Keto BLT Cups

Keto BLT Cups

These Keto BLT Cups make a perfect handheld appetizer or quick snack! The bacon shell is totally fun and super easy to make. They are dairy-free, nut-free and ultra low in carbs. These cups are ideal for those who keep their carb intake very low.

Similar to deviled eggs, this ketogenic snack requires minimum prep time and you will only need a few common ingredients. The crispy bacon cups can be made in advance and stored in the fridge for several days. It only takes a couple of minutes to prepare the bacon lettuce & tomato filling.

Preparation time

Hands-on:    15 minutes
Overall:     40 minutes

Nutritional values (per serving, 1 BLT cup)

Total Carbs	1.8	grams
Fiber	0.6	grams
Net Carbs	1.1	grams
Protein	10.9	grams
Fat	18.8	grams
of which Saturated	5.6	grams
Energy	216	kcal
Magnesium	8	mg (2% RDA)
Potassium	181	mg (9% EMR)

Macronutrient ratio: Calories from carbs (2%), protein (20%), fat (78%)

Ingredients (makes 6 BLT cups)

• 12 large slices uncured bacon (450 g/ 1 lb) - see note below
• 1/2 cup paleo mayonnaise (110 g/ 3.9 oz) - you can make your own
• 1/2 small lemon, juiced (30 ml)
• sea salt and pepper, to taste
• 10 cherry tomatoes, halved (113 g/ 4 oz)
• 1 small head romaine lettuce, shredded (140 g/ 5 oz)

Note: Nutrition facts exclude bacon grease which is not used in this recipe. One slice is about 45 g (1.6 oz). If using thin-cut bacon, you may need to use up to 4 slices of bacon to make each cup. Make sure to use enough bacon to make the perfect shapes.

Instructions

1. Preheat oven to 205 °C/ 400 °F and place a muffin tin upside down on a baking sheet lined with aluminum foil for easy clean up.
   
2. You will need 2 slices of bacon to make each cup. Cut 6 slices of bacon in half and lay them over a muffin tin in a cross shape. Wrap a whole slice of bacon around the entire muffin cup covering the outsides of the cross. Repeat with remaining bacon.
   
3. Transfer to the oven and bake 20-25 minutes until crispy then let cool completely. You can reserve the bacon grease for another use, or discard.
   
   
4. Prepare the dressing. In a medium bowl whisk together the mayonnaise, lemon juice, salt and pepper. Halve the cherry tomatoes.
5. To the bowl with the dressing, add the tomatoes and lettuce. Toss to mix.
   
6. Fill the bacon cups with the mixture and serve. Eat immediately. The unfilled bacon cups can be stored in the fridge for up to 5 days. The salad is best prepared fresh and can be stored in the fridge for up to a day.
   

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Keto Electrolyte Smoothie Bowls

Keto Electrolyte Smoothie Bowls

Smoothie bowls. They are not just a vegan keto hype. Once you give them a try, you will be making over and over again. These breakfast smoothie bowls are like berry ice cream topped with crunchy chocolate and cinnamon cereal. But unlike smoothie bowl recipes, there are no frozen bananas in this recipe.

When you significantly reduce your carb and increase your fat intake, you will enter ketosis, you need to get plenty of electrolytes. I bet none of you want to experience the side effects of carbohydrate withdrawal known as keto-flu - the headaches, muscle cramps and fatigue. All of us want to experience the energy boost, mental clarity and weight loss caused by lack of appetite. It will take a few weeks to experience the full benefits of ketosis and keto-adaptation.

Just like my Keto Electrolyte Drink, it's a great recipe to include in your ketogenic menu, especially during the first few weeks.

Just one serving of this tasty keto meal will cover almost half of your daily magnesium and potassium needs!

