[2018] Complete Keto Diet Cookbook
Page 18
Directions:
Grease a baking dish with the oil, add chicken, season with a pinch of salt and black pepper, add leek, carrots, onion, lemon juice, veggie stock and tomato sauce, toss, introduce in the oven and bake at 400 degrees F for 1 hour and 30 minutes.
Carve the chicken, divide it and the veggies between plates and serve with cooking juices on top.
Enjoy!
Nutrition: calories 219, fat 3, fiber 5, carbs 6, protein 20
Indian Chicken Soup
Preparation time: 10 minutes
Cooking time: 2 hours
Servings: 5
Ingredients:
1 whole chicken, cut into medium pieces
1 yellow onion, chopped
3 and ½ quarts veggie stock
4 carrots, chopped
4 celery ribs, chopped
1 garlic clove, minced
1 teaspoon black peppercorns
6 parsley springs
A pinch of salt and black pepper
¼ cup olive oil
2 tomatoes, chopped
2 tablespoons ginger, grated
1 tablespoon tomato paste
1 cup coconut milk
1 green banana, chopped
2 tablespoons cilantro, chopped
Directions:
Put chicken in a pot, add the stock, onion and carrots, stir and bring to a simmer over medium heat.
Add peppercorns, garlic and parsley springs, stir, cover and simmer for 1 hour and 30 minutes.
Meanwhile, heat up a pan with the oil over medium-high heat, add tomatoes, ginger, tomato paste and curry powder, stir and cook for 7 minutes.
Add banana and coconut milk, stir, and pour everything over the soup, cook for 30 minutes more, ladle into bowls, sprinkle cilantro on top and serve.
Enjoy!
Nutrition: calories 219, fat 9, fiber 5, carbs 10, protein 9
Chicken and Almond Butter Stew
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 4
Ingredients:
1 cup chicken stock
1 garlic clove, minced
½ yellow onion, chopped
8 ounces chicken breast skinless, boneless and chopped
1 cup collard greens, chopped
½ cup soft almond butter
Salt and black pepper to the taste
2 tablespoons ginger, grated
Directions:
Put the stock in a pot, add garlic, chicken and onion, stir, bring to a boil over medium heat and simmer for 20 minutes.
In a bowl, mix almond butter with 1 tablespoon soup, stir well, and pour over the mix in the pot.
Add collard greens, salt, pepper and ginger, stir and cook for 5 more minutes.
Divide into bowls and serve.
Enjoy!
Nutrition: calories 209, fat 5, fiber 5, carbs 8, protein 11
Chinese Chicken Soup
Preparation time: 15 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
1 and ½ tablespoon five spice powder
3 chicken thighs boneless, skinless and cut into small pieces
A pinch of salt and black pepper
2 tablespoons olive oil
1 chili pepper, chopped
2 garlic cloves
1 head bok choy, chopped
2 tablespoons coconut aminos
½ cup cilantro, chopped
3 cups chicken stock
Directions:
Put chicken in a bowl, season with salt, pepper and five spice powder and rub.
Heat up a pot with the oil over medium heat, add garlic and chili pepper, stir and cook for 3 minutes.
Add chicken, bok choy, aminos and stock, stir, cook for 12 minutes, divide into bowls and serve with chopped cilantro on top.
Enjoy!
Nutrition: calories 227, fat 4, fiber 5, carbs 10, protein 9
Chicken and Bacon Soup
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
12 ounces chicken thighs, skinless, boneless and cubed
3 smoked bacon slices, chopped
1 cup tomato, chopped
½ cup yellow onion, chopped
1 garlic clove, minced
2 tablespoon oregano, chopped
Salt and black pepper to the taste
3 cups veggie stock
2 tablespoons cilantro, chopped
Directions:
Heat up a pot over medium-high heat, add bacon, stir, cook for 7 minutes, take off heat and transfer to a bowl
Heat up the same pot over medium heat, add chicken, cook for 6 minutes, and put in the same bowl with the bacon.
Return the pot to medium heat one more time, add garlic and onion, stir and cook for 4 minutes.
Add tomato, salt, pepper, oregano, bacon, chicken and stock, stir, bring to a boil, cook for 6 minutes more, add parsley, stir, ladle into soup bowls and serve.
Enjoy!
Nutrition: calories 205, fat 4, fiber 5, carbs 12, protein 26
Chicken, Sausage and Apples Soup
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
½ teaspoon fennel seeds
1 tablespoon olive oil
2 teaspoons caraway seeds
1 and ½ cups yellow onion, chopped
½ cup carrots, chopped
3 garlic cloves, chopped
½ cup celery, chopped
5 cups chicken stock
4 ounces chicken sausage, sliced
2 cups chicken breast, already cooked and shredded
2 cups apple, chopped
Salt and black pepper to the taste
Directions:
Heat up a pan over medium-high heat, add fennel and caraway, stir and cook for 2 minutes.
