Main Meals – Julia McPhee http://www.jmcphee.com Sun, 04 Jun 2017 22:45:43 +0000 en-US hourly 1 https://wordpress.org/?v=6.3.3 Low Carb Crumbed Zucchini Chips http://www.jmcphee.com/2017/06/05/low-carb-crumbed-zucchini-chips/ http://www.jmcphee.com/2017/06/05/low-carb-crumbed-zucchini-chips/#respond Sun, 04 Jun 2017 22:14:48 +0000 http://www.jmcphee.com/?p=2750
Low Carb Crumbed Zucchini Chips
 
Author: 
Nutrition Information
  • Serves: 24 chips
  • Calories: 208
  • Fat: 18.9g
  • Saturated fat: 2.0g
  • Carbohydrates: 2.6g
  • Protein: 6.1g
Recipe type: Low carb Vege
Cuisine: Low Carb
Prep time: 
Cook time: 
Total time: 
Low Carb Crumbed Zucchini chips are a great addition to a low carb meal. These Low Carb Crumbed Zucchini Chips are crispy on the outside but creamy and tasty on the inside.
Ingredients
  • 4 large Zucchini
  • 2 Eggs
  • 1 cup Almond meal
  • Salt and pepper
  • ¼ cup Olive oil
Instructions
To make these tasty Low Carb Crumbed Zucchini chips
  1. Slice the ends off each zucchini, slice zucchini long ways down the middle, then slice each half, in longways again down the middle. Finally slice each strip of zucchini in half across the middle. Each zucchini will make 8 chips.
  2. Whisk eggs slightly and place in a small bowl.
  3. Place Almond meal in another bowl and add salt and pepper.
  4. Dip each zucchini chip in egg, then roll gently in almond meal.
  5. Place on a baking tray lined with baking paper. Drizzle olive oil over chips and bake at 180 degrees C, for around 20 mins. During this time, keep an eye on them and turn them over once. They should be nicely browned on each side.

 

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Thai Flavoured Chicken Meatloaf http://www.jmcphee.com/2016/04/10/thai-flavoured-chicken-meatloaf/ http://www.jmcphee.com/2016/04/10/thai-flavoured-chicken-meatloaf/#respond Sun, 10 Apr 2016 08:02:01 +0000 http://www.jmcphee.com/?p=2513
Thai Flavoured Chicken Meat Loaf
 
Author: 
Nutrition Information
  • Serves: 8
  • Serving size: 1
  • Calories: 231
  • Fat: 12.8g
  • Saturated fat: 5.5g
  • Carbohydrates: 2.1g
  • Protein: 26.2g
Recipe type: Dinner
Cuisine: Low carb
A simple and flavoursome low carb dinner option.This Thai Flavoured Chicken Meat Loaf makes a great dinner and a better lunch option.
Ingredients
  • 800 gm Chicken mince
  • 4 Eggs
  • 2 Cups chopped Vegetables (carrot, zucchini, onion, capsicum etc)
  • 4 Garlic cloves
  • 1 Tbsp fresh Ginger
  • 1 whole Chilli
  • 1 Cup Cheese (grated)
  • Salt and Pepper
  • ¼ Cup fresh Coriander
Instructions
  1. Add chicken, eggs and chopped vegetables to a mixing bowl. Blend garlic, ginger, chilli and Kafir lime leaf and add to chicken mixture. Add salt and pepper, coriander, and ½ cup of the grated cheese mix well. Poor into 2 loaf tins, top with the remaining ½ cup grated cheese and bake at 180 degrees celsius for around 30 mins.

 

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Baked Lemon Cumin Chicken http://www.jmcphee.com/2016/04/03/baked-lemon-cumin-chicken/ http://www.jmcphee.com/2016/04/03/baked-lemon-cumin-chicken/#comments Sat, 02 Apr 2016 22:55:18 +0000 http://www.jmcphee.com/?p=2486
5.0 from 1 reviews
Baked Lemon Cumin Chicken
 
