This easy butterflied chicken is the perfect low-carb dinner for busy weeknights. It only takes 20 minutes to prepare with a few common ingredients.

There’s nothing as nourishing and comforting as crisp chicken served with creamy garlic spinach and capers. It's high in protein to keep hunger at bay, and it's ultra low in carbs which is ideal for those who are following a very low-carb keto diet.

And if you like fish, make sure to try my Keto Tuscan Sea Bass with Creamy Spinach. It's just as easy, quick and delicious!

We all have different dietary needs so it's only natural that you may need to adjust the macros in this recipe. You can make any adjustments directly in the KetoDiet App by cloning any of the recipes from my blog and customizing them to fit your macros and preferences.

Preparation time

Hands-on:    15 minutes
Overall:     20 minutes

Nutritional values (per serving, 1 chicken breast + about 115 g/ 4 oz spinach)

Total Carbs 8 grams
Fiber 3.6 grams
Net Carbs 4.4 grams
Protein 43.2 grams
Fat 27.4 grams
of which Saturated 12.1 grams
Energy 434 kcal
Magnesium 168 mg (42% RDA)
Potassium 1,396 mg (70% EMR)

Macronutrient ratio: Calories from carbs (4%), protein (40%), fat (56%)

Ingredients (makes 2 servings)

  • 2 skinless chicken breasts (300 g/ 1.6 oz)
  • sea salt and pepper, to taste
  • 1 tbsp extra virgin olive oil or ghee (15 ml)
  • 1 tbsp butter or ghee
  • 2 cloves garlic, minced
  • 1/4 cup cream cheese or goat's cheese (60 g/ 2.1 oz)
  • 3 tbsp grated Parmesan cheese (15 g/ 0.5 oz)
  • 1 tbsp capers (9 g/ 0.3 oz)
  • 300 g fresh spinach or frozen spinach, thawed and drained (10.6 oz)
  • Optional: fresh parsley, basil, chillies and/or lemon to serve

Instructions

  1. To butterfly the chicken breast, place it on a chopping board. Placing your hand flat on top of the chicken breast, use a sharp knife to slice into one side, starting at the thicker end and ending at the thinner point. Be careful not to cut all the way through to the other side. Open the breast so that it resembles a butterfly, about 1/2 inch (1 cm) thick. Season with salt and pepper.
  2. Heat a large skillet greased with ghee over medium-high heat. Once hot, add the butterflied chicken. Cook undisturbed for 5 to 7 minutes. Rotate the pan halfway through to ensure even cooking. Then flip the chicken over and cook for 1 minute. Transfer the chicken to a plate and keep warm.
  3. Wash the spinach and place in a salad spinner to drain.
    Note: You can use frozen & thawed spinach instead of fresh. Once thawed, squeeze out any excess water before adding to the pan.
  4. To the pan where you cooked the chicken, add the butter and minced garlic. Cook until fragrant for 2 to 3 minutes. Add the spinach and cook until wilted, for 1 to 2 minutes.
  5. Stir in the cream cheese, parmesan and capers and cook for another minute.
  6. Add back the chicken breasts and gently heat through.
  7. Serve while still warm or let it cool down and refrigerate for up to 4 days.


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Keto Butterflied Chicken with Garlic Spinach

Halloumi cooked with creamy homemade curry sauce and served with herbed cauliflower rice. A simple but delicious vegetarian keto dinner in less than 20 minutes!

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Low-Carb Curried Halloumi Skillet

This delicious homemade morello cherry liqueur is an old family recipe made low-carb! Dark rum infused with sour cherries, warming spices and zingy lemon. A tasty sugar-free fruit liqueur everyone will love!

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Low-Carb Sour Cherry Liqueur (Griotka)

The best way to make chicken wings in the oven. Deliciously spiced and ultra-crispy chicken wings served with Harissa mayonnaise. You will never want to make wings any other way!

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Crispy Keto Harissa Chicken Wings

This one is for all coffee lovers! This soft and creamy, no icy keto coffee ice cream recipe is a remake of my Keto Vanilla Ice Cream but with a tasty coffee twist!

It's the creamiest, silkiest keto ice cream you will ever try — all with just a few ingredients; cream, eggs, low-carb sweetener and coffee, plus vanilla and cinnamon for extra flavor. That's it!

How To Make Soft Keto Ice Cream?

So what's the secret to truly soft and creamy keto ice-cream that isn't hard as rock? It's called Allulose and it's possibly the best low-carb sweetener. Allulose tastes and caramelizes just like sugar which means that you can finally make smooth, no gritty, no icy ice cream, Sugar-Free Marshmallows and even Keto Caramel Sauce that taste just like the real deal — all 100% keto friendly.

