Embarking on a new weight loss journey? Chances are your new diet involves slashing your carbohydrate intake. A low-carb diet emphasizing high protein, fats and healthy vegetables, (replacing sugary foods like pasta and bread) has been shown to help weight loss and improve health.
But for those of us who are used to preparing carb-rich meals based on rice or pasta, coming up with new dinner ideas can be tricky.
Below are 10 easy low-carb dinner recipes to help you on your way.
1. Stuffed Eggplant
From Atkins
Ingredients:
1 1/2 lbs. large firm eggplants
2 Tbsp olive oil, divided
1 lb. ground turkey
4 tsp garlic cloves, diced
1 tsp dried basil
1 tsp dried parsley
1/2 tsp dried oregano
1/4 tsp salt
1/4 tsp black pepper
15 oz. tomato sauce
1 cup shredded mozzarella
Directions:
Preheat oven to 350°F and cover a baking sheet with aluminum
foil, set aside. Cut eggplants in half lengthwise. Drizzle with half the
olive oil. Place cut side up and bake until soft about 30-45 minutes.
Meanwhile, heat the remaining olive oil in a large skillet
over medium heat. Add the ground turkey and garlic. Sprinkle with the basil,
parsley, oregano, salt and pepper. Add sauce and stir well. Turn off heat, add
half the shredded cheese and stir again.
Take eggplant out of the oven. Scoop the eggplant from the
shell, taking care not to damage the skin. Stir the eggplant flesh into the
turkey mixture. Set oven to broil. Stuff eggplant shells with turkey/eggplant
mixture and sprinkle with remaining cheese. Broil until mixture looks
crispy, about four to five minutes depending on your broiler. Serve
immediately.
2. Pizza Frittata From Rachel Ray Magazine
From Rachel Ray Magazine
Ingredients:
12 eggs
1 cup whole milk or half-and-half
1/2 cup grated parmigiano-reggiano
1 tsp hot sauce, such as Tobasco
Salt and pepper
1/4 cup EVOO
1/4 lbs. hot soppressata or pepperoni, finely
chopped, or 2 fresno chili peppers (for vegetarian option), sliced
2 cloves garlic, chopped
3 Tbsp grated onion
1 sprig oregano, finely chopped, or 1/2 tsp dried
oregano
1/4 cup dry red wine
1 cup crushed tomatoes
6 oz. fresh mozzarella, shredded on the large side
of a box grated or thinly sliced
A small handful flat-leaf parsley, chopped
A few leaves fresh basil, torn
Directions:
Preheat the oven to 400 degrees. In a large bowl, beat the
eggs, milk (or half-and-half), parmigiano-reggiano, hot sauce, salt and pepper.
In a large, ovenproof skillet, heat two tablespoons EVOO
over medium to medium-high heat. Add the eggs and keep moving and settling them
as they cook. When the eggs begin to firm up, transfer the skillet to the oven.
Bake until light golden and puffed but not cooked through, about 10 minutes.
Meanwhile, in another skillet, heat the remaining two
tablespoons EVOO over medium-high heat. Add the soppressate (or chili), garlic,
onion and oregano and cook, stirring, for two to three minutes. Add the wine
and cook to reduce slightly, one minute. Add the tomatoes and simmer to
thicken, 10 minutes.
Remove the frittata from the oven and top with the tomato
sauce and mozzarella. Bake to melt the cheese, eight to 10 minutes more. Top
with the parsley and basil.
3. Spaghetti Squash And Meatballs
From Iowa Girl Eats
Ingredients:
2 medium-sized spaghetti squash
Olive oil
Salt & pepper
1 cup marinara sauce
1 lb prepared meatballs
1 cup shredded mozzarella cheese
Instructions:
Preheat oven to 400 degrees. Pierce the center of the
spaghetti squash several times on all sides with a small, sharp knife then
microwave for three minutes, flipping once. Cut spaghetti squash in half
lengthwise with a very sharp knife, then remove seeds with a spoon. Lay halves
cut side up on a foil-lined, non-stick sprayed baking sheet then brush with oil
and season liberally with salt & pepper. Roast for 50-60 minutes, or until
a knife inserted into the thickest part of the squash meets no resistance. Let
cool for 10 minutes.
While squash is roasting, prepare and bake meatballs.
When squash is cool enough to handle, scrape flesh every
which way with a fork to loosen and fluff strands. Top with four meatballs, 1/4
cup sauce, and 1/4 cup shredded mozzarella cheese each, then broil until cheese
is golden brown and bubbly.
4. Raw Pad Thai
From Vegangela
Ingredients:
3 medium zucchinis
3 large carrots
2 green onions, chopped
1 cup shredded purple cabbage
1 cup cauliflower florets
1 cup mung bean sprouts or radish sprouts (spicy) (optional)
½ cup crushed peanuts (optional)
½ cup chopped fresh coriander/cilantro (optional)
Sauce
¼ cup tahini
¼ cup almond butter (or cashew butter, or a blend of both)
¼ cup tamari (gluten-free,
as required)
2 Tbsp agave (or
maple syrup)
2 Tbsp lime or lemon juice
1 clove garlic, minced
1 tsp ginger root, grated
Directions:
Use a spiralizer (or mandolin or vegetable peeler) to create
noodles from the carrot and zucchini. Place them in a large mixing bowl and top
with the other vegetables.
