LCHF Teriyaki Sauce And Marinade

I was talking to a co-worker the other day about eating low carbohydrate low fat (LCHF) and the on thing that they mentioned was hard for them were condiments. You know sauces such as ketchup, barbecue, teriyaki etc... Sauces in which you can add to your meats or use when grilling. I mentioned that I have recipes for quite a few sauces and or condiments on my blog, but there was one flavor or sauce that he mentioned that I did not have and that was teriyaki.

Traditionally, a teriyaki sauce as we know it here in the Unites States is a thick, tangy, sweet and some times sour sauce used for basting grilled chicken. While my local Walmart carries many different brands of teriyaki sauce, they all have one thing in common. Lots of high fructose corn syrup, which means they have a ton of carbohydrates. So in this article I am going to teach you how to make a dual purpose teriyaki sauce and marinade recipe for grilling and basting.

Teriyaki, The Sauce and The Marinade

Most commercial preparations of this condiment are labeled and sold as both a teriyaki marinade and a sauce, but the two are distinctly different. A marinade, is a thin liquid used cover a meat in order for the flavor of the marinade to be absorbed into the said meat to impart not only the flavor of the marinade but to sometimes to help tenderize the meat as well. A sauce, is a thickened liquid used to add flavor to a cooked meat or vegetable. It has more viscosity than a marinade and varies in thickness depending on the purpose of the sauce. Sauces are generally used as a finishing device added to grilled meats or vegetables during the final phases of cooking, and or may be served as a side for the meat and or vegetable. As mentioned, in this article, I will be showing you how to make both, as well as adding a quick bonus recipe for making great grilled teriyaki chicken thighs.

The Marinade

1 cup water

¼ cup soy sauce

8 drops sucralose or sweetener of your choice

½ teaspoon ginger powder

¼ teaspoon garlic powder

Combine all the ingredients in a small bowl and whip together with a wire whisk and store it in the refrigerator until ready to use.

LCHF Teriyaki Marinade

Per Cup – Calories 39, fat 0.425 grams, protein 5.6 grams, carbohydrates 3.6 grams.

Per Tablespoon – Calories 2.43, fat 0.26 grams, protein 0.35 gram, carbohydrates 0.225 grams.

The Sauce

1 cup water

¼ cup soy sauce

8 drops sucralose or sweetener of your choice

½ teaspoon ginger powder

¼ teaspoon garlic powder

¼ to ¾ teaspoon xanthan gum

Combine all the ingredients in a small bowl and whip together with a wire whisk and store it in the refrigerator until ready to use. When using xanthan gum, make sure you give each addition of gum 2 to 3 minutes to reach it's full thickening potential before adding additional xanthan gum.

LCHF Teriyaki Sauce

Per Cup – Calories 44, fat 0.425 grams, protein 5.6 grams, carbohydrates 3.6 grams.

Per Tablespoon – Calories 2.75, fat 0.26 grams, protein 0.35 gram, carbohydrates 0.225 grams.

Chef's Note: Generally I make my sauce just slightly thicker than what is required to coat the back of a spoon. This allows the sauce to cling to the meat when it is added at the end of the cooking process. A sauce that is to thin will simply run or drip off of your meat and not impart any of it's delicious flavor. For more information on using xanthan gum, check out my article 'Xanthan Gum: A LCHF / Keto Thickener'.

Commercially Made Teriyaki Sauces

As you can see from the following information, the amount of carbohydrates per brand of teriyaki marinade and sauce varies considerably if you are to believe the labels. Even if you purchased the Kikkoman Teriyaki marinade and sauce which has the least amount of carbohydrates per tablespoon, when you start making a dish such as teriyaki chicken which calls for 1 cup of sauce (16 tablespoons) then you begin to see the enormity of the problem. The following are the nutritional values of som of the most popular commercially produced Teriyaki sauces.

Great Value Teriyaki Marinade and Sauce

Per Cup – Calories 480, fat 0 grams, protein 16 grams, carbohydrates 48 grams.

Per Tablespoon – Calories 30, fat 0 grams, protein 1 gram, carbohydrates 3 grams.

