CHICKEN STIR FRY
- 1 Tbls. olive oil, divided.
- 1 1/2 lb./ 680 g boneless, skinless, chicken breasts, cut into 1/2-inch/ 1.25 cm strips.
- 4 cloves garlic, minced.
- 8 oz./ 142 g fresh asparagus, ends trimmed and cut into 2-inch/ 5 cm pieces.
- 1/2 red bell pepper cut into 1/4-inch/ 1cm slices.
- 1 Tbls. grated fresh ginger.
- 1/2 c. low sodium, fat-free chicken broth or water
- 2 Tbls. reduced sodium soy sauce
- 2 Tbls. water
- 1/2 tsp. black pepper
- In a large fry pan over medium-high heat, heat 2 teaspoons oil until hot. Cook chicken and garlic 5 to 6 minutes, or until chicken is no longer pink in centre. Remove chicken to a plate.
- Add remaining 1 teaspoon oil to the fry pan and cook asparagus, bell pepper, and ginger 3 to 4 minutes or until crisp-tender.
- In a small bowl, combine chicken broth, soy sauce, water, and black pepper. Stir mixture into vegetables and cook 1 minute or until thickened.
- Add chicken to the fry pan and cook 2 to 3 minutes or until heated through.
- Serve immediately.
Servings Per Recipe: 4
4g. Net Carbs
500 grams omega-3 chicken cut into small pieces (with bone or boneless)
1 teaspoon ginger & garlic paste
1 teaspoon red chili powder
1 tablespoon white vinegar
1 teaspoon black pepper powder
2 tablespoon chopped garlic
2 tablespoon chopped ginger
1 medium onion finely chopped
1 green capsicum cut into bite size cubes
1 small onion cut into 4 pieces
1 tablespoon white vinegar
4 green chilies chopped (or as per taste)
1/2 cup chopped spring onion (white & green)
Olive oil as needed
1 tablespoon red chili sauce (or little more) find recipe here www.findtex.com.au/diabetic-foods/chutney-etc/?fbclid=IwAR2O_lYeX_Cvg0ZUMamkt6jYj-4Oq_-AkTj4Vwv4ux2ZE_MkU3QX9ljAMHI
Other in season green vegetables of choice
- In a bowl, mix together the first 6 ingredients from the above list. And mix well.
- Heat 1/4 cup olive oil a pan and shallow fry the chicken pieces on both sides.
- Cover and cook till chicken pieces are completely cooked.
- In another saucepan or wok, heat 5 to 6 tablespoon of olive oil. Add chopped garlic and ginger till they slightly change colour. Then add finely chopped onion and fry till just soft, followed by capsicum and roughly chopped onion. Fry for few seconds on high heat.
- Now add red chili sauce. Give everything a quick stir on high heat, also add vinegar, and cooked chicken pieces. Stir gently but keep the flame high.
- Finally add green chilies, chopped spring onion and green vegetables. Stir for 30 seconds more on high heat and the chili chicken is now ready.
Note: The whole stir frying has to be done on high heat, so keep a close eye and do not multi-task when you are preparing this dish. You can also deep fry chicken pieces if you wish.
EGG ROLL IN A BOWL
- 1 tbsp. olive oil
- 1 clove garlic, minced
- 1 tbsp. minced fresh ginger
- 1 lb./ 490 g ground pork
- 1 tbsp. sesame oil
- 1/2 onion, thinly sliced
- 1 c. shredded carrot
- 1/4 green cabbage, thinly sliced
- 1/4 c. soy sauce (optional)
- 1 green onion, thinly sliced
- 1 tbsp. sesame seeds
- In a large stoneware fry pan over medium heat, heat olive oil. Add garlic and ginger and cook until fragrant, 1 to 2 minutes. Add pork and cook until no pink remains.
- Push pork to the side and add sesame oil. Add onion, carrot, and cabbage. Stir to combine with meat and add soy sauce (if using). Cook until cabbage is tender, 5 to 8 minutes.
- Transfer mixture to a serving dish and garnish with green onions and sesame seeds. Serve.
EGG ROLL IN A BOWL
1 lb (16 ounces/ 450 g) ground pork or beef
1 teaspoon minced garlic
14 ounces shredded cabbage or coleslaw mix
1/4 cup low-sodium soy sauce (optional)
1 teaspoon ground ginger
2 teaspoons sriracha chili sauce find recipe here http://www.findtex.com.au/diabetic-foods/chutney-etc/?fbclid=IwAR0QNPJkZf7u5WHrCDtMTV7oGVozCrc4nE0fWeJKtc_gYkTJ9yAGm32SmOE
1 whole omega-3 egg
1 tablespoon olive oil
2 tablespoons sliced green onions
1. In a large stoneware fry pan, brown the pork or beef until no longer pink. Drain the meat if it is really wet. Add the garlic and sauté for 30 seconds. Add the cabbage/coleslaw, soy sauce (if using), ginger, and sauté until desired tenderness. You can add a little water if you need more liquid to sauté the coleslaw down.
- Make a well in the centre of the fry pan and add the egg. Scramble until done over low heat.
- Stir in chili sauce. Drizzle with olive oil and sprinkle with green onions. Add additional soy sauce and chili sauce if desired.
