Category: Bowl

Chicken Coconut Curry

Chicken Coconut Curry

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Ingredients
  

  • 2 Tbsp olive oil
  • 4 boneless, skinless chicken thighs cut into bite-sized pieces
  • 1 yellow onion sliced
  • 2 cloves garlic crushed
  • 2 tsp ginger fresh, finely grated
  • 2 long red chilies finely chopped, plus extra sliced to serve
  • 1/2 tsp turmeric
  • 2 tsp brown mustard seeds
  • 2 tsp ground cumin
  • 1 tsp ground coriander
  • 400 ml coconut cream (1 can. Coconut milk can be used, if separated.)
  • lime juice to taste
  • Fish sauce to taste

Instructions
 

  • Heat half the oil in a large saucepan or wok over high heat. Add half the chicken and cook, stirring occasionally, for 2-3 minutes or until browned. Transfer to a plate. Repeat with the remaining chicken.
  • Add the remaining oil and the onion to the pan. Cook stirring, for 3-4 minutes or until softened. Add the garlic, ginger, chilli, turmeric, mustard seeds, cumin and coriander. Cook, stirring, for 2 minutes or until aromatic. Add the coconut cream and the chicken. Bring to the boil. Partially cover and reduce heat to low. Simmer for 20 minutes or until the chicken is tender.
  • Remove curry from heat and season with lime juice and fish sauce, to taste. Sprinkle with the extra chill if desired, and serve with tumeric cauliflower rice.

Low-Carb Philly Cheesesteak Bowl

Low-Carb Philly Cheesesteak Bowl

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Ingredients
  

  • 1 lb lean ground beef
  • 1/2 c beef broth
  • 1-2 Tbsp Worcestershire sauce
  • 2 medium onions
  • 3 green peppers
  • 5-6 mushrooms halved
  • 1 tsp olive oil
  • 4 slices provolone cheese
  • salt & pepper as desired

Instructions
 

  • Brown the ground beef in a nonstick skillet.
  • Drain excess fat from skillet and add broth and Worcestershire sauce to beef. Continue to cook on medium until liquid is absorbed. Salt and pepper beef as desired.
  • Turn heat off and arrange cheese slices over ground beef – cover pan and allow cheese to melt.
  • Cut peppers and onions into large pieces and place in a medium bowl. Αdd mushrooms and toss with 1 teaspoon olive oil and sprinkle with salt and pepper as desired.
  • Grill veggies over medium heat until crisp tender, turning as needed. (Or roast in a 400 degree oven for 10-15 minutes until crisp tender)
  • Divide veggie mixture between 4 bowls. Top with beef divided equally among bowls.

Ruben in a Bowl

Ruben in a Bowl

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Ingredients
  

  • 1 lb corned beef brisket
  • 1 head cabbage
  • 3 Tbsp toasted sesame oil
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 2 cloves garlic minced
  • 1 c swiss cheese shredded
  • 4 Tbsp Russian dressing (see sugar-free recipe)

Instructions
 

  • Cut the corned beef leftovers into 1 inch slices. Set aside.
  • Chop the cabbage into 1/4" strips.
  • In a large heavy bottomed pot, heat the sesame oil on medium high heat.
  • Add the chopped cabbage, and season with salt, pepper, and garlic.
  • Sautee for 5-7 minutes, until golden brown. Turn frequently with a pair of tongs to avoid burning.
  • Place sauteed cabbage in bowl, and top with 1/4 cup cheese.
  • Heat the corned beef for 1 minute in the bottom of the hot pot.
  • Layer the corned beef on top of the cabbage and cheese.
  • Drizzle 1 Tablespoon Russian dressing over the top.

Cheesy Garlic Chicken

Cheesy Garlic Chicken

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Ingredients
  

  • 1 lb boneless, skinless chicken breasts cut into 1" pieces
  • 2 Tbsp olive oil
  • 1 tsp Italian seasoning
  • 1/4 tsp crushed red pepper flakes optional
  • salt and pepper to taste
  • 3-4 cloves garlic minced
  • 1/2 c tomatoes chopped
  • 2 c broccoli cut into florets
  • 2 c baby spinach
  • 1/2 c mozzarella shredded, or cheddar, parmesan, or favorite melting cheese
  • 4 oz cream cheese

Instructions
 

  • Heat 2 tablespoons olive oil in a large saucepan over medium-high heat. Add the chopped chicken breasts, season with Italian seasoning, crushed red pepper, and salt & pepper. Sautee for 4-5 minutes or until chicken is golden and cooked through.
  • Add the garlic and saute for another minute or until fragrant. Add the tomato, broccoli, spinach, shredded cheese, and cream cheese. Cook for another 3-4 minutes or until the broccoli is cooked through.
  • Serve with cooked pasta, rice, zucchini noodles or cauliflower rice.

