1 bunch coriander, chopped
Directions:
Put chicken pieces in a bowl, mix with onion, lemon juice, celery, garlic, salt and pepper, cover and leave aside for 15 minutes.
Heat up a pot with the oil over medium heat, add chicken and the veggie mix and cook for 15 minutes.
Add tomatoes, bell pepper and olives, tomato sauce and stock, cover and simmer for 6-7 minutes.
Sprinkle coriander, stir, divide between plates and serve.
Enjoy!
Nutrition: calories 230, fat 3, fiber 5, carbs 6, protein 19
Chicken Breast Mix
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 6
Ingredients:
2 pounds chicken breasts, boneless and skinless
28 ounces canned tomatoes, chopped
28 ounces canned artichoke hearts, drained
1 and ½ cups veggie stock
1 yellow onion, chopped
¼ cup white vinegar
½ cup kalamata olives, pitted and chopped
2 teaspoons basil, dried
Salt and black pepper to the taste
¼ cup parsley, chopped
Directions:
Put chicken breasts in a baking dish, add tomatoes, artichokes, onion, vinegar, olives, basil, salt, pepper and parsley, introduce in the oven and cook at 400 degrees F for 30 minutes.
Divide between plates and serve.
Enjoy!
Nutrition: calories 280, fat 5, fiber 4, carbs 6, protein 15
Chicken and Dates Bowls
Preparation time: 1 hour
Cooking time: 30 minutes
Servings: 4
Ingredients:
½ onion, chopped
10 dates, chopped
1 tablespoon olive oil
2 tablespoons orange juice
2 teaspoons garlic, minced
¾ cup coconut aminos
2 tablespoons white vinegar
A pinch of salt and black pepper
2 chicken breasts, cubed
1 tablespoon cilantro, chopped
2 cups arugula
Directions:
Heat up a pan with the oil over medium heat, add onion, stir and cook for 3 minutes.
Add garlic, orange juice, dates, coconut aminos, salt, pepper and vinegar, stir, bring to a boil, simmer for 5 minutes, transfer to your blender and pulse well.
In a bowl, mix chicken with orange marinade, toss to coat and leave aside for 1 hour.
Heat up a pan over medium-high heat, add chicken and its marinade, cook for 6 minutes on each side and divide into bowls.
Also, divide the arugula, toss and serve with cilantro on top.
Enjoy!
Nutrition: calories 500, fat 6, fiber 2, carbs 10, protein 7
Chicken and Plum Mix
Preparation time: 10 minutes
Cooking time: 2 hours
Servings: 6
Ingredients:
1 whole chicken
Salt and black pepper to the taste
1 red onion, chopped
1 tablespoon olive oil
1 small ginger pieces, chopped
4 garlic cloves, minced
21 ounces plump, stones removed and chopped
6 tablespoons coconut aminos
1 tablespoon balsamic vinegar
Directions:
Put the chicken in a roasting pan, season with salt and black pepper, drizzle the oil, add the ginger, onion, garlic, plums, aminos and vinegar, introduce in the oven at 380 degrees F and roast for 2 hours.
Divide between plates and serve.
Enjoy!
Nutrition: calories 350, fat 8, fiber 4, carbs 12, protein 17
Hot Turkey Mix
Preparation time: 20 minutes
Cooking time: 60 minutes
Servings: 2
Ingredients:
2 tablespoons ghee, melted
2 garlic cloves, minced
2 avocados, peeled, pitted and cubed
Salt and black pepper to the taste
½ yellow onion, chopped
½ pound turkey meat, ground
1 teaspoon garlic powder
2 tablespoons hot sauce
A pinch of cayenne pepper
6 cups spinach
Directions:
Heat up a pan with the ghee over medium-high heat, add onions and garlic, stir and cook for 6 minutes.
Add turkey meat, hot sauce, garlic powder, cayenne, salt and pepper, stir and cook for 10 minutes more.
Add avocado and spinach, stir, cook for 1 minute, take off heat, divide into bowls and serve.
Enjoy!
Nutrition: calories 270, fat 12, fiber 3, carbs 12, protein 18
Habanero Chicken
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 2
Ingredients:
For the sauce:
1 teaspoon garlic, minced
1 and ½ teaspoons ginger, minced
2 and ½ teaspoons coconut oil
½ teaspoon habanero pepper, minced
½ tablespoon coconut aminos
¾ cup mango juice
For the chicken:
1 tablespoons coconut oil
8 ounces chicken breast, cubed
3 tablespoons tapioca flour
Salt and black pepper to the taste
Directions:
Heat up a pan with 2 and ½ teaspoons coconut oil over medium-high heat, add habanero, garlic and ginger, stir and cook for 1 minute.