- Fresh salmon cut into cubes
- Brussel sprouts
- Pan fry the salmon with lemon, garlic, ginger, olive oil, parsley and cracked pepper.
CHICKEN STIR FRY
2 omega-3 chicken breasts.
Handful of mini peppers.
1 bunch of broccolini
3 fresh zucchini.
1/2 pack of snow peas,
1/2 med onion
2 T fresh ginger
2 T olive oil
1 T garlic Chile paste find recipe here http://www.findtex.com.au/diabetic-foods/chutney-etc/?fbclid=IwAR2MWklk_SY7R2oCoWnqUyjwI4YC7WYXqEDf9wsGaUHqfaL3kMOdgsDGNfA
Topped w Sunflower sprouts & Cashews
- Cubed & Cooked chicken first in olive oil and set aside. Add Chile paste, olive oil & ginger paste. Set aside.
- Brown onion, then add harder vegetables or Broccolini. (Quick-cooking vegetables such as snow peas, leafy greens and bean sprouts, should be added towards the end of cooking).
- You can add more ginger, olive oil and chili paste to suit your taste.
- Cook until desired doneness.
- You can substitute your choice of vegetables, Use, what leftover in the fridge you have.
Approx 10-12 carbs per serving.
THAI CHICKEN STIR FRY
2 chicken breast, skins off
6 White medium mushrooms
3-4 garlic cloves
2 spring onions (scallions or green onions)
150 gm 5oz. Sugar snap peas or Snow peas
½ cup bean shoots
1 red chili
1 tbsp fresh grated ginger (or use dried ground)
1 handful of fresh Coriander
1 Kaffir lime leaf
1 Fresh lime
Half a red onion
½ cup of raw cashews
4 tbsp Olive oil
1. Slice the chicken breasts into thin slices width wise. Add to a bowl with the minced garlic cloves. Mix well and refrigerate. A few minutes is enough but the longer the better.
2. Peel and slice the carrot into Julienne (fine lengths) set aside. Trim the spring onions, remove the roots and slice finely, set aside. Top and tail and string the sugar snap peas or snow peas, set aside. Trim the chili, remove seeds and chop very finely. Peel the red onion, cut in half and slice only one half finely, set aside. Remove the stem from the centre of the kaffir lime leaf by cutting with a knife. Then cut lengthwise, then width wise as fine as you can, set aside. Peel and grate the fresh ginger, set aside.
3. Place a wok or frying pan over your burner, add two tbsp of Olive oil, turn heat up full. Once oil is hot, add the marinated chicken. Cook chicken a few minutes until done then set aside in a bowl. Keep the same wok for the vegetables, no need to clean unless it’s burnt.
4. To your wok, add two tbsp of Olive oil, turn up heat to full. Add the chili, then ginger and kaffir lime. Cook 30 seconds. Add all your vegetables, starting with onion, carrots, mushrooms, sugar snap peas, spring onion and also the cashews. Add the zest of one fresh lime and mix well. cook for one minute. Add the bean shoots and some freshly chopped coriander leaves. Return the cooked chicken and juices to the wok and toss or mix well over high heat (if too thick add a little water).
5. Serve immediately over hot cauliflower rice.
Add fresh coriander to garnish and add fresh flavour.
STEAMED CHICKEN LEFTOVERS STIR FRY
One with rocket the other spinach. Both with garlic, onions, and mushrooms.
BEEF AND VEGGIE STIR FRY
1 1/2 lbs/ 680 g of grass fed lean beef, sliced (any meat can be used.)
5 large organic carrots, sliced on the bias to be fancy
1 head of fresh broccoli cut into smaller sections
1 can of water chestnuts, chopped
1 bag, or you can use 1 can, of bean sprouts
6 tbls olive oil, divided (1 to 2 tbls at a time as needed)
1 tbls red pepper flakes
1 onion, small, chopped
2 cloves garlic, minced
3/4 cups low sodium soy sauce
- Heat a large cast iron fry pan or wok with 2 tbls of olive oil.
- When hot, add sliced beef and brown until the juices just evaporate.
- Add your chopped onions and cook through stirring often.
- Add a few splashes of soy sauce to keep everything steaming and to start your flavour profile.
- When the onions start to become translucent, add your minced garlic.
- Stir and cook on medium high until fragrant.
- Remove your meat mix from your pan onto a plate.
- To your fry pan or wok add another 2 tbls of olive oil to the centre. Let that heat up, then add your broccoli and carrots.
- Stir well and occasionally for about 10 mins, letting them brown, but don’t overcook to much.
- Add a few more splashes of soy sauce as needed to keep things going.
- Move the veggies to the outer edge of you pan, add 2 to 3 more tbls of your olive oil. Let it heat through, then add your water chestnuts and bean sprouts.
- Add your meat and mix everything together. Simmer for about 4 or 5 minutes until heated through.
KETO PEPPER STEAK
- 2 green bell peppers cut into strips
- 2 red peppers cut into strips
- 1 large onion cut into strips
- 2lbs/ 900 g pepper steak or thin fillet steak cut into strips
- 2 tbsp. olive oil for stir frying
- 1/4 tsp ground black pepper
- 1/2 tsp ginger
- Heat up olive oil in fry pan or wok.
- Add cut up meat and brown on both sides. If the pan is hot it will take two-three minutes per side. The meat cooks fast.
