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Opis ebooka 97 Low-Carbohydrate Recipes for the Slow Cooker - Mattis Lundqvist
Fragment ebooka 97 Low-Carbohydrate Recipes for the Slow Cooker - Mattis Lundqvist
97 Low-Carbohydrate Recipes for the Slow Cooker
Delicious low carb recipes for every occasion and all slow cooker fans: Measurements in grams
BookRix GmbH & Co. KG80331 MunichVegetable Broth
150g carrots, cut into 1 inch/2cm lengths200g celery, cut into 1 inch/2cm lengths300g onion, cut into wedges1 sweet potato, with skin, scrubbed, and cut into 1 inch/2cm cubes4 cloves garlic, whole130g parsnip, cut into 1/2 inch/1cm rounds1 tbsp. chopped parsley1 tbsp. Tamari1 teaspoon salt1/2 teaspoon black peppercorns1/4 teaspoon fresh thyme2 liter water2 tbsp. Olive OilAdd olive oil to slow-cooker on low. Add all the vegetables, stir to coat. add seasonings, stir again, then add wet ingredients.
Cover and cook for 8 to 10 hours. Allow to cool for 45 minutes to an hour.
Line a sieve with cheese cloth and pour contents of the slow-cooker through it into a bowl.
When it’s all run through, gather up the cheese cloth and twist to squeeze out as much liquid as possible.
Cal - 37, Carbs - 5.7g, Protein - 0.7g, Fat - 1.5g, Fiber - 1.4g
Pork Stock
1kg pork bones4 liter water50g fresh ginger, cut into 1 inch/2cm pieces and smashed3 cloves of garlic, smashedPlacebones in slow-cooker on high. Allow to heat for 30 minutes.
Addginger, garlic, and water and cook for 8 to 10 hours.
Strainthrough a sieve.
Cal- 115, Carbs - 2.0g, Protein - 8.7g, Fat - 8.2g, Fiber - 0.0g
Beef Broth
1700g pounds beef bones300g onions, chopped100g carrots, chopped130g parsnip, grated100g celery, cut into 1/2 inch/1cm pieces1/2 tbsp. Coconut Oil10 garlic cloves, smashed60ml Apple Cider Vinegar2 bay leavesWaterPut the Coconut Oil on the bottom of a slow-cooker set on low, then add all the vegetables. Stir and cook for 45 minutes.
Add beef bones, sprinkle with salt, add vinegar, and bay leaves.
Add enough water to cover, and cook for 8 to 12 hours.
Pour the liquid through a strainer lined with cheesecloth. Discard solids.
Place in a stone-wear dish and store over night in the fridge. In the morning, remove and take off the solidified fat that floats on the surface.
Cal - 318, Carbs - 7.0g, Protein - 33.1g, Fat - 16.2g, Fiber - 1.6g
Chicken Stock with Fennel
1kg chicken bones450g Onion, chopped300g celery, cut into 1-inch/2cm lengths150g carrots, cut into 1-inch/2cm lengths90g fennel bulb, sliced5 cloves of garlic, peeled and smashed2 bay leaves1 sprig of fresh thyme30g fennel fronds1 tbsp. peppercornsWaterPlace chicken bones in the slow-cooker on high for one hour.
Lower heat to low, add vegetables and stir to coat. Heat for another hour.
Add seasonings, then enough water to cover. Cook for 8 or more hours.
Turn off cooker and cool for 45 minutes to an hour.
Remove chicken and pick off any meat on the bones. Discard the banes and place meat in a sieve with cheesecloth.
Strain the cooker contents through the sieve with the meat into a bowl.
Gather the cheesecloth and twist to squeeze out all liquid.
Cal - 45, Carbs - 8.9g, Protein - 2.8g, Fat - 0.1g, Fiber - 2.5g
Spiced Butternut Squash
1kg Butternut Squash, cubed5 threads of Saffron230g Tahini2 teaspoons Dried Ginger2 teaspoons Salt1 teaspoon Turmeric1 teaspoon White Pepper1 teaspoon Coriander1 teaspoon Allspice1 teaspoon Cinnamon1/2 teaspoon MaceIna large bowl, stir to combine all ingredients save for the Tahini.