Add carrot, onion, celery and garlic, stir and cook for 6 minutes.
Add sausage and spices, stir and cook 1 more minute.
Add stock, stir, bring to a boil, cover, reduce heat to medium and cook for 10 minutes
Add chicken breast, apple, salt and pepper, stir, cook for 3 more minutes, ladle into bowls and serve.
Enjoy!
Nutrition: calories 228, fat 9, fiber 4, carbs 11, protein 14
Italian Chicken Wings
Preparation time: 10 minutes
Cooking time: 1 hour and 15 minutes
Servings: 6
Ingredients:
2 pounds chicken wings
1 tablespoon Italian seasoning
A pinch of salt and black pepper
2 tablespoons olive oil
1 and ¼ cups balsamic vinegar
3 garlic cloves, minced
Directions:
Spread the chicken wings in a baking dish, add Italian seasoning, salt, pepper and the olive oil, toss to coat, transfer to a baking pan and bake in the oven at 410 degrees F for 1 hour.
Meanwhile, heat up a pan over medium heat, add garlic and vinegar and applesauce, stir, bring to a boil, simmer for 10 minutes, add this over the chicken wings, bake in the oven for 5 minutes more, divide them between plates and serve.
Enjoy!
Nutrition: calories 240, fat 4, fiber 5, carbs 7, protein 10
Chicken and Orange Casserole
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 6
Ingredients:
2 tablespoons olive oil
4 chicken breasts, halved, skinless and boneless
2 carrots, chopped
A pinch of salt and black pepper
1 yellow onion, chopped
¼ cup almond flour
½ cup orange juice
10 ounces chicken stock
½ cup parsley, chopped
½ cup coconut milk
2 and ½ cups flax meal
Direct
ions:
Put the chicken in a pot, add water to cover, bring to a boil over medium heat, simmer for 10 minutes, drain and transfer to a bowl.
Heat up a pan with the oil over medium-high heat, add onion, carrots, salt, pepper and almond flour, stir and cook for 10 minutes.
Add stock, orange juice, chicken and half of the parsley, bring to a boil, take off heat, combine with the coconut milk, toss, transfer everything to a baking dish, introduce in the oven at 375 degrees F and bake for 15 minutes.
Meanwhile, in a bowl, mix flax meal with the rest of the parsley, sprinkle this over the chicken, bake for 6 more minutes, divide between plates and serve.
Enjoy!
Nutrition: calories 320, fat 4, fiber 6, carbs 8, protein 15
Lemon Chicken Chili
Preparation time: 10 minutes
Cooking time: 1 hour and 10 minutes
Servings: 8
Ingredients:
1 cup coconut flour
8 lemon tea bags
A pinch of salt and black pepper
4 pounds chicken breast, skinless, boneless and cubed
4 tablespoons olive oil
4 ounces celery, chopped
3 garlic cloves, minced
2 yellow onion, chopped
2 red bell pepper, chopped
¼ teaspoon cumin, ground
1-quart veggie stock
1 teaspoon chili powder
¼ cup cilantro, chopped
Directions:
Put flour in a bowl, add chicken pieces and toss well.
Heat up a pot with the oil over medium-high heat, add chicken, cook for 5 minutes on each side and transfer to a bowl.
Heat up the pot again over medium-high heat, add onion, celery, garlic and bell pepper, stir and cook for 2 minutes.
Add stock, chili powder, cumin, salt, pepper, chicken and tea bags, stir, bring to a simmer, reduce heat to medium-low, cover and cook for 1 hour.
Discard tea bags, add cilantro, stir, divide into bowls and serve.
Enjoy!
Nutrition: calories 255, fat 12, fiber 3, carbs 9, protein 8
Chicken and Mushrooms Soup
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 6
Ingredients:
2 chicken breasts, cooked, skinless, boneless and shredded
A pinch of salt and black pepper to the taste
1 and ½ cups mushrooms, chopped
1 yellow onion, chopped
3 garlic cloves, minced
4 cups spinach
1 tablespoon olive oil
6 cups veggie stock
Zest of ½ lime, grated
½ handful cilantro, chopped
3 green onions, chopped
Directions:
Heat up the pot again with the oil over medium heat, add mushrooms and onions to the pot, stir and cook for 5 minutes.
Add carrots and garlic, stir and cook for 5 minutes more.
Add spinach, salt, pepper, stock and chicken, stir, bring to a boil, reduce heat to medium-low and simmer for 20 minutes.
Add lime zest, stir, ladle into bowls and serve with cilantro and green onions sprinkled on top.
Enjoy!
