Tuna Steak

Prep and Cool time

5 mins

Cook time

5 mins

Total time

10 mins

 

Author: Vered DeLeeuw

Recipe type: Entree, Gluten-Free, Low-Carb, Paleo

Yield: 4 servings

Ingredients

• 4 (6 oz) tuna steaks, 1 inch thick
• 1 teaspoon kosher salt
• ½ teaspoon black pepper
• 2 tablespoons refined coconut oil

Instructions

1. Season the tuna steaks with salt and pepper.
2. Heat a heavy-bottomed grill pan over high heat. Add the oil and swirl to coat. Arrange the tuna in the hot pan.
3. Cook the tuna steaks until a golden crust has formed and tuna is medium-rare, about 1 minute per side.
4. Serve the tuna steaks with your favorite sides, or slice and serve over tossed greens.

Nutrition Per Serving

Serving size: 1 tuna steak; Calories: 238; Fat: 8g; Carbohydrates: 0g; Sugar: 0g;Sodium: 340mg; Fiber: 0g; Protein: 39g

Butter Garlic Spaghetti Squash

Prep and Cool time

20 mins

Cook time

20 mins

Total time

40 mins

 

Recipe type: Sides, Gluten-Free, Low-Carb, Primal, Vegetarian

Yield: 4 servings

Ingredients

• 1 medium (3 lb.) spaghetti squash
• 4 tablespoons unsalted butter*
• 1 teaspoon kosher salt
• ½ teaspoon garlic powder
• ¼ teaspoon black pepper
• ½ cup grated Parmesan*

Instructions

1. Pierce the spaghetti squash all over with a fork. Place on a microwave-safe plate. Microwave until fork-tender, 10-15 minutes, turning halfway through cooking.
2. Transfer the cooked spaghetti squash to a cutting board. Allow to rest until cool enough to handle, about 10 minutes.
3. Using a sharp knife, cut the spaghetti squash open lengthwise. Use a spoon to remove the seeds and pulp from the middle and discard (or save the seeds and roast them).
4. Rake a fork back and forth over the spaghetti squash halves, to remove its flesh in strands.
5. Place the butter in a large saucepan. Heat over medium-high heat. When butter melts and starts to foam, add the spaghetti squash strands, salt, garlic powder and pepper. Cook, stirring, until the spaghetti squash strands are well-coated, 1-2 minutes.
6. Add the cheese, sprinkling it evenly on top. Continue cooking and stirring, just until well-incorporated, 1-2 more minutes. Serve immediately.

Notes

*Depending on the size of your spaghetti squash, plan to use 1 tablespoon butter and 2 tablespoons (10 grams) Parmesan for each 1 cup (150 grams) serving of cooked spaghetti squash.

Nutrition Per Serving

Serving size: 1 cup; Calories: 189; Fat: 15g; Carbohydrates: 10g; Sugar: 4g;Sodium: 495mg; Fiber: 2g; Protein: 5g

Asian Meatballs

Prep and Cool time

20 mins

Cook time

20 mins

Total time

40 mins

 

Recipe type: Entree, Low-Carb

Yield: 4 servings

Ingredients

Meatballs:

• 1 lb. lean ground beef
• ½ cup chopped cilantro
• 1 teaspoon minced garlic
• 1 teaspoon minced ginger root
• ¼ teaspoon red pepper flakes
• 1 tablespoon light soy sauce
• 1 teaspoon sesame oil

Sauce:

• ¼ cup light soy sauce
• 1 teaspoon cornstarch (use organic to avoid GMOs)
• 1 tablespoon honey
• 1 teaspoon hot sauce
• 1 teaspoon minced garlic
• 1 teaspoon minced ginger root
• 1 teaspoon sesame oil

Instructions

1. Preheat oven to 400 degrees F. Line a large baking sheet with parchment paper.
2. Place the meatballs ingredients in a medium bowl and use your hands to combine. Shape into 24 meatballs, each weighing about 20 grams. Bake 10 minutes.
3. Meanwhile, in a medium saucepan, whisk together the soy sauce and cornstarch. Gradually whisk in the remaining ingredients, except for the sesame oil, until well-combined. Heat over medium heat, whisking constantly until the sauce thickens into a rich glaze, about 5 minutes. Reduce heat to low and stir in the sesame oil.
4. Transfer the baked meatballs into the saucepan. Gently turn them in the sauce until well-coated. Serve immediately.

Notes

When I serve these Asian meatballs over spaghetti squash, I give the entire dish an Asian flavor by cooking a small spaghetti squash in the microwave, then sauteing the spaghetti squash strands in a large skillet, in refined (neutral-tasting) coconut oil, adding ½ teaspoon kosher salt, a little black pepper, 1 teaspoon garlic, 1 teaspoon ginger, and - off heat - 1 teaspoon sesame oil.

