PSMF AND CHICKEN AND ZUCCHINI PASTA WITH GRAVY

 

So here I am again.  I'm sort of beginning a trial of the Protein Sparing Modified Fast.  Sort of I say, because I am desperate, I'm needing something to give me a new start and back to doing keto/low carb in a more healthy way, and still learning this, so if you are a pro at it, please be kind.  There are many ways of doing this from all my YouTube viewing and reading and so forth, and I've come up with my own modified view... my own plan, which is what I usually do with any way of eating.

This is not technically a "way of eating" or a lifestyle, however.  It is a quick fix, a jump start, a fast fat loss method, not one you do long term.  I'm not really liking the very low fat part of it, but it's temporary.  I can live with temporary and whatever helps me get back to my norm, and helps me get rid of my newly acquired food addictions. 

If you are not doing PSMF, but low carb or keto you can do this recipe and add more fat too it... like some butter to the gravy which will make it even richer.  

This is not a great recipe creation by any means, it's pretty simple and not much creativity went into it, but I thought I'd share it because we all need some inspiration and ideas now and then for a quick, simple meal.  Quick and simple is what I do these days.  

So here ya go:

                      

* Exported from MasterCook *

                  Chicken with Zucchini Pasta and Gravy

Recipe By     :Ginny

Serving Size  : 1     Preparation Time :0:00

Categories    : below 500 calories              chicken and turkey

                main dish                       PSMF

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

  8         ounces  boneless skinless chicken breast -- cut into thin strips

  4         ounces  zucchini -- made into angel hair pasta

  1/2      cup  water

  1/2      teaspoon  chicken base, Better Than Bouillon

   seasonings to taste - whatever you like

Cook chicken breast in non-stick pan sprayed with cooking spray after seasoning as you like.  

As the pan becomes dryer but there are scrapings on the bottom add 1/2 cup water and let the chicken continue cooking.  

Remove chicken, add more water if necessary, scraping up all the goodness in the pan.  Add chicken bouillon, and simmer while whisking until bouillon is dissolved.

Sprinkle xanthan gum over top while continuing to whisk and and simmer.  

Simmer until reduced and thickened.  

Microwave Zucchini pasta for 2 to 3 minutes, until just heated through.  Don't overdo it or it will be too soggy.

Place chicken on top of zucchini and pour gravy over the top.  

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Per Serving: 270 Calories; 3g Fat (11.8% calories from fat); 54g Protein; 4g Carbohydrate; 1g Dietary Fiber;

SCOOPABLE, LOW CALORIE AND LOW CARB VANILLA ICE CREAM THAT TASTES GOOD

 

YESSSS!!! I finally made ice cream I was not disappointed in.  This is so very easy and it is both low calorie as well as low carb.  I have not posted in a long time.  Just other things in my life right now and my hobby has taken a back seat but every now and then I surprise myself and decide to share a recipe again.  I've had a lot of ups and down with my diet in the last few years and changes - one of them being weight gain.  I set out to analyze a lot of the ways I was doing things.  I did put on some "covid quarantine weight" as it seems most did. What else was there to do but bake and eat?  

I also, after having Covid, seemed to have a change in my blood sugar.  I'm now on insulin.  I can no longer control blood sugar with diet alone. Even eating a very low carb meal I have to have insulin or it raises too high.  I'm not going to try to figure out all the science behind what happened to me or didn't happen.  I know I've had a lot of cheat days... emotional eating days, too many low carb treats and desserts and snacks.  What I have figured out, for me...maybe not for you or anyone else, but for me... I have to eat low calorie as well as low carb, and I cannot eat a lot of things like low carb breads, low carb sweets etc.  But occasionally it helps me to have something sweet that won't spike me.  I've put on weight and it is near impossible for me to lose it, it seems.  I'm working on it.  Keto alone makes me gain weight.  (Don't get angry - YMMV)  I tried intermittent fasting... guess what?  I gained weight.  Can you believe that?  Looked at carnivore and no way... not for me. 

What spikes me?  It seems everything does these days, even protein.  I have read that covid can change your diabetes, and even cause diabetes in some people.  Perhaps that had something to do with this, but I can't say for sure.  I can just make guesses.  But I'm learning what works for me.  

So anyhoo, as I'm re-learning how to eat according to this "new" body of mine, I'm trying to find things that are both low calorie, low carb, and filling.  Pretty tough to do sometimes, but not impossible.  And in the summer time, I need ice cream.  And I have found that if I don't make my own I WILL eat the real stuff if it is available.  I cannot resist cold ice cream on a hot hot day which we've had a lot of.  So all the keto ice creams out there both store bought and home made are always so high in calories or they just taste bad and aren't worth it.  So I decided to try once again. 

This is the simplest ice cream.  If you have an ice cream maker, it is very quick to make.  I hope if anyone out there is still reading my blog, that someone will also find this a blessing in this summer heat.

                 

                          Almond Milk Ice Cream

Recipe By     :Ginny Larsen

Serving Size  : approximately 6 - 1/2 cup servings

Categories    : desserts

--------  ------------  --------------------------------

  1 1/2           cups  almond milk, unsweetened, vanilla, Silk

  1 1/2           cups  half and half

     1/2           cup  allulose sweetener

     1/2           cup  other sweetener

   1 tbsp   vanilla extract  

     1/4      teaspoon  guar gum, Bob's Red Mill

     1/4      teaspoon  xanthan gum, Bob's Red Mill

     1/4      teaspoon  salt

     1   tablespoon  sugar free vanilla instant reduced caloried pudding mix -- (Optional, but seems to add something) I used Baker's Corner brand, from Aldi.

In a mixing bowl combine almond milk, half and half, allulose, other sweetener, (I used stevia/erythritol extract - about 1/2 tsp. to equal 1/2 cup).  Add more sweetener after tasting according to your desire for sweetness.

Using whisk attachment, whisk with electric mixer on low.  Sprinkle guar gum and xanthan gum over mixture and whisk on low some more.  Add salt and sugar free pudding mix. Mix for another minute or so.  

Follow instructions for your ice cream maker and pour into your freezer container and churn.  It takes about 15 minutes in mine.  It will come out a soft serve.  Scoop into containers to store.  6 - 1/2 cup servings approximately.  

Store in freezer.  It will still be scoopable the next day.  The allulose, guar and xanthan gum both, and the salt are what keeps it soft and scoopable.  

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Per Serving: 90 Calories; 8g Fat (75.4% calories from fat); 2g Protein; 4g Carbohydrate; trace Dietary Fiber;