Yesterday’s fasting day came and went without much fuss. I had a late coffee (nearly midday), drank a heap of black and peppermint tea, and didn’t eat lunch until 4pm. For dinner I tried a new recipe, and it worked out really well. In my household at the moment we’ve got three different diets to cater for, depending on the: 500 calories, LCHF (low carb high fat), and “22 year old boy give me carbs and meat”. So cooking on low calorie days tends to be a fun experiment in creativity! Here’s what everyone at last night:
- 500 calorie: roast broccoli and garlic zoodles with creamy carnation milk
- LCHF: roast broccoli, garlic and chicken zoodles with cream-based sauce
- 22 yr old boy: roast broccoli, garlic and chicken wheat past with cream-based sauce
Putting these meals together is pretty easy – firstly I prepare my own sauce in a different pan to everyone elses. I then pull out the required sauce for the pasta eater once it’s cooked, then add the zoodles to the pans of sauces to cook. I reckon it only adds 5 minutes to the total cooking time.
Creamy Roast Broccoli and Garlic Zoodles
- 200 grams broccoli (35 cal)
- 3 tsp garlic (15 cal)
- 100 ml Carnation Light and Creamy evaporated milk (98 cal)
- 1/2 cup Campbell’s Real Chicken Stock (20 cal)
- 250 g zucchini, spiralised (35 cal)
- Preheat oven to 170 degrees (ish). Place broccoli florets on tray (give very light spray with oil if you have the extra calories available). Roast until soft, approx. 25 mins
- Fry garlic on a medium heat in a pan until fragrant and soft. Add cooked broccoli and stir through gently.
- Add Carnation milk and stock, and salt and pepper to taste. Simmer gently for a few minutes until hot.
- Add zucchini into pan, stir through and cook until soft and hot
If you’re cooking for other diets:
LCHF: cook bite-sized pieces of chicken in the pan before cooking garlic. Remove the chicken and place aside, then cook the recipe as above. Use full-fat cream instead of Carnation milk. Add chicken back in when adding the cream and stock. Add a big handful of parmesan cheese at the end of the cook and stir through.
22 yr old boy: Cook required amount of pasta as per instructions on the packet. cook bite-sized pieces of chicken in the pan before cooking garlic. Remove the chicken and place aside, then cook the recipe as above. Use full-fat cream instead of Carnation milk. Add chicken back in when adding the cream and stock. Add a big handful of parmesan cheese at the end of the cook and stir through. Serve with sauce poured over the pasta in a bowl. Stir well.