- Add the onions, red and green peppers. Stir until vegetables soften. An additional 2-3 minutes.
- Sprinkle on the ginger and pepper.
- Cook for an additional minute while stirring to make sure everything cooked.
- This goes well on top of cauliflower rice.
ASIAN CABBAGE AND PORK STIR FRY
* 650 g cabbage and other greens available.
* 110 g olive oil, divided
* 1 tsp onion powder
* ¼ tsp ground black pepper
* 1 tbsp white wine vinegar
* 2 garlic cloves, minced
* 1 tsp chili flakes
* 1 tsp Chinese 5 spice
* 1 tbsp fresh ginger, finely chopped or grated
* 550 g ground beef/pork
* 3 spring onions chopped in 1/2-inch slices
* 1 tbsp sesame oil
1. Shred the cabbage finely using a sharp knife or a food processor.
2. Fry the cabbage in half of the olive oil in a large frying or wok pan on medium-high heat. It takes a while for the cabbage to soften, but don’t let it turn brown.
3. Add spices and vinegar. Stir and fry for a couple of minutes more. Put the cabbage in a bowl.
4. At the rest of the olive oil to the same frying pan. Add garlic, chili flakes and ginger. Sauté for a few minutes.
5. Add ground meat and brown until the meat is thoroughly cooked and most of the juices have evaporated. Lower the heat a little.
6. Add scallions and cabbage to the meat. Stir until everything is hot. Add pepper to taste. Drizzle with sesame oil before serving.
Ketogenic low carb
Net carbs: 4 % (8 g)
Fibre: 5 g
Fat: 83 % (86 g)
Protein: 13 % (31 g)
1 Tbs. soy sauce
1 Tbs. rice wine or dry sherry
2 tsp. grated fresh ginger
1 lb/ 450 g. boneless, skinless chicken thighs, cut into bite-size pieces
1 tsp. Worcestershire sauce
1 tsp. Asian sesame oil
1/4 tsp. corn starch (optional)
3 Tbs. Olive oil
2 green onions, chopped
1 cup unsalted roasted cashews
Salad for serving
Marinate the chicken
In a large bowl, stir together 2 Tbs. of the soy sauce, the wine and ginger. Stir in the chicken to coat evenly and set aside for 15 minutes or longer if possible
Make the sauce
In a small bowl, combine 2 Tbs. water, the remaining 1 Tbs. soy sauce, the Worcestershire sauce, sesame oil and corn starch (if using), and stir to dissolve the corn starch.
Stir-fry the chicken
Heat a wok or large fry pan over high heat until very hot and add 2 Tbs. of the olive oil. Remove the chicken from the marinade, draining it well, and discard the marinade. Add the chicken to the wok and stir-fry until opaque, about 3 minutes. Using a slotted spoon, transfer the chicken to a bowl.
Return the wok to medium heat and add the remaining 1 Tbs. olive oil. Add the green onions and stir-fry until fragrant, about 10 seconds. Return the chicken to the wok and add the cashews. Give the sauce a quick stir, add to the pan and stir until the sauce thickens slightly, 1 to 2 minutes. Serve immediately with the salad. Serves 4
CHICKEN AND PEANUTS STIR FRY (GONG BAO JI DING, GONG BAO CHICKEN)
- 2 skinless chicken thighs, deboned and cut into 1/2-inch/1.5 cm cubes
- 1/2 teaspoon beaten egg
- 2 teaspoons Corn starch (optional)
- 1 pinch ginger
- 1 teaspoon Chinese cooking wine
- 2 teaspoons dark soy sauce
- 1 tablespoon Chinese dark vinegar
- 1 tablespoon corn starch (optional)
- 6 tablespoons of water or stock
- 1 generous handfuls of peanuts
- 2 green onions, chopped into 1-inch lengths
- 4 garlic cloves, skin removed, smashed and chopped
- 6 slices of ginger
- 8 red dried chilies, chopped
- 4 teaspoons Sichuan peppercorns
- 1/2 cup olive oil
- Mix all the marinade ingredients together and the marination with the meat; set aside while preparing the rest. Can be put in fridge for the day.
- Mix the liquid ingredients and corn starch if using and set aside to use as the sauce for stir-frying.
- Heat up wok with olive oil until hot.
- Place half of the meat into the oil and move around until half-cooked, around 2 minutes; remove with slotted spoon and drain from oil.
- Repeat for the other half.
- Drain off all but 2 tbsp of oil in the heated wok, place in chilies, peppercorns, garlic, ginger and spring onion; stir-fry until fragrant, about 2 minutes; add peanuts and stir-fry for another 1~2 min. Add chicken cubes, stir-fry for about 3 minutes, or until chicken is cooked.
- Pour on reserved sauce and simmer until the dish thickens, about 3 minutes.
- Garnish with ground Sichuan peppercorn; serve with a salad and/or steamed vegetables.
MINCE AND SLAW
I bag coleslaw mix or make your own if possible from fresh ingredients.
400 g lean mince of choice
2 cloves garlic minced (or garlic pwdr)
1 tsp ground ginger
1/4 c onion diced
Brown the sausage in a large fry pan and add the other ingredients right on top. Cover and cook on the stovetop about 5 min on med. remove lid, stir/toss and taste. Finish to your taste/texture preference.
