Recipes:Spicy ShrimpsGrilled MushroomsZucchini CrispsBaked BroccoliGrilled MushroomsCauliflower SoupSpinach CasseroleShepherd's PieWhite Beans on CodCaramelised Omelette RollsBacon Breakfast MuffinsGranola BarsAvocado EggsBaked BeansRoasted Vegetables with PolentaPotato-Spinach-PieVegan Macaroni and CheeseBacon Wrapped ChickenSpicy Chicken TendersChicken LasagnaMushroom Roasted TurkeyVegetable KabobsQuinoa-LasagnaSea Bass Fillets with Lemon and CapersRoasted Carrots and Onions with Honey

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Mattis Lundqvist

25 Low-Sugar Meals for the Oven - Part 2

Cooking classic recipes the sugar-reduced way - measurements in grams

BookRix GmbH & Co. KG80331 Munich

Spicy Shrimps 

6 servings


1 kg large shrimps (peeled and deveined)

90 ml olive oil (extra virgin)

60 ml palm oil

A handful of parsley (chopped)

2 tbsp hot sauce

2 tbsp garlic (minced)

1 tbsp Paleo ketchup

1 tbsp chili paste

1 tsp sea salt

3 tbsp lemon juice

1 tsp ground black pepper


In a mixing bowl, whisk together olive oil with palm oil, hot sauce, minced garlic, chili sauce, ketchup, lemon juice, salt and pepper. Set aside 1/3 of the marinade to use while grilling.

Dredge the shrimps in the remaining marinade and refrigerate for 2-3 hours.

Preheat a grill for high heat.

Thread the shrimps onto the skewers piercing once near the tail and once near the head.

Cook for about 2-3 minutes on each side, basting the shrimps frequently with the reserved marinade.

Serve hot.

Nutritional Information:

Calories: 316; Fat: 20.8g; Carbohydrates: 5.9g; Protein: 28.9g




Grilled Mushrooms

3 servings


3 Portobello mushrooms (cleaned and stemless)

3 tbsp onions (chopped)

4 garlic cloves (minced)

4 tbsp balsamic vinegar

60 ml canola oil


In a small mixing bowl, combine the oil with onions, garlic and vinegar.

Pour the mixture evenly over the mushroom caps and let it stand for an hour.

Grill over hot oven grill for approximately 10 minutes.

Serve immediately.

Nutritional Information:

Calories: 217; Fat: 19g; Carbohydrates: 11g; Protein: 3.2g




Zucchini Crisps

4 servings


2 zucchini (thickly sliced)

25 g dry bread crumbs

25 g Parmesan cheese (freshly grated)

2 tsp cooking spray or cooking oil

1 tbsp olive oil (extra virgin)

1/8 tsp salt

Ground black pepper (to taste)


Preheat the oven to 450°F/230°C.

Spray the baking sheet with the cooking spray (or grease with oil) and set it aside.

In a mixing bowl, toss the sliced zucchini with oil.

In another bowl whisk together the parmesan with salt, pepper and bread crumbs.

Add the zucchini to the parmesan mixture and combine well.

Place the zucchini slices on the baking sheet and bake for approximately 30 minutes or until the zucchini turns brown and crisp.

Serve hot!

Nutritional Information:

Calories: 105; Fat: 6g; Carbohydrates: 8.5g; Protein: 5g




Baked Broccoli

4 servings


480 g broccoli florets

½ tsp onion powder

1 tsp garlic powder

1 tbsp soy sauce (reduced sodium)

1 tbsp extra virgin olive oil

Non stick cooking spray or cooking oil


Preheat the oven to 375°F/190°C.