Add coconut aminos and juice, stir well, cook for 10 minutes and take off heat.
In a bowl, mix coconut flour with chicken, salt and pepper and toss to coat.
Heat up a pan with 2 tablespoons coconut oil over medium-high heat, add chicken, cook for 5 minutes on each side and transfer to the pan with the sauce.
Cook everything for 10 minutes, divide into bowls and serve.
Enjoy!
Nutrition: calories 260, fat 32, fiber 6, carbs 13, protein 35
Turkey Wraps
Preparation time: 5 minutes
Cooking time: 12 minutes
Servings: 6
Ingredients:
¾ cup yellow onion, chopped
2 garlic cloves, minced
1 tablespoon olive oil
Salt and black pepper to the taste
1 tablespoon chili powder
½ cup tomato sauce
½ teaspoon sweet paprika
1 pound turkey meat, ground
1 teaspoon cumin, ground
½ cup chicken stock
1 romaine lettuce head, leaves separated
Directions:
Heat up a pan with the oil over medium-high heat, add onion, stir and cook for 2 minutes.
Add garlic, turkey, salt and pepper, stir and cook for 5 minutes.
Add stock, chili powder, paprika, cumin and tomato sauce, stir, reduce heat and simmer for 5 minutes.
Divide turkey mix into lettuce leaves, wrap and serve.
Enjoy!
Nutrition: calories 205, fat 5, fiber 1, carbs 9, protein 10
Chili Chicken Thighs
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 6
Ingredients:
4 pounds chicken thighs, skin on and bone in
1 bunch green onions, chopped
1 cup Thai sweet chili sauce
Directions:
Heat up a pan over medium-high heat, add chicken thighs and brown them for 4 minutes on each side.
Add green onions and chili sauce, toss well, cook for 30 minutes, divide between plates and serve.
Enjoy!
Nutrition: calories 200, fat 4, fiber 2, carbs 12, protein 10
Chicken Burgers
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 6
Ingredients:
1 small yellow o
nion, chopped
1 egg
2 pounds chicken breast, skinless, boneless and minced
1 garlic clove, minced
A pinch of salt and black pepper
1 teaspoon sweet paprika
3 tablespoons olive oil
Directions:
In a bowl, combine the meat with the egg, garlic, onion, paprika, salt and pepper, stir really well and shape 6 burgers out of this mix.
Heat up a pan with the oil over medium heat, add burgers, cook them for 5 minutes on each side and serve them.
Enjoy!
Nutrition: calories 189, fat 3, fiber 3, carbs 9, protein 8
Chicken and Kale Casserole
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 8
Ingredients:
3 cups chicken breast, cooked and shredded
14 ounces canned tomatoes, chopped
½ cup cilantro, chopped
10 kale leaves, chopped
½ cup green onions, chopped
1 cup tomato sauce
2 teaspoons chili powder
2 teaspoons cumin, ground
3 cups mozzarella cheese, shredded
1 tablespoon garlic powder
Cooking spray
2 jalapeno peppers, chopped
Directions:
Spray a baking dish with cooking spray.
In a bowl, mix chicken breast with cilantro, kale, green onions, tomato sauce, chili powder, cumin, garlic powder, jalapenos and mozzarella, stir, transfer to the baking dish, introduce in the oven at 350 degrees F, bake for 30 minutes, divide between plates and serve.
Enjoy!
Nutrition: calories 305, fat 12, fiber 6, carbs 12, protein 26
Almond Crusted Chicken Breasts
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 6
Ingredients:
1 and ¼ cups almonds, ground
3 chicken breasts, skinless, boneless, cut into halves and then in thin strips
1 tablespoon garlic, minced
1 teaspoon oregano, dried
A pinch of salt and black pepper
2 tablespoons olive oil
2 eggs, whisked
Directions:
In a bowl, mix almonds with garlic, oregano, salt and pepper and stir.
Dip chicken strips in eggs and then coat in almonds.
Heat up a pan with the oil over medium-high heat, add chicken strips, cook them for 10 minutes on each side, divide between plates and serve with a side salad.
Enjoy!
Nutrition: calories 183, fat 8, fiber 1, carbs 8, protein 7
Chicken and Artichokes
Preparation time: 10 minutes
Cooking time: 1 hour
Servings: 8
Ingredients:
2 yellow onions, chopped
2 pounds chicken thighs, skinless, boneless and chopped
5 garlic cloves, minced
2 tablespoons olive oil
1 cup tomato sauce
16 ounces canned artichoke hearts, drained and chopped
A pinch of salt and black pepper
2 tablespoons parsley, chopped
Directions:
Heat up a pot with half of the oil over medium heat, add chicken, cook for 4 minutes on each side and transfer to a bowl.