TERIYAKI BEEF STIR FRY
- 1 1/4 tsp. olive oil
- 150g lean beef strips
- 1/2 clove garlic, crushed
- 1/4 brown onion, sliced
- 1/4 red chilli, deseeded, sliced finely
- 20mL teriyaki sauce
- 15mL sweet chilli sauce
- 125g bok choy, sliced lengthways
- 60g broccolini, chopped coarsley
- Heat ¼ tsp olive oil in a pan and stir fry beef, remove from pan and set aside.
- Heat 1 tsp olive oil, stir fry garlic, onion and chilli until soft and fragrant, add sauces and cook for a further minute.
- Add the bok choy, broccolini and cook until tender.
- Add the beef back in, stir-frying until heated through and ready to serve.
CHICKEN CAULIFLOWER RICE STIR FRY
- 1 large head cauliflower, cut into florets
- 2 tbsp. extra-virgin olive oil, divided
- 1 Medium Onion, Diced
- 1 clove garlic, minced
- fresh ginger, minced
- 6 oz/170 g. frozen peas and carrots or fresh if possible
- 1 c. cooked, shredded chicken
- 1 tbsp. chili paste
- 2 large eggs
- 2 bunches green onions, chopped
- Working in batches, place cauliflower into the bowl of a food processor fitted with the blade attachment. Process into small crumbles that resemble rice, then set aside.
- In a large stoneware fry pan over medium heat, heat 1 tablespoon olive oil. Add onions and cook, 2 minutes, then add garlic, ginger, peas, and carrots and cook, 5 minutes more, stirring often. When vegetables have softened, add chicken and chili paste and cook, 2 minutes. Add riced cauliflower and cook 2 minutes, stirring often.
- Push rice mixture to one side of the pan and crack eggs into the open area of the fry pan. Scramble the eggs. Once cooked through, stir eggs into rice mixture.
- Continue cooking until everything is heated through and soft, 5 minutes. Remove from heat and drizzle with sesame oil. Sprinkle with green onions and serve.
CHICKEN CASHEW NUT STIR FRY
½ cup (75 grams) cashews
4 Boneless, skinless chicken breasts cut into 2.5 cm pieces about 500 grams
¼ teaspoon pepper
1 red pepper cut into cubes
4 spring onions (for Low FODMAP use only the green parts)
½ cup (120 ml) chicken broth or water
¼ cup (60 ml) gluten free soy sauce
2 tablespoons (30 ml) apple cider. vinegar
2 tablespoons (30 ml) garlic infused olive oil*
1½ tablespoons minced ginger or about 250 cm from a fresh knob
1 date chopped fine and seed removed**
½ teaspoon red pepper flakes optional
Olive oil for frying
1. Toast your cashew on the stove top by spreading them out on a fry pan on medium heat. Stir constantly to prevent from burning. Continue for about 5 minutes until the cashews brown and emit a nutty aroma. Remove from heat and set aside until later.
2. On medium heat in a large, greased cast iron/stoneware fry pan add the chicken and brown each side. Lower heat and add the diced red pepper and the spring onions, stirring occasionally.
3. While the chicken cooks, add the chicken broth/water, vinegar, oil, minced ginger, chopped date, and red pepper flakes to a blender and blend until smooth. You can skip the blending if you feel like you did a good enough job mincing the ginger and date but blending may be necessary for a smooth sauce.
4. Transfer the sauce to a saucepan and bring to a simmer on medium-low heat. Season with additional ginger and pepper if needed. After the sauce thicken, pour it over the chicken, add the cashews, and bring everything to a simmer on medium low heat for an additional 2-3 minutes.
5. Serve over a bed of cauliflower rice and enjoy.
*You can sub the garlic infused olive oil for 1 clove garlic if you don’t need to make it low FODMAP
**Technically dates are considered high FODMAP but considering there is only one date for 3-5 servings, one date shouldn’t be too much of an issue. If you do want to omit the date that is fine.
BEEFY CABBAGE STIR FRY
- 1 1/2 pound/ 680 g lean grass-fed ground beef (any meat can be used.)
- 1 onion, chopped
- 3/4 cup cauliflower rice, uncooked
- 3 cups cabbage, coarsely chopped
- 1 can no-salt added tomato sauce
- 2 cups water
- 1 can low sodium diced tomatoes, undrained
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon ginger
- 1/4 teaspoon black pepper
- In a large fry pan over medium heat, sauté ground beef and onions 8 to 10 minutes, or until no longer pink. Drain excess liquid.
- Add remaining ingredients, mix well. Bring to a boil, then reduce heat to low and cover. Simmer for 35 to 40 minutes, or until cauliflower rice is tender.
Nutritional Information of original that used brown rice.
Servings Per Recipe: 8
Amount Per Serving % Daily Value *
Calories from Fat 82
Total Fat 9.1g 14 %
Saturated Fat 3.6g 18 %
Trans Fat 0.5g 0 %
Protein 20g 40 %
Amount Per Serving % Daily Value *
Cholesterol 55mg 18 %
Sodium 235mg 10 %
Total Carbohydrates 23g 8 %
Dietary Fiber 2.6g 10 %
Sugars 6.2g 0 %
CRACK SLAW STIR FRY
- 1lb/ 500 gms. ground pork or other meat of choice,
- 1 bag broccoli slaw,
- 5 cloves garlic,
- 1/2 tsp ground ginger,
- 1/2 tsp cumin,
- 1 onion.
