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Keto Thai Chicken Bowls

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This is the recipe where I got the idea for this meal from but used leftover cooked chicken instead of fish. It’s very much a ‘use up leftovers’ recipe. I used this peanut sauce recipe because the original Keto Thai Fish Bowls used a packet of branded Thai Coconut sauce which isn’t available in UK. This is a bit of a mix and match meal but actually it was delicious, really spicy without being hot. I also added steamed broccoli as that was another item in the vegetable tray that needed to be used. The final element in the keto bowl was a helping of year-old kimchi, a sprinkle of salted peanuts and coriander. I like this way of eating as it’s a way of portion control and makes me think about adding healthy elements.

Yields 4 servings

Nutrition:

Chicken, veg and cauliflower rice (with the fish or with chicken): 293Kcals| Carbs 8g*| Fibre 2g| Net carbs 6g| Protein 21g| Fat 19g|Saturated fat: 12g|.

Please note that the original recipe included the Kevin’s sauce which is 5g Total Carbs/serving) 3.5 servings/pack. That’s included within the nutrition – so the overall Net Carbs will be lower as I’ve used the peanut sauce.

Peanut sauce/2 Tablespoons: 108 kcals| 2.5g net carbs| 4g protein.

Keto Thai Chicken Bowls

Ingredients:

  • 2 tbsp Ghee or Butter, or Avocado oil (for dairy-free) (I used extra virgin olive oil)
  • ¼ cup finely chopped Shallots (I used a 1/4 cup of yellow onions)
  • 1 ½ cup sliced White Mushrooms
  • ¼ cup diced Red Bell Pepper (I had a yellow pepper in the fridge so diced a 1/4 cup)
  • 1 packet Kevin’s Thai Coconut Sauce (I made the peanut sauce below as we had no ready-made sauce)
  • 1 pound fresh or frozen Wild-Caught Alaskan Cod Fillets thawed (I used a pound of cooked shredded chicken)
  • 2 cups warm cooked cauliflower rice (That was plenty for 3 of us)

Method:

  • Melt ghee, butter, or oil in a 12-inch skillet until sizzling. Add shallots, red bell peppers, and mushrooms. Cook over medium heat for 4 to 5 minutes or until veggies are tender.
  • This is as far as I went with the recipe

Thai Peanut Sauce

Ingredients:

  • 1/2 cup peanut butter or almond butter (sugar free, all natural)
  • 1 tsp minced fresh ginger (I used ginger paste)
  • 1 tsp minced fresh garlic (I used garlic paste)
  • 1 Tbsp chopped fresh jalapeño pepper(I used jalapeño peppers out of a jar)
  • Tbsp fish sauce (sugar free)
  • 2 Tbsp rice wine vinegar (sugar free)
  • 1 Tbsp lime juice
  • 2 Tbsp water (It was thick so I needed to add more water to get the right consistency)
  • 2 Tbsp granulated erythritol sweetener (or to taste) (honey for Paleo) (I used one heaped teaspoon of erythritol)

Method:

  • I combined all the ingredients in a pan, stirred over low heat with a wooden spoon. I tasted and adjusted depending on flavour and consistency.
  • I added the shredded chicken to the Thai peanut sauce
  • Then make up the Keto bowls with cauliflower rice, spoon shredded chicken and sauce in, add the sautéed vegetables over the cauliflower rice and a portion of steamed broccoli. I added a heaped tablespoon of Kimchi fermented vegetables that I made last year. I finished off with a sprinkle of salted peanuts.
  • Sprinkle with coriander (Cilantro).

Easy Hollandaise Sauce

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I love hollandaise sauce over half a toasted keto roll with a slice of good quality ham or smoked salmon, topped with a poached egg and hollandaise. I have never made hollandaise sauce as I thought it was difficult. Then I found this recipe which seemed easy. I made it last night for a light supper. Not only does it seem easy, this recipe is accurate and successful. Follow the recipe carefully but I regularly lifted the pan off the heat while whisking continually to prevent it overheating. This is important as it is made thick by the emulsion between between the eggs and butter. The recipe says it should be the consistency of gravy! As I love hollandaise, I would say it’s a perfect recipe. You can use hollandaise on eggs, poached salmon, asparagus etc. Try it and enjoy. It makes 2 servings of 3 Tablespoons.