Addto slow-cooker. Cook on low for 8 hours, 5 hours on High.
Turnoff the slow-cooker, allow to cool for five minutes, and add Tahini.
Cal- 188, Carb - 16.6g, Protein - 5.1g, Fat - 13.1g, Fiber - 4.4g
Spaghetti Squash
1 large Spaghetti Squash120ml WaterButterSaltPepperPuncture skin of the squash with a fork several times on all sides.
Add water to slow-cooker, then the squash. Cover and cook on Low for 8 to 10 hours.
Remove squash from cooker and allow to cool for 20 to 30 minutes.
Scoop out seeds and discard.
Add butter, salt and pepper to taste.
Cal - 47, Carbs - 10.5g, Protein - 1.0g, Fat - 0.9g, Fiber - 0.0g
Red Cabbage with Sugar
1 large red cabbage250ml of apple cider vinegar400ml of water1 teaspoon of salt1 tbsp. dark brown sugarCombine all ingredients save the sugar in the slow-cooker. Cook on low for 8 hours.
Remove from cooker, add the sugar, stir, and allow to cool for 30 minutes.
If you’d like to use it immediately for sandwiches or other toppings, place in a cheese clothe and squeeze out moisture. Otherwise, place in a jar with liquid and store in fridge.
Cal - 25 Carb - 4.7g Protein - 0.9g Fat - 0.1g Fiber - 1.8g
Garlic Mushrooms
900g Cremini mushrooms, rinsed, wiped, and dried.4 cloves Garlic, minced1 teaspoon dried, minced Onion1/2 teaspoon dried Basil1/2 teaspoon dried Mexican Oregano1/4 teaspoon dried Thyme1/4 teaspoon dried Rosemary2 Bay Leaves250ml Vegetable Broth60g Heavy Cream2 tablespoons Unsalted ButterSalt and Pepper to tasteMix everything but the broth, butter and cream, in the slow cooker, stir to combine.
Add the vegetable stock and cook for 4 hours on low.
Add the butter and cream, and cook an additional 15 minutes.
Cal- 100, Carb - 6.9g, Protein - 4.6g, Fat - 6.1g, Fiber - 1.0g
Spicy Lentil Stew
420g spicy Chicken Sausage (jalapeno or andouille), diced2 stalks Celery, medium dice1 medium Onion, medium dice2 Carrots, medium dice3 cloves Garlic, minced750ml Water1x 450g Can reduced-sodium, fat-free Chicken Broth200g dried Lentils½ teaspoon Salt (optional)1 teaspoon ground Black Pepper1 teaspoon Curry Powder1 teaspoon Onion Powder1 teaspoon Paprika1/2 teaspoon Granulated Garlic1 Bay Leaf3 large handfuls Fresh SpinachAdd water, broth, seasonings, and bay leaf to the slow-cooker set on high. Allow to warm for 45 minutes.
In a pan on the stove, brown the sausage, then add the onion, cooking until they turn somewhat clear. Add the garlic and sauté for another minute.
Add to slow-cooker and stir to combine. Then add lentils. stir and cook for 4 hours or until lentils are tender.
Stir in spinach, allow to warm for five minutes, add salt to taste, and serve
Cal - 222, Carb - 19.9g, Protein - 18.2g, Fat - 5.7g, Fiber - 8.2g
Zucchini Soup
750g Sweet Italian Sausage200g Celery, cut into 1/2 inch/1cm pieces1kg of Zucchini, cut into 1/2 inch/1cm slices850g of Diced Tomatoes100g chopped Yellow Onion2 teaspoons Salt1 teaspoon dried Oregano1 teaspoon Italian Seasoning1/2 teaspoon Thyme1/2 teaspoon dried Basil1/2 teaspoon Granulated Garlic1/2 teaspoon Onion Powder1/2 teaspoon White Pepper2 Bay LeavesBrown sausage on the stove. When browned, add the celery and onion and sauté for three to four minutes, remove and put into a Slow-cooker on low.
Add the zucchini, tomatoes, salt, pepper, and seasons to the slow-cooker. Cook 6 hours on low.
Cal - 134, Carb - 11.5g, Protein - 11.8g, Fat - 5.4g, Fiber - 3.3g
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