Let us see 10 simple Low Carb Food recipes for weight loss
1. Mediterranean Grilled Vegetable Soup
Makes about 5 cups, serves 6
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Ingredients
2 red bell peppers, cored, seeded and quartered lengthwise
1 yellow bell pepper, cored, seeded and quartered lengthwise
2 small zucchini (1/2 lb. total), trimmed and quartered lengthwise
1 red onion, peeled and cut into 1/2-inch-thick slices
1 tsp. olive oil
3 large vine-ripened tomatoes (1 1/4 lbs.), cored and chopped
1 clove garlic, peeled
1/2 tsp. dried oregano
1/4 cup shredded basil leaves
1 Tbsp. red-wine vinegar salt & freshly ground black pepper to taste.
Instructions
Prepare a grill or preheat the broiler. Grill or broil bell peppers, skin-side toward the flame, until the skin is blackened, 5 to 10 minutes. Place in a paper bag and set aside for 15 minutes.
Meanwhile, brush zucchini and onion slices with oil and grill or broil until well browned and tender, about 5 minutes. Chop coarsely and set aside.
Peel the peppers.
Coarsely chop the yellow pepper and set aside with the reserved zucchini and onions. Place the red peppers in a food processor or blender, along with tomatoes, garlic and oregano; puree until smooth. Transfer to a bowl and stir in 1 cup water, basil, vinegar and the reserved chopped vegetables. Season with salt and pepper. Cover and refrigerate until cool, about 30 minutes. (The soup can be stored, covered, in the refrigerator for up to 2 days.)
Nutritional Information:
56 calories 1 g fat mono 0 mg cholesterol 11 g carbohydrate 2 g protein 12 mg sodium
2. Roasted Tomato Soup
Makes about 5 cups, serves 6
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Ingredients
8-10 ripe tomatoes (3 lbs.), cored, halved and seeded
1 1/2 tsp. olive oil
2 red onions, chopped
1 clove garlic, minced
3 cups defatted reduced-sodium chicken stock
3 Tbsp. chopped fresh basil salt & freshly ground black pepper to taste
Instructions
Preheat broiler. Spray a baking sheet with nonstick cooking spray. Place tomatoes on the baking sheet, cut-side down. Broil until skins are blistered, about 10 minutes. Set aside to cool. Slip off skins and chop coarsely.
Meanwhile, in a medium-sized saucepan, heat oil over medium-low heat. Add onions and sauté for 5 minutes. Add garlic and sauté until the onions are very soft, about 5 minutes longer. Stir in tomatoes and cook, stirring, for 1 minute. Transfer the mixture to a food processor or blender and process until smooth; return to the saucepan. Stir in chicken stock and bring to a boil. Reduce heat to low and simmer for 5 minutes. Remove from heat and stir in basil. Season with salt and pepper. Cover and refrigerate until chilled, at least 1 hour. (The soup can be stored, covered, in the refrigerator for up to 2 days.)
Nutritional Information:
90 calories 2 g fat mono 0 mg cholesterol 16 g carbohydrate 4 g protein 216 mg sodium
3. Baked Halibut with Salsa Verde
Makes 4 servings
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Ingredients
1 1/2 pounds halibut steak
1 teaspoon olive oil, preferably extra-virgin
Salt & freshly ground black pepper to taste Salsa Verde
1 1/2 tablespoons olive oil, preferably extra-virgin
2 tablespoons very finely chopped fresh parsley, preferably Italian flat-leaf
1 tablespoon minced shallots
1 1/2 teaspoons capers, rinsed and chopped
1 small clove of garlic, minced
1 teaspoon fresh lemon juice
1/2 teaspoon anchovy paste
Instructions To bake halibut:
1. Preheat oven to 300°F.
2. Set halibut on a large sheet of aluminium foil, drizzle with oil and season with salt and pepper. Bring together sides and ends of foil and seal into a tent, leaving an air space on top. Transfer tent to a large baking dish or baking sheet. Bake until the interior of the fish is opaque, 15 to 20 minutes.
To make salsa verde:
1. Combine oil, parsley, shallots, capers, garlic, lemon juice and anchovy paste in a small bowl. Season with salt and pepper.
2. Divide baked halibut into 4 medallions. Spoon a little salsa verde on top of each portion and serve.
Nutritional Information:
200 calories 9 total fat (1 g sat) 41 mg cholesterol 1 g carbohydrate 27 g protein 0 g fiber 155 mg sodium
4. Cumin-Crusted Sea Bass
4 servings
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Ingredients
1 Tbsp. cumin seeds
1/2 tsp. kosher salt
1/4 tsp. freshly ground black pepper
1 lb. sea bass fillets, skinned and cut into 4 pieces
1/2 Tbsp. olive oil
1-1/2 Tbsp. chopped fresh parsley
Lemon or lime wedges
Instructions
1. Preheat oven to 375 degrees F.
2. In a dry skillet, toast cumin seeds over medium heat, stirring, until fragrant, 2 to 4 minutes. Transfer to a bowl to cool.