Whisk sauce ingredients in a bowl. The sauce will be thick,
but will thin out after it’s mixed with the vegetables.
Pour the sauce over the vegetables and toss. Best after one
day in the fridge.
5. Balsamic Chicken And Mushrooms
From Food.com
Ingredients:
2 tsp vegetable oil
3 Tbsp balsamic vinegar
2 tsp Dijon mustard
1 clove garlic
minced (or more!)
4 (4-oz.) boneless skinless chicken
breasts, pounded to 1/4 inch thickness
2 cups small mushrooms, halved or
quartered if using larger mushrooms
1/3 cup chicken
broth or 1⁄3 cup white wine
¼ teaspoon dried thyme leaves, crumbled
Directions:
In a nonstick skillet, heat one teaspoon of the oil.
In a bowl, mix two tablespoons of the vinegar, the mustard
and garlic.
Add the chicken and coat both sides with the mixture.
Transfer the chicken and mixture to the skillet; saute until
cooked through, about three minutes per side.
Transfer to a plate and keep warm.
In the skillet, heat the remaining teaspoon of oil.
Saute the mushrooms about a minute; add the broth/wine,
thyme and remaining tablespoon of vinegar.
Cook stirring until the mushrooms are deep brown, about two
minutes longer.
Serve the chicken, topped with the mushrooms.
6. Grilled Mushroom Spinach Salad Recipe
From Taste Of Home
Ingredients:
1 cup orange juice
¼ cup olive oil
4 tsp grated orange peel
1 tsp fennel seed
½ tsp pepper
¼ tsp salt
½ lb sliced baby portobello mushrooms
1 package fresh baby spinach
1 can mandarin oranges, drained
½ medium red onion, thinly sliced
¼ cup slivered almonds
Directions:
In a small bowl, combine the first six ingredients. Pour 1/2
cup marinade into a large resealable plastic bag. Add the mushrooms, seal bag
and turn to coat. Refrigerate for 15 minutes. Cover and refrigerate remaining
marinade.
Drain mushrooms and discard marinade. Transfer mushrooms to
a grill wok or basket. Grill, uncovered, over medium heat for 8-12 minutes or
until tender, stirring frequently. Cool slightly.
Meanwhile, in a large bowl, combine the spinach, oranges,
onion, almonds and grilled mushrooms. Drizzle with reserved marinade; toss to
coat. Serve immediately.
7. Chicken, Apple, Arugula And Goat Cheese Salad
From Simply Recipes
Ingredients:
Olive oil
1 large shallot, peeled and sliced
1 1/2 lb skinless, boneless chicken breast, cut into 1 inch
cubes
Salt
1 tart green apple, thinly sliced
Baby arugula leaves, enough for a salad for four
1/4 cup toasted walnuts, roughly chopped
1/4 cup goat cheese, broken up into little pieces
Lemon juice
Salt and pepper
Directions:
Heat stick-free frying pan to medium heat. Add a tablespoon
of olive oil and lightly sauté the shallot slices until translucent. Remove
from pan. Add another tablespoon of olive oil and cook the chicken breast
pieces, stirring occasionally, until just cooked through, five to 10 minutes.
Sprinkle some salt on the chicken while you are cooking it. Remove from pan and
chill.
When chicken has cooled, toss together in a serving bowl the
shallots, chicken, sliced green apple, arugula, walnuts and goat cheese. Dress
with olive oil, lemon juice, salt and pepper to taste.
8. Bacon-Cheddar Cauliflower Chowder
From Iowa Girl Eats
Ingredients:
8 slices center-cut bacon, chopped (half used for garnish)
1/2 small onion, chopped OR 1 teaspoon onion powder
1 celery stalk, chopped
2 garlic cloves, minced
Salt & pepper
4 cups shredded or grated cauliflower (1/2 large head)
2 Tbsp water
2 Tbsp gluten-free or all-purpose flour
2 cups chicken broth, divided
2 cups 2% milk
3-4 dashes hot sauce (or more or less)
2 1/2 cups (12oz) shredded sharp cheddar cheese, divided (half used for
garnish)
2 green onions, chopped (optional)
Instructions:
Whisk together flour and 1/4 cup chicken broth in a small
bowl then set aside.
Saute bacon in a large soup pot over medium heat until
crisp. Using a slotted spoon, transfer bacon to a paper towel-lined plate then
remove all but one tablespoon of the drippings from the pot. Add chopped onion
(if using), celery, and garlic to the pot then season with salt and pepper and
saute until vegetables are tender, about four to five minutes.
Add cauliflower and onion powder (if using) to the pot then
stir to combine. Add water then place a lid on top and steam cauliflower until
tender, stirring a couple times, about five to seven minutes. Add remaining
chicken broth and milk then turn up heat and bring to a boil.
