Categories
Keto Recipes

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”

Categories
Keto Recipes

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”

Categories
Keto Recipes

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.

 

Categories
Keto Recipes

Mexican Keto Beef Rice Bowl

 

One of the food items I was so worried to give up starting Keto was rice. Finding a rice substitute didn’t cross my mind until weeks later. Hallelujah for cauliflower rice! This Mexican Keto Rice Bowl hit the spot and was so delicious. A guilt-free and healthy keto meal. Start with a perfectly marinated steak, lime-cilnatro keto “rice,” pico de gallo, spinach, lettuce, jack cheese, and guacamole! Ole Keto!

I got the idea when my husband went to go get himself a burrito, and a burrito bowl came to mind. I was surprised I had not thought to create a keto burrito bowl before. A lovely marinated steak on the grill, with fresh pico & guac, shredded jack cheese on a bed of spinach and lettuce sounded beyond perfection. The only thing I had to do was whip it up. I always make extra to cook once and feast many times!

Try the Keto Tortilla Chips too! Ridiculously goood. 

Mexican Keto Steak

This marinade is so fast and delicious that the flavor it adds to steak for a Mexican dish makes it better than restaurant dishes in the comfort in your own home. Perfect for a low carb high fat Keto diet. Pair with Keto Cauliflower Cilantro-Lime “Rice,” spinach, lettuce, Pico de Gallo, shredded jack cheese, and Guacamole. Ole Keto! 

4 lbs steak, portioned into 3-5 oz servings

1/2 red onion

2 T minced garlic

2 T chili powder

1/4 Olive Oil

 

2 T cumin

1 tsp oregano

1 T pink Himalayan salt

I lime, juiced

1/4 ACV (apple cider vinegar)

 

1) Set your steak out as you make the marinade to bring up to room temperature.
2) Add the remaining ingredients to a blender, and blend until smooth. Add water one tablespoon at a time if needed.  
3) Place the steak in a bowl or zip lock bag. Pour in the marinade, and set for at least 30 minutes.
4) To grill: heat the grill to 450 to 500 degrees F. Grill 2-3 minutes per side, up to 4 minutes for a thicker steak. 

On the stove: heat a skillet to med-high heat. Add 1 T olive oil and 1 T butter, and sear both sides of the steak 2-4 minutes per side, depending on thickness and desired wellness. 
5) Take the steak off the heat, and let rest for 5-10 minutes before slicing. FOr a Beef Burrito Bowl, cut the steak into bite size cubes.  Enjoy!

Keto Cauliflower Cilnatro-Lime “Rice”

With less than 4 g of carbs per serving, and no rise time, this delicious pizza crust is so fast, easy, and satisfying. Top with your favorite keto approved sauce and toppings. Bake once, and use for multiple keto meals. Add a large leafy greens salad, and you have a balanced healthy keto meal with no guilt. Half the recipe for a smaller pizza.

4 c grated cauliflower

1 lime, juiced 

 

2 T butter

2 T chopped cilantro

 

1) Grate the cauliflower. To grate the cauliflower quickly and easily, use a food processor with a grating attachment.

2) Heat a pan on the stove on medium heat.

3) Melt the butter, add the cauliflower, and the lime juice. Saute on medium heat, and cover to steam for 5 min. Stir and steam until the preferred texture is reached.

4) Season with pink Himalayan salt to taste. 

5) Serve immediately. Store in an air tight container in the fridge, or freeze for future meals. 

 

Categories
Keto Recipes

Low Carb Keto Pizza: Less Than 4g Net Carbs Per Serving

 

If you haven’t tried a Cauliflower Pizza and you are dying for pizza on keto, you need to!!! You will not miss the original thing. I was so worried, but thought I would go for it. It was amazing! My husband and guests are not keto and they loved it. I was also so relieved I didn’t order a low carb pizza from the local pizza shop because I found out it is made with rice starch, rice flour, and sugar…more gluten free but NOT Keto friendly. Phew, I missed that bullet. AND, the pizza sauce I made doubles as a delicious marinara sauce, and it freezes so well. I make a big batch to minimize my cooking and clean up. I love cooking once, and feasting many times!

I was so nervous starting keto, giving up carbs, the failure of previous “diets”, and so nervous about the cauliflower pizza crust. It didn’t sound appealing, but I was committed and wanted to give it a go. It was so delicious!!! And it was so satisfying. I ended up having enough for multiple meals later. It is easy to freeze as well. I am a big fan of cooking once, and feasting multiple times!  

I love a supreme pizza. I topped my pizza with pepperoni, mushrooms, bell peppers, & black olives. So good! It felt like I was cheating on my keto! I also dipped it with some extra sauce. I’m salivating just writing about it. ANd it is so much easier than a wheat dough crust!

Try the BBQ Chicken Keto pizza too! Ridiculously goood. 

Keto Pizza & 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

1/2 chopped onion

2 T minced garlic

4 T 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 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!

Keto Cauliflower Crust Pizza

With less than 4 g of carbs per serving, and no rise time, this delicious pizza crust is so fast, easy, and satisfying. Top with your favorite keto approved sauce and toppings. Bake once, and use for multiple keto meals. Add a large leafy greens salad, and you have a balanced healthy keto meal with no guilt. Half the recipe for a smaller pizza.

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 pizza pan or cookie sheet 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 20-30 min until browning on the top.  The thicker the crust the longer baking time. 

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!