Kikkoman Teriyaki Marinade and Sauce

Per Cup – Calories 240, fat 0 grams, protein 16 grams, carbohydrates 32 grams.

Per Tablespoon – Calories 15, fat 0 grams, protein 1 gram, carbohydrates 2 grams.

La Choy Teriyaki Marinade and Sauce

Per Cup – Calories 320, fat 0 grams, protein 16 grams, carbohydrates 160 grams.

Per Tablespoon – Calories 40, fat 0 grams, protein 1 gram, carbohydrates 10 grams.

LCHF Teriyaki Sauce

Per Cup – Calories 44, fat 0.425 grams, protein 5.6 grams, carbohydrates 3.6 grams.

Per Tablespoon – Calories 2.75, fat 0.26 grams, protein 0.35 gram, carbohydrates 0.225 grams.

Soy Vay Teriyaki Marinade and Sauce

Per Cup – Calories 320, fat 0 grams, protein 16 grams, carbohydrates 128 grams.

Per Tablespoon – Calories 40, fat 1 grams, protein 1 gram, carbohydrates 8 grams.

As you can see the homemade LCHF Teriyaki sauce is by water the better ketogenic choice with once cup only containing 3.6 grams. That's almost 10 times less than Kikkoman which has the lowest amount of carbohydrates of the commercial Teriyaki sauces at 32 grams per cup. The main primary reason the sauces are so high is carbohydrates is..... You guessed it sugar and or high fructose corn syrup.

Conclusion

So there you have it guys, my version of a homemade Teriyaki marinade and sauce that I use for grilling and marinating meats and chicken. It has 89% less carbohydrates then Kikkoman, the commercial brand the least contains the least amount of carbohydrates. So I hope that the next time that you decide to fire up the grill and want to make some Teriyaki chicken, or are thinking about making some Teriyaki style beef jerky that you make your own Teriyaki sauce.

As I mentioned, you can use coconut aminos in place of the soy sauce, or you can use an organic soy sauce if you wish. If you have read any of my articles then you know I am not an “it has to be organic or it's no keto kinda of guy”. Rather I focus on carbohydrate counts first and then look at the associated ingredients. If you want to find out more information about coconut amino's then check out my article 'Soy Sauce VersusCoconut Aminos'. As always, I would like to ask that if you have enjoyed the information in this article or found it useful, please share that it with your friends and family. Don't forget to send me a friend request on Facebook, and add me to your circle on Google+.

Similar Articles On My Blog:

Soy Sauce Versus Coconut Aminos: AKetogenic Smackdown Where You Decide The Winner.

Korean Style Kung Pau Chicken or Korean Spicy Chicken Stir Fry

It's funny, but I cooked in the restaurant for more than 18 years and we have been eating low carbohydrate high fat (LCHF) for more than a year, and still my wife brings me new recipes to try. Heck, I think she has looked at just about every LCHF / Keto blog but mine when she is looking for recipes. Many of the recipes she brings me claim they are “low carb”, but when I look at the nutritional information (if it's there) I am often disappointed. So I am left to go and modify these recipes to make them fit our unique nutritional needs.

This particular recipe started out as 'Kung Pao Chicken' from the keto blog 'Ruled-Me'. They actually do a pretty good job presenting a variety of low carbohydrate recipes, so go and check them out. Having said that, there were quite a few ingredients that were in the original recipe from their blog that we did not have, but have no fear, as a former professional chef, being able to make substitutions to form variations of specific dishes is something I was trained to do.

While I have quite a good stock of basic Asian ingredients in my pantry, I did not have and garlic chili paste, so it was time for a substitution. because my niece is from Korea, I have built quite a good stock pile of Korean spices and seasoning's. I mention this because while this recipe started out as 'Kung Pao Chicken' it morphed into a Korean spicy chicken stir fry version of this dish. In Korea, this dish would be similar to 'Dak Galbi' or spicy chicken stir fry. A traditional version of this dish would have quite a bit more red pepper paste (gochujang) and more red pepper powder (gochujang) but I have toned down this dish to make it more agreeable to my wife's particular tastes. So let's get on with making a spicy Korean style Kung Pao Chicken.

