Low-Carb Beef Kabobs

Happy 4th of July.  It’s a day on which we gather and celebrate the founding of this great nation, and the many freedoms we enjoy as a result.  At Elevation Medical Weight Loss, we know that you probably aren’t feeling very “free” with so many traditional July 4th foods not fitting your diet goals. So in order to help you stay on track, here is one of our favorite healthy grill-out recipes:  Low-Carb Beef Kabobs.

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This is one of our favorite beef kabob recipes.  The ingredients call for cherry tomatoes, but you can omit the tomatoes for an ultra low-carb meal, which is perfect for those who are on the HCG diet plan or who were instructed to eat low-carb for the next few weeks or months.

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Ingredients for Low-Carb Beef Kabobs

Recipe serves 6 (274 calories each, 10 g carb per serving)
Prep time: 30 minutes         Marinade time: 2 hours       Cook time: 25 minutes

INGREDIENTS CALORIES CARB
2 lb lean beef, cut into 1-in. cubes  1352 calories
6 oz mushroom caps  44 calories 8 g carb
1 green bell pepper, cut into large chunks  33 calories 4 g carb
1 yellow bell pepper, cut into large chunks 25  calories 6 carb
1 large onion, cut into large squares 60 calories 14 g carb
30 cherry tomatoes 92 calories 20 g carb
2 cup eggplant, cubed 40 calories 9 g carb
30 Skewers
TOTAL 1646 calories 61 g carb
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Don’t let the baby steal your ingredients

 

For the marinade: mix everything below in a bowl
1/4 cup vegetable oil
1/2 cup soy sauce
1/4 cup lime or lemon juice
1 tablespoon Worcestershire sauce
1 tsp minced garlic
1 tsp pepper
1 tsp salt

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Have marinade in a large bowl or gallon ziploc bag.  Mix the cubed beef, onions, bell peppers, mushrooms, and eggplant in the marinade.  Stir or flip every 30 minutes.  Let sit for 2 hours.

Soak the skewers in a shallow pan of water for 10-15 minutes.  This is to prevent the skewers from breaking upon grilling.

Turn on the grill.

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Place beef kabobs on grill.  Grill for 7-10 minutes on each side, or until desired doneness.

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Recipe serves 6. Enjoy this tasty meal with your family on this wonderful 4th of July holiday!

 

Super Easy Deviled Eggs

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What to do when you have an extra dozen of eggs in the fridge and about 40 minutes? Turn them into a tasty meal by adding some spices and condiments.

Super Easy Deviled Eggs

    Prep time: 15 min          Wait Time: 20 minutes             Cook time: 10 min

Ingredient Calories Protein Carbs
12 large eggs 880 calories 76 g 5 g
1/3 cup real mayonnaise 480 1 g 1 g
1 tbsp yellow mustard
½ tsp paprika
1/3 tsp ground pepper
1/3 tsp salt
TOTAL 1360 calories 77 g protein 6 g carb

**recipe makes 24 deviled eggs.  Serves 4.   Each serving is 6 pieces, containing 340 calories, 26 g protein, 1.5 g carb.  Each deviled egg piece is 56 calories. **

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Instructions:
1. Place eggs in a large pan and cover completely with an extra inch of water on top. Turn on high heat, cover with lid.
2. Bring to a hard rolling boil.  As soon as the water looks angry, turn off the heat and let the eggs sit for 12-15 minutes with the lid on top.  This will make the perfect hard boiled eggs.
3. Carefully drain hot water down the sink.  Submerge the eggs in cold tap water to cool.  Drain, then cover the eggs with a generous amount of ice for 3-5 minutes for further  cooling. 4. Drain the ice and water.  With the lid on, roll the eggs around vigorously to crack the shells. See video.

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5. Slice the eggs in half.  Put all the egg yolk in a quart-sized ziplock bag.  Mix in mayo, mustard, paprika, salt and pepper.  Squeeze the bag to blend the mixture.

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6.  Cut a corner of the ziplock bag and squeeze the yolk mixture on the half egg.  Sprinkle on paprika/chili powder and serve.   

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Grilled T-bone Steak & Asparagus

Hi there! Summer is here and that means grill-season.  Here, we present you a serious 3-ingredient steak recipe that does not require any steak sauce.

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the 3 ingredients are: Worcestershire sauce, lemon wedges, & any steak seasoning/rub

Grilled T-bone Steak & Asparagus
Prep time: 10 min, cook time ~12 minutes.

Ingredient calories Fat Carb Protein
12 oz T-bone steak (cooked into 10 oz) 544 cal 34 g 56 g
8 oz asparagus (about 15 spears) 43 cal 9 g 6 g
½ tsp oil to drizzle on asparagus 20 cal 3 g
½ cup Worcestershire sauce
1 tbsp steak seasoning/rub
2 slices lemon 4 cal 1 g
3 strawberries 6 cal 1 g
TOTAL 617 cal 37 g fat 11 g carb 62 g protein

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  1. Heat grill on medium high until hot.
  2. Drizzle 1/2 tsp oil on 8 oz asparagus to place on the grill.
  3. Rub steak seasoning on both sides of the steak. Throw on the grill.
  4. Drizzle on a moderate amount of Worcestershire sauce on the side that is facing up. Squeeze a wedge of lemon to tenderize the meat and for flavor.DSC_1215
  5. After 5-7 minutes, flip steak and asparagus over.  Drizzle Worcestershire sauce on top.  Squeeze a wedge of lemon on top and leave it on the steak.
  6. Grill to your desired level. We like ours medium rare 🙂
  7. Enjoy your quick dinner!