Nutrition: calories 245, fat 2, fiber 3, carbs 5, protein 6
Chicken and Radishes
Preparation time: 10 minutes
Cooking time: 35 minutes
Servings: 4
Ingredients:
8 chicken things
A pinch of salt and black pepper
1 tablespoon olive oil
1 cup veggie stock
12 radishes, halved
2 tablespoon chives, chopped
Directions:
Heat up a pot with the oil over medium-high heat, add chicken, salt and pepper, stir and brown for 7 minutes on each side.
Add stock and radishes, stir, reduce heat to medium, cover and simmer for 20 minutes.
Add chives, stir, divide everything between plates and serve.
Enjoy!
Nutrition: calories 237, fat 10, fiber 3, carbs 9, protein 16
Chicken and Broccoli Salad
Preparation time: 10 minutes
Cooking time: 12 minutes
Servings: 4
Ingredients:
3 medium chicken breasts, skinless, boneless and cut into thin strips
12 ounces broccoli florets, roughly chopped
5 tablespoon olive oil
A pinch of salt and black pepper
2 tablespoon vinegar
1 and ½ cups peaches, pitted and sliced
1 tablespoon chives, chopped
2 bacon slices, cooked and crumbled
Directions:
In a bowl, mix 4 tablespoon oil with vinegar, salt, pepper, peaches and broccoli, toss and leave aside for now.
Heat up a pan with the rest of the oil over medium-high heat, add chicken, season with a pinch of salt and pepper, cook for 6 minutes on each side and divide between plates.
Add peaches and broccoli mix, toss and serve with chopped chives and crumbled bacon on top.
Enjoy!
Nutrition: calories 200, fat 15, fiber 3, carbs 10, protein 16
Spicy Chicken
Preparation time: 20 minutes
Cooking time: 35 minutes
Servings: 4
Ingredients:
For the sauce:
1 yellow onion, chopped
28 ounces canned tomatoes, chopped
3 dried chipotle chilies, chopped
4 garlic cloves, peeled
1 jalapeno pepper, seeded and chopped
½ cup cilantro, chopped
1 cup hot water
2 tablespoons olive oil
A pinch of salt and black pepper
For the chicken:
2 cups chicken meat, cooked and shredded
2 avocados, pitted, peeled and sliced
Directions:
Put dried chipotle peppers in a bowl, add hot water, leave aside for 20 minutes, drain and reserve water.
Transfer peppers to your blender, add canned tomatoes, reserved water, onion, garlic, jalapeno, oil, cilantro, salt and pepper, pulse very well, transfer this to a pan, bring to a boil over medium heat, cook for 20 minutes and take off heat.
Spoon this sauce into 6 ramekins, divide chicken and avocado and serve.
Enjoy!
Nutrition: calories 190, fat 5, fiber 5, carbs 8, protein 12
Ginger Chicken
Preparation time: 30 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
4 chicken breasts, boneless and skinless
A pinch of salt and black pepper
1 tablespoon ginger, grated
1 tablespoon garlic, minced
2 tablespoons coconut aminos
3 tablespoons olive oil
¼ teaspoon chili paste
Directions:
In a bowl, mix ginger with garlic, coconut aminos, olive oil and chili paste and stir very well.
Put chicken breasts in a bowl, add the ginger mix, toss to coat and leave everything aside for 30 minutes.
Heat up your kitchen grill over medium-high heat, chicken , cook for 5 minutes, flip and cook for 5 more minutes, transfer them to a cutting board, slice and serve with a side salad.
Enjoy!
Nutrition: calories 240, fat 5, fiber 8, carbs 10, protein 10
Chicken and Red Vinegar Mix
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 4
Ingredients:
1 big chicken, cut into medium pieces
3 tablespoons olive oil
Salt and black pepper to the taste
12 garlic cloves, minced
3 tablespoons ghee, melted
1 cup red vinegar
2 cups chicken stock
¼ cup coconut cream
Directions:
Heat up a pan
with the oil and the ghee over medium heat and cook them for 3 minutes on each side.
Add garlic cloves, salt, pepper and bay leaf, stir, cook for 8 minutes more and transfer to a plate
Add the vinegar, the stock and the cream to the pan, stir, cook for 15 minutes more, return the chicken, cook for 4 minutes more, divide between plates and serve.
Enjoy!
Nutrition: calories 240, fat 4, fiber 5, carbs 9, protein 19
Braised Chicken
Preparation time: 15 minutes
Cooking time: 25 minutes
Servings: 6
Ingredients:
2 pounds chicken, chopped
½ cup celery, chopped
1 tablespoon lemon juice
1 red onion, cut into wedges
Salt and black pepper to the taste
½ teaspoon garlic, chopped
2 tablespoons olive oil
1 cup veggie stock
2 green bell peppers, chopped
4 plum tomatoes, cut into wedges
1 cup tomato sauce
¼ cup olives, pitted and halved