- Brown the meat, add onions & seasonings. stir.
Once meat is cooked, add slaw, combine.
- Cook until slaw is wilted, but not soft.
LOW CARB SLAW
(CUT IN HALF FOR SINGLE BATCH)
750 g. mixed lean grass-fed beef (or meat of choice)
2 bags Cole Slaw Mix
4 Green Onion
3 tsp minced garlic
3 tbsp light Soy Sauce
2 tbsp olive oil
2 tsp crushed red pepper flakes (optional)
2 tsp ground ginger
- Brown mince in a fry pan as you normally would.
- In separate fry pan put olive oil, soy sauce, chopped up green onion and chopped up garlic together and stir fried it until tender. Then added the cabbage (cole slaw mix), crushed red pepper and ground ginger and cooked until mostly tender, keep a slight crunch to it. Once that was done drain the excess fat off of the mince and added it to the fry pan with the rest of the ingredients and stirred.
Nutrition info is approx. based on the brands, type of meat and amounts of foods you use. Our approximate nutritional info is below. Please make sure and do measurements for your particular serving sizes.
Calories per serving 116.6
Fat Per Serving 13.2g
Carbs Per Serving 2.85g (Net Carbs 1.95g)
Fibre per serving 0.9g
Protein per serving 8.4g
TOFU NOODLE STIR FRY
- 225g block tofu
- oil spray
- 2 long shallots, peeled and sliced
- 2 orange peppers, sliced
- 5cm piece fresh ginger, finely chopped
- 225g pack baby corn, carrots and snow peas
- 225g beansprouts
- 225g straight-to-wok noodles
- 1 tbsp light soy sauce
- freshly ground black pepper
- Drain the tofu and pat dry with kitchen paper. Cut into bite-sized pieces and season with freshly ground black pepper.
- Heat a non-stick wok. Lightly spray with olive oil and add the tofu. Stir-fry quickly over a high heat, stirring until lightly browned. Transfer to a plate.
- Add the shallots and peppers to the wok and stir-fry over a high heat. Add the ginger, baby corn, carrots and snow peas, stir-fry for 2-3 minutes. Add the beansprouts and stir-fry for 2 minutes.
- Fold in the noodles and soy sauce until heated through. Return the tofu to the work and stir well. Serve immediately.
- For extra flavour, add one or two crushed garlic cloves or 1 tsp Chinese 5 Spice powder.
- You could use 200g skinless chicken, turkey or lean pork in place of tofu.
- Use rice to make this recipe gluten-free.
CHICKEN CABBAGE STIR FRY
3 Omega-3 chicken breast halves
1 teaspoon olive oil
3 cups green cabbage, shredded
1 Capsaicin chopped
1⁄2 teaspoon ground ginger
1⁄4 teaspoon garlic powder
1⁄2 cup water
1. Cut chicken breasts into strips.
2. Heat the Olive oil in a frying pan.
3. Add chicken strips and stir fry over medium-high heat, turning constantly until done.
4. Add cabbage and sauté 2 minutes until cabbage is crisp-tender.
5. Mix in the seasonings; add water and mix until smooth.
6. Stir sauce into chicken/cabbage mixture.
7. Cook until sauce has thickened, and chicken is coated, about 1 minute.
1 cup cabbage, shredded
1/4 cup celery, chopped
1/4 cup scallions, chopped
6 oz /175 gms raw 93% lean ground beef or pork or chicken
1/4 cup egg beaters
1/8 tsp ground ginger
1/8 tsp garlic powder
1/8 tsp Chinese five spice blend Find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/?fbclid=IwAR2xZPaNQl5RKjczn6cqHLpeLiYaBSqU-Jrar7pTOgw0iS5J147mDKing8c
Any other in Season vegetables
1. Combine shredded cabbage, celery, and scallions. Toss together. Set aside.
2. Brown the ground beef or pork or chicken. Add the veggies in with the meat. Sprinkle stir-fry mixture with ginger, garlic, and 5-spice. Add the egg beaters into fry pan. Continue to stir-fry until vegetables are tender, but firm. (No pieces of egg should be visible.) Remove fry pan from heat.
3. Wrap in lettuce leaves, if desired. Serve.
INGREDIENTS 4 servings
- 2 teaspoons grated fresh ginger or ½ teaspoon ground ginger
- 12 ounces skinless, boneless omega 3 chicken breast halves, cut into cm pieces
- 2 tablespoons water
- 1 (6 ounce) package frozen snow pea pods, fresh is possible
- ⅓ cup unsalted dry roasted cashews, coarsely chopped
- 3 teaspoons olive oil
- 1 medium red onion, cut into thin wedges
- 1 medium red sweet pepper, seeded and cut into bite-size pieces
- 3 cloves garlic, minced
- 1 small can sliced water chestnuts, drained
- Heat a large stoneware fry pan or wok over medium-high heat. Add cashews to the hot fry pan; cook about 3 minutes or until nuts start to brown, stirring frequently. Remove from skillet; set aside. Add 1 teaspoon of the olive oil to fry pan; add onion and stir-fry for 1 minute. Add sweet pepper, pea pods and garlic; stir-fry for 1 minute. Stir in water chestnuts.