Here's this smoothie bowl is so good for you

• Avocado is a fantastic source of potassium, magnesium and healthy fats, especially heart-healthy monounsaturated fats. Including avocados is a great way to eat more fat while following a healthy lchf diet.
• Hemp seeds are by far the best source of magnesium and will help you beat keto-flu!
• Almonds are a good source of protein, magnesium and vitamin E. Apart from electrolytes, nuts and seeds are a good source of vitamins and other minerals. They are also a fantastic source fibre, especially insoluble fibre. You can read all about nuts and seeds on a ketogenic diet in this post.
• Cacao nibs and cacao are amazing sources of magnesium and potassium. Plus the cacao nibs add a nice crunch to your healthy breakfast smoothie bowl.
• Collagen (or other protein powder options listed below) will provide protein and help you stay full for longer. Collagen can help improve gut health. It contains amino acids can help repair intestinal lining and prevent or fix the leaky gut effect. Use collagen for glossy hair, strong nails and glowing skin.
• If you want to boost the electrolytes even more, add a handful of spinach, a tablespoon of almond butter (or any nut or seed butter) and even some diced zucchini.

I made mine without sweeteners because I prefer the subtle sweetness from berries, coconut and cinnamon. But you may find it not sweet enough so feel free to use healthy low-carb options to taste.

Preparation time

Hands-on:    5 minutes
Overall:     1-2 hours

Nutritional values (per serving)

Total Carbs	20.6	grams
Fiber	11	grams
Net Carbs	9.6	grams
Protein	18.5	grams
Fat	47.4	grams
of which Saturated	24.2	grams
Energy	539	kcal
Magnesium	175	mg (44% RDA)
Potassium	863	mg (43% EMR)

Macronutrient ratio: Calories from carbs (7%), protein (14%), fat (79%)

Ingredients (makes 2 servings) Smoothie:

• 1/2 large avocado (100 g/ 3.5 oz)
• 1/2 cup coconut milk such as Aroy-D (120 ml/ 4 fl oz)
• 1/3 cup frozen mixed berries (50 g/ 1.8 oz)
• 1 tbsp raw cacao powder (5 g/ 0.2 oz)
• 1/4 tsp cinnamon
• 1/4 tsp vanilla bean powder
• 2 tbsp collagen powder (14 g/ 0.5 oz) - see alternatives below
• 1 1/2 unsweetened almond milk or cashew milk (360 ml/ 12 fl oz)

Keto cereal:

• 1/4 cup flaked almonds (23 g/ 0.8 oz)
• 1/4 cup unsweetened flaked coconut (15 g/ 0.5 oz)
• 1/4 tsp cinnamon
• 1 tsp virgin coconut oil

Topping:

• 2 tbsp cacao nibs (28 g/ 1 oz)
• 2 tbsp hemp seeds (20 g/ 0.7 oz)
• Optional: fresh of frozen berries

Note: Instead of collagen, you can use whey protein powder or egg white protein powder such as Jay Robb, or plant-based protein powder such as NuZest. Sweetener in the smoothie is optional - you can use it to taste. Opt for natural low-carb options such as stevia drops, powdered Erythritol, Swerve, or other low-carb sweetener of choice.

Instructions

1. Pour the coconut milk into an ice cube tray. Halve the avocado and remove the pit. Cut into medium pieces and place in a container. Place both into the freezer for 1-2 hours, or until set.
   Tip: Freeze more coconut milk and avocado so you have all you need for the next smoothie bowl!
2. Meanwhile, prepare the keto cereal. Place the flaked almonds and flaked coconut in a bowl. Add cinnamon and drizzle with the coconut oil. Mix to cover from all sides. Sprinkle over a baking tray and transfer into the oven.
3. Bake for 3-5 minutes, until crisped up and lightly golden. Mix half way through to prevent burning.
   Time saving tip: Just like I did, you can double or quadruple the keto cereal. Once cooled, transfer to an airtight container or a jar and store at room temperature for up to 2 weeks.
4. To make the smoothie bowl. Place the frozen berries, frozen avocado pieces and frozen coconut milk into a high-speed blender. Add the almond milk.
5. Add raw cacao powder and collagen (or any other protein powder alternative listed above). Process until smooth and creamy.
6. Divide between two serving bowls. Top each bowl with the prepared keto cereal (1/4 cup per each), cacao nibs and hemp seeds. Serve immediately.

