guide for keto diet

Saturday, 17 November 2018

Chicken Enchilada Soup ... Keto Low Carb Lunch

November 17, 2018 0
Chicken Enchilada Soup ... Keto Low Carb Lunch

Chicken Enchilada Soup

Servings: 4
Prep Time: 15 minutes
Cook Time: 45 minutes

Ingredients:

• 2 tablespoons coconut oil
• 2 medium stalks celery, sliced
• 1 small yellow onion, chopped
• 1 small red pepper, chopped
• 2 cloves garlic, minced

• 1 cup diced tomatoes
• 2 teaspoons ground cumin
• 1 teaspoon chili powder
• ½ teaspoon dried oregano
• 4 cups chicken broth

• 1 cup canned coconut milk
• 8 ounces cooked chicken thighs, chopped
• 2 tablespoons fresh lime juice
• ¼ cup fresh chopped cilantro

Instructions:

1. Heat the oil in a saucepan over medium-high heat then add the celery, onion, peppers, and garlic – sauté for 4 to 5 minutes.
2. Stir in the garlic and cook for a minute until fragrant.
3. Add the tomatoes and spices then cook for 3 minutes, stirring often.

4. Add the broth and bring the soup to a boil, then reduce heat and simmer for about 20 minutes.
5. Stir in the coconut milk and simmer for another 20 minutes, then add the chicken.
6. Cook until the chicken is heated through, then stir in the lime juice and cilantro.

Nutrition Info:

380 calories
27g fat
24g protein
12g carbs
3.5g fiber
8.5g net carbs

Kale Caesar Salad with Chicken ... Keto Low Carb Lunch

November 17, 2018 0
Kale Caesar Salad with Chicken ... Keto Low Carb Lunch

Kale Caesar Salad with Chicken

Servings: 2
Prep Time: 10 minutes
Cook Time: 10 minutes

Ingredients:

• 1 tablespoon olive oil
• 6 ounces boneless chicken thigh, chopped
• Salt and pepper
• 3 tablespoons mayonnaise
• 1 tablespoon lemon juice

• 1 anchovy, chopped
• 1 teaspoon Dijon mustard
• 1 clove garlic, minced
• 4 cups fresh chopped kale

Instructions:

1. Heat the oil in a skillet over medium-high heat.
2. Season the chicken with salt and pepper, then add to the skillet.
3. Cook until the chicken is no longer pink, then remove from heat.

4. Combine the mayonnaise, lemon juice, anchovies, mustard, and garlic in a blender.
5. Blend smooth, then season with salt and pepper.
6. Toss the kale with the dressing, then divide in half and top with chicken to serve.

Nutrition Info:

390 calories
30g fat
19g protein
15g carbs
2.5g fiber,
12.5g net carbs

Chopped Kale Salad with Bacon Dressing ... Keto Low Carb Lunch

November 17, 2018 0
Chopped Kale Salad with Bacon Dressing ... Keto Low Carb Lunch

Chopped Kale Salad with Bacon Dressing

Servings: 2
Prep Time: 15 minutes
Cook Time: None

Ingredients:

• 6 slices uncooked bacon
• 2 tablespoons apple cider vinegar
• 1 teaspoon Dijon mustard
• Liquid stevia, to taste
• Salt and pepper
• 4 cups fresh chopped kale
• ¼ cup thinly sliced red onion

Instructions:

1. Cook the bacon in a skillet until crisp then remove to paper towels and chop.
2. Reserve ¼ cup of the bacon grease in the skillet and warm over low heat.

3. Whisk in the apple cider vinegar, mustard, and stevia then season with salt and pepper.
4. Toss in the kale and cook for 1 minute then divide between two plates.
5. Top the salads with red onion and chopped bacon to serve.

Nutrition Info:

230 calories
12g fat
15g protein
16g carbs
2.5g fiber,
13.5g net carbs

Curried Chicken Soup ... Keto Low Carb Lunch

November 17, 2018 0
Curried Chicken Soup ... Keto Low Carb Lunch

Curried Chicken Soup

Servings: 4
Prep Time: 10 minutes
Cook Time: 20 minutes

Ingredients:

• 2 tablespoons olive oil, divided
• 4 boneless chicken thighs (about 12 ounces)
• 1 small yellow onion, chopped
• 2 teaspoons curry powder
• 2 teaspoons ground cumin
• Pinch cayenne

• 4 cups chopped cauliflower
• 4 cups chicken broth
• 1 cup water
• 2 cloves minced garlic
• ½ cup canned coconut milk
• 2 cups chopped kale
• Fresh chopped cilantro

Instructions:

1. Chop the chicken into bite-sized pieces then set aside.
2. Heat 1 tablespoon oil in a saucepan over medium heat.
3. Add the onions and cook for 4 minutes then stir in half of the spices.