- Remove vegetables from fry pan. Add the remaining 2 teaspoons olive oil to the fry pan; add chicken mixture and stir-fry for 2 to 3 minutes or until chicken is cooked through. Return vegetables to the fry pan. Heat through, scraping up any browned bits from bottom of the fry pan. Transfer to a serving dish or plates. Sprinkle with the roasted cashews.
Nutrition information of original that include sauces I removed
Serving size: 1¼ cups
Per serving: 299 calories; 13 g fat (2 g sat); 6 g fibre; 23 g carbohydrates; 25 g protein; 49 mg cholesterol; 5 g sugars; 1,009 IU vitamin A; 51 mg vitamin C; 54 mg calcium; 3 mg iron; 551 mg sodium; 483 mg potassium
Nutrition Bonus: Vitamin C (85% daily value), Vitamin A (20% dv)
Carbohydrate Servings: 1½
Exchanges: 3 lean protein, 1½ fat, 1 starch, 1 vegetable
KOREAN GROUND BEEF STIR FRY
½ kg lean ground beef (90% lean)
3 garlic cloves, minced
Tablespoon olive oil
1 red bell pepper, diced
1 zucchini, sliced
½ cup sugar snap peas
½ cup shredded carrots
8 ounce mushrooms, sliced
1 Tablespoon Olive oil
½ teaspoon ground ginger
¼ teaspoon crushed red pepper flakes
½ teaspoon pepper
Any other in season vegetables
sliced green onions and sesame seeds for garnish
In a large stoneware fry pan cook the ground beef and garlic breaking it into crumbles over medium heat until no longer pink. Remove the ground beef and set aside on a plate.
Drain the fat from the fry pan and add 1 Tablespoon olive oil to the skillet. Add bell pepper, zucchini, snap peas, carrots, and mushrooms. Sauté 2-3 minutes or until tender. Add the ground back to the skillet.
In a small bowl whisk Olive oil, ginger, red pepper flakes and pepper. Pour over the ground beef and let simmer for another minute or two.
Serve over cauliflower rice and garnish with green onions and sesame seeds.
SPICY ASIAN STIR FRY
- 800 g chicken thigh fillet (cubed)
- 2 brown onions (diced)
- 4 x large carrots
- 4 x large zucchini
- 200g of beansprouts
- Handful of snow peas
- 1 tablespoon of dried chilli
- ½ spring onion (to garnish)
- ginger & pepper (to season)
- Vegetables noodles (as desired)
- In a medium-high heat, cook chicken until just undercooked with a little olive oil. Remove from wok.
- Cook carrots, onion and zucchini until just cooked in a medium-high heat wok. Re-add in chicken alongside snow peas and beansprouts.
- Add the chilli to the wok until fully cooked. The mixture should be thicker and bubbling slightly.
- Serve ingredients with spring onion, over vegetable noodles.
- Tip: Grate in some ginger
LOADED EGG IN ONE PAN
½ small sweet potato, grated with skin on
½ red capsicum, grated
1 x 400g can crushed tomatoes (fresh if possible)
1 x 400g can kidney beans, rinsed and drained
Omega-3 Eggs, as many as each person would like
2 generous cups of spinach
½ cayenne pepper (optional)
1 tbs smoked paprika
Ginger and pepper to taste
2 tbs sunflower seeds, toasted
1 tbs pine nuts, toasted
Low fat cheese of choice e.g. cottage cheese
½ cup of water
- Place sweet potato and capsicum in a non-stick fry pan along with the water. Simmer for 10 -15 minutes until beginning to soften.
- Add tomatoes, beans, paprika, and cayenne. Simmer for 10 minutes stirring occasionally.
- Add spinach and combine well the spinach will wilt as your eggs cook in the next step.
- Make a well in the tomato mixture for each egg you’d like to cook. Crack eggs into wells and cover, cook on a low heat for 10-12 minutes until whites are just set.
- Add the cheese and seeds and nuts over, season if you like, then serve!
CHICKEN AND PUMPKIN STIR FRY
- 500g skinless, boneless chicken breast, cut into strips
- 2 carrots, cut into matchsticks
- 1 bunch bok choy, chopped and any other in season green vegetables
- 1 cup pumpkin
- 2 tbsp. chives, chopped finely
- 1 red chili, deseeded and chopped finely
- Juice of a lemon
- 1 tsp. Olive oil
- 1 1/3 cup cooked brown rice/ Cauliflower rice (recipes for Cauliflower rice can be found here http://www.findtex.com.au/diabetic-foods/roasted-turmeric-cauliflower/
- Get your rice/ cauliflower ice prepared as per
- Steam the pumpkin and carrot in a steamer for four minutes, then set aside.
- Heat Olive oil in a pan over a medium and add chives and chicken.
- When the chicken is browned add the carrots and pumpkin stir frying for a couple of minutes, then stir through the bok choy.
- Add the chilli and season to taste with ginger and pepper. Add a dash of water to the pan if you feel it needs it.
- Serve with 1/3 cup of rice/cauliflower rice.