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Low-Carb Chargrilled Broccolini

Low-Carb Chargrilled Broccolini

I probably should tell you this, but this recipe combines two foods that I’ve never been a fan of.

My husband and son really like broccolini, but eating it steamed has always left me feeling unimpressed. And, try as I might, I’ve never been able to love tahini, it’s just weird tasting, lol.

BUT. First a friend of mine served me a salad with this divine sweet, tangy, earthy dressing and then shocked me senseless when she told me that it was tahini. I cut the sweetness back in mine and love it even more!

And then I saw a recipe for char-grilled broccolini on television and thought “Hmmmm…”

Anyway, by tweaking those two ingredients I’ve created a keto meal that I LOVE. The crunchy almonds are just the cherry on top. It’s a great side dish for those who keep their carb intake low, whether they follow the ketogenic diet or simply want to eat real food. Enjoy!

Did you know? Cruciferous vegetables, including broccoli and broccolini, are also known as goitrogens and can interfere with thyroid function. Fermenting, microwaving, steaming, or boiling these vegetables can reduce their goitrogen content by 33-50% or more, depending on the length of cooking time.

Preparation time

Hands-on:    10 minutes
Overall:     15 minutes

Nutritional values (per serving)

Total Carbs	11.9	grams
Fiber	2.8	grams
Net Carbs	9.1	grams
Protein	7	grams
Fat	13.6	grams
of which Saturated	1.8	grams
Energy	189	kcal
Magnesium	20	mg (5% RDA)
Potassium	70	mg (4% EMR)

Macronutrient ratio: Calories from carbs (19%), protein (15%), fat (66%)

Ingredients (makes 4 servings)

• 500 grams broccolini (1.1 lb)
• 2 tbsp extra virgin olive oil, divided (30 ml)
• 3 tbsp flaked almonds (18 g/ 0.6 oz)
• 2 tbsp tahini sesame paste (30 g/ 1.1 oz)
• 2 tsp fresh lemon juice
• 2 tsp Erythritol, Swerve (8 g/ 0.3 oz) or low-carb sweetener of choice
• 1 clove garlic, sliced
• water (to thin down the sauce)
• salt to taste

Instructions

1. Place the broccolini into boiling water and cook for approx. 3 minutes.
   
2. Plunge into ice-water to halt the cooking process.
   
3. While the broccolini is cooking, add 1 tablespoon of olive oil to a frying pan and heat up.
   
4. Add the flaked almonds and cook until well browned, but not burned.
   
5. Thinly slice the garlic. Add the other 1 tablespoon of olive oil to a heavy ridged pan and scatter the garlic over. Heat over high heat.
   
6. Place the broccolini in the pan and cook for 3 minutes on either side.
7. Meanwhile, mix tahini, lemon juice and sweetener together in a small bowl, adding water until you get a good drizzle consistency.
   
8. Place the broccolini on a serving plate, drizzle with tahini sauce and sprinkle with almonds, finish with a sprinkle of salt.
   Store in the refrigerator, covered, for up to 4 days.
   

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Keto Blueberry Chia Crisp

Keto Blueberry Chia Crisp

When I first went low carb and quit sugar one of the things I missed most was a good cereal. This sugar-free Blueberry Chia Seed Crisp is a delicious breakfast cereal that couples up as tasty dessert too.

This low-carb blueberry chia crisp should actually be called Keto Superfood Crisp! It’s certainly not your usual breakfast granola recipe.

Apart from being keto-friendly, it’s high in protein, fibre and vitamin-rich in antioxidants meaning not only will your belly love you but your skin as well. Every single ingredient has its purpose. Here are some of the health benefits:

• Almonds are a good source of protein and vitamin E. In fact, almonds have the highest protein content from all nuts and seeds.
• Hemp seeds are by far the best source of magnesium. A 1 oz (28 g) serving provides 75% of your daily magnesium needs. This is the ingredient you should be eating to beat keto-flu!
• Pumpkin seeds are one of the best sources of magnesium and iron. They can reduce blood sugar and inflammation.
• Flaxseeds have the lowest carb count and are the best source of fibre called lignans and omega 3 fatty acids. Flax is known to have beneficial effects on blood sugar levels and can improve insulin levels and insulin resistance.
• Sunflower seeds are high in vitamin E which is the key nutrient in healthy glowing skin and hair.
• Brazil nuts are the best source of selenium. Sufficient selenium is especially important for those with thyroid issues, whether or not they follow a keto diet.
• Pecans are very low in cars and are a fantastic source of zinc.
• Chia seeds are a great source of fibre and omega 3 fatty acids which are anti-inflammatory and can protect your heart against heart disease.
• Blueberries are high in antioxidants. They are known as anti-aging memory food with cancer-protective benefits. If you can, opt for wild blueberries - they have a lower carb count and are a better option if your carb intake is very low. You can even use frozen blueberries. If there is too much moisture after you bake it, just dehydrate at 50 °C/ 120 °F until you reach the desired crispiness.

I added a scoop of whey protein to up the protein count so you won’t need to snack before lunch. Great if you’re training at the moment too. I hope you enjoy it.

Preparation time

Hands-on:    10 minutes
Overall:     40-50 minutes

Nutritional values (per serving, about 1/2 cup)

Total Carbs	11.4	grams
Fiber	6	grams
Net Carbs	5.5	grams
Protein	11.3	grams
Fat	30.6	grams
of which Saturated	9.3	grams
Energy	347	kcal
Magnesium	145	mg (36% RDA)
Potassium	345	mg (17% EMR)

Macronutrient ratio: Calories from carbs (6%), protein (13%), fat (81%)

Ingredients (makes 12 servings)

• 1 cup blanched almonds (145 g/ 5.1 oz)
• 1/4 cup flaked almonds (23 g/ 0.8 oz)
• 1/2 cup pecans (50 g/ 1.8 oz)
• 1/2 cup brazil nuts (67 g/ 2.3 oz)
• 1/2 cup pumpkin seeds (65 g/ 2.2 oz)
• 1/2 cup sunflower seeds (70 g/ 2.5 oz)
• 3 tbsp chia seeds (24 g/ 0.9 oz)
• 3 tbsp shelled hemp seeds (30 g/ 1.1 oz)
• 3 tbsp flax seeds (30 g/ 1.1 oz)
• 1 cup unsweetened flaked coconut (60 g/ 2.1 oz)
• 250 g blueberries, preferably wild (8.8 oz)
• 1/4 cup melted virgin coconut oil (60 ml)
• 1 tsp vanilla bean powder or 2-3 tsp unsweetened vanilla extract
• 1/4 cup whey protein powder or egg white protein powder (25 g/ 0.9 oz)
• 1 large egg white
• 1/4 cup granulated erythritol or Swerve (50 g/ 1.8 oz) - see note
• 1/8 tsp sea salt

Note: Instead of protein powder you can even use collagen, or plant-based protein powder. This crisp is naturally sweet so sweeteners can be skipped if you prefer to avoid them altogether. Other options for sweeteners are liquid stevia or monk fruit to taste. You can also use 1–2 tbsp low sugar maple syrup - avoid if sensitive to IMOs.

Instructions

1. Preheat the oven to 150 °C/ 300 °F (fan assisted). Roughly chop the almonds, pecans and brazil nuts and place in a mixing bowl. Add the chia, pumpkin, sunflower flax and hemp seeds and combine. Add protein powder, vanilla, erythritol, and salt. (If using maple syrup, add in step 3.)
   
2. Blitz about a 3/4 of the blueberries in a high speed blender until like a coulis. Keep the remaining blueberries for topping.
3. Add egg white, coconut oil and blitzed blueberries. Mix.
4. Evenly spread the mix onto a 30 x 20 cm (12 x 8 inch) baking tray. Top with the remaining blueberries.
5. Bake in the oven for about 35 minutes. Add the flaked coconut and bake for a further 8 minutes until golden. (You do need to add the flaked coconut later or it may burn.)
6. Remove from the oven and allow to cool. Break up with a fork and let it cool down.
7. Serve with yoghurt, sour cream, unsweetened almond milk, cashew milk or coconut whipped cream. You can even add a drizzle of more blitzed blueberries and a few whole blueberries. Store in a glass jar for up to 5 days in the fridge.