Nutrition Per Serving

Serving size: 6 glazed meatballs; Calories: 295; Fat: 19g; Carbohydrates: 7g;Sugar: 4g; Sodium: 795mg; Fiber: 0g; Protein: 22g

Beef Jerky

Prep and Cool time

1 hour 20 mins

Cook time

3 hours

Total time

4 hours 20 mins

 

Recipe type: Gluten-Free, Low-Carb, Primal/Paleo, Snacks

Yield: 8 servings

Ingredients

• 1.5 lb. skirt steak (or flank steak)
• 1 tablespoon kosher salt
• 1 tablespoon garlic powder
• 1 tablespoon chili powder
• ½ teaspoon black pepper

Instructions

1. Preheat oven to 225 degrees F. Line two large baking sheets with parchment paper.
2. Unfold the skirt steak and place it on a cutting board. Using a sharp knife, cut the beef crosswise, against the grain (so that you sever the tough, thin fibers that you can see on the steak) into 2-inch-wide strips.
3. You want the strips to be no more than ⅛-inch thick, so if they are thicker, slice each strip into two thinner, ⅛-inch-thick strips. This is not too hard to do, but if you want to make it even easier, place the beef strips in the freezer for 20 minutes before slicing them thinner.
4. Place the beef strips in a large bowl, add the spices and toss with your hands until thoroughly coated.
5. Use a meat pounder to pound the strips so that they are thinner and more even in thickness.
6. Arrange the beef strips on the two baking sheets, not touching each other. Bake 3 hours, rotating the position of the baking sheets midway, until beef is browned and dry.
7. Remove to a cooling rack placed on a tray or on foil (to catch any drips). Allow to cool and dry about one hour before enjoying. Refrigerate any leftovers - they're delicious straight out of the fridge.

Notes

Adapted from Julia.

Nutrition Per Serving

Serving size: 1.5 oz; Calories: 109; Fat: 4g; Carbohydrates: 0g; Sugar: 0g;Sodium: 469mg; Fiber: 0g; Protein: 16g

Teriyaki Salmon

Prep and Cool time

10 mins

Cook time

5 mins

Total time

15 mins

 

Author: Vered DeLeeuw

Recipe type: Entree, Low-Carb

Yield: 4 servings

Ingredients

Teriyaki glaze:

• 2 tablespoons light soy sauce
• ⅛ teaspoon konjac flour (or 1 teaspoon cornstarch)
• 2 tablespoons dry white wine or sake
• 1 tablespoon honey
• 1 teaspoon minced garlic
• 1 teaspoon minced ginger

Salmon:

• 4 (6 oz) wild salmon fillets
• Olive oil spray (make your own using a spray bottle)
• 1 teaspoon sesame seeds, toasted a few minutes in a warm skillet over medium heat

Instructions

1. In a small saucepan, whisk together the soy sauce and konjac flour. Add the white wine, honey, minced garlic and minced ginger, whisking to combine.
2. Heat the glaze over medium heat, whisking often, 3-4 minutes, until it thickens into syrup. Remove from heat.
3. Heat broiler on high and position a rack 3-4 inches below flame (top rack). Line a large baking sheet with foil and spray it with olive oil spray.
4. Place the salmon pieces on the foil and lightly spray them with olive oil. Broil 5-6 minutes, or until opaque.
5. Remove the salmon fillets onto a serving platter. Brush with the teriyaki glaze, sprinkle with sesame seeds and serve.

Nutrition Per Serving

Serving size: 1 salmon fillet; Calories: 317; Fat: 15g; Carbohydrates: 5g;Sugar: 4g; Sodium: 368mg; Fiber: 0g; Protein: 32g

Chinese Chicken Salad

Prep and Cool time

1 hour 15 mins

Total time

1 hour 15 mins

 

Author: Vered DeLeeuw

Recipe type: Entree, Low-Carb

Yield: 4 servings

Ingredients

• 3 large cooked chicken breasts (1.5 lb.)
• 1 (14 oz) bag of pre-shredded coleslaw
• ⅓ cup (2 oz) thinly sliced green onions, green part only

Dressing:

• 2 tablespoons reduced sodium soy sauce
• 2 tablespoons sesame oil
• 2 tablespoons rice vinegar
• 1 tablespoon honey
• 1 heaping teaspoon minced garlic
• 1 teaspoon minced fresh ginger
• ¼ teaspoon red pepper flakes

Instructions

1. Use your hands to shred the chicken breasts. Place the chicken pieces in a very large mixing bowl.
2. Add the coleslaw and the green onions and toss together.
3. In a small jar, add the dressing ingredients. Shake well to mix. Pour over the salad and toss to coat (I use my hands to ensure everything is well-coated).
4. Refrigerate 1 hour to allow flavors to meld.

