Another Deliciously Low Carb recipe to wrap your lips around and stay within your macros.
Pork, parmesan and zucchini rissoles with 'BrocCauli' Mash, pan seared Brussels and creamy parsley sauce. This isn't any ordinary bari friendly meal, this is one that will make you want to add it to your meal prep rotation permanently!
Portion Featured: 1 Rissole, 2 Brussels, 3 tbsp. BrocCauli Mash + 2 tbsp. sauce.
|Cals 220|Pro 17g|Fat 14g|Carb 10g|Fibre 3g| (netCarb7g)
| C a ls 155 | Protein 13.8g | Carbs 3.3g | Fats 10.3g |
• 500g pork mince
• 2 eggs
• 1 tbsp powdered parmesan
• 1 medium Zuchinni, grated & squeezed to remove moisture.
• 2 tbsp baby rice porridge (can sub for bread crumbs or semolina)
. 2 tsp crushed garlic
• 1 tsp salt
• 1/2 tsp pepper
Combine all ingredients. Separate into 8 equal portions and form rissoles. Cook on medium heat with a little olive oil until golden and firm. *add halved Brussels to pan while cooking to sear in the juices.
Makes 12 Serves - Approx. 3 tbsp. each.
|C a ls 49 | Protein 2g | Carbs 3.5g | Fats 3.1g |
• 1 large broccoli (approx. 4 cups chopped broccoli)
• 1 small cauliflower (approx. 2 cups chopped)
• 125g full-fat cream cheese.
• 1 tsp each of salt
Chop broccoli and cauliflower and boil in a saucepan until tender and mashable . Drain and add back to saucepan. Mash roughly adding cream cheese & salt. Combine well , you can puree if you wish, but rough texture is nice!
When it comes to sauces, I make the stuff up as I go along. In this version I simply added 1 tbsp. of chicken gravy powder, 1/2 tsp white pepper, 1 tbsp cream cheese, 1 tbsp. parmesan and 1 tbsp. chopped parsley to a microwave safe jug. Boiled the kettle, added approx. 3/4 cup boiled water and mixed until thoroughly combined. Popped jug in microwave for 1 minute to thicken sauce and Voilá saucy deliciousness. Each tbsp. has |Cals 8 | Carbs 0.2g | Fat 0.7g | Protein 0.3g |
All recipes and images are the property of CR nutrition. I'd love for you to share the link to my recipes, however, please do not copy without credit. Thank you and Enjoy!! Carrie Ross: Holistic Nutritionist | BSc Nutritional and Dietetic Medicine | Bariatric Health Coach | Social Trainer |Author of:->
The Balanced Macros - Bariatric Nutrition Program.
->The Fresh Start Reset - Bariatric Mind and Body Reset
->Bariatric Jump-start - Mind-Body-Belly Challenge.
Mental nutrition is BioME Integrative Nutrition's
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Wellness Blog. Covering all things from what goes in to what comes out after Bariatric Surgery and beyond.
Carrie Ross: Clinical Nutritionist | BSc Nutritional and Dietetic Medicine | Nutritional/ food Behaviour Counselor |Bariatric Health Coach | Social Trainer |Author