Author: 
Nutrition Information
  • Serves: 4
  • Serving size: 1
  • Calories: 941
  • Fat: 77.7g
  • Saturated fat: 19.1g
  • Carbohydrates: 3.8
  • Protein: 56.8g
Recipe type: Main meal
Cuisine: Low carb
The Baked Lemon Cumin Chicken recipe is another easy to prepare low carb meal that your whole family will enjoy. Serve with Cauliflower Rice or Cauliflower Mash.
Ingredients
  • 4 large Chicken Maryland pieces
  • 2 Lemons
  • ½ cup Olive oil
  • 1 large Onion
  • 6 Garlic cloves sliced
  • 4 slices Fresh ginger
  • Salt and pepper
  • 2 Tsp Cumin powder
  • 1 Zucchini
  • 6 Mushrooms
  • 6 Asparagus spears
  • ¼ cup fresh Coriander (parsley, basil etc if you prefer)
  • 1 Fresh chilli sliced
Instructions
  1. Place chicken and thickly sliced onion, garlic and ginger in a large baking dish. Cut lemons in half and squeeze juice over the chicken. Place remaining squeezed lemons in the dish. Pour olive oil over the chicken pieces and toss together. Sprinkle salt, pepper, cumin and any other dried herbs you would like to include, over the chicken pieces. Bake at 180 degrees C for 25 minutes. Remove from oven and add thickly sliced zucchini, asparagus and mushrooms. Bake for a further 20 minutes. Chicken should be brown and crispy. Check that chicken is cooked by inserting a clean knife, juices should run clear. If there is any sign of blood or the juices are pink or red, return to the oven until cooked. Once cooked, toss fresh coriander, and chilli through the dish. Serve with Cauliflower Rice or Cauliflower Mash for a nourishing and tasty family dinner.

 

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Chicken Coconut Lettuce Wraps http://www.jmcphee.com/2016/03/29/chicken-coconut-lettuce-wraps/ http://www.jmcphee.com/2016/03/29/chicken-coconut-lettuce-wraps/#respond Tue, 29 Mar 2016 10:10:14 +0000 http://www.jmcphee.com/?p=2480
Chicken Coconut Lettuce Wraps
 
Author: 
Nutrition Information
  • Serves: 4
  • Serving size: 1
  • Calories: 362
  • Fat: 24.7g
  • Saturated fat: 17.4g
  • Carbohydrates: 7.1g
  • Protein: 27.1g
Recipe type: Main Meal
Cuisine: Low Carb
Chicken Coconut Lettuce Wraps are a great low carb meal option. The lettuce provides crunch, the chicken mixture is flavoursome and nutritious. Your family and friends will love this dish.
Ingredients
  • • 2 tbsp coconut oil
  • • 1 red onion
  • • 1 tbsp each of chopped garlic and ginger
  • • 500 gms of chicken mince
  • • 1 cup of coconut milk
  • • 1 red/green capsicum
  • • ½ cup chopped coriander
  • • Chilli (fresh or flakes), salt and pepper to taste
  • • Large iceberg lettuce leaves
Instructions
  1. Heat coconut oil in a pan, add sliced red onion, garlic and ginger and cook until soft. Add chicken mince, finely chopped red/green capsicum, grated carrot, and any other salad vegetables you have. Add coconut milk to give moisture to the mixture. You can add any other flavours but don’t be tempted to add traditional sweet chilli, tomato or any sugar laden sauces! Cook for around 20 minutes. Just before you remove from heat once the mixture is cooked, add chopped coriander, and any other favourite herb. Add chilli, salt and pepper to taste before serving. While still hot, wrap mixture in large leaves of iceberg lettuce.

 

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Low Carb Meat Loaf http://www.jmcphee.com/2016/03/08/2412/ http://www.jmcphee.com/2016/03/08/2412/#respond Tue, 08 Mar 2016 06:04:20 +0000 http://www.jmcphee.com/?p=2412
Low Carb Meat Loaf
 
Author: 
Nutrition Information
  • Serves: 4
  • Serving size: 1
  • Calories: 365
  • Fat: 21.7g
  • Saturated fat: 10.7g
  • Carbohydrates: 3.2g
  • Protein: 38.7g
Recipe type: Main Meal
Cuisine: Low Carb
Another very simple but very tasty low carb recipe. Add plenty of vegetables and herbs to this Low Carb Meat Loaf and serve either hot or cold. Top with Low Carb Chilli and Capsicum Sauce
Ingredients
  • 500gm Mince (beef, lamb or chicken)
  • 2 Eggs
  • 1 Onion
  • 1 sm Zucchini grated
  • 1 sm Carrot grated
  • 2 Garlic cloves
  • 2 tsp Ginger (fresh)
  • ½ cup Coriander or parsley (fresh)
  • 1 cup Mozzarella cheese
  • Salt and pepper
Instructions
  1. Place meat, eggs, salt and pepper in a bowl and mix well. Place all vege in a blender and blend until well chopped. Alternatively dice vege and herbs finely. Mix vege into mince and add cheese (leave a little cheese to sprinkle on top) mix well. Place mixture in a greased loaf tin or a 20 cm round baking dish. Sprinkle remaining cheese on top. Bake for around 45 mins to 1 hour at 170 degrees C. Loaf should be firm to touch and cheese will be brown and crispy.