4. Stir in the cauliflower and sauté for another 4 minutes.
5. Pour in the broth then add the water and garlic and bring to a boil.
6. Reduce heat and simmer for 10 minutes until the cauliflower is softened.
7. Remove from heat and stir in the coconut milk and kale.

8. Heat the remaining oil in a skillet and add the chicken – cook until browned.
9. Stir in the rest of the spices then cook until the chicken is done.
10. Stir the chicken into the soup and serve hot, garnished with fresh cilantro.

Nutrition Info:

390 calories
22g fat
34g protein
14.5g carbs
4.5g fiber,
10g net carbs

Fried Tuna Avocado Balls ... Keto Low Carb Lunch

November 17, 2018 0
Fried Tuna Avocado Balls ... Keto Low Carb Lunch

Fried Tuna Avocado Balls

Servings: 4
Prep Time: 10 minutes
Cook Time: 10 minutes

Ingredients:

• ¼ cup canned coconut milk
• 1 teaspoon onion powder
• 1 clove garlic, minced
• Salt and pepper
• 10 ounces canned tuna, drained
• 1 medium avocado, diced finely
• ½ cup almond flour
• ¼ cup olive oil

Instructions:

1. Whisk together the coconut milk, onion powder, garlic, salt and pepper in a bowl.
2. Flake the tuna into the bowl and stir in the avocado.

3. Divide the mixture into 10 to 12 balls and roll in the almond flour.
4. Heat the oil in a large skillet over medium-high heat.
5. Add the tuna avocado balls and fry until golden brown then drain on paper towels.

Nutrition Info:

455 calories
38.5g fat
23g protein
8.5g carbs
5g fiber
3.5g net carbs

Bacon-Wrapped Hot Dogs ... Keto Low Carb Lunch

November 17, 2018 0
Bacon-Wrapped Hot Dogs ... Keto Low Carb Lunch

Bacon-Wrapped Hot Dogs

Servings: 2
Prep Time: 10 minutes
Cook Time: 30 minutes

Ingredients:

• 4 all-beef hot dogs
• 2 slices cheddar cheese
• 4 slices uncooked bacon

Instructions:

1. Slice the hotdogs lengthwise, cutting halfway through the thickness.
2. Cut the cheese slices in half and stuff one half into each hot dog.
3. Wrap the hotdogs in bacon then place them on a foil-lined roasting pan.
4. Bake for 30 minutes or until the bacon is crisp.

Nutrition Info:

500 calories
43g fat
24g protein
4g carbs
0g fiber
4g net carbs

Ham, Egg, and Cheese Sandwich ... Keto Low Carb Lunch

November 17, 2018 0
Ham, Egg, and Cheese Sandwich ... Keto Low Carb Lunch

Ham, Egg, and Cheese Sandwich

Servings: 1
Prep Time: 30 minutes
Cook Time: 5 minutes

Ingredients:

• 1 large egg, separated
• Pinch cream of tartar
• Pinch salt
• 1 ounce cream cheese, softened
• 1 large egg
• 1 teaspoon butter
• 3 ounces sliced ham
• 1 slice cheddar cheese

Instructions:

1. For the bread, preheat the oven to 300°F and line a baking sheet with parchment.
2. Beat the egg whites with the cream of tartar and salt until soft peaks form.

3. Whisk the cream cheese and egg yolk until smooth and pale yellow.
4. Fold in the egg whites a little at a time until smooth and well combined.
5. Spoon the batter onto the baking sheet into two even circles.
6. Bake for 25 minutes until firm and lightly browned.

7. To complete the sandwich, fry the egg in butter until done to your preference.
8. Arrange the sliced ham on top of one bread circle.
9. Top with the fried egg and the sliced cheese then the second bread circle.
10. Serve immediately or cook in a greased skillet to melt the cheese first.

Nutrition Info:

530 calories
40g fat
36g protein
5.5g carbs
1g fiber
4.5g net carbs