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<blockquote data-quote="Mbeira" data-source="post: 2078622" data-attributes="member: 507184"><p>Here's a recipe keto hack - I substitute the couscous with cauliflower rice but the recipe below has cous cous in. It's very very refreshing and light either way. </p><p></p><p>ZESTY MEATBALLS WITH COUSCOUS SALAD</p><p></p><p>2 tbsp olive oil</p><p>1 onion, finely chopped</p><p>1/4 tsp crushed chillis</p><p>4 garlic cloves, 3 finely chopped, one grated</p><p>500g pack of turkey mince</p><p>20g fresh mint, chopped small</p><p>1 lemon, zested and juiced</p><p>200g pot of yoghurt - keto, full fat - diet - low fat</p><p></p><p>Cous cous salad</p><p></p><p>200g cous cous</p><p>1/2 vegetable stock cube made up to 250ml (if using cous cous, not for cauliflower)</p><p>200g frozen peas (I use petit pois)</p><p>240g radishes, finely sliced</p><p>50g spinach, chopped</p><p></p><p>Fry the onion for 10 mins in the oil, stir in the chilli, chopped garlic and cook for one min, then transfer to a bowl.</p><p></p><p>Add the mince, 1/3 of the mint, 1/2 the lemon zest and 1 tbsp of the cous cous to the bowl and mix well, then make into 16 balls, and refrigerate for 15 mins or frees for 5. </p><p></p><p>Meanwhile, but the rest of the cous cous into a bowl, add the rest of the lemon, pour over the stock and leave for 15 mins. Cook the peas (i use petit pois and add them direct to the bowl with the cous cous) and rinse under cold, set aside.</p><p></p><p>Fluff up the cous cous, add the spinach, peas, radishes and mint. Season to taste.</p><p></p><p>Fry the meatballs for 10 minutes until browned, then turn down, cover and cook through.</p><p></p><p>It's fiddly, there's lots of ingredients but lovely, lovely lovely.</p><p></p><p>I do away with the cous cous for Keto/diet and substitute cauliflower rice which needs microwaving till cooked, then adding to the bowl but you don't need the stock at all. </p><p></p><p>With the cous cous:</p><p></p><p>482 calories</p><p>14g fat (mostly from the olive oil, I use coconut fat which has the virtue of medium chain triglycerides)</p><p>3g saturates (as above)</p><p>6g sugars (the peas)</p><p></p><p>51g of carbs - without the cous cous - mine's decanted into a jar so cant see what carb total this adds but the peas are part carbs too.</p><p>40g protein</p><p>7g fibre</p><p>2 of your five a day - with cauliflower this goes to 3</p><p></p><p>Oh and the chilli - I chopped a green one into decent slices, including seeds and the kids found the odd hits of chilli in the meatballs quite interesting. 'Like being punched on the nose' Don't use dried ones. They tend to homogenise through the meatballs and make them universally hot. </p><p></p><p>It's a Tesco magazine recipe, a rare meat one for us, but the kids love turkey and it's low fat if you just use spray.</p></blockquote><p></p>
[QUOTE="Mbeira, post: 2078622, member: 507184"] Here's a recipe keto hack - I substitute the couscous with cauliflower rice but the recipe below has cous cous in. It's very very refreshing and light either way. ZESTY MEATBALLS WITH COUSCOUS SALAD 2 tbsp olive oil 1 onion, finely chopped 1/4 tsp crushed chillis 4 garlic cloves, 3 finely chopped, one grated 500g pack of turkey mince 20g fresh mint, chopped small 1 lemon, zested and juiced 200g pot of yoghurt - keto, full fat - diet - low fat Cous cous salad 200g cous cous 1/2 vegetable stock cube made up to 250ml (if using cous cous, not for cauliflower) 200g frozen peas (I use petit pois) 240g radishes, finely sliced 50g spinach, chopped Fry the onion for 10 mins in the oil, stir in the chilli, chopped garlic and cook for one min, then transfer to a bowl. Add the mince, 1/3 of the mint, 1/2 the lemon zest and 1 tbsp of the cous cous to the bowl and mix well, then make into 16 balls, and refrigerate for 15 mins or frees for 5. Meanwhile, but the rest of the cous cous into a bowl, add the rest of the lemon, pour over the stock and leave for 15 mins. Cook the peas (i use petit pois and add them direct to the bowl with the cous cous) and rinse under cold, set aside. Fluff up the cous cous, add the spinach, peas, radishes and mint. Season to taste. Fry the meatballs for 10 minutes until browned, then turn down, cover and cook through. It's fiddly, there's lots of ingredients but lovely, lovely lovely. I do away with the cous cous for Keto/diet and substitute cauliflower rice which needs microwaving till cooked, then adding to the bowl but you don't need the stock at all. With the cous cous: 482 calories 14g fat (mostly from the olive oil, I use coconut fat which has the virtue of medium chain triglycerides) 3g saturates (as above) 6g sugars (the peas) 51g of carbs - without the cous cous - mine's decanted into a jar so cant see what carb total this adds but the peas are part carbs too. 40g protein 7g fibre 2 of your five a day - with cauliflower this goes to 3 Oh and the chilli - I chopped a green one into decent slices, including seeds and the kids found the odd hits of chilli in the meatballs quite interesting. 'Like being punched on the nose' Don't use dried ones. They tend to homogenise through the meatballs and make them universally hot. It's a Tesco magazine recipe, a rare meat one for us, but the kids love turkey and it's low fat if you just use spray. [/QUOTE]
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