The Recipe

As mentioned, the original recipe for this dish came from the keto site Ruled Me, and you can find their recipe by clicking on the link at the end of this article. I have added a few vegetables and of course the sauce has been changed by the substitution of Korean red pepper paste as well as tomato sauce for the garlic chili sauce and the reduced sugar ketchup. While the changes may seem minor, they change the flavor profile of the dish entirely. This dish calls for 16 ounces (1lb) of de-boned chicken thighs so the number of thighs required varies between 4 to 6 thighs. The nutritional information however is for 16 ounces of thigh meat with the skin on.

4 chicken thighs (16 ounces), deboned, skin on

2 green onions

1 medium carrot, julienned

½ cup green bell pepper, large dice

½ cup onion, large dice

¼ cup peanuts, chopped

salt and pepper to taste

The Sauce

2 tablespoons tomato sauce

1 tablespoon soy sauce

2 teaspoons apple cider vinegar with the Mother

1 teaspoon Korean red pepper paste (gochujang)

1 teaspoon ginger paste

½ teaspoon sesame oil (optional)

½ teaspoon maple extract

3 drops liquid sucralose

Combine all the ingredients for your sauce in a small bowl and set aside for later use.

De-bone and cut up the chicken thighs into bite sized pieces and season with salt and pepper. Heat a skillet or saute pan over medium-high heat, then add the chicken and saute until the chicken has browned and is thoroughly cooked (this should take about 5 to 10 minutes depending on the size of the chicken pieces). Remove the chicken from the heat to a plate or bowl and begin to stir fry the vegetables.

Chef's Note: If you do not have any ginger paste, you can season the chicken thighs with powdered ginger or Chinese five spice powder, or you can simply omit this if you wish. If you like your food with a bit more bite, increase the red pepper paste (gochujang) to 2 teaspoons, and or season the chicken with some red pepper powder (flakes). Just note that increasing the amount of red pepper pastes or adding red pepper powder it will change the nutritional information of the dish.

If you left the skin on the thighs (which you should), then there should be plenty of good delicious fat in which to stir fry the vegetables (onions, bell peppers, and carrot). If you did not leave the skin on, or you decided to use chicken breast instead, then add a small amount of coconut oil and stir fry your veggies just until the onions begin to turn translucent. Then remove the cooked vegetables to the plate or bowl which contains the chicken.

Once all of your vegetables are cooked, examine your skillet or saute pan, remove all of the fat except for 1 teaspoon. Then return the chicken and the vegetables to the pan and add your sauce and the peanuts and stir everything together. Bring the dish to a slight boil and cook for 3-4 minutes, or until the sauce is reduced slightly. Garnish with spring onions and serve.

Chef's Note: Sesame oil can be overpowering for some palates, and a little goes along way. The original sauce recipe called for 1 teaspoon of sesame oil, but we have found that we like a little less sesame oil in our sauce. If you like the smoky flavor of sesame oil, then remove all of the oil from the pan except ½ teaspoon and increase the sesame oil in the sauce to 1 teaspoon.

Total Recipe

Calories – 1746, fat 110 grams, protein 156 grams, carbohydrates 22 grams

Per Serving (4 servings)

Calories – 436, fat 28 grams, protein 39 grams, carbohydrates 5.5 grams

Making Your Dish Go Farther

While we generally just make this dish as is, and eat it without noodles. If you want to increase the bulk of this recipe without adding a significant amount of carbohydrates or calories, then you can add ½ head of a small cabbage shredded to the dish when you cook the other vegetables. Adding cabbage does increase the bulk or amount of the dish giving you more servings, but it also increases the overall carbohydrate count.