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Italian Sub Keto Roll Ups

Italian Sub Keto Roll Ups

These Italian Sub Roll Ups are a great option for a keto lunch or quick snack! If your ham is on the thicker side you’ll end up with a fun taco shaped roll-up, if it’s thinner you’ll have a traditional shaped one.

This “unwich” a great keto-friendly alternative for the traditional Italian sub sandwich. With no bread there will be no blood sugar and insulin spike which means that you will stay full for longer.

One roll up is enough as a snack and 2-3 roll ups can be served as a main dish. Optionally, you can add more non starchy vegetables such as sliced peppers, cucumber or tomatoes. These are all suitable for a healthy ketogenic diet.

Preparation time

Hands-on:    10 minutes
Overall:     10 minutes

Nutritional values (per roll up)

Total Carbs	2.1	grams
Fiber	0.5	grams
Net Carbs	1.6	grams
Protein	13.8	grams
Fat	15.3	grams
of which Saturated	6.5	grams
Energy	201	kcal
Magnesium	17	mg (4% RDA)
Potassium	230	mg (12% EMR)

Macronutrient ratio: Calories from carbs (3%), protein (28%), fat (69%)

Ingredients (makes 6 roll ups) Roll ups:

• 12 slices Pepperoni (30 g/ 1.1 oz)
• 6 slices quality ham (170 g/ 6 oz)
• 6 slices Provolone cheese (170 g/ 6 oz)
• 2 cups shredded lettuce (72 g/ 2.5 oz)
• 1/4 cup canned hot cherry peppers (30 g/ 1.1 oz)
• 1/4 white onion, thinly sliced (28 g/ 1 oz)

Sauce:

• 2 tbsp paleo mayonnaise (30 g/ 1.1 oz) - you can make your own
• 1 tbsp red wine vinegar (15 ml)
• 2 tsp Italian seasoning

Note: 6 roll ups will be enough for 6 snacks, or 3 regular meals.

Instructions

1. Lay each slice of ham down and top with a slice of cheese and a slice of pepperoni.
   
2. In a small bowl mix together the mayonnaise, red wine vinegar, and Italian seasoning. Divide the sauce between each roll-up.
   
3. Top each roll-up with lettuce, hot cherry peppers, and a few slices of onion. Carefully roll up and serve. Store in an airtight container in the refrigerator for up to 3 days.
   

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KetoDiet and KetoDiet Basic Update (May 2018)

KetoDiet and KetoDiet Basic Update (May 2018)

Hi keto friends, I have some exciting news for you!

The next update of KetoDiet & KetoDiet Basic has been released. Make sure you have the latest version by launching App Store and switching to the Updates tab.

Learn More About KetoDiet and KetoDiet Basic

Your Feedback Matters

Before I get to wha's new, I want to thank you all for the amazing support! Your support enables us to keep working on our app and making it the best we can. We are working hard on yet another update that will bring even more free recipes, features and improvements - all driven by your feedback. Please, keep it coming!

If you find our App or my books useful and want to help us take KetoDiet to the next level, please, leave a review on the AppStore/ Google Play/ Amazon. It's the best way to support us. Thank you!

Free Keto Recipes... Forever

In the next update we decided to simplify our pricing and include all optional recipe packages - free forever. We hope you will love the extra recipes you will soon see under the KetoDiet Meals section in our app!

Our app now includes:

• Access to all 300 recipes in the KetoDiet Meals section (even more coming soon)
• Over 650 recipes in the KetoDiet Blog section - all are fully integrated in our app (with more recipes are added daily)

That is almost 1,000 keto recipes included in our app!

What is the motivation behind our new pricing approach? Reducing the volume of support e-mails

Most of our support tickets are related to unlocking recipe packages. Due to the way iOS updates work, every now and then users have to restore in-apps in order to fetch fresh purchase receipts from the App Store. This applies to all apps but creates a significant support overhead for us and frustration for the users that assume it's an issue with the app.

