KETO Hawaiian Teriyaki Chicken, Grilled Veggies, & Coconut Cauliflower “Rice”

KETO Hawaiian Teriyaki Chicken, Grilled Veggies, & Coconut Cauliflower “Rice”

 

I would have to rate this meal as one of my all time favorites!!! Total food nirvana. The flavors are spot on, go so well together, and the coconut cauliflower rice is beyond delicious. The best part of it are all the tasty left overs! I’m salivating thinking about it. Grilling the teriyaki marinated chicken and vegetables brings another flavor dimension, brings out the caramelized sweetness of the veggies, and just overall elevates the whole dish. Fire up the grill, and dive in! Aloha flavor town!

I prefer to marinade (recipe below) the meat for at least a day or two, up to 5 days, and minimum a couple hours. When I am ready to grill up this meal, I will first set out the marinated meat on the counter to come up to room temperature while I prep the veggies and coconut rice. If you have a propane grill, don’t turn on the grill to preheat it until you are basically ready to throw everything on. 

If you have a charcoal grill, you will want to  light the briquettes and wait to throw on the meat and veggies until the coals are white and settled into a constant temp. Plan on a good 20-30 min for this. Don’t throw on the meat right after they turn white because the coals will still be cooler inside, just brown the outside of the meat rather than cooking it through evenly; the quick cooking bell peppers work well at this stage.

While the grill is heating up, I get the grated cauliflower with all the ingredients cooking on the stove, and stir as I am in and out flipping on the grill. 

Veggies to grill: Use sturdy veggies that won’t fall apart to grill without a basket, which I do not have and do not want to monkey with because that just means something else to clean and I love grilling for the lack of pans to clean.

For this meal I choose zucchini, yellow squash, bell peppers, and red onion. You also want to cut them in large enough pieces to easily flip on the grill. You also want to cut veggies of the same kind as close to uniform in size to ensure even grilling time, and large enough not to fall through the grate. I usually cut a medium sized zucchini into quarter size spears the long way. For the yellow squash I cut the skinny part off and in half, then the thicker part into quarter spears length wise. I use a metal skewer for the red onion; I cut the onion in half, the half in quarters, the skewer the sections to keep from falling apart and falling through the grates. For the bell peppers, I start by cutting the bottom off as one section, then with the stem on the bottom I cut the 3 or 4 walls as the remaining sections, discarding the seeds, ribs, and stem. My favorite bell peppers to grill are the red, orange, and yellow peppers because I find them sweeter.

Prepping the meat: I always butterfly the chicken to make sure the chicken through evenly, and it cooks faster as well–4 min on each side for a grill heated to 400 degree fahrenheit. You can also use beef in this meal, which is also so delicious. My favorite cut of beef for this is flank steak. I still do 4 min on each side, then place it on the shelf of my grill for indirect heat while I cook the veggies for the same temp; if using coals move directly off the coals to the indirect heat.

Grilling veggies: After cutting the veggies to grill size, I coat with oil and kosher salt. My favorite oil is avocado oil, but any oil with a higher heat smoke point. The zucchini, yellow squash, and red onion take the longest to grill, and I flip to cook on all sides. The bell peppers I only cook on both sides, start with the skin side down, and only cook about 3 min on the first side to make sure they don’t get too blackened; after flipping they will cook quickly.

Grilling the meat: I always cook the meat first, and put in a 9x13 pan covered in foil to rest–they will continue to cook a bit resting–and start the veggies. As the veggies finish, I have another 9x13 pan ready to put them in and cover with foil which I find they continue to steam. The larger veggies also make easier serving, and can be cut to bite size by each person unless you have kids that need assistance.

KETO Hawaiian Teriyaki Marinade

Are you missing the flavors of Hawaii but are on the KETO diet or you want a low carb alternative to a Hawaiian Teriyaki marinade? Then this recipe is perfect for you. You won’t miss the pineapple with the extract, which also cuts the sugars. The flavors are the perfect Hawaiian-Asian fusion paired perfectly with grilled veggies and coconut KETO rice (recipe below). This marinade is great for any pound of meat you prefer; multiply amounts for more than one pound of meat as needed. 