Slowly whisk in flour/chicken broth mixture while stirring,
then turn down heat and simmer for three to four minutes, or until chowder
has thickened. Turn off heat then stir in two cups cheddar cheese until smooth,
then stir in half the cooked bacon. Taste and adjust salt, pepper, and/or hot
sauce if necessary. Serve topped with remaining shredded cheese, cooked bacon,
and green onions, if desired.
9. Mozzarella-Stuffed Turkey Burgers
From Eating Well
Ingredients:
2 tsp extra-virgin olive oil
1 small onion, finely chopped
4 cloves garlic, minced
2 cups chopped plum tomatoes, with juices
6 oil-packed sun-dried tomatoes, drained and finely chopped
1/2 tsp salt
1/2 tsp freshly ground pepper
2 Tbsp chopped fresh basil
BURGERS
1 lb 93%-lean ground turkey
1/4 cup finely chopped scallions
2 tsp minced garlic
2 tsp Worcestershire sauce
1 tsp freshly grated lemon zest
1/2 tsp dried oregano
1/2 tsp freshly ground pepper
1/4 tsp salt
1/2 cup shredded part-skim mozzarella cheese, divided
2 Tbsp finely chopped fresh basil
2 tsp extra-virgin olive oil
4 4-inch-square slices foccacia bread, (about 2 oz. each),
toasted
Directions:
To prepare marinara:
Heat two teaspoons of oil in a medium saucepan over medium
heat. Add onion and garlic, cover and cook, stirring frequently, until
translucent, five to seven minutes. Stir in fresh tomatoes and any juices,
sun-dried tomatoes, 1/2 teaspoon salt and 1/2 teaspoon pepper. Bring to a
simmer and cook, stirring occasionally, until the tomatoes have broken down,
eight to 10 minutes. Stir in basil and remove from the heat. Transfer to a food
processor and pulse to form a coarse-textured sauce. Return to the pan and set
aside.
To prepare burgers:
Place turkey,
scallions, garlic, Worcestershire sauce, lemon zest, oregano, 1/2 teaspoon
pepper and 1/4 teaspoon salt in a large bowl. Gently combine, without
overmixing, until evenly incorporated. Form into eight thin patties about four
inches wide and 3/8 inch thick.
Combine 1/4 cup
cheese and basil and place an equal amount in the center of 4 patties. Cover
with the remaining patties and crimp the edges closed.
Heat 2 teaspoons oil
in a large nonstick skillet over medium heat (see Grilling Variation). Add
burgers and cook, turning once, until an instant-read thermometer inserted in
the center registers 165°F, eight to 10 minutes total.
Warm the marinara on
the stove. To assemble the burgers, spread 3 tablespoons of marinara on each
toasted focaccia, top with a burger, about three more tablespoons of marinara
and one tablespoon of the remaining cheese.
Grilling Variation:
To grill the turkey burgers, preheat a grill to medium-high. Oil the grill rack
(see Tip). Grill the patties, turning once, until an instant-read thermometer
inserted in the center registers 165°F, eight to 10 minutes total.
10. Cheese Cauliflower Enchiladas
From Your Lighter Side
Ingredients:
Enchiladas:
1 16 oz bag frozen cauliflower, thawed, drained and
diced/processed (about 3 cups)
3 eggs
3 cups mozzarella or Monterey jack cheese
Enchilada Sauce:
1/2 cup onion, chopped
2 large cloves garlic, chopped and crushed
1 Tbsp chili powder
4 Tbsp oil of your choice
1 tsp oregano
2 tsp cumin
1 tsp salt
1/4 tsp pepper
1 cup pizza sauce (or tomato sauce)
2 cups Cheddar Cheese, shredded
2 cups Pepper Jack or Monterey Jack, shredded
For enchilada shells:
Preheat oven to 450 degrees F.
Mix cauliflower, eggs and cheese. On two greased cookie
sheets, drop dough by scant 1/3 cup, to form 12-6” rounds. Bake one pan at a
time for 12-14 minutes or until edges have browned slightly and crust has
slightly golden hue. Let cool on pan. Once shells have cooled, carefully loosen
them from the pan and let set.
For enchiladas:
Preheat oven to 350 degrees F.
Cook and stir onion, garlic and chili powder in 4 Tbsp oil
in a pan on the stove over medium heat, until onion is tender, about 5 minutes.
Add oregano, cumin, salt, pepper and tomato sauce. Stir until sauce is heated.
Mix cheeses.
Take each shell and dip into heated enchilada sauce and then
place golden-side up into an ungreased 9X13” casserole pan. Add ¼ cup Monterey
Jack or a mix of Cheddar Jack cheese in each shell. Roll and place seam-side
down in pan until all shells have been used. Top with remaining enchilada sauce
and cheese. Bake for 20 minutes, or until cheese is bubbly and golden.
Pour remaining tomato mixture over enchiladas, and top with
the rest of the cheese. Bake uncovered for 20 minutes, or until cheese is
melted.
Optional: Top with shredded lettuce, olives and chopped,
fresh tomato.