The Knitting Fiend/ Diet Diary

This tasty low carb, high protein main course provides 4 generous servings. I serve it with socca instead of bread or rice.
Chicken

• 1 lb. skinned and boned chicken, cut in 1 inch cubes
• 1 small onion, chopped.
• 1 c sliced carrots
• 1 c broccoli florets
• 1/2 c chopped chives
• 1 clove garlic, chopped.
• Cooking spray.
• 1 T olive oil.
• 1/4 c water.
• 1/8 t salt

Heat large skillet over medium high heat. Spray with cooking oil; brown chicken in batches and set aside. Add oil to skillet, saute onions until soft. Add remaining vegetables and saute 1 more minute. Reduce heat to low, add water and salt, cover and allow to steam approximately 5 minutes.
Pesto

• 2 T pine nuts
• 1 clove garlic, peeled and crushed
• 2 T grated Parmesan cheese
• 1 T olive oil
• 1/8 t salt
• 2 c basil leaves.

Add pine-nuts and garlic to food processor. Chop finely to a paste if possible. Add cheese, oil and salt; process to a paste. Add basil leaves; process to until finely chopped, or to a paste if you like a smooth consistency.

In a large bowl, toss chicken and pesto together. Serve hot. Serves 4.

Tip: The pesto can be prepared in advance and refrigerated.

Nutrition:
Nutrition estimates from Calorie CountCalories per serving: 358, 174 from fat. Carb 8.4g • Fat 19.3g • Protein 36.2. Fiber 2.4

Find posts about: chicken, dinner, high protein, low carb, recipe, vegetable, veggies

Comments: 6

Socca is from Southeastern France, and Italy, where it is called “farinata”. Made with chickpeas, this is a replacement for bread or rice you might otherwise eat during a meal. The rosemary is more traditional, but I like the garlic when eating these with Indian food.

Ingredients

• 1 cup garbanzo bean flour (aka besan, found in Indian food stores.)
• 3/4 C water
• 2 T olive oil
• 6 cloves garlic, mashed into a fine pulp or 1/8th t crushed rosemary.
• 1/8 t salt.

Method
Whisk all 5 ingredients together until very smooth. Cover and let rest at least 15 minutes and up to a few hours.

Heat a large non-stick skillet over medium-high heat until water drops dance when dropped on surface. Spray with Pam or similar oil. Pour in about 1/4 cup of batter and swirl the pan around to make a thin round.

Cook about 2 minutes until bottom top is fairly dry. Flip and cook until crispy. Remove with spatula. Repeat with remaining batter. Makes 4-5 soccas. I serve this wrapped around pesto chicken.
Nutrition
Nutrition based on 4 Socca. Calories: 126 per crepe. Calories from fat: 60. Click nutrition image for detail.

Is this low carb? Well, sort of. I eat socca instead of white bread made which makes them a higher protein, higher fiber, lower glycemic load choice than typical grain choices than I ordinarily eat; they are also higher fat than white bread. It’s not low carb in the sense of fitting the Atkins diet, but it’s lower carb than grains based crepes or bread. You could reduce fat by reducing the olive oil, but they might stick to the pan.

Find posts about: crepes, garbanzos, low carb, low glycemic, recipe

Comments: 3

I read that having a high glycemic, high protein drink is useful if consumed less than 30 minutes after weight lifting: It helps muscles regain glycogen at a time when they are primed to accept glucose. Keeping the glycogen up and supplying protein is supposed to help athletes gain or preserve muscle. Glucose in the blood also helps transport protein into muscles. However, I’m in the odd position of wanting to lose weight while also preserving muscle– so I don’t want to a drink with extra calories from lots of added refined sugar. I also don’t want to spring for some of the very expensive commercial protein drinks.

I read 1% chocolate milk can be a good solution but on recovery drinks suggest the optimum drink should have a 2:1 ratio of carb to protein. By this measure, chocolate milk is a bit carb heavy.

So, I think I want something that is fairly high glycemic, has a 2:1 ratio of carbohydrate to protein, is chocolaty, I can take to the gym and drink immediately after working out instead of after showering and driving home. So, my solution is to freeze a smoothie in a small cup, let the smoothie defrost in my locker as I drive to the gym and work out. When I finish my work out, I stir the smoothie and drink

Here’s the recipe:

• 2C non-fat milk.
• 1 banana preferably overripe.
• 3 T cocoa powder
• 2 T protein powder with no sugar added
• 3T C erythritol to taste (zero calorie sweetener.)
• 1/2 C. freshly brewed coffee. (optional).

Place all ingredients in a blender and blend until well mixed. Pour into 5 or 6 small (6 oz) cups. Freeze. Defrost, stir and drink 1 after weight lifting. If doing cardio after weight lifting, I follow with a drink of water and wait at least 5 minutes to let my stomach start delivering some of the carbs to my muscles. ( I also drink second smoothie after cardio.)

After showering and driving home, I eat an actual meal.

Nutrition
Nutrition is based on the no-coffee option and 5 portions. Coffee has zero calories, so adding that adds no calories.

Calories: 76 cal, 9 cal from fat. carb 13g • fat 1 g • protein 6 g.

Click to enlarge.

Find posts about: chocolate, erythritol, exercise recovery, fruit, recipe, smoothie, weight lifting

Comments: 2