1 c soy sauce

 2 T garlic, minced

1 T fresh ginger, minced

2 T fish sauce 

1/2 c serve brown sugar, or other sugar substitute

2 limes, juiced or 2 T lime juice

1 tsp pineapple extract (optional)

1/2 c oil, I prefer avocado oil 

NOTE: Marinade meat for at least a couple hours, and up to 5 days in the fridge. This recipe is for 1 lb of meat. 

1) Add all ingredients to a a bowl or zip lock bag large enough to fit the meat. 
2) Set for a couple hours, and turn the meat to ensure even coverage. If grilling or cooking within a couple hours, bring the meat up to room temperature on the counter.  
3) Grill or cook. Let the meat rest before cutting. Svādiṣṭa KETO! That’s delicious in Hindi.

 

KETO Coconut Cauliflower “Rice”

If you love tangy sweet broccoli salad, you will love this keto version which does not skimp on flavor and will keep you burning fat!

4 c grated cauliflower*

*frozen grated cauliflower, or fresh grated cauliflower, approximately 1 head

1 can coconut milk

pink Himalayan salt to taste

 

1) In a dutch over or large pan, add the cauliflower and coconut mile. Cook over medium heat stirring intermittently until desired tenderness is achieved. 

2) Season with the salt to taste as needed. 

 

Try these other KETO, Low Carb, and Sugar-Free recipes.

Keto Beef Broccoli & Keto Cauliflower “Rice”

KETO Indian Butter Chicken & Saffron Turmeric Cauliflower “Rice”

KETO Indian Butter Chicken & Saffron Turmeric Cauliflower “Rice”

 

Can I just try to tell you how much I LOVE Indian food and starting KETO I was soooo worried about all the food I wouldn’t be able to have I had no idea the variety of food I would be able to have. AND how delicious and satisfying everything would be. I am NOT missing all the foods I was so scared I would AND I’m losing fat eating amazing food. I have been able adjust my fav regular recipes to KETO once I had enough knowledge under my belt. I was making this dish while my husband was out running errands, and he came in and was like “it smells so good, what is it?” You have to understand my husband is not KETO and prefers to get his own meals. He tried my Indian Butter Chicken on the stove and LOVED it! AND let’s talk about the Saffron Turmeric Cauli Rice! SO delicious. Seriously, I do not miss basmatti rice, or any rice like I thought I would on the KETO diet…never mind when I started I had no idea it would become a KETO Lifestyle. I had no idea that losing weight would feel so good, and be able to eat such good food! Seriously still blows me away from all I the false weight loss info that had been crammed down my throat since I was a kid.

The key to this recipe, IMO, is to make sure slow you brown the onions for about 20 min on med-low heat in butter. Browning the onions brings out their sweetness, and are just so delicious. I usually just prep the cauliflower rice and stir the onions throughout the browning process. One change I prefer that is different from most Butter Chicken recipes is that I do not add sour cream. I don’t think it needs it. Seriously delicious. 

Oh, one more thing before I share my recipe…I am not a fan of spicy food so please add cayenne pepper or anything else to achieve the heat you prefer. 

KETO Indian Butter Chicken

The aroma alone of this dish is out of this world. You will never need Indian take away, or ever need to miss out on excellent Indian food eating KETO with this recipe. Serve with Saffron Turmeric Cauliflower Rice (recipe below) and a veggie on the side like steamed buttered broccoli for a complete healthy keto meal. Add this recipe to your keto lifestyle.

4 boneless chicken breasts, cut into 1 in cubes

2 T curry seasoning*

1 tsp pink Himalayan salt

1 tsp garlic powder

 1 T lemon juice

onion, sliced 

2 T butter

1-2 T garlic, to taste

1 T tomato paste

1 c heavy whipping cream

cilantro

*NOTE: Curry seasonings is a blend of cumin, turmeric, coriander, chile, mustard, cardamon, ginger, cloves, nutmeg, cayenne, cinnamon, black pepper, saffron. My pick is by The Spice Hunter which is salt free. If you do not have this, then use about 2 tsp garam masala**, 1 tsp cumin, 1/2 tsp cinnamon, 1 1/2 tsp turmeric, 1 tsp ground ginger, 1/2 tsp chili powder.

