Sorry Liz, One problem with Intermittent fasting is that I don't have my timing from the freezer to the cooking pan down. I didn't get the chicken out in time so I decided to use frozen shrimp to do the demo. Basically the method would be identical but I start with 1 chicken thigh with skin on, bone it and trim and dice any skin flaps hanging off. Add a few ounces of water and 1-2 tbsp vinegar to wok and boil, add skin bits to render and continue to cut rest up and toss in. Wait till the water disolves and meat mostly cooks and add some more fat if the chicken didn't render enough. Start tossing in the veg. So here goes with shrimp...
here's the pictorial
http://downhaul.com/lowcarb/shrimpShiratakiPeppers/ You can click on the pictures for larger images.
Ingredients:
Pork cooking fat (coconut oil is great too!)
Shrimp to taste
Bok Choy 150g (2 net carb)
Green Onion 2 small (1 net carb)
Peppers Habanero and Long Pepper ~50g (substitute red bell pepper) (2 net carb)
Basil (optional) (< 1g net carb)
Spinach small hand full (optional) (< 1g net carb)
Shirataki Noodle ~200g (0 net carb)
Coconut Milk 1 blob (optionall) (~1g net carb)
Shredded Lettuce 75g (~1.5 net carb)
Ingredients not required or can be substituted:
Vinegar
Soy, Fish Sauce or Liquid Aminos
Shrimp Paste
Curry Paste
Chili Garlic Paste (< 1g net carb)
~7-9 Net Carbs (serves 2 or one of me haha!) If you doubt it, do your own calculation and let me know what you think. I have no idea how many calories, depends on fat and protein added mostly. I'm guessing this dish is ~700-900 calories? I don't count them yet but you sure can and adjust accordingly. Don't skimp on the fat tho, or I'll find you and spank you!
1 - here's all the ingredients laid out. Those are about all the condiments I use in wok cooking. Shrimp paste is funky! Clean vegetables before cutting up.
2 - Pork fat from pork belly I made a while ago
3 - Rinse and soak noodles in hot water. I don't do any drying or frying for this recipe, it's a wet one anyway. They will be drained well. Dry if you like.
4,5 - Shred and plate some lettuce. Wow, I've figured out something that's working for me lately since I use a lot of lettuce for garnsh. I shred up 1 head, rinse and spin real good to dry off in salad spinner then bag in 1 gallon ziploc.
6,7,8 - measure out bok choy filet it, bias cut white parts and juliane gree parts.
9,10 - measure out and cut up the peppers, I like to dice the habanero and bias cut other peppers
11 - drain and shake out noodles well. I cut a large 14 oz pack into 4 parts, use to and bag the other half in ziploc for use in the next few days
12 - The French call this some thing but I can't spell it without looking it up so I wont bother pretending I know what it is. Bottom line is that have all your stuff READY TO COOK.
LET"S GO!
13 - Heat wok or skillet to max blasting heat add fat
14 - Add most firm vegetables first, stir for a couple mins
15 - Add the next most firm ingredients, in this case bok choy greens and green onions and habanero peppers. Stir for a few minutes. Add some uncooked shrimp.
16 - Add a blob or two of coconut milk if you like, this makes it "more saucier"
. At this point you can also add any other liquids like soy, fish sauce, etc. Stir another minuite or two
17 - Add noodles. I decided to toss in some spinach at the last second because something said I wanted some and it would look nice
18 - I mixed a little by flipping in the pan a few times then added the pre-cooked shrimp and basil leaves these don't need to cook long!
19 - If you need to reduce a little, make a reverse moat by pushing up ingredients on sides and letting the middle boil off. You might try adding a thickening agent at this point, if you do let me know what you use
20 - Take off heat, flip in the pan a few times and slide onto lettuce (this acts to absorb the juices, like rice would do if I still ate that
) I garnish with a little pickle of some kind, kimchi here
21 - A close up for Meme#1 to see the "sauciness"
Sorry for so many words and sloppiness but that a lot of effort to cook, photograph, eat and write up. Ultimately satisfying though and it makes me happy to share something. Always open to feedback, criticism and questions.
Happy Cooking!