RECIPES - 0-20 CARBS - OVER 4g of FIBER

Sheri869

Please post any recipes or snack ideas here that fall under that criteria. Please remember to keep it simple.

Please post the Cal, Fat, Carb, Fiber and Sodium if you can of the overall meal/snack - list ingredients if its something to be made but just the overall #'s for the above. REMEMBER, please do not count fruits or veggies (Aside from white potatoes (will not count as a veggie) in your carbs totals.

editnonnalynn

3 squares of Hershey's Special Dark Chocolate (the larger squares from the 8 oz. bar)
1/2 cup Fiber One cereal

Directions

Melt chocolate in microwave on High 30 seconds at a time until melted.
Mix in cereal and stir until all cereal is coated.
Scoop 4 servings onto wax paper and put in refrigerator until cooled.

Makes 4 servings.
Servings Per Recipe: 4
Amount Per Serving
Calories: 72.9
Total Fat: 3.5 g
Cholesterol: 1.3 mg
Sodium: 33.5 mg
Total Carbs: 12.8 g
Dietary Fiber: 4.5 g
Protein: 1.1 g

kent4j

I made shish Kabob on memorial day. It was very yummy and everyone loved it. Basically just a protein and veggies, seasoning, a little olive oil.
You can use lean beef, boneless chicken of shrimp. For veggies I used onions, mushrooms, zuchini and eggplant. If using wooden skewers soak them in water for an hour or so. alternate veggies and meat on skewer. I brushed with olive oil and seasoned with salt, pepper and garlic. Grill till the meat is cooked. It was approximately 273 calores, 11 gr fat, 20 carbs and 5 gr fiber. The carbs don't really count since it was all veggies. I figured the calories on about 4 oz.of protein.

usernamekelly1

Meat balls, I'm having this tonight

Basically this morning I seasoned 570grams mincemeat with pepper, nutmeg, chilli flakes and mixed herbs, I mixed together and it's in my fridge.

I will roll them into balls before grilling them.

The sauce is an onion (diced), peppers (two would get extra fiber), garlic (we love garlic so I normally add 4/5 cloves but can use less) tin of chopped tomatoes & 40 grams of tomatoe puree and mixed herbs & salt pepper to season (I use very little salt but I account for it in the totals) I fry an onion in a tablespoon of olive oil add peppers, after 5 mins add garlic 1 min then the rest of ingredients, bring to boil and simmer for 30 mins. At this time I grill the meatballs which takes about 10-15 mins and add to the sauce.

Serve with fresh salad

Recipe spilt in four is 370 cals, 32 pro, 0 net carbs (all carbs are from veg but it is 13.6g fyi), 7.75 sugar (all veggies) 20 fat (I use 12% mincemeat), 8 sat, 3.04 fiber, 250mg salt

The fiber will increase to over 4 grams with the added side salad

Totals depending on the weights of the items / brand used!

Anderia

Tom's Breakfast Burrito

- high fiber wheat tortilla
- 1 egg
- salsa
- low fat cheddar cheese
- turkey bacon

Cook 1 slice of turkey bacon in microwave & set aside. Scramble 1 egg in bowl & add 1/8 cup shredded low fat cheddar cheese. Cook egg mixture in a skillet sprayed with PAM. Heat tortilla in microwave for 10 sec. Place bacon in center of tortilla, add cheesy eggs on top, add a bit of salsa. Roll up & enjoy!

Calories: 269.8
Fat: 13.1g
Sodium: 759.9 ( Not going to be good if we are doing sodium:grumble: :laugh: )
Carbs: 26.3g
Fiber: 8.3g

shiremom69

This is a favorite after work out snack of mine. It's quick, tasty and nutritious.

1 slice Ezequiel 4:9 Sesame bread, toasted (or other low carb, high fiber bread)
spread with 1 laughing cow cheese wedge
and topped with 3 tbsp. sesame seeds

It's filling!

Cals 162
carbs 20
fiber 6 (add an apple to up the fiber)
fat 15

nomorenassau4me

Mashed Cauliflower

Ingredients
8 cups bite-size cauliflower florets (about 1 head)
4 cloves garlic, crushed and peeled
1/3 cup nonfat buttermilk (see Tip)
4 teaspoons extra-virgin olive oil, divided
1 teaspoon butter
1/2 teaspoon salt
Freshly ground pepper to taste

Preparation
1.Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)
2.Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy. Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.