**Garam Masala is another seasoning mix, so if you don’t have this you can add 1/2 tsp coriander, 1/2 tsp cardamom, 1/4 tsp black pepper, 1/8 tsp cloves, and 1/8 tsp nutmeg to the other spices listed in the above NOTE.

1) In a bowl or plastic bag, add the diced, chicken, curry seasoning, salt, garlic powder, and lemon juice to marinade the chicken. Preferably marinade for at least two hours, but it is still delicious and flavorful if you let it marinade while slicing and browning the onions. 
2) In a dutch oven or large saute pan, add the butter and sliced onions. Brown the onions on med-low heat for at least 20 min. This brings out the sweetness of the onions. Stir intermittently, and prep and cook the cauliflower rice (recipe below).   
3) Once the onions are browned, add the spice marinaded chicken and garlic.  Cook the chicken through on medium heat. 
4) Add the tomato paste, and stir until completely incorporated. 

5) Add the cream, stir, and cook until slightly reduced but do not boil. If needed, turn down the heat to simmer.  Serve with cauliflower rice, garnish with chopped cilantro, and enjoy! Svādiṣṭa KETO! That’s delicious in Hindi.

 

KETO Saffron Turmeric Cauliflower “Rice”

If you love tangy sweet broccoli salad, you will love this keto version which does not skimp on flavor and will keep you burning fat!

4 c grated cauliflower*

4 T butter

1 tsp onion powder

*frozen grated cauliflower, or fresh grated cauliflower

a cube chicken bouillon, crushed

1 T turmeric

2 pinches saffron threads (optional)

4 T water

salt to taste, if needed

 

1) Melt the butter in a large saute pan or dutch oven on medium heat. Add the onion powder, chicken bouillon, turmeric, saffron, and water. Stir until combined. 

2) Add the grated cauliflower. Stir until evenly coated with butter mix. Saute until tender. Strain any excess moisture. Serve with your favorite dish. Enjoy!

 

Keto Lasagna

Keto Hawaiian Teriyaki Grilled Chicken, Grilled Veggies & Keto Coconut Cauliflower “Rice”

Keto Mexican Beef Bowl & Keto Cilantro Lime Cauliflower Rice

Keto Peanut Butter Gelato

Keto Chicken Cordon Bleu & Keto Broccoli Salad

Keto Beef Stroganoff

Keto Pancakes

Keto Pizza & Keto Homemade Pizza Sauce

Keto Broccoli Beef & Keto Cauliflower Rice

Keto Hawaiian Teriyaki Grilled Chicken, Grilled Veggies & Keto Coconut Cauliflower “Rice”

Keto Lasagna

Keto Lasagna

 

One of my biggest fears starting a KETO lifestyle was giving up breads and pasta. I was so uneducated on KETO when I first started, all I knew is that it was high fat low carb and I kept seeing it with connected to IF (intermittent fasting) specifically for women over 40. I had seen many people lose and keep off a ton of fat. I had the biggest weight loss goal of my life, was in my early forties, and nothing was working. I was desperate, and I am not talking DHOBH! I started researching all I could find on KETO and IF. I learned exactly WHY all my efforts were actually making me sicker and fatter! DING DING! It made sense. The science behind it and the role hormones have in losing weight opened my whole world of feeling like I could actually lose weight and reach my goals! Then I was on the hunt for what to eat. About two months after I starting eating a KETO lifestyle and I was loving the cauliflower crust pizza which satisfied any desire for pasta, it suddenly hit me. I could made KETO LASAGNA with thin cauliflower pizza crust as the lasagna noodles! It worked out perfectly! AND it freezes so well!!!

I  literally was so thrilled how it turned out! The KETO lasagna was so freaking delicious! I had zucchini and yellow squash that I layered on top of the ricotta. I was planning to add chopped spinach to the ricotta, but completely forgot in my whole creative process making it, not sure how it would turn out. You do NOT need to add the zucchini, yellow squash, or the spinach. I absolutely LOVE the texture it adds as well as knowing I can squeeze in more veggies. I also used my homemade marinara sauce and it was yummy!

If you do not have a family that will be eating this as a meal(my husband is NOT interested in eating KETO so I am on my own with this one and we do not have kids at this point), I recommend freezing individually portioned slices of lasagna, which I am actually so excited to have in my freezer to pop in the fridge when I am off to work to have for my OMAD meal when I get home, and just throw together a big leafy green salad with NO COOKING required. 