And it's not just the texture. Compared to sweeteners like Erythritol and Stevia, Allulose has no cooling effect and no bitter aftertaste. It's just like sugar but with none of the carbs.

Where to Buy Allulose

There are a few options available on Amazon. The brand I use and like is RxSugar. If you live in the US you can get RxSugar 20% off by using this link (affiliate link) or by using the code KETODIET20 at checkout.

Sweetener Alternatives to Allulose

Allulose is awesome but it may not be available where you live. In the US it's available on Amazon and in the UK you can find it in select online shops.

If you can't find Allulose and want to keep your ice cream soft and creamy, use Erythritol, Swerve or monk fruit based sweetener, and ad one of the following ingredients:

  • Vodka or other similar alcoholic drink — about 1/4 cup (60 ml, or at least 2 tablespoons). Vodka is best as it's neutral and leaves no aftertaste.
  • Vegetable glycerin — 1-2 tablespoons. This ingredient will prevent crystallisation. It shouldn't spike you blood sugar levels but I personally count all of the carbs in it because it has more calories than sugar.
  • MCT oil — about 1/4 cup. I use it in other ice-cream recipes but I'm not sure how that would work in this one. It may "deflate" the fluffy texture.
  • Also, put the ice-cream in single-serving containers so you don't have to wait for too long until it softens when taken out of the freezer.

How To Use Leftover Egg Whites

For this low-carb ice cream recipe you will only need egg yolks. You can use the leftover egg whites to make other keto recipes such as:

How To Make Ice Cream Without Ice Cream Maker

This recipe uses an ice cream maker but you can also make it using a simple no-churn method by using my Keto Condensed Milk just like I did in this Blue Moon Ice Cream and .

To do that, make the custard without the sweetener (only egg yolks, cream, coffee, vanilla and cinnamon). Once cool, whip using an electric mixer. Fold in up to 1 cup (240 ml) of regular or dairy-free Keto Condensed Milk (instead of the sweetener). For soft ice cream, you can also add some vodka, vegetable glycerine or MCT oil (see tips above). Place in the freezer and freeze until set, for about 4 hours.

How to Serve Keto Ice Cream

You can serve this low-carb ice cream simply in a serving bowl or with my Low-Carb Sugar Cones drizzled or dipped in some melted dark chocolate or sugar-free chocolate, and sprinkled with crumbled nuts.

Finally, a quick no-leak tip: Drizzle some dark chocolate inside the cone to seal it so the melting ice cream doesn't easily soak through.

Preparation time

Hands-on:    10 minutes
Overall:      2 hours

Nutritional values (per serving, 2 scoops, 150 g/ 5.3 oz)

Total Carbs 4.1 grams
Fiber 0.1 grams
Net Carbs 4 grams
Protein 3.7 grams
Fat 41 grams
of which Saturated 25.3 grams
Energy 412 kcal
Magnesium 8 mg (2% RDA)
Potassium 100 mg (5% EMR)

Macronutrient ratio: Calories from carbs (4%), protein (4%), fat (92%)

Ingredients (makes 6 servings)

Instructions

  1. Separate the egg yolks from the egg whites. Reserve the egg whites for another recipe — you will only need the yolks.
  2. Place all of the ingredients in a saucepan. Whisk and gently heat up over a medium heat to cook the egg yolks. Do not boil, just enough to cook enough until the mixture starts thickening (this will take 5-10 minutes). Mix at all times to prevent the custard from sticking to the bottom.
  3. Pour into the container of your ice cream maker and let it cool down to room temperature. You can place the container in a bowl filled with ice water to cool it down quickly, in just 5-10 minutes.
  4. Add to ice cream maker and churn until soft-serve consistency (this will take 45-60 minutes).
  5. Spoon into a freezer-safe container and freeze for at least 30 minutes before serving or until ready to eat.
  6. Soften out of the freezer for a few minutes before scooping.
  7. Serve on its own or with my Low-Carb Sugar Cones. Store, covered, in the freezer for up to two months.


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Soft & Creamy Keto Mocha Coffee Ice Cream

This is a delicious, refreshing low-carb and low calorie side to serve with barbecued meat, especially lamb and beef. You should try this raita with our Low-Carb Lamb Koftas, Greek Lamb Souvlaki or Chicken Seekh Kebabs!

This Low-Carb Cucumber Raita recipe makes four side servings, or up to 8 servings in case you are serving it as a dip, in which case it's better to grate the cucumber rather than creating ribbons.