Cabbage (½ Head)

Calories – 109, fat 0.5 grams, protein 6.5 grams, carbohydrates 15 grams

Total Recipe w/Cabbage

Calories – 1855, fat 111 grams, protein 162 grams, carbohydrates 37 grams

Per Serving w/Cabbage (6 servings)

Calories – 309, fat 18.5 grams, protein 27 grams, carbohydrates 6.1 grams

Per Serving w/Cabbage (8 servings)

Calories – 235, fat 13.8 grams, protein 20.25 grams, carbohydrates 4.6 grams

Conclusion

Many times a recipe starts out as one thing and slowly morphs it's way into something else, that's how creativity in the kitchen works. This particular recipe that my wife loves started out as another version of Kung Pao Chicken, and it became an amalgam or fusion of Chinese-American and Korean food. Or in simpler terms, a Chinese-American recipe made with Korean ingredients. I realize that many of you will not have some of these ingredients in your pantry, but if you have the opportunity to visit a local Asian market that carries a variety of ingredients from other countries, I encourage you to purchase and try Korean Red Pepper (gochujang) paste in some of your recipes.

Eating a LCHF / Keto diet never has to be boring. What you do need to know how to do is make simple substitutions that can change a recipe that is high in carbohydrates to one that is low in carbohydrates, and that is the goal of most of my articles. For Chinese-American foods, most often this is a matter of finding a substitute for the sugary sauces used in their preparation. This recipe is no different, omitting the sugar for liquid sucralose removes the majority of the carbohydrates in this dish. The only carbohydrates remaining come primarily from the vegetables (12 grams) and the peanuts (4.95 grams). The sauce for the whole recipes only contains 5.3 grams of carbohydrates (tomato sauce 1.5 grams, red pepper paste 3 grams, soy sauce 0.8 grams). Depending on the portion size this dish comes out to somewhere between 5 – 7 carbohydrates per serving. Remember we are eating low carb, not no carb!

Anyway, as always, I hope that you have found this information informative and useful. If so I ask that you share it with your friends and family as well as sharing it on other social media platforms. Don't forget to send us a friend request on Facebook at CulinaryyouLCHF, or add us to your circle of friends on Google+. You can also click on the 'Follow Us' button on this blog page so that you will be notified when the newest recipes become available.

Final Chef's Note: The original recipe that I started with called for an 2 tablespoons of chili garlic paste, but I substituted Korean red pepper paste (gochujang) If you do not have any Korean red pepper paste, you can substitute 1 teaspoon of red pepper flakes, or ½ teaspoon cayenne pepper for the Korean red pepper paste.

Similar Articles On Our Blog:

LCHF Kung Pao Chicken

LCHF Beef Stir Fry

References:

Kung Pao Chicken, www.Ruled.Me.com,accessed October 1, 2017.

Calorie Count, There's Strength In Numbers, accessed October 1, 2017

Fat Secret, accessed October 1, 2017

Self Nutrition Data,Know What You Eat, accessed October 1, 2017

Kung Pao Chicken (LCHF/Keto)

 

So who doesn't love some Kung Pao Chicken? Well I know my family does, but American style Chinese food tends to have a lot of calories from sugars, but it does not have too have all of those unwanted carbs to be delicious. In this article I am going to show you how to make one of my family's favorite chicken stir-fry recipes that cuts to carbohydrates to the bone, but is still retains that great flavor that we all love. The majority of carbohydrates in this recipe comes from vegetables, primarily onions, bell peppers, and broccoli. If you choose to use cornstarch in the chicken marinade then it adds an additional 7 carbs to the total recipe making the total recipe 8.1 grams of carbs per person. Leaving out the cornstarch reduces the carbohydrate count to 6.35 grams per serving.

Kung Pao Chicken (Yield: 4 Servings)

1 lb chicken thighs, cubed

1 recipe of chicken marinade

1 recipe stir fry sauce

1 cup onion, medium dice

1 cup red bell pepper, large dice

1 cup broccoli florets

Remove the skin and de-bone the chicken thighs and cut them into 1 to 1 ½ cubes. Place the chicken into a zip lock bag, and add the marinade and allow it to marinate for 3 to 4 hours or longer if desired.