I ended up making two 9x13 pans of this over two days of prep. I basically doubled the recipe, but that was a lot of cooking I have to admit. I used two heads of cauliflower to make the crusts/noodles, that I baked in jelly roll pans. I cut them to the 9x13 pan size for one big KETO lasagna “noodle” which was nice instead of monkeying with a load of individual noodles. I had some left over pieces that I froze for dipping in marinara sauce as needed. 

Keto Marinara Sauce

This sauce is so delicious, easy, and versatile it’s not worth trying to find a bottled version that won’t kick you out of keto. Make a big batch, portion, and store for future meals with no cooking or clean up. Use it as pizza sauce, dipping sauce, marinara for keto “noodles.” You can easily add ground meat to make an Italian meat sauce.

2 T olive oil or butter

1 chopped onion

2-4 T minced garlic

4 T-1/4 c Italian seasonings

4 cans tomato paste

4 can-fulls of water (use the empty tomato paste cans to measure-if you want a thinner sauce, add another can or two)

2 tsp pink Himalayan salt

2 T to 1/4 c sugar substitute 

1) Heat your skillet on medium heat, and add your oil or melt the butter.
2) Once hot, add your onion and garlic. Saute until transparent.
3) Stir in the Italian seasoning, then the tomato paste, and water. Stir until incorporated. Turn down to low to simmer.
4) Add the salt and sugar substitute to taste. Granulated erythritol is a great option. If you use other sugar substitutes, look at the substitution amounts so you do not add too much, or start small and go by taste. The sugar substitute cuts the acidic taste of the sauce.
5) Use right away hot as pizza sauce, marinara sauce, or store in a glass jar or air tight. Portion out and freeze for future meals in freezer bags. It usually tastes so much better after being chilled for a day, and all the flavors come together. Enjoy!

NOTE: You can replace the 4 tomato paste cans with 2 cans of tomato paste and 2 cans of tomato sauce, just reduce the water by half. I also  like adding a couple cans of diced tomatoes to add a more rustic texture and count the liquid from those cans as the water needed for the tomato paste. This can easily made into a meat sauce by browning up a pound or two of ground beef, or a ground beef and ground pork one to one mix. 

 

Keto Cauliflower Crust Pizza Lasagna “Noodles”

With less than 4 g of carbs per serving, a cauliflower pizza crust baked in a jelly roll pan, made extra thin, and cut to fit your lasagna pan make for the perfect KETO lasagna “noodle”. Layer with zucchini to add another dimension of texture, flavor, and packing more veggies to your meals. Chopped spinach added to the ricotta layer also ups the nutritional value of this meal. Don’t forget that the cauliflower is a cruciferous vegetable also packed with nutrients and fiber.  This is a great freezer meal ready to feast on when you do not want to cook. This is so delicious and satisfying, you won’t believe it is KETO!

4 c grated cauliflower

4 eggs

 

4 c grated mozzarella cheese

2 T Italian seasonings, optional

 

1) Preheat the oven to 450 degrees fahrenheit. 

2) Line a jelly roll pan with parchment paper. 

3) To grate the cauliflower quickly and easily, use a food processor with a grating attachment. Then mix all the ingredients in a large bowl.

4) Press the mix on the parchment paper to the desired thickness and shape. 

5) Bake for 25 min until browning on the top.  

6) Top with sauce, topping, and more cheese. 

7) Bake for another 10-15 min until the cheese is bubbly and browned. 

8) Let sit for 5 min. Cut and serve. 

Enjoy and get creative!

Keto Lasagna Layering and Baking

3-5 Keto cauliflower pizza crust rectangular “noodles” (recipe above)
Provolone cheese slices
Ricotta Mix:
4 c ricotta
4 eggs
1/4 c grated parmasan
1 c chopped spinach

Browned Italian Meat:
2 lbs ground beef, or a miz of 1 ob ea ground beef and ground pork (increase to 3 lbs if using 4 or 5 “noodle” layers
2 T garlic salt or garlic powder
2 T dried minced onions
2 tsp salt (optional if using garlic salt)
One recipe marinara sauce (recipe above)
Shredded mozarella