Simplifying pricing

For several years we offered optional recipe packages as a way of covering our expenses for continuously creating new content for our users. The truth is, people prefer a simple flat price upfront even if it's higher, so we decided to do just that.

For the reasons above, here's how the pricing of our app will change in the next few days. This will have no effect on existing users. All updates are and will always be free.

Our new pricing for the KetoDiet App

• KetoDiet (iPhone, iPad). The new price is $8.99 USD
• KetoDiet Basic (iPhone, iPad). The new price is $3.99 USD
• KetoDiet (Android). The new price will remain $6.99 USD until we bring feature parity for KetoDiet on Android (see What's next? below for more details)
• KetoDiet Basic (Android). The new price is $3.99 USD

Note: To enable all advanced features in KetoDiet Basic, users still have to make a one-off purchase of $5.99 USD on iOS and $3.99 USD on Android. You can enable advances features in KetoDiet Basic under Settings - do not purchase KetoDiet separately as these are two different apps.

No Subscription and No Hidden Costs!

We never had subscription fees or any other recurrent payments for our app. That has not changed. You only pay once - that's it!

Additionally, in the new update we improved our existing recipes by optimising and simplifying recipe steps, adding brand new recipe photos and new cooking tips.

Expert Articles to Help You Stay Informed

We work with a number of renowned experts to provide weekly articles discussing the recent research and providing guides to help you follow the ketogenic lifestyle. You can find all expert articles under KetoDiet Blog > Articles.

Frequent Updates

Since the release of KetoDiet in 2012, we have continuously been working on new recipes and features in order to create the best and most complete low-carb app.

Here are some of the highlights of what we've done so far

• Built-in macronutrient calculator.
• Advanced planning and tracking.
• Hundreds of thousands of foods included in the KetoDiet food database.
• Barcode scanning for easy tracking. We strive for quality, not quantity. (Read more to learn why our food database is more accurate and reliable).
• Browsing through tens of thousands of restaurant meals to find keto-friendly options when eating out.
• Complete and thorough KetoDiet guide.
• Shopping basket so you can easily get the groceries you need.
• And more! Full list of supported features can be found here.

What's next?

Here's an overview of the most popular requests. Please note that software development takes time. We release new updates and add new features as often as we can.

• Working the new features to the Android platform (Data Sync, across device, Daily Planner notes, Water intake, mood & energy tracking, Ketone, blood glucoSe & lipids tracking).
• Improving existing features.
• Unify KetoDiet Meals with KetoDiet blog meals so that any filtering can be applied universally.
• Allergy filtering options.
• Apple HealthKit & Watch support.
• Custom Ingredients: adding custom serving sizes and being able to specify values per slice, tablespoon, cup, etc.
• Enable cloning & editing KetoDiet Meals.
• Add option for recipe notes in custom meals so that you have all you need to make your favourite recipe (instructions, cooking time etc.)
• Universal search across all recipes, meals and ingredients when adding them to the Planner.
• Basket: improvements when adding meals from the Planner so they always list minimum amounts required to make a recipe, even if you only eat one serving in a given period of time.
• Integration with KetoDiet diet plans: my free and premium keto diet plans with just one click.
• KetoDiet Challenges & community integration.
• More tracking options including advanced health markers.
• Activity tracking. Note that you should not track your activity to "burn" calories but rather for health reasons (note: calories should not be deducted twice from your target macros - activity is already accounted for in your recommended macros in the Profile section).
• Add nutrition facts to hundreds of recipes included in my cookbooks so you can quickly add them to the Planner
• and more features can be found here

Features are driven by your feedback! Feel free to leave a comment if you have anything else you would like us to add and if it's something we can do, we'll do our best to implement it in future updates.

KetoDiet: The Most Complete Keto App

With every update we bring new features and we constantly update our content.

Beware of imitation apps confusing users by copying our name, using our established social media hashtags, buying fake App reviews (which are easy to spot as they are repetitive and very generic) and using confusing pricing to charge users monthly. The #1 complaint is about cancelling subscriptions for other apps not related to ours.