3. With a spice grinder or mortar and pestle, grind cumin seeds, salt and pepper into a fine powder. Rub spice mixture on both sides of bass.
4. In a large ovenproof skillet, heat oil over medium-high heat. Add bass and cook until browned, 2 to 3 minutes per side.
5. Transfer skillet to oven and bake until fish is opaque in the center, 3 to 7 minutes. Sprinkle with parsley and serve immediately, with lemon or lime wedges.
Nutritional Information:
130 calories 4 total fat (1 g sat) 47 mg cholesterol 1 g carbohydrate 21 g protein 0 g fiber 345 mg sodium
5. Fillet of Sole with Spinach & Tomatoes
4 servings
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Ingredients
12 cups spinach (1 1/4 lbs.),
trimmed and washed thoroughly
2 cloves garlic, minced
salt & freshly ground black pepper to taste
1 lb. sole fillets
4 small plum tomatoes, sliced
Instructions
Preheat oven to 400 degrees F. Prepare 4 pieces of parchment paper or aluminum foil for papillotes. Put spinach, with water still clinging to its leaves, into a large pot. Cover; steam the spinach over medium-high heat, stirring occasionally, until just wilted, about 5 minutes. Drain; when cool enough to handle, press out excess liquid. Chop and place in a small bowl. Stir in garlic. Season with salt and pepper.
Place one quarter of the spinach mixture in the center of one half of each opened paper heart. Lay a sole fillet over the spinach and arrange tomato slices over the sole. Season with salt and pepper. Seal the packages and place them on a baking sheet. Bake for 10 to 12 minutes, or until the packages are puffed. (You may want to open one package to check that the fish is opaque.) Transfer the packages to individual plates; let each diner open his or her own package.
Nutritional Information:
156 calories 2 g fat mono 55 mg cholesterol 9 g carbohydrate 27 g protein 231 mg sodium
6. Mediterranean Roasted Fish
4 servings
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Ingredients
2 tsp. olive oil
1 large onion, thinly sliced
3 Tbsp. dry white or red wine
2 cloves garlic, finely chopped
1 14-oz. can whole tomatoes, drained and coarsely chopped
8 imported black olives, such as Kalamata, pitted and coarsely chopped
1/4 tsp. dried oregano
1/4 tsp. grated orange zest
salt & freshly ground black pepper to taste
1 lb. thick-cut, firm-fleshed fish fillets, such as cod, halibut, mahi-mahi or monkfish, trimmed of any membrane, cut into 4 portions
Instructions
Preheat oven to 450 degrees. In a large nonstick skillet, heat oil over medium-high heat. Add onions and sauté until lightly browned, about 5 minutes. Add wine and garlic; simmer for 30 seconds. Stir in tomatoes, olives, oregano and orange zest. Season with salt and pepper.
Arrange fish in a single layer in a shallow baking dish and season with salt and pepper. Spoon the tomato mixture over the fish. Bake for about 15 minutes, or until the fish fillets are opaque in the center.
Nutritional Information:
166 calories 9 g fat mono 47 mg cholesterol 21 g protein 116 mg sodium
7. Mustard-Crusted Salmon
4 servings Prep time: 20 minutes
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Ingredients
1-1/4 pounds center-cut salmon fillets, cut into 4 portions
Salt & freshly ground black pepper to taste
1/4 cup reduced-fat sour cream
2 tablespoons coarse-grained mustard
2 teaspoons fresh lemon juice
4 lemon wedges
Instructions
1. Preheat broiler. Line a metal pan with foil, then lightly oil or coat it with nonstick spray.
2. Place salmon pieces, skin-side down, in prepared pan. Season with salt and pepper. In a small bowl, combine sour cream, mustard and lemon juice. Spread evenly over salmon.
3. Broil salmon, 5 inches from heat source, for 10 to 12 minutes, or until opaque in the center. Serve with lemon wedges.
Nutritional Information:
255 calories 10 total fat (3 g sat) 83 mg cholesterol 1 g carbohydrate 29 g protein 90 mg sodium
8. Pan-Grilled Salmon Fillets with Tomato & Tarragon
4 servings
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Ingredients
1-1 1/4 pounds salmon fillet, skin on (scaling is not necessary), pin bones removed, cut into 4 pieces
Salt & freshly ground black pepper to taste
1/2 cup dry white wine
1/3 cup very finely chopped fresh chives
3 sprigs fresh tarragon
1 teaspoon butter
2 ripe plum tomatoes, seeded and finely chopped
Fresh chives for garnish
Instructions
1. Preheat a 12-inch ovenproof skillet (cast iron is fine) for 3 or 4 minutes over medium-high heat. Preheat the broiler, positioning the top rack about 4 inches from the heat.