Heat up the pot with the rest of the oil over medium-high heat, add garlic and onion, stir and cook for 1 minute.
Add artichokes, tomato sauce, salt and pepper, stir well, bring to a simmer and cook for 3-4 minutes.
Return chicken to the pot, stir, and cover, reduce heat to low, cook for 45 minutes, add parsley, stir well, divide between plates and serve.
Enjoy!
Nutrition: calories 200, fat 4, fiber 4, carbs 10, protein 24
Chicken, Tomatoes and Green Beans
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
1 and ½ pounds chicken breasts, cubed
2 tablespoons olive oil
2 pounds green beans, trimmed
25 ounces canned tomatoes, chopped
2 tablespoons parsley, chopped
6 ounces canned tomato sauce
A pinch of salt and black pepper
Directions:
Heat up a pan with the oil over medium heat, add chicken, cook for 5 minutes on each side, add green beans, salt, black pepper, tomatoes, tomato sauce and parsley, stir, cover and cook for 20 minutes.
Divide between plates and serve.
Enjoy!
Nutrition: calories 200, fat 4, fiber 2, carbs 10, protein 12
Chicken and Cauliflower Curry
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 6
Ingredients:
1 teaspoon ginger piece, grated
1 yellow onion, chopped
3 garlic cloves, minced
1 tablespoon olive oil
2 red bell peppers, chopped
14 ounces coconut milk
2 tablespoons yellow curry powder
2 teaspoons turmeric powder
A pinch of salt and black pepper
4 cups cauliflower, florets separated and chopped
1/3 cup cilantro, chopped
1 and ½ pounds chicken breasts, skinless, boneless and cubed
1/3 cup green onions, chopped
Directions:
Heat up a pot with the oil over medium heat, add garlic, onion, bell peppers and ginger, stir and cook for 7 minutes.
Add curry powder, turmeric, chicken, cauliflower, coconut milk, salt and pepper, stir, bring to a boil, cover and simmer for 20 minutes.
Add green onions and cilantro, stir, divide between plates and serve.
Enjoy!
Nutrition: calories 220, fat 6, fiber 3, carbs 8, protein 27
Chicken and Spring Onions
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 4
Ingredients:
½ tablespoon ginger, grated
3 garlic cloves, minced
1 tablespoon coconut aminos
1 teaspoon sweet paprika
2 tablespoons tomato sauce
½ cup chicken stock
8 chicken legs
A pinch of salt and black pepper
2 bunches spring onions, chopped
Directions:
Heat up a pan with the stock over medium-high heat, add ginger, paprika, garlic, aminos, tomato sauce, salt and pepper, stir and bring to a simmer.
Add chicken and spring, onions, stir, cover the pan and cook for 40 minutes.
Divide into bowls and serve.
Enjoy!
Nutrition: calories 231, fat 3, fiber 4, carbs 11, protein 8
Black Tea Chicken
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
1 whole chicken, chopped
8 black tea bags
4 scallions, chopped
2 celery ribs, chopped
1 cup mandarin orange, chopped
¼ cup avocado mayonnaise
1 cup cashews, toasted and chopped
A pinch of salt and black pepper
Directions:
Put chicken pieces in a pot, add water to cover, also add tea bags, bring to a boil over medium heat and cook for 25 minutes until chicken is tender.
Discard liquid and tea bags but reserve about 2 ounces of the cooking liquid, transfer chicken to a cutting board, discard bones, shred meat and put it in a bowl.
Add celery, orange pieces, cashews, scallions, salt, pepper, mayo and reserved liquid, toss everything, divide into bowls and serve.
Enjoy!
Nutrition: calories 210, fat 3, fiber 3, carbs 7, protein 5
Herbal Tea Chicken Chili
Preparation
time: 10 minutes
Cooking time: 1 hour and 10 minutes
Servings: 6
Ingredients:
1 cup coconut flour
8 lemon herbal tea bags
Salt and black pepper to the taste
4 pounds chicken breast, skinless, boneless and cubed
4 ounces olive oil
4 ounces celery, chopped
1 tablespoon garlic, minced
8 ounces onion, chopped
5 ounces red bell pepper, chopped
7 ounces poblano pepper, chopped
¼ teaspoon cumin, ground
1-quart chicken stock
1 teaspoon chili powder
¼ cup cilantro, chopped
Directions:
Put flour in a bowl, add chicken pieces and toss well.
Heat up a pan with the oil over medium-high heat, add chicken, cook for 5 minutes on each side and transfer to a bowl.
Heat up the pan again over medium-high heat, add onion, celery, garlic, bell pepper and poblano pepper, stir and cook for 2 minutes.
[2018] Complete Keto Diet Cookbook Page 19