BEEF CHOW MEIN
1 tablespoon Olive oil
1 medium brown onion, chopped
2 garlic cloves, crushed
600g grass fed beef mince (Any lean meat can be used.)
1 carrot, peeled, halved, thinly sliced
1 tablespoon wholemeal flour
1 cup water
350g packet fresh chow mein noodles NB1
1 bunch baby pak choy, trimmed, shredded
1/2 cup fresh peas
2 tablespoons vinegar
1/4 cup Red Wine
Heat olive oil in a frying pan over medium-high heat. Add onion and garlic. Cook, stirring, for 3 minutes or until onion has softened. Add mince. Cook, stirring with a wooden spoon to break up mince, for 8 to 10 minutes or until browned and cooked through.
Add carrot. Cook, stirring for 5 minutes or until carrot starts to soften. Add flour. Cook, stirring, for 1 minute. Stir in stock. Season with pepper. Bring to the boil. Reduce heat to medium-low. Simmer, stirring occasionally, for 10 minutes or until sauce thickens slightly.
Meanwhile, place noodles in a heatproof bowl. Cover with boiling water. Set aside for 3 to 5 minutes or until tender. Drain.
Add pak choy, peas, vinegar and read wine. Cook, stirring occasionally, for 3 minutes or until pak choy is just wilted and peas are tender. Add noodles. Toss to combine. Serve.
NB1 Some diabetics find that pasta can affect their sugar. Try a Pasta substitute.
Also it has been claimed that day old pasta has a lower GI due to the fact that starch turns into resistant starch and thus a lower GI. The same has been claimed for rice.
Is reheated pasta less fattening?
But what if you could change pasta or potatoes into a food that, to the body, acts much more like fibre? Well, it seems you can. Cooking pasta and then cooling it down changes the structure of the pasta, turning it into something that is called “resistant starch”.
It’s called “resistant starch” because once pasta, potatoes or any starchy food is cooked and cooled it becomes resistant to the normal enzymes in our gut that break carbohydrates down and releases glucose that then causes the familiar blood sugar surge.
So, according to scientist Dr Denise Robertson, from the University of Surrey, if you cook and cool pasta down then your body will treat it much more like fibre, creating a smaller glucose peak and helping feed the good bacteria that reside down in your gut. You will also absorb fewer calories, making this a win-win situation.
20 INGREDIENTS STIR FRY
garlic (ONLY good garlic)
THE VEG (all diced)
corn cobs (cut out the kernels)
can bamboo shoots
Left over rice or Quinoa NB1
Any other vegetables available
Fresh or leftover chicken and/or other lean meat
Left over rice or Quinoa NB1
Apple cider vinegar
NB1 Quinoa is often suggested as a substitute for rice, while it relatively low GI it is at the top end of low. Bottom Line: The glycemic index of quinoa is around 53, which is considered low. However, it is still relatively high in carbohydrates.
Kodri (also known as Foxtail Millet, Varai, Varagu, Khododhan, Kodra, Kodon, or Paspalum scrobiculatum) is a couscous-like / rice-like grain which is commonly eaten in India (largely grown in Gujarat, Maharashtra, Madhya, Pradesh, Andhra, Pradesh, Tamil Nadu, Odisha and Bihar) – and it’s delicious!
It is claimed the recooking cooled rice increases the fibre (the resistant starch in rice), I think that it is more likely that the soluble starch has gone down the sink. But there is some science behind the claim:-
In warmer climes of the southern hemisphere broad beans will soon be in season her are some suggestions to inspire you.
* QUINOA, AVOCADO AND BROAD BEAN SALAD NB1 NB2
* LEEK, MUSHROOM AND ROAST CAPSICUM AND EGG WHITES
* 20 VEGETABLE STIR FRY
* STEAMED BROAD BEANS AND ASPARAGUS
NB1 Avocado is high in fat and low in fibre and may not be suitable for all diabetes. If this affects you leave it out
NB2 Quinoa is often suggested as a substitute for rice, while it relatively low GI it is at the top end of low. Bottom Line: The glycemic index of quinoa is around 53, which is considered low. However, it is still relatively high in carbohydrates.
VEGETARIAN STIR FRY
So I went out into my garden and picked broad beans, silver beet, Tuscan kale, Warrigal green spinach, Asian mint and stir-fried them with marinated tofu and organic soba noodles. Yummy. Almost self-sufficient!
RED LENTIL DAHL
My 9 step method.
1. Heat EV Olive oil in a large pan and lightly saute 2 red onion and 1 brown onion chopped with a chopped green chilli, 1 tablespoon of brown mustard seeds, 1 teaspoon ground turmeric, 1 teaspoon freshly milled coriander, 1/2 teaspoon freshly milled coriander, and 1 teaspoon freshly milled cumin seeds. Add 1 teaspoon cumin seeds whole, mix.
2. Grate in 1 good large garlic clove or 2 small ones. Mix.
3. Grate in 2 cm ginger root, stir.
4. Wash and rinse 2 cups red lentils. Stir into the pot
5. Add 2 x chopped tomatoes (or 1 tin tomatoes fresh is best)
6. Stir and cook on the stove for 15 minutes or on low pressure in a pressure cooker, natural release.
7. Check for done-ness and cook longer if needed. Should not be mushy.
8. Grate in 1 clove garlic and stir.
9. Add chopped tomato and chopped mint on top and sweet paprika sprinkled.
Serve with cucumber, garlic and mint, some Basmati rice (cook rice in usual manner but add 1/2 teaspoon turmeric) or as part of indian/Sri Lankan feast.
