low carb recipe Archives - The Southern Magnolia

Low Carb Protein Bread

April 12, 2017 1 Comment

Low Carb Protein Bread

Sorry for the lack of posts on the blog recently. My husband’s tournament fishing season is underway so we have spent a lot of time on the road. We travel with a camper and the campgrounds that we have been staying at haven’t had Wi-Fi. Most of the towns have been pretty remote so going to a Starbucks to work is kind of out of the question. We just returned home after 3 weeks on the road and it feels good to finally be able to blog again. Another reason for the lack of posts is the newest addition to our family, Piper, a very energetic 10 week old Airedale Terrier. (Don’t let her sweet face fool you)

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Since I haven’t shared a post in a while, I figured I would share a recipe I tried out before we started traveling a good bit. Its a recipe for low carb protein bread. Its very simple to make and its not only delicious but packed with protein as well. Let’s get right to it, shall we.

Begin by adding 1/2 a cup of almond flour ( I prefer Bob’s Red Mill Almond Flour), 1 1/2 scoops of protein powder of your choice (I used Quest Cookies and Cream Protein Powder), 1 tsp baking powder, 1/2 cup of Greek yogurt, 2 eggs, 6 oz of egg whites, 1/2 tsp of vanilla extract and stevia and cinnamon to taste. Mix all ingredients thoroughly before pouring into a greased loaf pan. Bake in the oven at 350 degrees F until the bread is golden brown. The low carb protein bread does not take long to bake so make sure to check on it frequently.

Low Carb Protein Bread

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Low Carb Protein Bread

Ingredients

1/2 cup of almond flour
1 1/2 scoop of protein powder
1 tsp baking powder
1/2 cup of greek yogurt
2 eggs
6 oz of egg whites
1/2 tsp vanilla extract
Stevia and Cinnamon to taste

Instructions

Preheat Oven to 350 degrees F
Mix 1/2 a cup of almond flour, 1 1/2 scoops of protein powder of your choice, 1 tsp baking powder, 1/2 cup of Greek yogurt, 2 eggs, 6 oz of egg whites, 1/2 tsp of vanilla extract and stevia and cinnamon to taste.
Grease a loaf pan and pour in thoroughly mixed batter.
Bake in the oven at 350 degrees F until the bread is golden brown.

https://www.thesouthernmagnolia.com/low-carb-protein-bread/

Low Carb Protein Bread

The texture of this low carb protein bread came out better than I anticipated and was not dry at all. It tastes great on its own or you can add some nut butter on top or sugar-free syrup. You could also try different types of protein powder or even add unsweetened cocoa powder to switch it up. I would love to hear what variations you try.

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Food

Valentine’s Day Low Carb Pancakes

February 14, 2017 No Comments

Valentine's Day Low Carb Pancakes

What better way to start out Valentines Day than with a delicious breakfast that is also good for you. Today I will be sharing my low carb pancake recipe. I have always been a fan of pancakes so finding a low carb option that was also delicious was a must. I have been meaning to share this recipe for a while and after stumbling upon the heart shaped cookie cutters the other day, I decided that Valentine’s day would be the perfect time to share it.

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Valentine's Day Low Carb Pancakes

These pancakes are super easy to make and the addition of the heart shape makes them the perfect treat to surprise you special someone on Valentine’s Day morning. You will only need 5 ingredients to make these pancakes. I found my heart shaped cookie cutters at my local Kroger on sale but they are similar to these.

Valentine's Day Low Carb Pancakes

Begin by adding 2/3 cup of egg whites, 1/4 cup of unsweetened almond milk, 1/8 cup of almond flour, 1/3 cup of powdered peanut butter, and 1/8 cup of unsweetened cocoa powder to a blender. Mix ingredients completely. The batter will appear very watery but will thicken as you cook it. Spray a pan with nonstick spray and pour in the batter. While your pancake is cooking go ahead and turn on the broiler on the oven. Cook the pancake for about 5 minutes, the top will still look uncooked but go ahead and place under the broiler in the oven. Only leave the pancake under the broiler for a couple of minutes as it will cook very fast. Remove from the oven and unless you plan on cutting them into heart shapes they are ready to be eaten.

If you want to make your pancakes into heart shapes like I did in the above pictures simply use your cookie cutters to cut out whatever size hearts you prefer. I topped off my pancakes with Hungry Jack’s Sugar Free Syrup and a few strawberries.