Per serving:107 calories; 7 g fat ( 1 g sat , 4 g mono ); 3 mg cholesterol; 10 g carbohydrates; 0 g added sugars; 5 g protein;4 g fiber; 339 mg sodium;288 mg potassium

djthom

Grilled Halibut Salad with Beet-Carrot Slaw


4 servings

Ingredients
1 lemon, sliced
1 1/4 pounds halibut or swordfish, skinned
3/4 teaspoon salt, divided
6 sprigs fresh tarragon plus 2 tablespoons finely chopped, divided
5 tablespoons extra-virgin olive oil
1/4 cup lemon juice
1 teaspoon whole-grain mustard
1/4 teaspoon freshly ground pepper
2 heads butterhead lettuce, torn
1 large beet, preferably golden or Chioggia, shredded
1 large carrot, shredded

Preparation
Preheat grill to medium.
Measure a piece of foil large enough to hold the fish and coat it with cooking spray. Place a layer of lemon slices on the foil and lay fish on the lemon slices. Sprinkle with 1/4 teaspoon salt and top with tarragon sprigs.
Grill the fish on the foil (without turning) until it flakes easily, 12 to 20 minutes, depending on the thickness.
Meanwhile, whisk oil, lemon juice, chopped tarragon, mustard, pepper and the remaining 1/2 teaspoon salt in a bowl.
Toss lettuce with about 1/4 cup of the dressing in a large bowl; divide among 4 plates. Add beet and carrot to the bowl; toss with 2 tablespoons of the dressing. Divide the fish and slaw among the plates (discard the tarragon sprigs and lemon slices). Drizzle with the remaining dressing.
Nutrition
Per serving: 339 calories; 20 g fat ( 3 g sat , 14 g mono ); 69 mg cholesterol; 10 g carbohydrates; 0 g added sugars; 30 g protein; 4 g fiber; 597 mg sodium; 1296 mg potassium.
Nutrition Bonus: Vitamin A (209% daily value), Folate (52% dv), Potassium (37% dv), Vitamin C (27% dv), Iron & Magnesium (18% dv)

Msmonique1982

Chocolate-Banana Grahams

1 square graham cracker, broken into 2 rectangles
1/2 teaspoon Nutella or other chocolate-hazelnut spread, divided
2 slices banana, about 2 inches long
1/2 teaspoon sweetened shredded coconut, toasted if desired, divided

Preparation

1. Spread each graham cracker piece with 1/4 teaspoon Nutella and top with a slice of banana and a sprinkling of coconut.

Nutrition

Per serving: 71 calories; 2 g fat ( 0 g sat , 0 g mono ); 0 mg cholesterol; 13 g carbohydrates; 4 g added sugars; 1 g protein; 1 g fiber; 46 mg sodium; 94 mg potassium.
Carbohydrate Servings: 1


Not to high on fiber, but goood.

dzmikki

Chicken and Avocado Soup
Gina's Weight Watcher Recipes via skinnytaste.com
Servings: 4 • Serving Size: 1 bowl • Old Points: 5 pts • Points+: 7 pts
Calories: 285.8 • Fat: 16.8 g • Carb: 14.4 g • Fiber: 7.5 g • Protein: 22.1 g

5 cups chicken broth
2 cups shredded chicken breast
1 tomato, diced
2 cloves garlic, minced
1-1/2 cups scallions, chopped fine
2 ripe hass avocados, diced
1/2 cup cilantro, chopped fine
4 lime wedges
2 tsp olive oil
salt + fresh pepper to taste
pinch cumin
pinch chipotle chile powder (optional)

In a large pot, heat oil over medium heat. Add 1 cup of scallions and garlic. Sauté about 2 minutes then add tomatoes and sauté another minute, until soft. Add chicken stock, cumin and chile powder and bring to a boil. Simmer, covered on low for about 15-20 minutes.

In four bowls, fill each with 1/2 cup chicken, 1/2 avocado, remainder of the scallions, and cilantro. Ladle 1 cup chicken broth over the chicken and serve with a lime wedge

GrandmaJackie

California Grilled Chicken Avocado and Mango Salad
Skinnytaste.com
Servings: 4 • Serving Size: 1/4th •
Calories: 258 • Fat: 14.6 g • Protein: 20.7 g • Carb: 12.2 g • Fiber: 3.8 g • Sugar: 6.2 g
Sodium: 62.2 mg (without salt)


Ingredients:

12 oz grilled chicken breast, sliced (from 1 lb raw)
1 cup diced avocado
1 cup diced mango (from 1 1/2 mangos)
2 tbsp diced red onion
6 cups baby red butter lettuce

For the vinaigrette:

2 tbsp olive oil
2 tbsp white balsamic vinegar
salt and fresh cracked pepper to taste

Directions:

Whisk vinaigrette ingredients and set aside.