When you are ready to stir-fry, heat a heavy skillet or wok over high heat until a bead of water vaporizes within 1 to 2 seconds of contact. Add 1 tablespoon olive oil, then add the chicken, spreading pieces in 1 layer on bottom as quickly as possible. Cook, undisturbed, letting chicken begin to brown, 1 minute, then stir-fry until the chicken is just throughly cooked, about 1 to 2 minutes. You will need to cook the chicken in small batches. When each batch of the cooked chicken is done, remove it to a bowl with any liquid that was in the pan, and repeat the process until you have cooked all of your chicken.

Once the chicken is cooked, it's time to stir-fry the veggies. Add 1 tablespoon of olive oil and sauté the onion, and bell peppers in small batches just until the onions begin to become translucent, then remove them from the skillet to a bowl with any liquid that was in the pan, and repeat the process until you have cooked all of your veggies.

One you have stir fried the chicken and the vegetables, place your broccoli in a microwave safe bowl and cook for 1 to 2 minutes until is it slightly aldente (or however you like it). Then combine all the chicken and vegetables into your skillet or wok and stir fry for 1 minute. Then add the stir-fry sauce and stir-fry for an additional 30 seconds to 1 minute. Transfer the completed stir-fry to a serving platter or leave in the skillet like we do and dig in!

Kung Pao Chicken (With cornstarch in marinade)

Total Recipe – Calories 1155, protein 88 grams, fat 75 grams, carbohydrates 32.4

Per Serving – Calories 289, protein 22 grams, fat 18.7, carbohydrates 8.1 grams

Kung Pao Chicken (Without cornstarch in marinade)

Total Recipe – Calories 1125, protein 88 grams, fat 75 grams, carbohydrates 25.4

Per Serving – Calories 281, protein 22 grams, fat 18.7, carbohydrates 6.35 grams

Chicken Marinade

1 tablespoon soy sauce

1 tablespoon canola oil

1 tablespoon Chinese rice wine (preferably Shaoxing)

1 tablespoon cornstarch (optional)

1 teaspoon finely grated peeled garlic

1 teaspoon ginger paste or fresh grated ginger

½ teaspoon salt

Combine all ingredients in a small bowl and mix with a fork until throughly combined, then add it to the zip lock bag that contains your chicken.

Chicken Marinade Recipe (With cornstarch)

Total Recipe – Calories 170, protein 1.58 grams, fat 14.1 grams, carbohydrates 9.45 grams

Per Tablespoon – Calories 34, protein 0.32 grams, fat 2.8 grams, carbohydrates 1.89 gram

Chicken Marinade Recipe (Without cornstarch)

Total Recipe – Calories 140, protein 1.58 grams, fat 14.1 grams, carbohydrates 2.45 grams

Per Tablespoon – Calories 28, protein 0.32 grams, fat 2.8 grams, carbohydrates 0.49 gram

Stir Fry Sauce

¼ cup peanuts, chopped (optional)

2 tablespoons canola oil

1 tablespoon soy sauce

1 tablespoon Chinese rice wine (preferably Shaoxing)

1 teaspoon oyster sauce

1 teaspoon minced garlic

1 teaspoon ginger paste

1 teaspoon red pepper flakes

1 drop liquid sucralose or 1 teaspoon erythritol

¼ teaspoon black pepper

Combine ingredients in a small bowl and set aside until ready to use.

Stir Fry Sauce Recipe (Without peanuts)

Calories 273, protein 1.58 grams, fat 28.1 grams, carbohydrates 4.33 grams

Per Tablespoon – Calories 54.6, protein 0.36 grams, fat 5.62 grams, carbohydrates 0.86 grams

Stir Fry Sauce Recipe (With peanuts)

Calories 480, protein 10.58 grams, fat 46.1 grams, carbohydrates 7.33 grams

Per Tablespoon – Calories 96, protein 2.1 grams, fat 9.22 grams, carbohydrates 1.46 grams

Chef's Note: If you decide to make the sauce with the peanuts, you will need to add 3 grams of carbohydrates to the total recipe nutritional count as the nutritional information in this article is listed without the peanuts. While the ¼ cup of peanuts do increase the carb count, they add 9 grams of protein and 18 grams of fat to the total recipe. An addition that I think is well worth adding them, but they ultimate choice is yours.