Keto Italian Sausage Stir-fry

Keto Italian Sausage Stir-fry

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Ingredients
  

  • 1/2 cabbage
  • 5 tbsp butter
  • 1 lb Italian sausage
  • 1/2 tsp salt
  • 1/2 tsp onion powder
  • 1/8 tsp pepper
  • 1/2 tbsp white wine vinegar
  • 1/2 tbsp tomato paste
  • 1 clove garlic finely chopped
  • 1 leek thinly sliced
  • 4 tbsp fresh basil
  • 1/2 cup sour cream for serving

Instructions
 

  • Shred the green cabbage finely with a cheese slicer, sharp knife or in a food processor.
  • Fry the cabbage in about half of the butter (or substitute olive oil) in a large frying pan or wok on medium heat for about 10 minutes, or until just softened.
  • Add vinegar, salt, onion powder, and pepper. Stir and fry for 2-3 minutes, or until well incorporated. Reserve sautéed cabbage to a bowl.
  • Heat the rest of the butter or oil in the pan. Add the garlic and leeks, and sauté for a minute.
  • Add meat, and continue frying until cooked through. Sauté until most of the liquid has evaporated.
  • Add tomato paste and mix well. Lower the heat a little and add reserved cabbage and fresh basil. Stir until cooked through.
  • Adjust seasoning and serve with a dollop of sour cream.

Keto Burrito Bowl

Keto Burrito Bowl

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Ingredients
  

  • 1 lb ground beef 450g
  • 3 Tbsp olive oil
  • 1/2 yellow onion minced
  • 1 medium head of cauliflower or one packet of riced cauliflower
  • 1 small can diced tomatoes drained
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp paprika
  • 1/2 tsp chili powder optional
  • 1 tsp cumin
  • 1/4 c beef stock or vegetable, low sodium
  • 2 c shredded Monterrey Jack or Mozzarella
  • Salt and fresh cracked black pepper

garnish

  • tomato fresh, diced
  • 1/2 bell pepper
  • 1 jalapeno sliced
  • 1 avocado diced
  • 1/4 red onion minced
  • Fresh chopped cilantro
  • Lemon or lime slices

Instructions
 

  • Rinse and break the cauliflower head into small florets and roughly chop in a food processor.
  • In a large skillet, sauté minced onion in 2 tablespoons of olive oil, until softened.
  • Add ground beef to the skillet and season with salt and pepper. Cook over medium high heat until beef has started to brown and rendered most of its water. Remove from the skillet and set aside.
  • In the same skillet, add the remaining tablespoon olive oil and sauté cauliflower rice for about 2 minutes. Stir in onion powder, garlic powder, paprika, chili, and cumin. Mix well and continue to cook for a couple of minutes; then add diced tomatoes and broth. Bring to a simmer, and allow the juices to reduce a little. Adjust seasoning if necessary.
  • Add beef and onion back to the skillet and give a quick stir (you can also keep beef on top of cauliflower for serving if you like). Sprinkle with shredded cheese, cover the skillet and let set for 2-3 minutes off heat to melt cheese.
  • Garnish with fresh tomatoes, red onion, avocado, Jalapeno, bell pepper, cilantro, and lemon slices.

Italian Sausage with Cilantro Lime Cauliflower Rice

Italian Sausage with Cilantro Lime Cauliflower Rice

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Ingredients
  

  • 4 links mild Italian sausage
  • 1/2 head of cauliflower riced
  • 1 Tbsp butter or olive oil
  • 3 cloves garlic minced
  • 1/4 c chicken stock low sodium
  • 1 tsp sriracha or other hot sauce
  • Zest of 1/2 lime
  • 2 Tbsp fresh lime juice
  • Fresh chopped cilantro
  • 1 tsp Italian seasoning
  • Fresh cracked black pepper to taste

Instructions
 

  • In a skillet over medium-low heat, boil 1/4 cup water. Add sausages, cover and cook until sausages are cooked, turning from time to time. Remove the lid and allow water to evaporate, still turning sausages on all sides until browned. Set aside in a plate.
  • In the same skillet melt butter or olive oil (rinse the skillet if the sausage left burnt bits, but it shouldn’t have). Add minced garlic and cook for one minute, stirring occasionally. Add cauliflower rice and toss to coat. Add chicken broth, Italian seasoning, lime juice, and hot sauce and simmer until the sauce has reduced a bit, 3 – 4 minutes.
  • Add lime zest and chopped cilantro to the cauliflower rice and give a quick stir. Season with black pepper, to taste. Add sausages back into the skillet to reheat quickly for 2 minutes. Serve the Italian Sausage with Cilantro Lime Cauliflower Rice immediately with lime wedges.

