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 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.

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!