Filipino Chicken Adobo with Cauliflower Rice From: http://blog.stuffimakemyhusband.com/2011/06/filipino- chicken- adobo- coconut- cilantro.html Total Time: 50 minutes Cook: 45 minutes Chicken Adobo 4 chicken thighs ¾ cup soy sauce ½ cup cider vinegar 5 garlic cloves, smashed 2 bay leaves 1 chipotle pepper, chopped ½ tsp freshly ground black pepper Coconut- Cilantro Cauliflower Rice 1 head cauliflower, leaves and large stem removed, cut into chunks 1/3 cup unsweetened coconut flakes ½ Tbsp fresh grated ginger ¼ - ½ tsp cayenne pepper 1 cup fresh cilantro sprigs ½ cup roughly chopped scallions 2 tsp coconut oil (optional) Salt, to taste For the chicken: 1. Combine all ingredients in a large saucepan with 1 cup water. Bring to a boil over high heat. Reduce to a slow simmer and cook, covered, for about 30 minutes or until done, turning halfway through. 2. Meanwhile, line a broiler pan with foil and heat the broiler on high. Remove the chicken from the pot, gently pat dry with paper towels, and place skin side up on the pan. Broil until the skin is crisp. 3. While chicken is broiling, reduce the cooking liquid to 1 cup. Strain out the solids and serve alongside the chicken and "rice. For the cauliflower rice: 1. Toast the coconut flakes in a 350 o oven, or a toaster oven, until golden brown. 2. Pulse the cauliflower in a food processor until it resembles rice. Set aside and clean food processer. 3. Put all remaining ingredients in the food processor. Blend until very finely chopped. 4. Combine the mixture with the cauliflower. Place in a large microwave- safe dish. Cover and microwave on high for about 4 minutes. Toss with a fork and taste. Cook for another minute or two if necessary. Chicken: Calories: 469.1 Fat: 32.4g Net carbs: 4.9g Protein: 36.2g Cauliflower Rice: Calories: 73.8 Fat: 3.5g Net carbs: 5.5g Protein: 3.5g
Pesto Egg Muffins From: https://ketodietapp.com/blog/post/2015/05/03/pesto- egg- muffins Total Time: 30 minutes Cook: 25 minutes 2/3 cup frozen spinach, thawed and excess water removed 3 Tbsp pesto ½ cup kalamata or other olives, pitted ¼ cup sun- dried tomatoes, chopped 125g soft goat cheese or feta 6 large eggs Salt and pepper to taste 1. Preheat the oven to 350 o F. Squeeze out the excess water from the spinach, deseed and slice the olives, and chop the sun- dried tomatoes. 2. Crack the eggs into a bowl, add the pesto and season with salt and pepper to taste. Mix until well combined. 3. Divide the spinach, crumbled goat cheese, sun- dried tomatoes, and olives evenly into a muffin pan. Pour in the egg & pesto mixture and transfer into the oven. Bake for 20-25 minutes or until browned on top and cooked inside. 4. When done, remove from the oven and set aside to cool down. Store in the fridge for up to 5 days. Serves: 10 Serving Size: 1 muffin Calories: 125 Fat: 10.2g Carbs: 1.9g Fiber: 0.7g Net carbs: 1.2g Protein: 6.9g
Tilapia Al Ajillo From: http://www.food.com/recipe/tilapia- al- ajillo- garlic- tilapia- 57919 Total Time: 20 minutes Cook: 15 minutes 1½ lbs tilapia fillets 4 garlic cloves, thinly sliced 3 Tbsp olive oil Salt and pepper Lemon, for serving Chopped parsley, for garnish 1. Season tilapia fillets with salt and pepper. 2. Heat oil in a skillet over medium heat. Put fillets in first, and when they start to turn color a bit (after 1-2 minutes) add garlic slices. 3. Continue cooking about 4 minutes or so, then flip fillets. Fry until cooked through, and fish flakes easily with a fork- - this will depend entirely on the thickness of your fillets, so you will need to watch them carefully. 4. The garlic should turn a dark golden brown, but not be burned, if you notice that the garlic is starting to burn, spoon it over the fish, so it is no longer in contact with the pan. 5. Serve with freshly squeezed lemon juice and garnish with chopped parsley. Calories: 260.5 Fat: 13.05g Carbs: 1.73g Fiber: 0.13g Net carbs: 1.6g Protein: 34.5g
Chicken Bacon Alfredo From: https://www.reddit.com/r/ketorecipes/comments/1h7xb0/ chicken_bacon_alfredo_xpost_to_rketo/ Total Time: 25 minutes Cook: 20 minutes 1 lb. boneless skinless chicken, cubed 3 strips thick cut bacon 2 Tbsp butter 1 package frozen broccoli 1 tsp minced garlic 1 Tbsp Italian seasoning ¾ cup heavy cream ½ cup grated parmesan cheese Salt and pepper, to taste 1. Fry up the bacon in a large skillet. 2. While the bacon is frying, steam the broccoli in the microwave. When the bacon is almost crisp, remove from heat and place on a paper towel to cool and drain. Add butter to bacon grease. 3. Sauté garlic in the butter/grease mixture. Add chicken, Italian seasoning, salt and pepper, and sauté 3-5 minutes, or until done. You may wish to go light on the salt the bacon and parmesan are already salty. 4. Once the chicken is cooked, add the cream. Bring to a boil, and then lower the heat and simmer for about 3 minutes, or until slightly thickened, stirring occasionally. 5. Meanwhile, tear or chop up your bacon. Add it to the creamy chicken mixture. Drain your broccoli and add it to the skillet. Stir it up. Sprinkle your parmesan on top and give it a good stir. Add more parmesan or more cream if your sauce is too thick or too thin. Calories: 411 Fat: 30g Net carbs: 5g Protein: 28g
Portobello Bun Burgers From: http://www.ruled.me/guilt- free- portobello- bun- burgers/ Total Time: 20 minutes Cook: 15 minutes For the Portobello bun: 2 Portobello mushroom caps ½ Tbsp coconut oil 1 clove garlic, minced 1 tsp oregano A pinch of salt A pinch of freshly ground black pepper Burger patty: 6 oz. ground beef 1 Tbsp Dijon mustard 1 tsp salt 1 tsp freshly ground black pepper ¼ cup cheddar cheese (optional) 1. Preheat your griddle to high. 2. In a bowl, combine the coconut oil, garlic, oregano, salt and pepper. 3. Clean Portobello mushrooms by scraping out the gills. Add Portobello caps, brush with the mixture to coat, and let them marinate until ready to grill the meat. 4. In a separate bowl, combine ground beef, Dijon mustard, salt, pepper, and cheese. 5. Form meat mixture into a rounded patty. 6. Place Portobello buns on a grill and let them cook for about 8 minutes or until heated through. 7. Add burger to grill and cook for 5 minutes per side (for medium rare burgers). Remove Portobello caps and burger from the grill. 8. Wrap the burger between the two mushroom buns, and add toppings, such as sugar- free ketchup, onion, arugula, tomato, etc. Note that the recipe can easily be scaled down if you d prefer a smaller burger, buy smaller Portobello caps and use less meat. Serves: 1 Serving Size: 1 burger Calories: 735 Fat: 48g Carbs: 8g Fiber: 4g Net carbs: 4g Protein: 60g