Friendly Cooking.  I’ve mostly adjusted them to suit our family’s taste in veggies.  Both great recipes, but I’m not sure of their carb counts.

My version feeds 4-6 people and net carb counts per serving are in ( ).

Chicken Primavera

Ingredients

  • 1 (13.25 oz.) package Whole Grain Medium Shells pasta (35)
  • 2 lbs. Boneless Skinless Chicken Breast (0)
  • 2 Tbsp Olive Oil (0)
  • Salt & Pepper (0)
  • 1 cup Carrots (2)
  • 1 cup Cauliflower (.3)
  • 1 cup Broccoli (1)
  • 1 Orange, Red or Yellow Bell Pepper (1.7)
  • 2 Garlic Cloves, minced (0)

For Cheese Sauce:

  • 4 Tbsp butter or margarine (0)
  • 4 Tbsp Flour (4)
  • 3 cups Milk (8)
  • 4 – 6 Tbsp Parmesan Cheese (0)
  • Salt & Pepper

Total Carbs:  52

Directions:

  1. Cook pasta according to package instruction, drain and put aside.
  2. Salt and pepper the chicken.  In medium saucepan, add olive oil and chicken breasts.  Cook chicken on each side for about 6 -8 minutes, making sure it has cooked through; transfer to plate and keep warm.
  3. Chop the veggies and add to the skillet the chicken was in.
  4. Steam/saute the veggies for 5 – 6 minutes or until tender with 1/4 cup of water.  Transfer to the bowl with the pasta.

Cheese Sauce:

  1. In the same pan you made the chicken and veggies, heat butter over medium-high heat.
  2. Add the flour once it has melted and whisk quickly until it forms a paste.
  3. Slowly whisk in milk and don’t stop.  Big bubbles should be popping, and as you whisk it should become thickened.
  4. Whisk in parmesan cheese, add salt and pepper to taste.
  5. Remove from heat and use a rubber spatula to transfer all of it into the bowl of pasta and veggies.
  6. Dice the chicken, add it the bowl and mix

Hint:  A lot of people prefer to dice their chicken before cooking.  I don’t.  I’m not too cool with handling raw chicken more than I need to.  At step six I get out my big cutting board and my meat cleaver.  I press the cleaver through the chicken length-wise about four times, turn and cut into cute little squares.  Much cleaner than cutting it raw!

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This is our first recipe added to the new blog!

A lot of dinnertime inspiration comes from Erin at $5 Dinners.  Living in Southern California, it is extremely rare that Erin’s recipes ever cost $5 for me, but I can always get them for under $10, and they are ALWAYS delicious.

Here is her recipe for Garlic Chicken Risotto.  My version feeds 4-6 people and net carb counts per serving are in ( ).

  • 2 lbs. Boneless Skinless Chicken Breast (0)
  • Salt & Pepper to taste (0)
  • 2 Tbsp Olive Oil (0)
  • 1 Tbsp Butter (0)
  • 2 Garlic Cloves minced (0)
  • 2 cups Water (0)
  • 1 can (10 3/4 oz.) Cream of Chicken Soup (6.5)
  • 1 can (10 3/4 oz.) Cream of Mushroom soup (6)
  • 3 cups Instant Brown Rice (32)
  • 1 cup Frozen Peas (5)

Total Carbs: 49.5

Directions
1. Pound chicken flat and season both sides with salt and pepper.
2. Heat oil, butter, and garlic to a 10-inch skillet over medium-high heat until you get a golden brown color in the garlic. Add chicken and cook until the chicken is also golden brown (about 5 minutes per side). Cook until no longer pink in the middle. Set cooked chicken on a plate.
3. Deglaze the pan with the water. Whisk in the soups and heat to a boil.
4. Stir in rice and peas and top with chicken.
5. Cover and cook over low heat for 5 minutes.
6. Remove from heat and let stand for 5 minutes.
7. Serve Garlic Chicken over Creamy Risotto and Peas.

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