Beautiful Broccoli with Tuna- GF and Vegetarian (from Stone Soup)
Serves: 4
Method: Stovetop
Cook time: 15 minutes
Prep ahead: NONE
Protein: 23 grams/serving
Fiber: 5 grams/serving
Ingredients
4 -6 ounce cans tuna
4 tablespoon capers rinsed if in salt
12-16 tablespoons cream
3 -10 oz bags of broccoli florets
4 small bunch parsley or chives chopped (optional)
2 lemons
Directions
Step 1
Cook broccoli florets as directed until no longer crunchy and drain.
Step 2
Return the pot to a medium heat and add tuna and the olive oil from the can. Or if your tuna comes in water or brine drain it first and add a few tablespoons of extra virgin olive oil to the pan.
Step 3
Add the capers and cook for a minute, stirring to break up the tuna. When the tuna is hot add the cream and bring to a simmer.
Step 4
Add the drained broccoli and stir to coat in the sauce. Remove from the heat and stir through parsley or chives (if using). Serve with lemon squeezed over as you like.
Nutritional Analysis
Protein
3 cans tuna=66 grams
3 bags broccoli=10.5 grams
1 cup whipping cream=16 grams
Total 92.5 grams÷4= 23 grams/serving
Fiber
3 bags broccoli=21 grams
Total 21÷4=5 grams/serving
Chicken Primavera Sauté-GF (adapted from Low Carb Essentials)
Serves: 4
Method: Skillet
Cook time: 25 minutes
Prep ahead: Slice onion
Slice squash
Slice zucchini
Slice bell pepper
Grate Parmesan
Cook edamame
Thaw green beans/broccoli florets or cook slightly
Protein: 43 grams/serving
Fiber: 7 grams/serving
Ingredients
2 T extra virgin olive oil
1 pound chicken tenders
¼ C thinly sliced red onion
2 yellow squash sliced
½ red bell pepper sliced
1- 10 ounce bag of cut green beans or broccoli florets
¼ cup chicken broth or stock
½ tsp Italian seasoning
¼ tsp black pepper
⅓ cup grated Parmesan cheese1/3 cup grated Parmesan cheese
2 T chopped fresh basil or 2 tsp dried
Directions
Step 1
Heat oil in a large skillet over high heat, until nearly smoking.
Step 2
Add the chicken tenders and onion to the hot skillet. Sauté until chicken is lightly browned, about 4 minutes.
Step 3
Reduce heat to medium-high. Add squash, zucchini, bell pepper, chicken broth, Italian seasoning, pepper, and salt to the skillet.
Step 4
Sauté for 5 minutes, or until vegetables are crisp-tender.
Step 5
Remove chicken and vegetables from the skillet and set aside. Cook to reduce liquid by half.
Step 6
Add chicken and vegetables back to the skillet, remove from heat and stir in Parmesan cheese and basil before serving.
Nutritional Analysis
Protein
Chicken tenders=139 grams
3 squash=7 grams
Parmesan cheese=9 grams
Edamame (1 cup) =17 grams
Total 172 grams÷4=43 grams/serving
Fiber
3 squash=12 grams fiber
Green beans= 7 grams/bag
Edamame=8 grams/cup
Total 27 grams÷4=7 grams/serving