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Chicken & Turkey Memorial Day Salad

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When selecting ingredients to add to your grocery list, choose low-carb fruits & vegetables, low-carb cheeses, and lean meats as demonstrated in the photo above.  This is an example of our latest shopping trip for Memorial Day.

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Salads are one of the most flexible and easiest foods you can eat.  You’re free to choose whichever ingredients you want to add to the list to make the ultimate dish. Here, we present you with one of our favorites.  This Turkey & Chicken Salad is a low calorie, high protein & low carb salad mix.

339 kcal: 55 grams of protein, 11 grams of carbsDSC_0972
Recipes makes 2 servings.  Prep time: 15 min

Ingredient kcal Protein Carbs
6 oz oven roasted sliced turkey 230 kcal 51 g  
6 oz boiled chicken breast 270 kcal 52 g  
6 cups Spring Mix Lettuce 40 kcal 4 g 6 g
2 cup red cabbage 28 kcal 1 g 6 g
½ cup chopped carrot 25 kcal 1 g 6 g
½ lime 10 kcal   3 g
2 tbsp sour cream 50 kcal 1 g 1 g

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  1. Boil 8 oz skinless, boneless chicken breast until cooked (usually 10-15 minutes). This will make 6 oz cooked chicken.  Cool & shred.
  2.  Chop or shred 2 cups of red cabbage.
  3. Mix all ingredients in an oversized bowl.  Squeeze in half a lime. Stir in 2 tbsp sour cream.  Serves 2.

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  4. Have your 12-month old toddler feed you.  This is a bonus step.  See below.

Taco Beef Salad w/o Tortilla for 350 kcal

Prep time: 15 min
Cook time: 5-7 min
*Recipe is for 2 servings

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Item Calories Carbs Protein
8 oz raw 85% ground beef (turns into 6 oz once cooked & drained) 425 kcal 44 g
½ head iceberg lettuce 45 kcal 9 g 3 g
2 tbsp sour cream 60 kcal 1 g 1g
1/8 cup shredded cheese 50 kcal 4 g
2 cups chopped tomatoes 64 kcal 14 g 3 g
1/4 bell pepper, chopped 6 kcal 1 g
1 lime, juiced  10 kcal 2 g
1 medium  onion 40 kcal 10 g 1 g
1/2 bunch of cilantro (~1 chopped cup)
 TOTAL 700 kcal 39 g 56 g

Seasoning: 
Taco seasoning
Salt to taste
El Yucateco Habernero Hot Sauce (if you’re brave)

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For the salsa: 
Combine in a bowl the following ingredients: tomatoes, onions, cilantro, lime juice, ~1/4 tsp salt to taste

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For the taco beef: On a medium pan, toss in ground beef and bell pepper on medium high heat, sprinkle taco seasoning (~1/2 tsp and 1/4 tsp salt to taste) cook for at least 5 minutes or until brown. Use a spatula to thoroughly crumble the beef.

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In a large bowl, mix in the lettuce, beef, salsa, sour cream.  Divide into 2 servings, topped with cheese, hot sauce, and enjoy.

 

 

Under 400 kcal: Blackened Tilapia with Veggies

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Here is our very own tilapia recipe with a bunch of veggies that fits your calorie budget.  Even the photos came exclusively from our kitchen. You can also drastically reduce calories by being conservative on the oil or use cooking spray oil mix with a bit of water.

Blackened talapia with broccoli, spinach, red peppers and corn on the cob
Prep and cook time ~30 minutes

INGREDIENTS

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Item Calories Carbs Protein
2 talapia (farmed raised in the US) 220 kcal 45 g
1/2 cup brocolli 15 kcal 3 g
1 cup raw spinach 7 kcal 1 g 1 g
1/2 ear of corn 38 kcal 8 g 1 g
1/4 bell pepper 6 kcal 1 g
1 tsp oil 100 kcal
 TOTAL 386 kcal 13 g 47 g

SEASONING
Garlic
Blackened seasoning (or black pepper, white pepper, paprika, salt, garlic powder and onion powder)
1/2 tsp curry powder (optional)
Salt to taste

To thaw frozen talapia, you can either submerged it in warm water for 10 minutes or remove from packaging to microwave for about 90 seconds. Sprinkled or rub in blackened seasoning, salt, and optional curry on both sides of the talapia.

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On a medium to large pan, add 3/4 tsp of oil and 1 tsp of water on medium-high heat. Transfer the talapia to the pan to cook for about 7-9 minutes on each side. Try to flip only once so the fish will stay intact.

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While the fish is cooking, rinse the cup of spinach and shake dry.  Chop ¼ of a bell pepper into bite size pieces.  On a smaller pan, add 1/4 tsp of oil, garlic, and chopped bell pepper. Cook for about 5-7 minutes on medium heat until tender. Stir often.

Shuck the ear of corn and place 1/2 ear of corn on a microwave safe plate with the 1/2 cup of broccoli, pour about 1/4 cup of water to steam in the microwave for 4 minutes or until cooked.  No need to cover the plate.

You need a big plate for this meal. Make a bed out of the spinach and lay the fish on top. Enjoy with 32 oz glass of ice water

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