LOW CARB CHALLENGE WEEK 4 RECIPES

Low Carb Challenge Week 4

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MONDAY:

LUNCH:

Strawberry Blueberry Spinach Salad

  • Marinade & Dressing
    • 1/3 cup olive oil
    • 2 Tbsp balsamic vinegar
    • 1 Tbsp red wine vinegar
    • 1 Tbsp lemon juice
    • 1tsp garlic powder
    • Optional: 1 Tbsp honey
    • Optional: 1/2tsp cardamom
  • Use ½ mixture for marinade, and ½ for dressing
  • Marinate and grill (or cook on stove) 16oz chicken breast
  • Cube or slice chicken
  • Assemble salad!
    • Spinach
    • Blueberries
    • Sliced strawberries
    • 1oz goat cheese
    • Almonds (optional: roast almonds in some honey)
    • 4oz grilled balsamic chicken
    • Dressing (you don’t need much – the juice from the berries will almost be enough on its own!)

Serves 4

Calories per serving: 410

DINNER:

Creamy Citrus Salmon with Sautéed Broccoli & Pineapple 

Creamy Citrus Salmon

  • See “week 1” for sauce recipe!
  • Place salmon steaks in tin foil “pouch” with a drizzle of olive oil, salt and pepper, and about half of the sauce reserved for this day (1/4 of the total recipe yields).
  • Wrap in another layer of foil to prevent leakage
  • Grill on medium heat for 15-20min
  • Top with the other half of the sauce and a sprinkling of chives (leftover from earlier)

Serves 2 (sauce makes enough for 8 total salmon steaks)

Calories per serving: 369

Sautéed Broccoli

  • Heat ¼ cup water and ½ tsp “Better than Bouillon” in a fry pan
  • Add ½ tsp garlic powder, as well as salt and pepper (to taste)
  • Add chopped broccoli and stir until broccoli is tossed in the liquid
  • Cover, turn to low, and simmer for 5-10 minutes (check occasionally and add some water if the moisture has all boiled off)
  • Remove from heat when broccoli reaches your desired softness

Serves 2

Calories per serving: 30

  • Serve meal with 1 cup diced pineapple (calories: 80)

Total calories per meal: 479

TUESDAY:

LUNCH:

Strawberry Blueberry Spinach Salad

DINNER:

Aloo Chana Chaat

  • Boil 3 peeled potatoes and chop in 1-inch cubes
  • While potatoes are boiling, chop:
    • 1 small onion
    • 2 serrano peppers
    • 1Tbsp ginger
    • 1 large tomato
  • In 1Tbsp olive oil, sauté:
    • Onion
    • Peppers
    • Ginger
  • Add potatoes and 1 can chickpeas and cook until slightly browned
  • Add tomato and toss over medium heat
  • Add:
    • 1tsp cumin
    • 1tsp chaat masala (see below)
    • 1/2tsp ancho chili powder
    • 2tsp coriander
    • 1tsp salt
  • Juice 1 lemon over dish and serve!

Chaat Masala:

Chaat masala is a yummy Indian spice blend! You can make your own, or purchase one like this online. If you want to make your own, here’s a recipe! You might have to hit up an Indian market to find some of these things. Worth it!

  • In a small saute pan, add:
    • 5 tsp cumin
    • ½ tsp fennel seeds
    • 1tsp garam masala
    • 1tsp amchur (mango powder)
    • 1tsp black salt
    • ¼ tsp cayenne pepper
    • ¼ tsp garlic powder
    • ¼ tsp ground ginger
  • Toast over medium heat and store in fridge!

Serves 4

Calories per serving: 360

WEDNESDAY:

LUNCH:

Chicken Avocado Lime Soup

Chicken:

  • Drizzle 1Tbsp olive oil in a medium-sized pan and heat to medium/high
  • Add two chicken breasts (or 16oz)
  • Sprinkle each side with salt, pepper, garlic powder, and sear each side slightly
  • Reduce heat to low, cover, and cook for 10 minutes
  • Remove from heat (still covered) and continue to steam in pan for another 10 minutes
  • Uncover and shred (continue to stir pieces on low heat, if not fully cooked)

Soup:

  • In a large pot, sauté:
    • 1Tbsp olive oil
    • 1 large bunch green onions (chopped)
    • 2 jalapenos (chopped, seeds removed)
    • 4 cloves garlic (minced)
  • Add and bring to boil:
    • 8 cups water
    • 2Tbsp “Better Than Bouillon”
    • 2 Roma tomatoes (chopped)
    • 1tsp cumin
    • Salt and pepper to taste
  • Add shredded chicken
  • Top with cilantro, lime juice, and avocado (1/4 avocado per serving)

Serves 4

Calories per serving: 212

DINNER:

Aloo Chana Chaat

THURSDAY:

LUNCH:

Chicken Avocado Lime Soup

DINNER:

Beef Acorn Sqash

Squash:

  • Preheat oven to 450
  • Cut 2 acorn squashes in half (from the stem to the bottom tip)
  • Coat the inside of each half with
    • coconut oil (melted)
    • Salt
    • 2Tbsp brown sugar (total)
  • Bake for 1 hour until soft and browned

Beef:

  • In fry pan, cook:
    • 16oz lean ground beef
    • Large yellow onion (chopped)
    • Large granny smith apple (chopped)
    • 2tsp garlic powder
    • 5tsp salt
    • 1tsp cinnamon
    • Black pepper
  • Remove from heat and add ¼ cup walnuts
  • Scoop ¼ of the meat mixture into each squash half

Serves 4

Calories per serving: 476

FRIDAY:

LUNCH:

Caprese Zoodle Bowl

  • Mix:
    • 3Tbsp olive oil
    • 3Tbsp balsamic vinegar
    • 1tsp kosher or sea salt
    • 1tsp garlic powder
    • 3Tbsp fresh chopped basil (or 2tsp dry)
    • Black pepper to taste
  • Add 1 cup chickpeas to mixture (marinate for a few hours, if possible)
  • Assemble bowls!
    • Zoodles (1 cup per bowl)
    • 2 Roma tomatoes, chopped (1 per bowl)
    • Marinated chickpeas (1/2 cup per bowl)
    • 1Tbsp diced red onion per bowl
    • Fresh basil
    • Optional: parmesan cheese

Serves 2

Calories per serving: 243

Note: substitute grilled chicken for chickpeas for Whole30

DINNER:

Beef Acorn Squash

SATURDAY:

LUNCH:

Tuna Patties & Caesar Salad

  • Combine:
    • 2 cans high quality tuna (drained)
    • 2 eggs
    • 1/2tsp dill
    • 1/2tsp kosher or sea salt
    • Black pepper
  • Form into 4 patties
  • Heat 2Tbsp coconut oil in fry pan
  • Cook patties med/high heat until browned (2-3 minutes)

Low Carb “Caesar dressing”

  • 1Tbsp lemon juice
  • 1 clove garlic, minced
  • ½ tsp Worcestershire sauce
  • 1 tsp Dijon
  • ½ cup olive oil mayonnaise (or Veganaise)
  • ¼ cup parmesan cheese
  • Pinch of salt and pepper
  • Optional: thin with coconut milk

Calories in full recipe: 516 (1/8 = 65)

Drizzle dressing over tuna patties and salad. You can use romaine, or any leftover greens you have around.

Serves 2

Calories per serving: 272

DINNER:

Beet Top Soup

  • In a large pot:
    • Heat 2Tbsp olive oil
    • 2 large potato (peeled and coarsely chopped)
    • 4-5 medium beets (peeled and coarsely chopped)
    • beet tops
    • 3 cups beef or vegetable stock
    • 1tsp coriander
    • 1 tsp cumin
    • Salt
    • Pepper
  • Bring to a boil
  • Cover and simmer 30-45 minutes (until potatoes and beets are soft)
  • Puree and serve with plain yogurt, lime juice, and chopped cilantro

Serves 4

Calories per serving: 400

SUNDAY:

LUNCH:

Smoothie

Add to blender:

  • 1 cup frozen berries
  • 1 cup almond milk
  • ½ cup greek yogurt (one carton is fine)
  • 1 banana
  • Drizzle of honey or agave
  • Optional: vanilla stevia

Serves 1

Calories per serving: 400

DINNER:

Beet Top Soup

DOWNLOAD PRINTABLE RECIPES HERE!

[gview file=”https://emilymerrellmusic.com/wp-content/uploads/2017/05/Week-4-Recipes.pdf”%5D

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Happy Beauty Building!

 

EM