Nutrition Per Serving

Calories: 336; Fat: 13g; Carbohydrates: 12g; Sugar: 5g; Sodium: 402mg;Fiber: 3g; Protein: 42g

Stuffed Pumpkin

Prep and Cool time

10 mins

Cook time

55 mins

Total time

1 hour 5 mins

 

Recipe type: Entree, Gluten-Free, Low-Carb

Yield: 4 servings

Ingredients

• 2 (about 2 lb. each) sugar pumpkins
• 2 tablespoons extra virgin olive oil
• 1 lb. lean ground beef
• 1 teaspoon kosher salt plus extra for pumpkins
• ½ teaspoon black pepper plus extra for pumpkins
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon ground cumin
• ½ teaspoon dried thyme
• ½ teaspoon cinnamon

Instructions

1. Preheat oven to 350 degrees F. Line a large baking sheet with parchment paper.
2. Wipe the pumpkins clean with a wet paper towel. Microwave each pumpkin for 2 minutes (1 minute on each side), to make them just a little softer and easier to cut.
3. Using a sharp chef’s knife, cut the pumpkins in half. Scoop out the pulp and seeds, reserving the seeds for roasted pumpkin seeds.
4. Place the pumpkins, cut side down, on the prepared baking sheet. Bake until fork-tender, 45-50 minutes.
5. While the pumpkins are baking, prepare the filling. Heat the olive oil in a large, deep skillet over medium-high heat. Add the ground beef and cook until no longer raw, stirring to break the meat up as it cooks, about 5 minutes.
6. Stir in the salt, pepper, garlic powder, paprika, cumin, thyme and cinnamon. Cook, stirring, 2 more minutes.
7. Remove the filling from heat. When the pumpkins are ready, sprinkle them with a little kosher salt and black pepper, then stuff them with the filling.
8. Return the stuffed pumpkins to the oven. If you plan to serve right away, bake 10 more minutes, just until heated through. If you plan to serve later, lower oven heat to 200 degrees F and keep the stuffed pumpkins in the warm oven for up to 1 hour before serving.

Nutrition Per Serving

Serving size: ½ pumpkin; Calories: 416; Fat: 24g; Carbohydrates: 29g;Sugar: 0g; Sodium: 355mg; Fiber: 2g; Protein: 25g

Eggplant Lasagna Rolls

Eggplant Lasagna Rolls

Ingredients

• 2 medium (685 grams) eggplants, cut into 6-8 slices
• 1 (15 ounces or 425 grams) container low-fat ricotta cheese
• 1 cup (30 grams) chopped spinach leaves
• 1 large (50 grams) egg
• 10-12 fresh basil leaves, chopped
• 1 clove garlic, minced
• 2 cups (170 grams) shredded part skim, low-moisture mozzarella cheese
• 1 (15 ounces or 460 grams) can tomato sauce
• Salt and Ground Black Pepper to taste
• Fresh parsley, chopped (optional)

Directions

Preheat the oven to 425°F.

To slice the eggplants, chop the top and bottom ends off, and slice into 6-8 pieces lengthwise. Add the slices to a colander, and generously sprinkle with salt. Set aside for about 15 minutes or until the slices start to “sweat”. (Little droplets will form along the cut surfaces of the eggplant slices.)

Rinse the eggplant slices well, and pat dry with a paper towel. Arrange in a single layer on a cookie sheet, and generously spray with cooking oil. Flip the slices, and add oil to the other side. Bake for about 12 minutes or until slices are just beginning to get slightly browned. Remove from the oven and set a side to cool.

As the eggplant slices bake, make the cheese filling by combining the ricotta, spinach, egg, basil, garlic and 1 cup of the mozzarella cheese together in a large bowl. Sprinkle with salt and pepper, and stir to combine.

When the eggplant slices are cool enough to handle, you are ready to make your rolls. Spread 1/2 cup of the tomato sauce evenly along the bottom of a 9-inch by 13-inch baking dish.

Take a slice of eggplant, and add about 2-3 tablespoons of cheese filling to the center of the slice. Roll into a burrito shape so that the two ends fold over each other, and place end side down into your prepared baking dish. Continue rolling the eggplant slices until you’ve used up your cheese and eggplant slices.

Spoon the rest of the tomato sauce along the tops of the eggplant rolls in your pan. Top evenly with the rest of your mozzarella cheese.

Bake for 20-30 minutes or until cheese is melted and sauce in the bottom of the pan is bubbly.

Serve with chopped fresh parsley.

Nutrition Information

Serves: 5 |  Serving Size: 2 rolls

Per serving: Calories: 277; Total Fat: 14g; Saturated Fat: 8g; Monounsaturated Fat: 2g; Cholesterol: 55mg; Sodium: 893mg; Carbohydrate: 24g; Dietary Fiber: 8g; Sugar: 11g; Protein: 20g

Nutrition Bonus: Potassium: 930mg; Iron: 14%; Vitamin A: 47%; Vitamin C: 48%; Calcium: 30%