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2 Salmon Fillets (about 300 grams in total) cut into large chunks
2 teaspoons Thai Red Curry Paste
3 tablespoons Chopped Fresh Corriander
1 can White Beans preferably Butter or Harricot bean
1 Egg
Directions
1. Simmer the beans in water until soft for around 8
minutes.
2. Put the raw salmon, egg , curry paste and corriander in a
food processor and add the drained beans pulse until it
forms a rough mixture. Ensure the bean are not piping hot
as this will cook the egg.
3. Form 4-6 patties with your hands by firmly squeezing the
mix together (if you find it isnt sticking together add a
little olive oil to the mix and blend again for a few seconds)
4. Heat some oil in a frying pan and fry the patties for 5
minutes each side or until cooked through.
Serve with a grated carrot, spring onion and chilli slaw mix
with a tsp of white rice wine vinegar, tsp of sugar and some
grated fresh ginger or perfect with some salad leaves and
spicy salsa
Collard Wraps
Ingredients
Required:
collard leaves (1 big one per wrap)
your favorite hummus
3-4 slices avocado
Optional:
1 lb ground lamb
1 chopped onion
macadamia oil (or olive oil)
fennel seeds
1 large can garbanzo beans
1 can butter beans
3 small pats of butter
salt and pepper
fresh rosemary
5 tablespoons Muir Glen brand organic tomato sauce (yes, it
really does taste better)
1 can Beans
1 teaspoon Oliveoil
1 lemon Juice freshly squeezed
2 spring onions Chopped
1 Red Pepper Chopped
1 Avocado Diced
4 Chicken Breast Grilled
Directions
While the chicken breasts are grilling, drain and rinse the
beans, mix them with the pepper, avodaco and spring
onions. pour in the lemon juice and olive oil in and its ready.
the portions i have given will provide around 3-4 portions of
salad. i usually put the salad in the fridge and grill a chicken
breast in the morning, add some bean salad and take it to
work. lovely.
i would like some feedback on how people like it, and how
well they think if fits in with the slow carb diet. thanks.
Marinade
Wraps
Chipotle Butter
3 tablespoons butter
1 chile pepper in adobo sauce, chopped
3 cloves garlic, minced
Directions
1. In a resealable plastic bag, combine lime juice, water,
olive oil, garlic, soy sauce, salt, cayenne pepper, and
black pepper. Add chicken. Marinate for at least 1
hour.2. Grill chicken over medium-high heat, 4 minutes
on each side, or until juices run clear. Remove and chop
into small cubes.3. While chicken is grilling, melt butter
4
Ingredients
2 tablespoons Mayonnaise
2 tablespoons Old Bay seasoning
1 teaspoon mustard powder
2 eggs, beaten
1 teaspoon lemon juice
1 lb lump crabmeat
Directions
Lentil Salad
Ingredients
1 lb lentils
2 tomatoes
1/2 red onion
1 garlic clove
1 parsley bunch chopped
lemon juice
cumin powder
Salt
pepper, to taste
1 tablespoon olive oil
Directions
Sautee the chopped garlic clove in the olive oil until golden.
Add raw lentils and sautee for 2-3 min. Make sure they dont
burn, you just want to add a coating on them.Add enough
water until all lentils are covered by 1 inch in the pan. Add 1
teaspoon of salt and bring to a boil. Drain them when
theyve turned soft but are not mushy, and 15 min
depending on your stove. Put in a large bowl and let it cool.
Chop onion, tomatoes and parsley fine (or as course to your
taste) and add to the lentils.Add lemon juice (to taste,
although its best when tangy), cumin powder (to taste), salt
and pepper.Chill and Serve!This recipe lasted me for over a
week and its perfect for breakfast, lunch and dinner
Taco salad
Ingredients
2
Ingredients
DRESSING
Directions
Ina a bowl, combine the first seven ingredients. For dressing,
in a small bowl, whisk the oil, vinegar, lemon juice,garlic, dill,
salt and pepper. Pour over tuna mixture and toss lightly.
Serve on a bed of lettuce if desired.
1
1
3
1
1
2
Ingredients
5 spice powder into the veg still on med high heat. Stir
for 1 minute then add the soy mixture.
5. 5. Add chicken and egg, stir to warm and serve.
Sinless Salsa
Servings
4-6
Ingredients
1 can tomatoes
1 courgette/zucchini, chopped into small cubes
1 onion, chopped
2 cloves garlic, minced
a small handful of jalapeno slices, chopped (from jar)
2 teaspoons ground cumin
1/2 teaspoon cayenne pepper
1/2 teaspoon ground coriander
1/2 can black beans, rinsed and drained
salt, to taste
Directions
1. Fry onion in 1-2 tbsp vegetable oil on medium heat until
they just start to go golden this gives added sweetness.2.
Add courgette/zucchini and pepper, cook for 5 mins or so,
until the vegetables have softened and the mixture starts to
get a bit drier.3. Add garlic and spices and cook for a
minute.4. Add tomatoes, jalapenos and beans, and cook for
a few minutes on high, bringing to boil. Break up the
tomatoes as much as you can if theyre whole. Add salt to
taste. Turn heat down to low, and simmer for 15 mins.
