CHICKEN AND BROCCOLI

Based on this meal

Ingredients

• 650gm boneless chicken thighs
• 150gm butter
• 459gm broccoli
• ½ leek or small onion
• 1 tsp garlic powder
• salt and pepper

Nutrition

by Anne Aobadia, Emma Shevtzoff(Photo)

Instructions

1. Fry the chicken in butter, over medium-high heat for approximately 3-4 minutes on each side, depending on how thick the pieces are. Season generously with salt and pepper.
2. Make sure the chicken is thoroughly cooked through. Lower the heat and let cook for another minute if you are unsure.
3. Remove from pan and keep warm under aluminum foil or on low heat in the oven.
4. Rinse and trim the broccoli, including the stem. Chop into bite-sized pieces. Rinse the leek, being careful to remove sandy deposits between layers. Coarsely chop the leek or finely slice onion.
5. Fry the vegetables over medium heat in the same skillet as the chicken. Add more butter and garlic powder and stir. Season with salt and pepper.
6. Serve the chicken and vegetables with an extra dollop of butter melting on top.

Tip!

Switch up the flavors of this workhorse dish with different seasonings (like curry, paprika, or dried herbs) for the chicken. 

BEEF STEW

Based on this meal

BEEF STEW AND CAULIFLOWER MASH

Ingredients

• 600gm chuck roast
• 60gm butter or olive oil
• 1 onion
• 2 garlic cloves
• ¹⁄3 cup red wine, dry
• ¾ cup water
• 1 meat bouillon cube
• 1 bay leaf
• ½ tsp dried rosemary or 1 tsp finely chopped fresh
• ½ tsp dried thyme or 1 tsp fresh leaves
• 1 carrot
• 120gm celery

Cauliflower mash

• 1 medium head of cauliflower
• 90gm butter
• ¹⁄8 tsp ground or grated nutmeg
• salt and ground black pepper

Nutrition

by Anne Aobadia, Emma Shevtzoff(Photo)

Instructions

1. Cut the chuck roast into pieces, about 2.5cm cubes. Sear the meat in batches over high heat in a dutch oven or heavy-bottomed pot. Season generously with salt and pepper.
2. Chop onion and garlic finely and add to the pan. Lower the heat slightly and cook for a few minutes more.
3. Add wine, water, bouillon cube, bay leaf, rosemary and thyme.
4. Bring the stew to a boil, lower the heat and let simmer on medium low for 1-1.5 hours. Slice carrot and celery thinly and add halfway through.
5. Prepare a cauliflower mash while the stew is simmering away. Start by trimming and rinsing the cauliflower. You can use both the stem and leaves. Cut into small pieces or florets.
6. Parboil in lightly salted water for about 5 minutes or until soft but not mushy. Drain and discard the water.
7. Add butter and use an immersion blender or hand-held electric mixer to mash the cauliflower to the desired consistency. Season with salt, pepper and nutmeg. Serve beside the stew on a plate or in a shallow bowl.

Tip!

This recipe also works well with your slow cooker. Follow the recipe through step 2, and then put everything for the stew in your slow cooker. Cook on high for 4 hours or low for 6-8 hours.

KETO COFFEE 135 CAL

• 1 cup hot coffee freshly brewed
• 30  ml cream
• 1 tbsp (15ml) coconut oil
• 1 tsp (5gm) coconut oil
• Whisk until frothy. 
• apox 135 calories
• Enjoy

MUSHROOM FRITTATA

https://www.dietdoctor.com/recipes/keto-goat-cheese-mushroom-frittata

Frittata

• 150gm mushrooms
• 90gm fresh spinach
• 60gm scallions
• 60gm butter
• 6 eggs
• 120 goat cheese
• salt and pepper

For serving

• 5 oz. leafy greens
• 2 tbsp olive oil
• salt and pepper

Nutrition

by Anne Aobadia, Emma Shevtzoff(Photo)

Instructions

1. Preheat the oven to 350°F (175°C).
2. Crack eggs into mixing bowl and whisk. Grate or crumble cheese and add to mixture. Season with salt and pepper to taste.
3. Cut the mushrooms into wedges. Chop the scallions.
4. Melt the butter in an oven-proof skillet and cook the mushrooms and scallions over medium heat for 5-10 minutes or until golden brown.
5. Add spinach to pan and sauté for another 1-2 minutes. Season with salt and pepper.
6. Pour the egg mixture into the skillet. Place skillet, uncovered, in the oven and bake for about 20 minutes or until golden brown and set in the middle.