4 low carb recipes from the Low Carb Cookbook

Are you tossing up whether or not you need to grab Rhian's Low Carb Cookbook ready for the Christmas stocking?  We say a BIG, yes absolutely!   

The Low Carb cookbook is definitely one that your friends and family would LOVE to receive as a gift this year.   

Check out a few of the amazing recipes included, with over 90 low carb meals to choose from. 

Check out more low carb recipes featured in our Low Carb cook book - order yours HERE!

You can also find lots of delicious low carbs recipes on the Zing Wellbeing App.

4 recipes from Rhian's Low Carb Cookbook

Bacon and Heirloom Tomato Frittata (10g carbs)

Serves 2

Ingredients

• 5 eggs
• 10 basil leaves, chopped
• salt and pepper to taste
• 4 slices bacon, chopped
• 1 red onion, chopped
• 2 tomatoes, heirloom if available, sliced 

Method

1. Preheat oven to 175C. n a small bowl, whisk the eggs together and add the basil and sea salt. Set aside. 
2. Heat a small cast iron pan over medium heat and add the bacon. Cook until the fat renders off, about 5 minutes. Remove the bacon and set aside. Add the onion and cook for 2 to 3 minutes.
3. Add the bacon back to the pan along with the eggs. Cook over medium heat 33g for about 4 to 5 minutes, careful not to disturb the setting egg.
4. Add the tomato slices on top and place in the oven to cook for 20 minutes.
5. Remove from the oven and garnish with extra basil if desired. Let it cool slightly, serve and enjoy! 

Benefits

Bacon and Heirloom Tomato Frittata is high in quality protein, vitamins and minerals such as choline, vitamin C, D, B vitamins and selenium. The perfect lunch or dinner recipe. 

Tomatoes are a major dietary source of lycopene, an antioxidant that helps fight heart disease. 1 medium tomato contains around ¼ of the day’s vitamin C requirements. They are rich in potassium, quercetin and lutein which help protect our eyes.

Eggs are natures perfectly packed nutrient power ball. High in quality protein vitamins and minerals such as choline, vitamin D, B vitamins and selenium.

Basil is a traditional remedy for indigestion, nausea and stomach ache, is anti-inflammatory and high in lutein and zeaxanthin for eye health.

Nutritional value Per serve

• 441 Kcal 
• 25g Protein 
• 33g Fat 
• 10g Carbs 
• 2g Fibre

Tortilla Quiche (10.5g carbs)

serve 2

Ingredients:
•    1 tortilla (GF if required)
•    ½ cup cottage cheese
•    2 eggs
•    1 cup baby spinach
•    ½ cup cherry tomatoes, halved
•    Herbs, salt, and pepper to taste
•    ½ cup mozzarella cheese

Method
1.    Place the tortilla into a baking dish.
2.    In a bowl, whisk together cottage cheese, eggs, and seasonings.
3.    Add spinach and cherry tomatoes, then pour the mixture into the tortilla shell.
4.    Sprinkle mozzarella cheese on top.
5.    Bake at 200°C for 25-30 minutes until set. (air fry at 180 for 10-15mins approx)
6.    Let cool slightly before serving

Macros per serve:
•    Protein: 14.2g
•    Carbs: 10.5g
•    Fibre: 2.3g
•    Fat: 13.1g
Calories per serve: 210

Health Benefits:
•    Gut Health: Cottage cheese supports digestion with probiotics.
•    Muscle Maintenance: High in protein from eggs and cheese.
•    Bone Strength: Contains calcium and vitamin D for bone health.

Tuscan Chicken Broccoli Bake (12g carbs)

Serves: 6
Ingredients:

• 2 eggs, lightly beaten

• 1 cup cottage cheese

• 1/3 cup pesto

• 2 tbsp olive oil

• 4 small head broccoli, chopped

• 800 grams chicken breasts, cubed

• 1 punnet cherry tomatoes (250g)

• 200g shredded mozzarella

• 140g mini fresh mozzarella balls/Bocconcini (optional)

• 2 tbsp grated parmesan

• Chilli flakes & fresh basil (for garnish)

Method:

1. Preheat oven to 190°C.

2. In a bowl, whisk eggs, cottage cheese, and pesto. Set aside.

3. Sauté broccoli with olive oil for 3 minutes, then set aside.

4. Cook chicken until golden brown.

5. Combine all ingredients in a baking dish, top with mozzarella and parmesan.

6. Bake for 35 minutes, garnish, and serve. Or air fry for 18-20mins.

7. Serve with your choice of rice, quinoa, green salad or pasta.

Macros per serve:

• Calories: 490

• Protein: 55g

• Carbohydrates: 12g

• Fibre: 5g

• Fats: 20g

Health Benefits:

• High in protein to promote lean muscle mass.

• Contains gut-friendly broccoli and tomatoes.

• Rich in healthy fats for hormone balance.

Chocolate and Coconut Weet Bix Slice (6.8g carbs)

Serves: 12
Ingredients:

• 4 Weet-Bix biscuits, crushed (opt for alternative V, DF or GF if required)
• ½ cup unsweetened shredded coconut
• ¼ cup unsweetened cocoa powder
• ½ cup almond butter (or any nut butter)
• ¼ cup honey or maple syrup
• ¼ cup unsweetened almond milk (or any milk)
• 1 tsp vanilla extract
• ¼ cup dark chocolate chips (optional, for extra richness) (V, DF or GF if required)
• 1 tbsp chia seeds (optional, for added fibre)

 Method

1. In a large mixing bowl, combine the crushed Weet-Bix, shredded coconut, and cocoa powder.
2. In a separate bowl, mix together the almond butter, honey (or maple syrup), almond milk, and vanilla extract until smooth.
3. Pour the wet mixture into the dry ingredients. Stir until everything is well combined and forms a sticky mixture.
4. If using, fold in the dark chocolate chips and chia seeds.
5. Line a small baking dish (about 8x8 inches) with parchment paper. Press the mixture evenly into the dish using the back of a spoon or your hands.
6. Refrigerate the slice for at least 2 hours, or until firm.
7. Once set, cut into squares and enjoy. Store in the refrigerator for up to a week.

Nutrition per serving:
Calories: 113
Protein: 3.3g
Fat: 8.3g
Carbohydrates: 6.8g
Fiber: 2.5g

Benefits:

Weetbix are a great source fiber, which helps to keep you full and regular. It also contains vitamin B, which helps to release energy from food and support the nervous system plus it is high in iron as well.

Dark chocolate is rich in minerals, such as iron, magnesium, and zinc. it can have various health benefits, including reducing inflammation and decreasing the risk of heart disease.

Grab your copy here and also check out the Gut Health Cook book!