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

Got-To Keto Avocado Ranch Dressing

 

Avocado’s healthy fats are pretty widely known, but do you know about the healthy fats in Sardines? Can’t fathom eating sardines? I know I couldn’t, but knowing their nutritional value, I wanted to find a way I could add them to my meals.  I love a good avocado ranch salad dressing, and figured it would be worth getting the best of both worlds with this dressing inspired by fresh Caesar salad dressing and a healthy keto diet…and it is so versatile you can use it for a burger sauce, and a Keto BBQ Ranch dressing. So yummy. 

I added a sugar free ketchup to this dressing which made an out-of-this-world delicious burger sauce for my Keto In-N-Out-Style Protein-Style Burger with all the benefits you get from eating avocados and sardines.

This dressing on a bed of spinach, cucumbers, tomato, and parmesan cheese is the perfect compliment to a perfectly pan seared filet of wild salmon and al dente asparagus. A ridiculously delicious and satisfying healthy keto meal wiht spot on fat-protein-carb ratios to promote fat burning.

It is also perfect with a sugar free BBQ sauce to make a Keto BBQ ranch salad with a bed of spinach, parmesan croutons for a great crunch, succulent grilled lime chicken, fresh tomato, creamy avocado, shredded jack cheese,  and diced red onion. This is one delicious complete meal healthy keto salad! You gotta try it. 

How healthy are sardines?

 First off, knowing how important Omega-3 fatty acids are may help motivate you to add more sources regularly in your diet. It’s important to get the right amount of fats for all your cellular membranes,  your brain, nervous systeoum, chemical reactions, stress and sex hormones, bile, fat soluble vitamins, eyes…the list goes on and on. Omega-3 Fatty acids can help fight anxiety and depression. They are also vital fats to transition from being a sugar-burner to a fat-burner on a healthy Keto Diet. For example, MTC’s are great for immediate and short term ketosis, but Omega-3’s provide the longer term bell curve ketosis.  GIven the importance of Omega-3’s for your body and becoming fat adapted through ketosis, sardines are a rich source worth finding ways you will be able to add them to your meals.

Literally, if eaten whole, sardines contain just about every nutrient your body needs. Knowing this fact still doesn’t make it palatable for me personally to eat these bad boys whole. A classic Caesar salad dressing that uses anchovy paste inspired me to make a dressing using sardines to boost my nutrients in my Keto meals. 

Keto Avocado Ranch Dressing

Avocado is such an important source of healthy fats, have you considered how nutrient dense sardines are? Consumed whole, they are packed with literally all the nutrients your body needs. The only issue may be how to work them into your nutrition if eating them straight is not appealing. This Avocado Ranch Dressing is inspired by a classic Caesar dressing, only adding sardines to take advantage of their jam packed nutritional value. This is also very versatile and can add sugar-free ketchup for a tasty burger sauce, or a sugar free BBQ sauce to finish off a yummy BBQ Chicken Salad. The sky is the limit!

1/2 onion or 1 shallot 

1-2 T minced garlic

2 avocados

canned wild caught sardines in olive oil (depending on your palate, you can use a whole can, half of a can, 2-3 sardines, play with the amount that works for you)

1 c full fat mayo (1/2 c each mayo & sour cream

 

1/4 c milk or milk substitute

1-2 tsp pink Himalayan salt

2-4 T buttermilk powder (4 is my preference)

1/2 c fresh parsley or 1/4 c dry

1 T fresh dill or 2 tsp dry dill

1 T fresh chives or 2 tsp dry chives

1/4 c ACV (apple cider vinegar)

1) Add all the ingredients to a blender or food processor. Adjust ingredients to taste. Start with a smaller amount of an ingredient, and increase as you test it–I love a full flavored, tangy, creamy dressing. 

2) Blend or process until smooth and everything is incorporated. 

3) Store in a glass canning jar or other air tight container. Chill in the fridge. 

Enjoy and get creative!