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Valentine’s Day Low Carb Pancakes

Ingredients

2/3 cup of egg whites
1/4 cup of unsweetened almond milk
1/8 cup of almond flour
1/3 cup of powdered peanut butter
1/8 cup of unsweetened cocoa powder
sugar free syrup (optional)

Instructions

Add 2/3 cup of egg whites, 1/4 cup of unsweetened almond milk, 1/8 cup of almond flour, 1/3 cup of powdered peanut butter, and 1/8 cup of unsweetened cocoa powder to a blender.
Mix ingredients completely.
Spray a pan with nonstick spray and pour in the batter.
Turn on the broiler on the oven.
Cook the pancake for about 5 minutes on the stove top, the top will still look uncooked but go ahead and place under the broiler in the oven. Only leave the pancake under the broiler for a couple of minutes as it will cook very fast.
Remove from the oven and unless you plan on cutting them into heart shapes they are ready to be eaten.

https://www.thesouthernmagnolia.com/valentines-day-low-carb-pancakes/

Let me know what breakfast treats you like to enjoy on Valentine’s Day or what your thought are on these Valentine’s Day low carb pancakes if you decide to give them a try.

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Food

Cauliflower Dressing

December 28, 2016 No Comments

Cauliflower Dressing

Over the holidays, especially Thanksgiving, it seems everyone serves a version of turkey and dressing. I have never been very fond of dressing but my husband loves it. Since dressing isn’t something that fits into our healthy eating lifestyle but is something that he would like to have at times other than just Thanksgiving, I decided to try to make a healthier version of dressing for us to enjoy. That is what inspired this cauliflower dressing recipe. While I have never been a huge fan of the traditional dressing, I devoured this cauliflower dressing.

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To create this mouth watering cauliflower dressing, start by breaking down a head of cauliflower in a food processor. When finished, the cauliflower should have a rice-like texture. Next, chop 1 yellow onion, 2 stalks of celery, and 2 carrots. Add some oil to a skillet and toss in the chopped onion, celery, and carrots. Cook the vegetables for about 5 minutes until the vegetables become tender.

Cauliflower Dressing

Next, add the riced cauliflower to the skillet and cook for 8-10 minutes. Next chop 2 tbsp. of parsley, 2 tbsp. of rosemary, and 1 tbsp. of chopped sage. Add the chopped herbs along with 1/2 cup of vegetable broth to the skillet. Thoroughly stir the mixture and cook for another 5 minutes. Remove skillet from heat and cover tightly. Let the cauliflower dressing sit for about 10 minutes so that remaining liquid is absorbed. It is now ready to be served!

Cauliflower Dressing

Do you have some Thansgiving or Holiday dishes that you recreate to make healthier? I would love to hear and try other options as well. Leave your recipes below in the comment section.

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Cauliflower Dressing

Ingredients

1 head of cauliflower
1 yellow onion
2 stalks of celery
2 carrots
2 tbsp. chopped fresh parsley
2 tbsp. of fresh rosemary
1 tbsp. of fresh chopped sage
1/2 cup of vegetable broth

Instructions

Start by breaking down a head of cauliflower in a food processor. When finished the cauliflower should have a rice-like texture.
Chop 1 yellow onion, 2 stalks of celery, and 2 carrots.
Add some oil to a skillet and toss in the chopped onion, celery, and carrots. Cook the vegetables for about 5 minutes until the vegetables become tender.
Add the riced cauliflower to the skillet and cook for 8-10 minutes.
Chop 2 tbsp. of parsley, 2 tbsp. of rosemary, and 1 tbsp. of chopped sage.
Add the chopped herbs along with 1/2 cup of vegetable broth to the skillet. Thoroughly stir the mixture and cook for another 5 minutes.
Remove skillet from heat and cover tightly.
Let the cauliflower dressing sit for about 10 minutes so that remaining liquid is absorbed.

https://www.thesouthernmagnolia.com/cauliflower-dressing/

Food

Cauliflower Fried Rice

December 14, 2016 No Comments

Cauliflower Fried Rice

Today I will be sharing a recipe for cauliflower fried rice with orange chicken. Its a healthier and lower carb option to the fried rice you typically get at an Asian restaurant. The recipe below contains several options that you can substitute into the traditional fried rice to make it a healthier and more nutritious meal.

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You can put whatever meat you prefer with your cauliflower fried rice, but I chose to marinate some chicken and throw it into the crockpot. I started by placing 2 chicken breast into the crockpot. I mixed 1/2 cup of bbq sauce ( I prefer weber’s bbq sauce as it tends to be lower in sugar and sodium), 1 1/2 tbsp. of low sodium soy sauce, and 1/2 cup of Palmer’s sugar free orange preserves. I poured this mixture over the chicken and turned the crock pot to cook for 6 hours.

Orange Chicken

To start the cauliflower rice you will need one head of cauliflower and a food processor. I have a 7 cup food processor similar to this but a larger one like this would make it easier as the whole cauliflower will not fit in mine. Break down the cauliflower into florets and process in the food processor until the cauliflower has a rice-like texture.