Toss avocado, mango, chicken and red onion together. Fill a large salad platter with baby greens or divide on 4 small dishes; top with chicken/avocado mixture and drizzle half the dressing on top. Serve with remaining dressing if desired.

mamaclose

For any other vegetarian/vegans doing the challenge!

The Post Punk Kitchen Scrambled Tofu Revisited
Makes 4 servings

Per Serving:
Calories=168
Sodium=600mg
Fat=12g
Protein=13g
Carbs=7g
Fiber=3.5g

Spice blend:
2 teaspoons ground cumin

1 teaspoon dried thyme, crushed with your fingers

1/2 teaspoon ground turmeric

1 teaspoon salt
3 tablespoons water
2 tablespoons olive oil
3 cloves garlic, minced (or more, to taste)

1 pound extra-firm tofu, drained

1/4 cup nutritional yeast
Fresh black pepper to taste

First stir the spice blend together in a small cup. Add water and mix. Set aside.

Preheat a large, heavy bottomed pan over medium high heat. Saute the garlic in olive oil for about a minute. Break the tofu apart into bite sized pieces and saute for about 10 minutes, using a spatula to stir often. Get under the tofu when you are stirring, scrape the bottom and don’t let it stick to the pan, that is where the good, crispy stuff is. Use a thin metal spatula to get the job done, a wooden or plastic one won’t really cut it. The tofu should get browned on at least one side, but you don’t need to be too precise about it. The water should cook out of it and not collect too much at the bottom of the ban. If that is happening, turn the heat up and let the water evaporate.

Add the spice blend and mix to incorporate. Add the nutritional yeast and fresh black pepper. Cook for about 5 more minutes. Serve warm.

You can include these additions to your scramble by themselves or in combination with one another.

Adding any of the following will change nutritional data!!
Broccoli – Cut about one cup into small florettes, thinly slice the stems. Add along with the tofu.
Onion – Finely chop one small onion. Add along with the garlic, and cook for about 5 minutes, until translucent. Proceed with recipe.
Red Peppers – Remove stem and seed, finely chop one red pepper. Add along with the garlic and cook for about 5 minutes. Proceed with recipe.
Mushrooms – Thinly slice about a cup of mushrooms. Add along with the tofu.
Olives – Chop about 1/3 a cup of sliced olives. Add towards the end of cooking, after mixing in the nutritional yeast.
Spinach – Add about 1 cup of chopped spinach towards the end of cooking, after mixing in the nutritional yeast. Cook until completely wilted.
Carrots – Grate half of an average sized carrot into the scramble towards the end of cooking. This is a great way to add color to the scramble.
Avocado – I almost always have avocado with my scramble. Just peel and slice it and serve on top.

mamaclose

Cannellini Salad with Olives

Nutritional Information
One serving contains (Analysis does not include tuna):
Calories (kcal) 167.7
%Calories from Fat 38.0
Fat (g) 7.1
Saturated Fat (g) 1.0
Cholesterol (mg) 0
Carbohydrates (g) 20.0
Dietary Fiber (g) 4.9
Total Sugars (g) 1.0
Net Carbs (g) 15.1
Protein (g) 7.3
Sodium (mg) 135.0

Ingredients
1 pound dried cannellini (white kidney beans) or Great Northern beans, rinsed
10 large fresh sage leaves
6 garlic cloves, peeled
2 teaspoons fine sea salt
5 tablespoons extra-virgin olive oil
3 tablespoons (or more) fresh lemon juice
1 cup chopped fresh Italian parsley
1/2 cup chopped red onion
24 large Kalamata olives, pitted, coarsely chopped
2 large roasted red bell peppers from jar, drained, chopped
2 tablespoons drained capers
1 tablespoon minced fresh oregano

Preparation
Bring 10 cups water, beans, sage leaves, and garlic to boil in large pot. Reduce heat to low, cover, and simmer until beans are just tender, 1 to 1 1/2 hours (cooking time will vary depending on freshness of beans). Stir in 2 teaspoons sea salt and simmer 10 minutes longer. Drain well. Discard sage leaves. Transfer beans to large bowl. Drizzle oil and 3 tablespoons lemon juice over. Toss gently to coat. Add parsley, onion, olives, red peppers, capers, and oregano to beans; toss gently to incorporate evenly. Let stand 30 minutes to allow flavors to blend. Season to taste with sea salt, freshly ground black pepper, and more lemon juice, if desired. DO AHEAD Can be made 1 day ahead. Cover and chill. Return to room temperature before serving.