1) Preheat your oven to 400 degrees fahrenheit.
2) Trim cooled cauliflower pizza crust “noodles” (recipe above) to the size of your lasagna pans. You will need 3, 4 or 5 rectangle “noodles” depending on how tall your lasagna pan is. If your pan is 2 in deep, I would only use 3 rectangle noodles. If your pan is 3 inches deep, you can go to 4 or 5 depending on how much you layer in between.
3) Layer marinara on the bottom of the lasagna pan (9x13 pan). About 1 cup.
4) Add one rectangle lasagna “noodle.”
5) Layer provolone slices.
6) Layer the ricotta mix. Half the ricotta mix of using 3 keto “noodles”. A third if you are using 4; a qurter is using 5.
7) If you decide to layer zucchini and/or yellow squash (I use both if I have them on hand).
8) Add a layer of the browned meat (half if using 3 “noodles”), and top with 2-3 c marinara.
9) Sprinkle a thin layer of grated mozzarella.
10) Add another rectangle keto “noodle” and repeat the layers in order: provolone, ricotta mix, zucchini/yellow squash, browned meat,  marinara, grated mozzarella cheese.
11) For the last keto rectangle “noodle” layer, only top with marinara,
12) Bake for 50 min.
13) Sprinkle on a final layer of mozzarella cheese and bake for an additional 20 min.
14) Remove from the oven and let sit for 20-30 min to set up before slicing. Serve and Enjoy!
NOTE: You may freeze this dish. I recommend cooking first, and freezing in individual slices/servings by wrapping in plastic wrap or foil, and placing in a large freezer bag. Thaw in the fridge. You can freeze a whole pan, just know that is takes longer to thaw, and heat up.

Keto Beef Stroganoff

Keto Beef Stroganoff

 

Who doesn’t miss comfort foods when you are trying to lose weight? I know I do!!! Thankfully you do NOT have to miss out on KETO. I LOVE Beef Stroganoff, and the wheels just started turning to make a keto friendly version of this delicious comfort food. I mean what more do you want? Eat delicious, satisfying meals to burn massive amounts of fat! Yes please! You will love this meal. Before you know it, you won’t be missing the noddles! My biggest fear starting KETO was breads and pasta. I can tell you 6 weeks in, I do not miss it at all! Steam up a head of cauliflower, which is packed with vitamins and fibre, scoop on the Beef Stroganoff, and dig in. It may not be the most photogenic dish on the planet, but it is oh SO YUMMY! Only 4g carbs per serving. Win win!!!

The one thing that was stumping me from converting all my favorite culinary creations to KETO friendly was finding a way to thicken sauces without adding a crazy amount of carbs. I knew I needed a KETO alternative to cream of mushroom or cream of chicken soups which are a main ingredient to many of my favorite dishes. I have since learned that making a cream sauce using a thickener like cornstarch or zanthan gum opened a whole new world of KETO meals for me. 

I know you are wondering how on earth cornstarch could be KETO friendly. Know that there are about 7g of carbs in a tablespoon of cornstarch, and you can use half the amount you would have used flour to thicken a sauce. Xanthan gum is made from vegetable fibers that absorb liquids to thicken a sauce, and have 6-9g of carbs per tablespoon depending on the brand. I did order xanthan gum to try it out, and it is safe to say I will be using cornstarch from now on because it is more cost effective, and thickens just as well. 

Keto Beef Stroganoff  

Wondering how you will be able to give up your favorite comfort foods to lose weight? Well you don’t on the KETO diet! You get to eat very satisfying and delicious meals while converting your body to burn its own fat! AND you will have more energy, sleep better, think clearly, and not get gnarly cranky on a low calorie diet that only reduces your metabolism. KETO actually raises your metabolism too! So many health benefits, so now all you have to do is learn to cook KETO meals. If you love Beef Stroganoff, you will love this recipe. You won’t miss the noodles either. Steam up a head of cauliflower, dish up some sauce, and dig in! So yummy!

2 T butter

1/2 diced onion

2 T or 2 cloves minced garlic

1 lb ground beef

1 c beef stock, or bullion 

1 package sliced mushrooms

4 oz cream cheese (optional to lighten it up)

1 c heavy whipping cream

2 tsp pink Himalayan salt, or to taste

2 tsp cornstarch or xanthan gum

1 c sour cream

1 head cauliflower, cleaned and steamed

1) In a sauté pan, melt the butter on medium heat. Add the onion and garlic to sauté.