Greek Yoghurt can be added if you require a creamy taste.
STIR FRY VEGETABLES AND TUFU WITH SEASAME SEEDS
- Fry the tofu pieces in olive oil and some tamari and garlic/ginger crushed.
- Set aside.
- Fry onion, garlic, ginger, all other veg in olive oil until just cooked. (Except for the spinach and broccoli)
- Add extra garlic ginger 5 minutes before, then stir through broccoli, cook for 2 minutes, then spinach till just wilted.
- You can cook up some Pad Thai or rice noodles and stir through at end.
TOFU STIR FRY ASIAN GREEN, CHILLI AND LEMONGRASS
- olive oil spray
- 400g firm tofu, diced in 2cm cubes
- 1 lemongrass stalk, trimmed, white part finely chopped
- 3 cloves garlic, thinly sliced
- 1 long red chilli, seeded, finely chopped
- 2 medium carrots, peeled, cut in thin matchsticks
- 1 red capsicum, seeded, thinly sliced
- 1 bunch choy sum, trimmed
- 1 bunch Chinese broccoli, leaves and stems separated
- 2 tablespoons reduced-salt tamari
- 2 teaspoons Olive oil
- 2 cups steamed brown rice, to serve
- Spray a large wok with olive oil and set over high heat.
- Add tofu in batches; stir-fry for 2–3 minutes, or until golden brown. Remove tofu from wok and set aside.
- Return wok to high heat and spray lightly with olive oil.
- Add lemongrass, garlic and chilli; stir-fry for 30 seconds, or until fragrant.
- Add carrot and stir-fry for 2 minutes; add capsicum and stir-fry for 1 minute.
- Add Choy sum, broccoli leaves and stems, and 2 tablespoons water; stir-fry for another 2–3 minutes, or until vegetables are tender yet crisp.
- Return tofu to wok.
- Add tamari and olive oil; toss until well combined and heated through.
- Divide rice among plates; top with stir-fry. Serve immediately.
CHINESE STIR FRY
Chinese stir-fry of beef & 9 vegetables served on Basmati rice! Tonight we will eat the leftovers re-heated in the microwave.
The 9 vegetables I used in it were:
It was flavoured with finely sliced fresh ginger, a finely sliced large garlic clove, 2 Star anise, 1/2 teaspoon 5 spice, soy sauce, sesame oil & sherry!
STIRFRY WITH ALMONDS AND CASHEWS
- 2 tsp Olive oil
- 350 g Any lean meat fillet, thinly sliced, visible fat removed
- 1 stalk lemongrass, white part only, thinly sliced
- 2 Tbs cashews
- 2 Tbs whole almonds
- 2 green onions, cut into 3cm lengths
- 4 C sliced mixed vegetables e.g. carrots, bok choy, snow peas, capsicum
- 1 long red chilli, thinly sliced
- 1 Tbs lime juice
- Heat the oil in a wok or large non-stick frying pan e.g. stoneware
- Stir fry the meat in batches until browned then remove and keep warm
- Add the lemongrass, cashews, almonds, green onions, vegetables and chilli and cook for 3-4 minutes or until the lemongrass is soft
- Return the pork to the wok, along with the combined lime juice.
- Cook for a further 3 minutes then serve immediately with noodles
Adapted from wwww.nutsforlife.com.au
100% Home grown! Everything in this stir fry is home grown, goat, broccoli, turnips, purple & green cabbage, coloured silver beet, rocket and stinging nettle.
Simple lunch bean sprouts and left over chicken.
Some say Sprouts are healthy and are even better than dried beans.
It does make sense, if anything it would be other way round because:-
Pre-digested foods refer to the foods that have been pre-digested for us either by another animal or machines or equipment. The nutrients are in pre-digested form, so they require very little digestion, and the nutrients are easily absorbed into the bloodstream. Thus, an elemental diet provides you nutritional needs while giving your digestive system at rest.
Sprouting refers to the process of germinating seeds to be eaten raw or cooked. The nutritional changes that occur while sprouting mainly happen due to the breakdown of complex compounds into simpler forms.
PORK STIR FRY
4 – 6 people
500gm lean pork mince
1Tb Extra Virgin Olive Oil
1 Tb curry powder
1Tb fresh ginger, julienne
1 long red chilli, sliced, plus extra to serve
1 bunches gai lan (or any Asian green), roughly chopped
1 cup flat mushrooms
1 cup beansprouts, plus extra to garnish
egg to combine
1Tb crushed peanuts to garnish
- Heat a stoneware fry pan with the oil. Cook the pork mince for 5 minutes, breaking up with a spoon.
- Add in the KEEN’s curry powder, ginger, chilli and cook for 1 minute.
- Add in the Asian greens, mushrooms and stir cook a further for 2-3 minutes along with a splash of water to help steam the vegetables.
Add in the bean shoots and cook for 2 minutes until warmed through. Remove from the heat and divide evenly amongst serving bowls. Scatter with extra bean sprouts, crushed peanuts and red chilli.