 

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Low Carb Chicken and Vegetable Bake http://www.jmcphee.com/2015/10/08/low-carb-chicken-and-low-carb-chicken-and-vegetable-bake/ http://www.jmcphee.com/2015/10/08/low-carb-chicken-and-low-carb-chicken-and-vegetable-bake/#respond Thu, 08 Oct 2015 02:57:10 +0000 http://www.jmcphee.com/?p=2361
Low Carb Chicken and Vegetable Bake
 
Author: 
Nutrition Information
  • Serves: 6
  • Serving size: 1
  • Calories: 497
  • Fat: 37.9g
  • Saturated fat: 17.4g
  • Carbohydrates: 2.2
  • Protein: 37.9g
Recipe type: Main Meals
Cuisine: Low Carb
This creamy, crunchy topped Low Carb Chicken and Vegetable Bake is a great LCHF dinner option. Quick to make, tasty and nutritious to eat.
Ingredients
  • 1kg Chicken meat (Whole cooked chicken from the supermarket is a good option)
  • 2 tbsp Coconut oil
  • 1 cup cream
  • 1 cup stock, white wine or water
  • 2 cups vegetables diced (Leek, onion, zucchini, carrot, mushroom, carrot etc)
  • ¼ cup fresh Coriander
  • ½ tsp dried Chilli flakes
  • ½ tsp Turmeric
  • ½ cup Almond meal
  • 25g Butter
  • ½ cup Tasty cheese (grated)
Instructions
  1. Sliced cooked chicken into cubes and set aside. Heat coconut oil, add sliced vegetables, chilli flakes, and turmeric, and cook until vegetables are tender. Add cream, stock and cooked chicken. Simmer for 15 minutes. Add coriander and pour into a baking dish. Put butter, cheese and almond meal into bowl and rub together until a crumble texture is formed. Spread over chicken mixture. Bake at 180 degrees for 20 minutes or until topping is golden brown and crispy. Serve hot. Enjoy!!

 

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Ham Hock and Vegetable Soup http://www.jmcphee.com/2015/08/30/ham-hock-and-vegetable-soup/ http://www.jmcphee.com/2015/08/30/ham-hock-and-vegetable-soup/#respond Sun, 30 Aug 2015 08:41:52 +0000 http://www.jmcphee.com/?p=2317
Ham Hock and Vegetable Soup
 
Author: 
Recipe type: Main Meal, low carb, grain free
Cuisine: Low carb
This Ham Hock and Vegetable Soup is a low carb version of Mum's Pea and Ham Soup. The more vegetables you add the thicker this soup will be. Note that I have not included nutrition break down as this will depend heavily on the ham hock you use plus whether you use a bone broth, stock or water. This soup is very low in carbs though and great served with fried Haloumni cheese.
Ingredients
  • 1 Ham hock 250g (available in the deli section of most supermarkets)
  • 4 cups Stock, meat broth, or water
  • 2 large Onions
  • 2 Carrots
  • 2 Garlic cloves
  • 1 tbsp Ginger chopped
  • Black pepper
Instructions
  1. Place ham hock and vegetables in the slow cooker. Set temperature on low for several hours (6-7). Remove ham from the cooker, slice from the bone and chop into small pieces (discard skin/fat layer). Place remaining mixture (stock and cooked vege) in a food processor or blender, and blend until smooth and add ham pieces. Return all ingredients to a pot and reheat. Serve immediately and save any left overs for tomorrow's lunch or dinner.

 

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Spicy Thai Chicken Curry http://www.jmcphee.com/2015/08/23/spicy-thai-chicken-curry/ http://www.jmcphee.com/2015/08/23/spicy-thai-chicken-curry/#comments Sun, 23 Aug 2015 08:03:57 +0000 http://www.jmcphee.com/?p=2310
Spicy Thai Chicken Curry
 