Garlic Butter Chicken with Parmesan Cauliflower Rice

Garlic Butter Chicken with Parmesan Cauliflower Rice

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Ingredients
  

for the chicken

  • 2 large boneless, skinless chicken breasts filleted into 4
  • 1/2 c fresh Parmesan finely grated
  • Salt and fresh cracked pepper
  • 2 cloves garlic grated
  • 1 tsp paprika
  • 1 tsp Italian seasoning
  • 4 Tbsp unsalted butter divided

for the cauliflower rice:

  • 3 cups riced cauliflower about 1 medium head
  • 1/2 cup white onion chopped
  • 2 cloves garlic minced
  • 2 Tbsp vegetable stock
  • juice of one lemon (+ zest if you like)
  • crushed red pepper flakes optional
  • 1/4 cup fresh parsley chopped

Instructions
 

for the chicken

  • In a shallow plate, combine Parmesan cheese, grated garlic, paprika, and Italian seasoning. Season the chicken with salt and pepper; dredge in the Parmesan mixture; shake off excess and set aside.
  • In a large skillet melt 2 tablespoons of butter over medium-high heat. Cook chicken until golden on each side and cooked through – about 3-4 minutes for each side, depending on the thickness of your chicken. Transfer to a plate.

for the cauliflower rice

  • In the same pan, melt 2 tablespoons of butter. Fry the garlic and onion for 1 minute until fragrant — be careful not to burn.
  • Add the riced cauliflower to the skillet and stir to mix everything together well and coat in melted butter. Cook, stirring regularly for 1 minute.
  • Stir in the 2 tablespoons vegetable stock, about half the parsley, and lemon zest (if using). Cook for one minute to reduce juices then add the lemon juice and a few sprinkles of leftover Parmesan cheese, if you like.
  • Adjust seasoning as needed. Stir in the remaining parsley. Return chicken over cauliflower rice and reheat quickly. Serve with fresh cracked black pepper, red chili pepper flakes, and more Parmesan.

Lemon Garlic Butter Steak & Broccoli Skillet

Lemon Garlic Butter Steak & Broccoli Skillet

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Ingredients
  

  • 1 1/2 lb sirloin steak sliced against the grain
  • 2 c broccoli florets
  • 2 Tbsp olive oil
  • 4 cloves garlic minced
  • 3 Tbsp butter or ghee
  • Juice of 1/2 lemon
  • 1/4 c beef stock low sodium
  • 1/4 c fresh parsley chopped, plus more for garnish
  • 1/4 tsp crushed red pepper flakes (optional)
  • Fresh cracked pepper to taste
  • fresh thyme for garnish

for steak marinade

  • 1/3 c low-sodium soy sauce
  • 1/2 c olive oil
  • 1 tsp sriracha or other hot chili sauce

Instructions
 

  • Combine the ingredients for the marinade (soy sauce, olive oil and hot sauce) in a shallow plate or bowl. Add the steak strips into the marinade and allow to marinate in the refrigerator for 30 minutes to one hour.
  • In the meantime, wash and break down the broccoli heads into florets. Blanch the florets into boiling water for 1 or 2 minutes, then rinse with cold water.
  • Bring the steak to room temperature and heat oil and one tablespoon butter in a large skillet over medium-high heat — reserve the juices of the marinade for later. Sear the steak strips in batches for 1-2 minutes each side until edges are crispy and browned, adding extra oil if needed. Remove the steak strips from the skillet and set aside to a plate.
  • Using the same skillet, lower the heat to medium. Melt 2 tablespoons butter, then add lemon juice, minced garlic, beef broth, and remaining marinade juices. Bring to a simmer then stir in the fresh parsley and broccoli florets and toss regularly until the sauce a reduced and the broccoli is cooked to your liking.
  • Add the steak strips back to the pan to reheat quickly. Serve immediately with thyme, chili flakes, more parsley, and lemon slices.

Fried Cabbage with Kielbasa

Fried Cabbage with Kielbasa

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Ingredients
  

  • 6 Tbsp butter divided (olive oil, ghee or coconut oil)
  • 1 c onion diced (about 4 oz)
  • 4 cloves garlic minced
  • 2 Tbsp red wine vinegar
  • 14 oz kielbasa thinly sliced on a bias
  • 1 large head green cabbage cored and sliced
  • 1 tsp paprika
  • salt and freshly ground black pepper to taste
  • 1/4 c fresh parsley rough chopped
  • 1 tsp crushed red pepper flakes optional

Instructions
 

  • In a large skillet over medium heat, melt 3 tbsp of butter. Add the onion and garlic to the pan. Sauté until onion is translucent and garlic is fragrant.
  • Add red wine vinegar to the pan and mix in with onions and garlic.
  • Add sliced kielbasa to the pan and sauté until slightly browned.
  • Add remaining butter, cabbage, paprika, salt and pepper. Toss to mix all ingredients together and coat the cabbage with butter and seasonings.
  • Saute until cabbage is wilted and slightly browned.
  • Top with fresh parsley and crushed red pepper flakes before serving.