Cauliflower Fried RIce

Next, you will want to sauté the vegetables that will be going into the fried rice. I chose to use snap peas, onions, and carrots as those are two of my favorites but you can use whichever you prefer. I used 1/3 cup of shredded carrots, 1/2 cup of snap peas, 1/2 diced onion, and a 1/4 cup of chopped scallions. I sautéed the vegetables with 1/2 tbsp. of sesame oil. While the vegetables were cooking, I started on the eggs. I used 1 egg and 2 egg whites and beat them in a mixing bowl before pouring into a greased pan. I scrambled the eggs/egg whites until fully cooked and then set aside.

Cauliflower Fried Rice

Once the vegetables were cooked, I added in the cauli-rice along with 3 tbsp. of low sodium soy sauce and the cooked eggs. Cook the mixture for 7-10 minutes longer. Now the cauliflower fried rice is finished and you can add your chicken or whichever meat you chose to use.

Cauliflower Fried Rice

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Cauliflower Fried Rice

Ingredients

1 head cauliflower
1 egg
2egg whites
3 tbsp. of low sodium soy sauce
1 tbsp. sesame oil
1/2 cup snap peas
1/3 cup shredded carrots
1/2 onion, diced
1/4 cup chopped scallions

Instructions

Break down the cauliflower into florets and process in the food processor until the cauliflower has a rice-like texture.
Sauté 1/3 cup of shredded carrots, 1/2 cup of snap peas, 1/2 diced onion, and a 1/4 cup of chopped scallions with 1/2 tbsp. of sesame oil.
While the vegetables are cooking, beat 1 egg and 2 egg whites in a mixing bowl before pouring into a greased pan. Scramble the eggs/egg whites until fully cooked and then set aside.
Once the vegetables are cooked, add in the cauli-rice along with 3 tbsp. of low sodium soy sauce and the cooked eggs.
Cook the mixture for 7-10 minutes longer.
Now the cauliflower fried rice is finished and you can add your chicken or whichever meat you chose to use.

https://www.thesouthernmagnolia.com/cauliflower-fried-rice/

Cauliflower Fried Rice

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Quinoa Crusted Tilapia

November 7, 2016 No Comments

Quinoa Crusted Tilapia

We eat a lot of fish and chicken in our house and sometimes I find myself getting burnt out on both of them. I am constantly looking for new ways to prepare both fish and chicken to try to keep them interesting so that I don’t dread eating my dinner every night. Tilapia is probably one of my favorite fish to cook because it is so simple and quick. I try to find low carb ways to bread both my fish and chicken to switch it up every once in a while. I have used almond flour and several different types of nuts to crust my fish in the past but this was my first attempt at crusting with quinoa. This quinoa crusted tilapia is packed full of flavor and I don’t see myself getting tired of it anytime soon.

Quinoa Crusted Tilapia

To achieve this golden flavor-packed tilapia, you will need to start by cooking 3/4 a cup of quinoa on the stove top. Once the quinoa is completely cooked, set aside and let cool. Preheat the oven to 450 degrees F. Once quinoa is cooled, spread it out on an aluminum foil lined baking sheet and place it in the oven to bake for 8-10 minutes. The goal is to try to dry out the quinoa to make it crunchy. Remove the quinoa from the oven and set it aside to cool once again.

Quinoa Crusted Tilapia

While the quinoa cools, we can begin to make the rest of the crust. In a mixing bowl, combine 2/3 cup of shredded parmesan cheese, 3/4 tsp of garlic powder, and 1 tsp of paprika. Once the quinoa has cooled, add it to the mixing bowl and stir all the ingredients together.

Quinoa Crusted Tilapia

Lay out 3 separate plates and pour the quinoa mixture out onto one of them. On the second plate, pour half a cup of almond flour (I prefer Bob’s Red Mill Almond Flour), and on the third, pour 1 beaten egg. Dredge the tilapia through the almond flour and then place into the egg before finally coating in the quinoa mixture. Continue this process for the next two pieces of fish as well. Place the fish into a pan with a small amount of olive oil and lightly cook on each side before placing into the oven at 375 degrees F to finish cooking the fish. Once the tilapia is completely cooked, remove from the oven and enjoy!