Tastes great on your morning eggs, a la huevos rancheros,
with a good deep flavour and a few carbs from the veggies
and beans. This is moderately spicy, reduce the cayenne if
its too hot for you.
1 bunch of kale
1 tablespoon olive oil (you can use more or less, the goal is to coat
the kale)
salt, to taste
Directions
1. Preheat the oven to 300 F.2. Wash and dry your kale.
Next, cut the ribs out of the kale and tear the kale into chipsize pieces. Toss the kale in olive oil and set it aside.3. Line
a baking sheet with parchment paper and spread the pieces
of kale on the sheet so they do not overlap (you may need
two baking sheets).4. Sprinkle salt over the kale and stick
them in the oven for 20 minutes or until they are crispy.
Play around with different spices or seasoning salts and
make it your own.
Rock-a-mole
Servings
4-6
Ingredients
2
1
4
3
1
2-3
Ingredients
Add diced onion and gently sautee. You might need to lower
the heat a bit. Add Beans, corned beef, and water or low
sodium broth. I like to mash it all together with a potato
masher and leave it alone to brown on one side for a few
min. If possible use a spatula and flip over in sections and let
it go again on the other side for a few min. Do not salt this
because likely the corned beef has enough. In a Seperate
skillet you can cook some eggs sunny side up to serve on
top. I also generally have some spinach on the side
Ingredients:
2 Garlic Cloves
Black Pepper
3 Cups Low Sodium Vegetable Broth ( Chicken Broth Works Too)
Directions
Cut off large stems of cauliflower and chop up the remaining pieces
Mash the garlic cloves.
Boil cauliflower and garlic in broth for 40 minutes (or until fork tender)
Drain remaining broth after removing from stove.
Place cauliflower in an electric mixer and blend until completely mashed.
Top with pepper
This recipe calls for chopped chives, but feel free to serve with whatever
fresh herbs or other toppings you have available. A tablespoon of salsa or
a little hot sauce would offer a nice hit of spice.
INGREDIENTS
2 ripe avocados4 fresh eggs1/8 teaspoon pepper1 tablespoon chopped
chives
DIRECTIONS
Slice the avocados in half, and take out the pit. Scoop out about two
tablespoons of flesh from the center of the avocado, just enough so the
egg will fit snugly in the center.
Place the avocados in a small baking dish. Do your best to make sure they
fit tightly.
Crack an egg into each avocado half. Try your best to crack the yolk in
first, then let the egg whites spill in to fill up the rest of the shell.
Place in the oven and bake for 15 to 20 minutes. Cooking time will depend
on the size of your eggs and avocados. Just make sure the egg whites
have enough time to set.
Remove from oven, then season with pepper, chives, and garnish of your
choice. Enjoy!
Print
Meatballs and Gravy
Posted May 24, 2011 by 4hourdiet
Posted in :4HB Mains Cuisines : American
Prep Time :
10 minCook Time :
30 minReady Time :
40 min
Servings
2-3
Ingredients
1 lb ground beef or turkey breast
2-3 green onion stalks
1 egg
1/2 cup cottage cheese optional
1/3-1/2 cup Chickpea flour add more to thicken
1/4 cup butter
half to whole pack mushrooms, sliced
1/3 cup Chickpea flour
1 cup chicken or vegetable broth add more if too
thick
Salt and Pepper to taste
Directions
Meatballs:
Preheat oven to 375 degrees.
Stir 1lb of ground beef in a bowl. Mince green onions
and add to ground beef. Stir in one egg. Stir in half a
cup of cottage cheese (optional). Add 1/3 cup of
chickpea flour, add more to reach desired
consistency.
Add more spices if desired! Its fun to experiment!
Roll up your meatballs in ping pong ball to golf ball
sized balls. (Not sure how else I should put this.)
With your oven at 375, put your meatballs in for
twenty minutes. Grease your pan, or theyll stick.
Gravy:
Melt the butter in a large saucepan, over mediumhigh heat. When the butter starts to sizzle, add the
mushrooms and cook, stirring until mushrooms are
brown and cooked. Stir in the flour, whisk in 1 cup of
the cold broth. Add more broth to preference. Bring
back to a simmer, reduce the heat to low, and
simmer until desired consistency. Season with salt
and fresh ground black pepper to taste. Serve hot.
Note: For thicker gravy, turn heat up to medium, and
reduce to desired thickness. For thinner gravy, simply
add more broth.
Spinach Quiche
Posted March 8, 2011 by 4hourrecipes
Servings
6
Ingredients
8 eggs, beaten
8 ounces frozen spinach
16 ounces cottage cheese
1 bunch green onion, finely chopped (white part only)
1/2 cup yellow onion, finely chopped
1 cup mushrooms, sliced
2 cloves garlic, minced
1 tablespoon macadamia oil
salt
freshly ground pepper
Directions