Our app is more than just a basic keto diet tracker and here's why

• Our content in terms of recipes, guides, nutritional advice, expert articles etc. is second to none. No other app comes close to what we provide to support our users and help them make the right choices.
• We offer additional advice and support via our Facebook Support Group.
• We run free KetoDiet Challenges to motivate and support users on their keto journey and share their experiences in our exclusive community. Full integration with the KetoDiet App is in our to-do list.
• Running one of the most popular low-carb blogs and being actively involved in the keto community really helps us understand how to best help people achieve their goals.

Thank you again for your support - please, don't forget to leave a review!

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Low-Carb Tandoori Chicken Kebabs

Low-Carb Tandoori Chicken Kebabs

A classic and a favourite made keto-friendly. These Tandoori Chicken Kebabs are packed with flavour and nourishing spices. Grill, griddle or enjoy on the BBQ. And it’s a great keto recipe using turmeric so you can benefit from its anti-inflammatory, anti-oxidant and anti-aging properties!

If you can leave to marinade overnight, it really enhances the flavour but of course if you’re in a rush you can just baste on the marinade and grill straight away. Who needs Indian take out when you can make a healthy, low carb alternative at home? Especially when you can easily make your own curry powder!

They are relatively high in protein so you may need to use a smaller chicken breasts depending on your macros. If your carb intake is ultra low, serve these tasty chicken kebabs with a bowl of dressed greens.

I hope you enjoy guys.

Preparation time

Hands-on:    15 minutes
Overall:     3-12 hours 

Nutritional values (per serving, 2 skewers)

Total Carbs	9.5	grams
Fiber	2.1	grams
Net Carbs	7.4	grams
Protein	43.9	grams
Fat	20.8	grams
of which Saturated	4.3	grams
Energy	404	kcal
Magnesium	71	mg (18% RDA)
Potassium	936	mg (47% EMR)

Macronutrient ratio: Calories from carbs (8%), protein (45%), fat (47%)

Ingredients (makes 2 servings, 4 skewers) Kebabs:

• 2 medium chicken breasts (340 g/ 12 oz)
• 1 small zucchini (courgette), cut into ribbons (100 g/ 3.5 oz)
• 1 small red onion, cut into wedges (60 g/ 2.1 oz)
• 1/4 tsp cracked black pepper

Marinade:

• 1 1/2 garlic cloves, finely chopped
• 1 small red chilli, finely chopped
• 1 tbsp grated ginger
• 1 tbsp fresh lemon juice
• 1/2 tsp fresh lemon zest
• 3 heaped tbsp full-fat Greek yoghurt (90 g/ 3.2 oz)
• 1/2 tsp cinnamon
• 1/2 tsp cumin
• 1/2 tsp ground coriander
• 1/2 tsp paprika
• 1/8 - 1/4 tsp turmeric powder
• 1/8 tsp cayenne pepper
• 1/4 tsp saffron strands
• 1/4 tsp sea salt, or to taste

To serve:

• 2 tbsp extra virgin olive oil
• Optional: crispy greens, zucchini ribbons and pine nuts

Instructions

1. Chop the chicken into ~ 2 cm/ 1 inch cubes. Mix the garlic, chili and ginger in a pestle and mortar.
   
2. Add to a bowl and mix with the lemon juice and zest, yoghurt, spices and seasoning.
   
3. Add the marinade to the chicken and leave in the fridge for at least 2 hours or overnight to enhance the flavour.
   
4. Remove the chicken from the fridge and bring to room temperature.
   
5. Make the zucchini ribbons using a vegetable peeler.
   
6. Thread metal skewers with chicken, zucchini ribbons and red onion.
   
7. Line a baking tray with grease proof paper, add the kebabs and grill for 20 – 25 minutes until crisp and cooked through. Turn every 5 - 10 minutes for even cooking. Ensure the tray isn’t too close to the top of the grill to prevent charring.
8. Drizzle with olive oil. Optionally, serve with crispy greens, zucchini ribbons and pine nuts. These kebabs are best served fresh or can be stored in the fridge and enjoyed next day.

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