Author: 
Nutrition Information
  • Serves: 4
  • Serving size: 1
  • Calories: 588
  • Fat: 51.8g
  • Saturated fat: 43.6g
  • Carbohydrates: 8.0g
  • Protein: 22.5g
Recipe type: Main Meals
Cuisine: Low Carb
This authentic Spicy Thai Chicken Curry involves making your own spicy curry paste. Make curry paste several hours before cooking to allow flavours to settle and intensify.
Ingredients
  • Curry Paste
  • 1 red Chilli
  • 1 tsp Salt
  • 2 Shallots or small onions finely diced
  • 4 cloves Garlic
  • 2 stems Lemongrass
  • 15 white peppercorns
  • 2 tsp ground Coriander
  • 2 tsp Cumin
  • 1 tsp Fennel seeds
  • 2 tbsp Lemon or lime juice
  • Curry
  • 2 tbsp Coconut oil
  • 400ml Coconut cream
  • 2 Chicken or duck maryland (leg and thigh attached)
  • 400ml Coconut milk
  • 1 cup diced vege (brocoli, kale, onion, capsicum, grated carrot etc)
Instructions
  1. Blend all curry paste ingredients until smooth. Let sit for several hours if possible. Heat 1 tbsp coconut oil in a pan and add curry paste. Cook for 5 minutes to allow flavours to intensify but be careful not to let the paste burn. Add coconut cream and simmer for a further 5 - 10 minutes. Remove from heat. In a large pan, heat remaining 1 tbsp coconut oil. Add chicken and brown on both sides. Put chicken and curry paste mixture in the slow cooker with coconut milk. Set heat on high for 2 hours. Turn the heat to low for another 2 - 3 hours. Add vegetables shortly before serving. Serve this Spicy Thai Chicken Curry with fresh coriander.

 

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Low Carb Creamy Cauliflower Soup http://www.jmcphee.com/2015/08/20/low-carb-creamy-cauliflower-soup/ http://www.jmcphee.com/2015/08/20/low-carb-creamy-cauliflower-soup/#respond Thu, 20 Aug 2015 06:55:22 +0000 http://www.jmcphee.com/?p=2304
Creamy Cauliflower Soup
 
Author: 
Nutrition Information
  • Serves: 2
  • Serving size: 1
  • Calories: 438
  • Fat: 44.6g
  • Saturated fat: 28.6g
  • Carbohydrates: 3.5g
  • Protein: 6.0g
Recipe type: Main Meals
Cuisine: Low Carb
This Creamy Cauliflower Soup is just so easy. Rich and tasty and an easy option after a busy day at work or play.
Ingredients
  • 2 cups Cauliflower flowerettes
  • 50 g Butter
  • ½ cup Cream
  • 1 Garlic clove
  • 2 tbsp Parmesan cheese (grated or sliced)
  • Salt and Pepper to taste
Instructions
  1. Boil cauliflower until soft. Drain cauliflower (put the drained excess water aside) and place in a blender with butter, cream, parmesan cheese, and garlic . Blend cauliflower etc until smooth. Add salt and pepper to taste. Thin the soup down with excess cauliflower water if you prefer a thinner soup. This Creamy Cauliflower Soup can be stored and served for tomorrow's lunch. Note that the carb count is based on 2 serves. If you choose to thin your soup with the excess cauliflower water, the recipe could easily stretch to 3 or 4 servings.

 

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Spicy Cheesy Meat Stuffed Muffin http://www.jmcphee.com/2015/07/07/spicy-stuffed-muffin/ http://www.jmcphee.com/2015/07/07/spicy-stuffed-muffin/#comments Tue, 07 Jul 2015 03:36:32 +0000 http://www.jmcphee.com/?p=2221
Spicy Stuffed Muffin
 
Author: 
Nutrition Information
  • Serves: 1
  • Serving size: 1
  • Calories: 473
  • Fat: 46.8g
  • Saturated fat: 12.0g
  • Carbohydrates: 1.5g
Recipe type: Snack
Cuisine: LCHF
This recipe was inspired by a recent visit to Singapore as I enviously watched 'Pork Buns' being devoured in food halls and restaurants. It got me thinking that I could do an LCHF version.
Ingredients
  • 5 tbsp Almond meal
  • 1 tbsp Butter
  • 1 tbsp Olive oil
  • 1 Egg
  • ¼ tsp Baking powder
  • 1 pinch each of dried ginger and turmeric (optional)
  • 2 tbsp Cheese
  • ¼ tsp Chili powder (optional)
  • 2 tbsp left over cooked mince, chicken casserole
Instructions
  1. Mix dry ingredients, add melted butter and olive oil. Stir in the egg until mix is quite smooth. Add half mixture to a 10 cm oven proof/microwave proof dish, then add a layer of cheese and mince, top with remaining muffin mixture. Microwave for 1 minute in a 10 cm dish. Cool slightly and remove from dish.
  2. Oven baked option: Place muffin/s in the oven (170 C) for around 10 minutes.

 

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