Nutrition (3 TBSP): 283 Kcals| 1g Carbs| 3g Protein| 25g Fat | 1g Fibre|

Ingredients

  • 1 large egg, separated 
  • 1 Tbsp water 
  • 1/2 Tbsp lemon juice 
  • 4 Tbsp butter* (I used lactose-free butter)
  • 1/8 tsp salt 
  • 1/8 tsp cayenne pepper 

Method

  • Separate the egg and place the egg yolk in a small saucepot. The whites can be saved for a different recipe. 
  • Add the water and lemon juice to the pot with the yolk and whisk until smooth (no heat yet).
  • Cut the butter into small pieces (about ¼ Tbsp size) , then add them to the saucepot with the egg yolk, lemon, and water.
  • Place the pot over medium-low heat. Continuously whisk as the mixture heats. First the butter will melt, then the mixture will begin to get a bit frothy. Finally, as the egg yolk begins to cook, the sauce will thicken. Make sure you’re whisking the entire time to achieve a light, smooth sauce. Once it thickens to the consistency of gravy, remove the pot from the heat. 
  • Season the sauce with salt and cayenne, then drizzle the sauce over your favorite food!

NOTES

*I use salted butter, but if you have unsalted butter simply add a pinch more salt to your sauce.

Keto Crab Cakes

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I’ve been interested in the idea of crab cakes, I’ve seen them in America but never ordered in case I didn’t like them. This recipe looked like a good chance to make them. Make sure you drain the crab fully. Mix the ingredients together and divide mixture into 8, I weighed mine to get them even. I found putting the crab cakes in the fridge for half an hour helped make them firmer for cooking. The instructions for cooking are accurate. Serve with a salad. I preferred two crab cakes with mayo on a seriously low carb bun which is 2.7g carbs. Each crab cake is 1g net carbs. So my meal was 4.7g net carbs. The crab cakes lived up to my expectations. They had a crunchy exterior and a soft delicate flavour inside. I like the flavour and texture of crab. In the UK it’s mainly dressed crab. I prefer crab cakes. This recipe is easy and the crab cakes have a very good flavour. Try the recipe and enjoy!

Prep time: 2 mins | Cook time: 10 mins | Servings: 8

Nutrition for 1 serving: calories 118 | carbs 4g | net carbs 1g | fibre 3g | fat 10g

Ingredients:

  • 3 x 6 oz cans crab meat, drained (I used 4 cans: 2 lump meat and 2 shredded)
  • 3 tbsp mayonnaise (I used a vegan mayonnaise)
  • 1 tbsp lemon juice
  • 4 spring onions, chopped (finely)
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 1 large egg
  • 1/2 cup + 1 tablespoon almond flour or crushed up pork rinds (I used almond flour)

Method:

  • In a large mixing bowl, combine all the ingredients and mix, until well combined.
  • Using your hands, form 8 large balls and press down into patties. 
  • Grease a non-stick pan and place it over medium heat. Once hot, add the patties and cook for 5 minutes, before carefully flipping and cooking for a further 5 minutes.
  • Repeat the process until all the patties have been cooked.
  • Serve either immediately, or allow the crab cakes to cool to room temperature. I served my crab cakes in a burger bun with some mayo.
  • Enjoy!!

Keto fried chicken

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I’ve never had fried chicken here or in America as I’m gluten- and dairy-free but I’ve always wanted to try it. When I saw this recipe I knew I needed to make it. I used an air fryer to cook it and sprayed it before cooking with a little oil to help crisp the coating. The flavour was good from all the spices. The almond and parmesan coating was slightly crisp and the chicken was tender. I’m guessing if I deep-fried it then the coating would be crisper. However, I really enjoyed biting through the cheesy coating into the spicy tender chicken. This is a good recipe however you cook it. I will be making this again. Try it and enjoy.

