“To eat is a necessity, but to eat intelligently is an art.”
― François de La Rochefoucauld
Food that is healthy and good for you doesn’t have to be
boring. During competition prep we eliminate a lot of additions in our food
such as sauces and dressings and eat the food very dry and plain. When I am not
in prep I like to add those things back in to make my food enjoyable and extra
tasty. Even though I am not prepping for a show, I still keep my cooking
healthy and low in carbs and fat but still full of flavor! There are so many
ways you can make your food look and taste delicious while keeping it clean and
low in calories. I go through fazes on what style of food and flavors I like to
eat. Recently it’s been a lot of Asian cuisine. Sushi, Thai, and Vietnamese top my list, and
one thing I am always drawn to is the ginger peanut sauces… I put it on
everything! My salad, dip my sushi in it, put it over my chicken, you name it.
Because I like it so much, I decided to come up with a low fat, low carb version
that is guilt free and that I can enjoy as much as I like. In a typical Thai
Peanut sauce the recipe will have ingredients like corn syrup, sugar, full fat
peanut butter, ingredients that add up to approximately 168 calories 11 grams
of fat and 11 grams of sugar in a small serving. Without sacrificing flavor my
recipe will have only 30 calories and 2 grams of fat and 1 gram of sugar per
serving. Try it, you just might like it. J
In this dish I baked the chicken in the peanut sauce and
served it with a side of red coconut curry brown rice. (Will post recipe for
that as well) I apologize for not having more pictures, I was not feeling good
this weekend and did my meal prep rather quickly.
Peanut Sauce:
Ingredients:
¼ c. PB2 plain flavor
1 tsp. fresh ground peanut butter
1/4 cup of apple cider vinegar
1/3 cup of water
2 tbsp. of ponzu sauce or low sodium soy sauce.
1 tsp. hoisin sauce
1 tbsp fresh grated ginger
2 garlic cloves chopped
1 tsp fresh basil leaves
Dash of red pepper flakes
1/2 tsp. xanthan gum
Directions: In a blender combine all the ingredients except
the xanthan gum and blend until mixed thoroughly add in the xanthan gum and
blend on low for about a min. Allow to settle and your sauce is done. Pour over
chicken and bake at 375 for 30 min.
Coconut Curry Brown
rice:
Ingredients:
1 cup brown rice
1 cup water
1 cup of low fat coconut milk
1 tbsp. coconut oil
1/8 cup unsweetened shredded coconut
2 tsp of curry powder
1 tsp turmeric
1 tbsp. of red curry
paste
1 tsp black pepper
1 tsp low sodium salt
Dash of red pepper flakes
2 basil leaves*
2 thyme leaves*
2 cloves of garlic finely chopped
2 green onions finely chopped
Directions:
In a pot melt coconut oil on low flame, add in coconut
flakes, onions and garlic and brown. Add in the spices except for the basil and
thyme. Once ingredients are mixed pour in the water and coconut milk. Cook
until boiling then reduce heat to low. Simmer on low flame until rice in
cooked. Add in the fresh basil and thyme at the end. This can also be made in a
rice cooker. Comes out perfect!! Enjoy!
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