We all have different dietary needs so it's only natural that you may need to adjust the macros in this recipe. Don't eat dairy? Try this raita with coconut yogurt! You can make any adjustments directly in the KetoDiet App by cloning any of the recipes from my blog and customizing them to fit your macros and preferences.

Preparation time

Hands-on:     10 minutes
Overall:      10 minutes

Nutritional values (per serving, about 145 g/ 5.1 oz)

Total Carbs 5.6 grams
Fiber 0.5 grams
Net Carbs 5.1 grams
Protein 6.2 grams
Fat 3.3 grams
of which Saturated 1.9 grams
Energy 74 kcal
Magnesium 19 mg (5% RDA)
Potassium 280 mg (14% EMR)

Macronutrient ratio: Calories from carbs (27%), protein (33%), fat (40%)

Ingredients (makes 4 servings)

  • 1 cup full-fat yogurt, 5% fat (250 g/ 8.8 oz)
  • 1 large cucumber (300 g/ 10.6 oz)
  • 1 tbsp fresh lemon juice (15 ml)
  • 2 tbsp chopped mint
  • 1/4 tsp ground cumin
  • 1/4 tsp ground coriander
  • 1/4 tsp sea salt
  • 1/4 tsp black pepper
  • Optional: 1 tbsp extra virgin olive oil (15 ml), to drizzle

Instructions

  1. Wash the cucumber and prepare all the remaining ingredients for the raita.
  2. Grate the cucumber. You can either use a regular grater or a slicer (to make ribbons), or both for chunky texture.
  3. Place all of the ingredients in a bowl: grated cucumber, yogurt, lemon, olive oil, chopped mint, cumin, coriander, salt and pepper.
  4. Stir to combine and season more to taste if needed. Optionally, drizzle the raita with a tablespoon of extra virgin olive oil.
  5. Serve immediately with any proteins such as these Lamb Koftas, or cover with a cling film and store in the fridge for up to 2 days. Stir before serving.


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Chunky Low-Carb Cucumber Raita

Want to make an easy keto dinner recipe in one skillet and in under 30 minutes? You're in the right place!

This is my take on TikTok's viral Baked Feta Pasta tweaked to fit a keto lifestyle. As the recipe suggests, there is no pasta in this recipe. Instead we're using spinach, which is ultra low in carbs and high in electrolytes, and chicken, which is a fantastic source of protein.

You can also make my original version with keto-style pasta which uses palmini noodles and no meat, making it a tasty vegetarian keto option.

We all have different dietary needs so it's only natural that you may need to adjust the macros in this recipe. You can make any adjustments directly in the KetoDiet App by cloning any of the recipes from my blog and customizing them to fit your macros and preferences.

Preparation time

Hands-on:    10 minutes
Overall:     30 minutes

Nutritional values (per serving, 1 chicken breast + vegetables)

Total Carbs 14.1 grams
Fiber 6.4 grams
Net Carbs 7.7 grams
Protein 52.1 grams
Fat 43.4 grams
of which Saturated 12.2 grams
Energy 649 kcal
Magnesium 172 mg (43% RDA)
Potassium 1,491 mg (75% EMR)

Macronutrient ratio: Calories from carbs (5%), protein (33%), fat (62%)

Ingredients (makes 2 servings)

  • 2 skinless and boneless chicken breasts (340 g/ 12 oz)
  • pinch of sea salt and pepper
  • 300 g cherry tomatoes (10.6 oz)
  • 1/2 block feta cheese (100 g/ 3.5 oz)
  • 1/4 cup extra virgin olive oil (60 ml/ 2 fl oz)
  • 2 cloves garlic, minced
  • 300 g frozen spinach, drained (10.6 oz)
  • fresh basil or parsley, to serve

Instructions

  1. Preheat the oven to 200 °C/ 400 °F (fan assisted), or 220 °C/ 425 °F (conventional). Season the chicken breasts with salt and pepper. Mince the garlic. Wash the cherry tomatoes and remove the green parts. Once defrosted, squeeze out any liquids from the spinach.
  2. Place the chicken breasts in a hot pan greased with about a tablespoon of the olive oil. Cook for 1 to 2 minutes per side, until lightly browned.
  3. To the hot skillet, add the cherry tomatoes and feta. Drizzle the remaining olive oil all over. Place in the oven and bake for about 20 minutes.
  4. Remove from the oven. Transfer the cooked chicken breasts on a plate and set aside. Add the drained spinach to the hot skillet and stir through the ingredients. If needed, place back in the oven for a minute or two to heat up.
  5. Serve with the cooked chicken breasts and fresh herbs (parsley or basil work best).
  6. To store, place in a sealed container and refrigerate for up to 3 days.


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Low-Carb Baked Feta Chicken

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