Prep time: 20 mins | Cook time: 15 mins | Servings: 6

Nutrition for 170g serving: calories 359 | carbs 1g | protein 44g | fat 18g | saturated fat 6g

Ingredients:

  • 2 pounds chicken thigh fillets (I used chicken breast)
  • 1 tsp garlic powder
  • 2 tsp celery salt
  • 1/2 tsp hot chilli powder
  • 1 tsp dried oregano
  • 1 egg
  • 2 tbsp double cream (I used a plant-based double cream)
  • 1/2 cup almond flour
  • 1/2 cup parmesan finely grated

Method:

  • Cut each chicken thigh fillet into evenly sized pieces and place into a bowl.
  • Coat chicken in garlic powder, celery salt, hot chilli powder and dried oregano, mixing well to ensure all the chicken is covered. Leave to marinate for half an hour.
  • Whisk the eggs and cream together. In a separate bowl, combine the almond flour and powdered parmesan, then pour onto a tray ready to bread the chicken.
  • Turn the deep fryer to 180 degrees Celsius and allow to heat up. I decided to cook my chicken in an air fryer instead, so I skipped this step.
  • Dip each piece of chicken in the egg mix and the roll in the almond meal and parmesan mix. Set aside on a tray until ready to fry.
  • Place chicken in the fryer basket, remembering not to over crowd the fryer, fry for around 5-7 mins or until golden brown. I skipped this step, I cooked my chicken for 15 minutes in an air fryer set at 200C.
  • Once cooked, serve and enjoy!!

Keto Coconut chicken curry

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I need a quick meal on a Monday as I’m not home until late. This recipe is simple to make. I made it in the morning, chilled it down and put it in the fridge. I actually like curry to have a chance for the flavours to develop. I prefer a dryish curry. There’s nothing worse than too much sauce. I kept the coconut water from the can to use when reheating the curry. This curry is spicy, warming and flavoursome without being harsh. It’s a quick and easy recipe but well worth making. I had it with cauliflower rice. Very satisfying, great flavour and easy. What more could you want? Please note I didn’t stick to the 3/4 cup serving as I was under my carb count for the day. I had a heaped cup of curry and enjoyed it.

Prep time: 5 mins | Cook time: 25 mins | Servings: 6

Nutrition (serving size 3/4 cup): calories 251 | fat 17g | carbs 8g | net carbs 6g | fibre 2g

Ingredients:

  • 2 tbsp olive oil 
  • 1/2 large onion, diced
  • 1 lb chicken breast, diced
  • 1 14.5-oz tin chopped tomatoes, drained
  • 7 oz coconut cream (the entire cream part skimmed from a 14-oz can)
  • 1/4 cup chicken stock
  • 4 cloves garlic, minced (I used garlic puree)
  • 1 1/2 tbsp curry powder (+1 tsp cumin if your curry powder doesn’t include it) (I used garam masala)
  • 1 tsp ground ginger
  • 1 tsp paprika (I used smoked paprika)
  • 1/2 tsp sea salt, to taste

Method:

  • Heat oil in a large pan over medium heat.
  • Add the onion and sauté for around 7 to 10 minutes, until translucent and browned.
  • Push the onion to one side.
  • Increase heat to medium high, add another tablespoon oil and the chicken. Sauté the chicken for around 1 to 2 minutes, until the outside is just browned.
  • Add the chopped tomatoes, coconut cream, chicken stock, garlic, curry powder, ground ginger, paprika, and sea salt. Stir together until well combined, adjust salt to taste.
  • Bring the sauce to a boil, then reduce heat.
  • Cover, then simmer for around 15 to 20 minutes, or until the chicken is cooked through. The sauce should be thickened, flavours developed to your liking.
  • Serve with side’s of your choice and enjoy!!