Quinoa Crusted Tilapia

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Quinoa Crusted Tilapia

Ingredients

3/4 cup of quinoa
2/3 cup of shredded parmesan cheese
3/4 tsp of garlic powder
1 tsp of paprika
1 egg
1/2 cup of almond flour

Instructions

Start by cooking 3/4 a cup of quinoa on the stove top.
Once the quinoa is completely cooked, set aside and let cool.
Preheat the oven to 450 degrees F.
Once quinoa is cooled, spread it out on an aluminum foil lined baking sheet and place it in the oven to bake for 8-10 minutes. The goal is to try to dry out the quinoa to make it crunchy.
Remove the quinoa from the oven and set it aside to cool once again.
In a mixing bowl, combine 2/3 cup of shredded parmesan cheese, 3/4 tsp of garlic powder, and 1 tsp of paprika.
Once the quinoa has cooled, add it to the mixing bowl and stir all the ingredients together.
Lay out 3 separate plates and pour the quinoa mixture out onto one of them.
On the second plate, pour half a cup of almond flour.
On the third, pour 1 beaten egg.
Dredge the tilapia through the almond flour and then place into the egg before finally coating in the quinoa mixture. Continue this process for the next two pieces of fish as well.
Place the fish into a pan with a small amount of olive oil and lightly cook on each side before placing into the oven at 375 degrees F to finish cooking the fish.
Once the tilapia is completely cooked, remove from the oven and enjoy!

https://www.thesouthernmagnolia.com/quinoa-crusted-tilapia/

Quinoa Crusted Tilapia

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Food

Low Carb Cauliflower Lasagna

August 30, 2016 4 Comments

Low Carb Cauliflower Lasagna

Anyone else out there love lasagna but hate all the carbs that come along with it? Well I’ve got a recipe for you today that will help you to enjoy that lasagna without any guilt. I will be discussing my low-carb lasagna recipe that tastes just as good as the traditional lasagna.

If you’ve read my post on cauliflower crust pizza, you will already be ahead of the game. We will be using the same recipe I used for the crust to replace the pasta used in traditional lasagna. You can refer back to that recipe here. Since fixing the cauliflower layer is the most time consuming part, I strongly recommend starting with this step. Start with the same steps we used for the cauliflower crust in our pizza and simply use a cookie sheet instead of the pizza sheet, creating a rectangular shape instead of round this time.

cauliflowerlasagna4 Once the cauliflower layer is finished, start cooking the meat for the lasagna. For my lasagna I used 1 lb of deer meat we had in the freezer but any lean meat will work. Cook meat thoroughly before moving to next step. cauliflowerlasagna1 When the meat is completely cooked, pour in the peeled tomatoes. Cook another 5 minutes and stir occasionally.

cauliflowerlasagna3

Set the meat aside and begin on the cheese layer next. Mix together the ricotta cheese, an egg, and the mozzarella cheese. Stir until ingredients are completely mixed.

cauliflowerlasagna5 At this point we have all the different components of our lasagna complete and we just need to layer it together. I used a 9×7 Pyrex dish and sprayed with nonstick spray. I first layered the meat into the bottom of the dish and then added a cheese layer on top. I then cut the cauliflower into square pieces and layered them on top of the cheese layer. I added one more layer of meat, cheese, and cauliflower, which filled my dish to the top.

cauliflowerlasagna6 I then place the dish into the oven at 400 degrees F to let it bake for about 30 minutes. Make sure you allow it to stay in the oven long enough to completely melt the cheese layers. Once it has baked completely, I pull it out of the oven and it is ready to enjoy.

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Cauliflower Lasagna

Ingredients

2 Heads of cauliflower
3 eggs
2 cups of mozzarella cheese
15 oz Ricotta cheese
1 lb lean meat
1can (25oz) peeled tomatoes

Instructions

Break the two heads of cauliflower down into cauli-rice by using a food processor.
Place cauli-rice onto cookie sheet covered with parchment paper
Cook the cauli-rice for 15 minutes at 350 degrees F
Remove cauli-rice from oven and allow to cool
Once cooled, squeeze all water from cauliflower by using a cheesecloth or wash cloth. Make sure to get as much liquid as possible from the cauliflower as it will help the cauliflower layer stick together better. Cauli-rice should now resemble more of a ball of dough.
Add 2 eggs and 1 cup of mozzarella cheese to the cauliflower. Stir until completely mixed.
place dough mixture back onto parchment paper and bake another 15 minutes at 450 degrees F.
Once finished baking remove from oven and set aside to cool.
Place a small amount of oil into pan and begin to cook meat. Cook meat thoroughly before moving to next step.
Once meat is completely cooked, add in can of peeled tomatoes. Cook mixture another 5 minutes and stir occasionally.
Next mix together 1 egg, ricotta cheese, and 1 cup of mozzarella cheese. Stir until completely mixed.
Spray nonstick spray into 9x7 baking dish.
Begin with layering meat into bottom of dish
Next add a layer of the cheese mixture on top of the meat.
Cut cauliflower into squares and layer over top the cheese mixture.
Repeat layer of meat, cheese, and cauliflower.
Place baking dish back into oven and bake at 450 degrees F for another 30 minutes or until cheese layers are completely melted.
Remove from oven and enjoy

https://www.thesouthernmagnolia.com/low-carb-cauliflower-lasagna/

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