2) Add the ground beef to brown with the onion and garlic. Cook through.   

3) Add the beef stock and mushrooms. Cover until the mushrooms are cooked through. Stir intermittently.

4) Add the cream cheese (optional and you can leave out for a lighter dish), heaven whipping cream, and salt to season. Stir until evenly combined. Taste at this point to make sure the seasoning is on point. If the sauce is not rich enough, add more beef bullion or more salt. I personally like adding more bullion.

5) If using cornstarch, add to 1/4 c water to make a slurry before adding to the sauce; stir until thickened. If you are using xanthan gum, just sprinkle on top and stir in. Reduce the heat to low, and simmer until desired thickness. If the sauce if not thick enough, add more cornstarch or xantham gum in the same manner.

6) Serve on top of the steamed cauliflower, and enjoy! 

NOTE: TO freeze this dish, follow the directions but omit all dairy which does not freeze well; once thawed, add the dairy to your dish.

 

Keto Chicken Cordon Bleu and Keto Broccoli Salad

Keto Chicken Cordon Bleu and Keto Broccoli Salad

 

Since starting the ketogenic way of eating, and lost 16 lbs in the first month on top of feeling great and enjoying what I can eat, I have been converting my favorite regular recipes into keto friendly recipes and they are turning out so yummy! My most recent one is Keto Chicken Cordon Bleu and Keto Broccoli Salad. Oh man, I am salivating as I type this. AND they are so easy its almost criminal I am losing weight eating this stuff!

I was planning my husband’s birthday BBQ for friends and family who are not eating keto, and of course all the wonderful summer salads came to mind. Now that I have educated myself on keto and the science behind it, I can almost read a non keto recipe and instantly come up with a keto friendly version. Let’s face it, if you can enjoy eating while losing serious fat then the sky is the limit! The chicken cordon bleu was a momentary whim that I was able to throw together, and voila! An easy, delicious, filling keto meal was added to my keto repettoire!

Keto Chicken Cordon Bleu 

If you love the tangy zip of swiss cheese along with juicy chicken and sweet ham, but you don’t want to be kicked out of ketosis, then you don’t need to look any further! This will satisfy your craving and keep you burning fat. This recipe is for one serving, but can be easily multiplied to the desired number of servings. 

boneless chicken breast

2 slices of Swiss cheese

2 slices ham deli meat

2 T butter 

1) Butterfly your chicken breast. Tenderize it between two layers of plastic wrap until it is evenly thin.
2) Layer the cheese and ham on top of the chicken breast. Roll it up with the seam (opening) down.   
3) Heat a skillet on med, and add the butter.
4) Once the butter is melted, add the rolled chicken with the seam down to cook first. Cook without moving for 4 min.

5) Turn the chicken roll to cook on the top for 4 min. Repeat turning so all sides are completely cooked. 

6) Check that the chicken is cooked through. Once cooked, remove and let sit for 3-5 min before eating. ENjoy! 

 

Keto Broccoli Salad

If you love tangy sweet broccoli salad, you will love this keto version which does not skimp on flavor and will keep you burning fat!

4 c broccoli florets, cut to bite size pieces

1/2 red onion, diced

1 c shredded cheddar

1 c bacon, cooked and chopped

1 c pecans, chopped (omit for allergy)

 

 1/3 cup chia seeds (optional)

1 c full fat mayo

1/4 c ACV (apple cider vinegar)

2-4 T granulated erythritol or similar sugar substitute 

 

1) In a large bowl, add the broccoli, cheddar, bacon, pecans (omit for nut allergy) and optional chia seeds. I like to add chia seeds because they are rick in omega-3 fatty acids, but they are not essential. 

2) In a small bowl or larger measuring cup, mix the mayo, ACV, and sugar substitute. Adjust amounts to taste as different sugar substitutes will add a different level of sweetness. Also, if you don’t want as much tang from the ACV, reduce to 4 T. 

3) Mix the dressing to the salad ingredients until evenly incorporated. Cover and chill until ready to serve. Store in an airtight container in the fridge. Enjoy!

 

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