Conclusion

This is a great chicken stir-fry recipe that is loaded with goodness and is a great low carbohydrate high fat (LCHF) option for when you have a hankering for some great American style Chinese food. If you are following a strict LCHF or Ketogenic (Keto) diet, you may want to omit the cornstarch as it brings the total carbohydrate count per serving from 8.1 carbs to 6.35 carbs for the meal. My family loves American Chinese food, so you will probably begin to see more LCHF / Keto recipes of this type on the blog as I begin to convert our favorite take-out recipes better suit of LCHF eating regimen.

Typically Kung Pao chicken has quite a bit more bite than this recipe, but I need to keep it family friendly. If you like your Kung Pao chicken to have more 'Pow' (I know bad pun) then double the amount of amount of red pepper flakes, or simply increase to suit your individual needs. As always, I hope that you have found this article informative and beneficial for you and your family, if so please take the time to share it with your friends so that they can benefit as well. Do not forget to follow us on our Facebook page 'CulinaryYouLCHF' or add us to your circle on Goggle+.

Similar Article On Our Blog:

Make Your Own LCHFCondiments

Spicy Beef Stir Fry

References:

Calorie Count, There's Strength In Numbers, accessed December 18, 2016

Fat Secret, accessed December 21, 2016

Self Nutrition Data,Know What You Eat, accessed November 19, 2016

Beef Stir-Fry (Low Carb, Lot's Of Flavor)

So who doesn't love some beef stir-fry? Well I know my family does, but American style Chinese food tends to have a lot of calories from sugars, but it does not have too have all of those unwanted carbs to be delicious. As our friends Steve and Sue Coyne were coming over to visit for the evening, I decided to make a big batch of beef stir-fry. While I made rice in the rice cooker for them, my wife and I kept it Keto friendly and simply at the stir-fried beef and veggies. So never fear my LCHF and Keto friends, in this article I am going to show you how to make one of my family's favorite beef stir-fry recipes that cuts to carbohydrates to the bone, but is still retains that great flavor that we all love.

The majority of carbohydrates in this recipe comes from vegetables, primarily onions, bell peppers, and broccoli. If you choose to use cornstarch in the beef marinade then it adds an additional 7 carbs to the total recipe making the total recipe 8.28 grams of carbs per person. Leaving out the cornstarch reduces the carbohydrate count to 6.88 grams per serving. I will say up front, that I calculated the nutritional information on the basis of five adult servings, but the total recipe could have easily served seven adults, expect some of us had seconds….[GRIN]... Having said that, I still based all my nutritional calculations on five adult servings.

Beef Stir Fry (Yield: 5 Adult Servings)

1 ¼ lb beef shoulder steak, thin cut

1 recipe of beef marinade

1 recipe stir fry sauce

1 cup medium, dice

1 cup green bell pepper, sliced thin

1 cup yellow bell pepper sliced thin

1 cup orange bell pepper sliced thin

1 cup broccoli florets

Tenderize steaks with a meat roller and or tenderizing mallet, then cut into 1 ½ to 2 inch wide strips. Place the tenderized into a zip lock bag, and add the meat marinade and allow it to marinate for 3 to 4 hours or longer if desired.

When you are ready to stir-fry, heat a heavy skillet or wok over high heat until a bead of water vaporizes within 1 to 2 seconds of contact. Add 1 tablespoon olive oil, then add the beef, spreading pieces in 1 layer on bottom as quickly as possible. Cook, undisturbed, letting beef begin to brown, 1 minute, then stir-fry until meat is just browned on all sides but still pink in center, about 1 minute. You will need to cook the beef in small batches. When each batch of the cooked beef is done, remove it to a bowl with any liquid that was in the pan, and repeat the process until you have cooked all of your beef.

Once the beef is cooked, it's time to stir-fry the veggies. Add 1 tablespoon of olive oil and sauté the onion, and bell peppers in small batches just until the onions begin to become translucent, then remove them from the skillet to a bowl with any liquid that was in the pan, and repeat the process until you have cooked all of your veggies.