For the omnivore, drain one 10- to 12-ounce can of tuna packed in oil; coarsely crumble. Toss tuna, 3 tablespoons drained capers, and 1 tablespoon fresh lemon juice in medium bowl. Add to beans and toss to incorporate evenly.

Chicc

Mel’s Mediterranean Quinoa Salad (makes ~6 servings)

6 cups romaine lettuce, shredded
1 long English cucumbers, cubed
2 tomatoes, cubed
2 Tbsp lemon juice
1.5 cups cooked quinoa
2 tbsp EVOO (extra light virgin olive oil)
½ cup crumbled feta
½ cup shelled edamame beans

Mix all in a big bowl. Serve either with warm Quinoa & edamame or all as a cold salad
MFP gives each serving as: Cals:181; Carbs:19; Fat:10; Protein:8; Sodium:153 and Fiber:4

mamaclose

Hummus
Serves 4-6

1 clove garlic, smashed
Juice of 1 lemon
2 cups cooked, rinsed chickpeas
1 tablespoon tahini
1/2 teaspoon salt
Water

Per serving:

Calories: 128
Fat: 3.3 g
Saturated Fat: 0.4 g
Calories from Fat: 21.8
Cholesterol: 0 mg
Protein: 6.4 g
Carbohydrates: 19.4 g
Sugar: .6 g
Fiber: 4.4 g
Sodium: 244 mg
Calcium: 47 mg
Iron: 2.2 mg
Vitamin C: 5.4 mg
Beta Carotene: 12 mcg
Vitamin E: .2 mg

mamaclose

Artichoke Heart and Tomato Salad

Serves 2

2 large tomatoes, chopped
2 tablespoons chopped flat-leaf parsley
3 tablespoon chopped fresh mint
1/4 teaspoon coarse sea salt or 1 tablespoon capers
1 cup artichoke hearts
Pine nuts or slivered almonds, for garnish

Toss everything together.

Per serving:

Calories: 80
Fat: 0.7 g
Saturated Fat: 0.1 g
Calories from Fat: 7.3
Cholesterol: 0 mg
Protein: 4.2 g
Carbohydrates: 17.8 g
Sugar: 5.8 g
Fiber: 9.7 g
Sodium: 814 mg
Calcium: 48 mg
Iron: 1.4 mg
Vitamin C: 35.1 mg
Beta Carotene: 1075 mcg
Vitamin E: 1.3 mg

mamaclose

Seared Cauliflower with Garlic and Tamari

Serves 1–2

1 head cauliflower, cut into florets
2 tablespoons tamari
Water
3 cloves garlic, minced
2 tablespoons minced parsley

Over medium-high heat, sauté the cauliflower, slowly stirring it until it just browns. Then add the tamari. When the tamari starts to stick to the pan, add 3 to 4 tablespoons of water and the garlic; allow the sauce to reduce until it just coats the cauliflower. Remove the cauliflower from the heat and immediately toss it with the parsley.

Per serving:

Calories: 91
Fat: 0.9 g
Saturated Fat: 0.2 g
Calories from Fat: 8.1
Cholesterol: 0 mg
Protein: 7.2 g
Carbohydrates: 17.7 g
Sugar: 6 g
Fiber: 6.2 g
Sodium: 791 mg
Calcium: 81 mg
Iron: 1.9 mg
Vitamin C: 148 mg
Beta Carotene: 190 mcg
Vitamin E: 0.3 mg

mamaclose

Edamame (Whole Green Soybeans)
Makes about 3 cups (6 1/2-cup servings)

6 cups water
1 pound green soybeans (edamame)
1/2 teaspoon salt (optional)


Bring water to a boil in a large pot. Add soybeans and return to a boil. Cook 10 minutes. Drain well and toss with salt, if using. Shell pods before eating.

Per 1/2-cup serving


■Calories: 107
■Fat: 4.8 g
■Saturated Fat: 0.6 g
■Calories from Fat: 40.9%
■Cholesterol: 0 mg
■Protein: 9.3 g
■Carbohydrates: 8.4 g
■Sugar: 1.1 g
■Fiber: 3.2 g
■Sodium: 11 mg
■Calcium: 110 mg
■Iron: 1.9 mg
■Vitamin C: 12.9 mg
■Beta Carotene: 71 mcg
■Vitamin E: 0 mg