2. Place salmon fillets in the skillet, skin-side down, leaving the heat on medium-high. Sprinkle with pepper and cook, undisturbed, for about 6 minutes, or until the salmon flesh turns opaque about halfway up the fish.
3. Transfer the skillet to the broiler and leave it there for 2 or 3 minutes, just until the salmon browns on top. The salmon should still be moist in the middle.
4. Meanwhile, in a small saucepan, heat wine over medium heat. Let it simmer for about 1 minute. Add chives, tarragon and butter and stir. When the butter has melted, add tomatoes and cook another 30 seconds. Adjust seasonings with salt and pepper. Remove and discard the tarragon. Spoon the sauce over the salmon. Garnish with chives.
Nutritional Information:
185 calories 8 total fat (2 g sat) 65 mg cholesterol 3 g carbohydrate 23 g protein 1 g fiber 65 mg sodium
9. Ratatouille of Roasted Vegetables
6 servings, 5 cups
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Ingredients
1 large head garlic
12 ripe plum tomatoes, cored, halved and seeded
1 eggplant (1-1 1/4 lbs.), cut lengthwise into 1/2-inch-thick slices
2 small zucchini, cut in half lengthwise 2 small summer squash, cut in half lengthwise 1 Spanish onion, cut into 1/2-inch-thick slices
1 large red bell pepper, cut in half lengthwise and seeded
1 large yellow bell pepper, cut in half lengthwise and seeded
1/4 cup chopped fresh basil
2 Tbsp. olive oil, preferably extra-virgin
1 Tbsp. chopped fresh thyme
1 tsp. dried oregano
2 bay leaves
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
Instructions
Set oven racks at the two lowest levels; preheat to 450 degrees F. Peel away as much of the papery skin from the garlic as possible and wrap the head loosely in aluminum foil. Bake for 30 minutes, or until the garlic is very soft. Let cool slightly.
Meanwhile, lightly coat 2 baking sheets with vegetable oil or spray with nonstick cooking spray. Arrange tomatoes, eggplant slices, zucchini, squash, onions, red bell peppers and yellow bell peppers on the prepared baking sheets. Roast for 20 minutes, turning once, until just tender and browned. Let cool slightly. Reduce oven temperature to 350 degrees F.
Separate garlic cloves and squeeze the soft pulp into a large heavy saucepan or Dutch oven. Slip skins from the tomatoes and peppers. Slice all the vegetables into pieces and add to the garlic. Stir in basil, olive oil, thyme, oregano, bay leaves, salt and pepper. Cover and bake, stirring occasionally, for 30 minutes, or until heated through and thickened. Remove bay leaves. Taste and adjust seasonings, and serve hot or at room temperature.
Nutritional Information:
113 calories 5 g fat mono 0 mg cholesterol 16 g carbohydrate 3 g protein 208 mg sodium
10. Scampi with Broccoli
4 servings
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| image credits to the respective owner |
Ingredients
1 Tbsp. olive oil
1 Tbsp. minced garlic
1/2 tsp. crushed red pepper
1 lb. large shrimp, peeled and deveined
Salt to taste
4 cups fresh broccoli florets
2/3 cup water 2/3 cup bottled clam juice
1/2 tsp. cornstarch
2 Tbsp. chopped fresh basil Lemon juice to taste
Freshly ground black pepper to taste
Lemon wedges
Instructions
1. In a large nonstick skillet, heat 1/2 Tbsp. oil over medium-high heat. Add 1/2 Tbsp. garlic and crushed red pepper; cook, stirring, until fragrant, about 1 minute. Add shrimp and season with salt. Sauté until shrimp are pink, about 3 minutes. Transfer to a bowl; set aside.
2. Add remaining 1/2 Tbsp. oil to skillet. Add broccoli and season with salt. Sauté until bright green, about 1 minute. Add water, cover and cook until broccoli is just tender and water has evaporated, 3 to 5 minutes. Transfer broccoli to bowl with shrimp.
3. In a small bowl, combine clam juice, remaining 1/2 Tbsp. garlic and cornstarch; stir until smooth. Add to skillet and cook, stirring, over medium-high heat, until thickened, 3 to 4 minutes. Stir in basil and season with lemon juice and pepper. Add reserved shrimp and broccoli and heat through. Serve immediately, with lemon wedges.
Nutritional Information:
185 calories 6 total fat (1 g sat) 175 mg cholesterol 7 g carbohydrate 26 g protein 3 g fiber 285 mg sodium
Hope you find this 10 simple Low Carb Food recipes for weight loss useful
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