One you have stir fried the beef and the vegetables, place your broccoli in a microwave safe bowl and cook for 1 to 2 minutes until is it slightly aldente (or however you like it). Then combine all the beef and vegetables into your skillet or wok and stir fry for 1 minute. Then add the stir-fry sauce and stir-fry for an additional 30 seconds to 1 minute. Transfer the completed stir-fry to a serving platter or leave in the skillet like we do and dig in!

Beef Stir-Fry (With cornstarch in beef marinade)

Total Recipe – Calories 1608, protein 117.5 grams, fat 102.9 grams, carbohydrates 41.4

Per Serving – Calories 321.6, protein 23.5 grams, fat 20.6, carbohydrates 8.28 grams

Beef Stir-Fry (Without cornstarch in beef marinade)

Total Recipe – Calories 1578, protein 117.5 grams, fat 102.9 grams, carbohydrates 34.4

Per Serving – Calories 315.6, protein 23.5 grams, fat 20.6, carbohydrates 6.88 grams

Beef Marinade

1 tablespoon soy sauce

1 tablespoon canola oil

1 tablespoon Chinese rice wine (preferably Shaoxing)

1 tablespoon cornstarch (optional)

1 teaspoon finely grated peeled garlic

1 teaspoon ginger paste or fresh grated ginger

½ teaspoon salt

Combine all ingredients in a small bowl and mix with a fork until throughly combined, then add it to the zip lock bag that contains your beef.

Beef Marinade Recipe (With cornstarch)

Total Recipe – Calories 170, protein 1.58 grams, fat 14.1 grams, carbohydrates 9.45 grams

Per Tablespoon – Calories 34, protein 0.32 grams, fat 2.8 grams, carbohydrates 1.89 gram

Beef Marinade Recipe (Without cornstarch)

Total Recipe – Calories 140, protein 1.58 grams, fat 14.1 grams, carbohydrates 2.45 grams

Per Tablespoon – Calories 28, protein 0.32 grams, fat 2.8 grams, carbohydrates 0.49 gram

Stir Fry Sauce

3 tablespoons LCHF ketchup

2 tablespoons soy sauce

2 tablespoons canola oil

1 tablespoon oyster sauce

½ teaspoon red pepper flakes

¼ teaspoon erythritol

¼ teaspoon black pepper

Combine ingredients in a small bowl and set aside until ready to use.

Stir Fry Sauce Recipe – Calories 291, protein 1.56 grams, fat 28.1 grams, carbohydrates 8 grams

Per Tablespoon – Calories 36.3, protein 0.19 grams, fat 3.5 grams, carbohydrates 1 gram

Conclusion

This is a great beef stir-fry recipe that is loaded with goodness and is a great low carbohydrate high fat (LCHF) option for when you have a hankering for some great American style Chinese food. If you are following a strict LCHF or Ketogenic (Keto) diet, you may want to omit the cornstarch as it brings the total carbohydrate count per serving from 6.88 carbs to 8.28 carbs for the meal. Another option would be to increase the amount of meat to 2 pounds and reduce the number of veggies if you like. Increasing the meat content would not only increase the number of portions of the recipe but by shear volume decrease the total carbohydrate count as this marinade and stir-fry sauce could easily accommodate the increased amount of beef without affecting the flavor. BTW, if you do not have a good recipe for LCHF Ketchup, you can check out the link below to see how I make my own LCHF ketchup.

My family loves this recipe and I hope that you will give it a try and let us know what you think. As always, I hope that you have found this article informative and beneficial for you and your family, if so please take the time to share it with your friends so that they can benefit as well. Do not forget to follow us on our Facebook page 'CulinaryYouLCHF' or add us to your circle on Goggle+.

Similar Article On Our Blog:

Make Your Own LCHF Condiments

References:

Calorie Count, There's Strength In Numbers, accessed December 18, 2016

Fat Secret, accessed December 21, 2016

Self Nutrition Data,Know What You Eat, accessed November 19, 2016