Documentos de Académico
Documentos de Profesional
Documentos de Cultura
Ingredients:
Method:
Rub salt, black pepper and lime/lemon juice on the chicken, and grill it for 18-20
minutes.
Shred the cooked chicken using a fork.
Add all the other ingredients to the shredded chicken and mix it all well.
Bake the mixture for 5 minutes, and garnish it with parsley. Its ready to be
served.
Macros:
Protein: 50 g
Fat: 15g
Carbs: 5g
KADHAI CHICKEN
(Keto & Low carb)
Ingredients:
Method:
Take 1/4 of the onion and separate the layers. Cut the bell peppers into small
chunks.
In a bowl, add the chicken, bell peppers, and onions. Add yogurt and all the dry
masalas except salt. Keep it in the fridge, covered, for 2-3 hours.
When ready to cook, take the marinated chicken out and let it come to room
temperature.
In a pan, heat butter. Add the cumin seeds and let them crackle.
Now chop the other 1/4 onion finely. Add the chopped onions and saut until
slightly browned. Add the ginger garlic paste and tomato puree. Mix and cook
until the oil releases.
Add the marinated chicken. Add all the extra marinade. Mix well and cook for
about 5 minutes on medium heat.
Add about 1/4 cup of water and salt to taste, and mix well.
Cover a lid and cook for 10-12 minutes. Then remove the lid and cook until the
gravy reaches a thick consistency.
Serve hot.
Macros:
Fat: 10.3 g
Protein: 24.7 g
Carbs: 5.3 g
12 cup oats
12 cup cottage cheese
1 tsp. vanilla essence or 1/2 tsp. cinnamon powder
4 egg whites or 2 whole eggs
A pinch of salt
Stevia to taste
Method:
Macros:
Protein: 29.5 g
Fat: 18.7 g
Carbs: 26.1 g
CHICKEN SHAWARMA
(Keto & Low Carb)
Ingredients:
Sauce:
80 ml fresh mixed with a dash of olive oil and chopped fennel leaves. Add salt to
taste, mix well.
Refrigerate the same.
Assembling:
Thinly slice some cabbage and lettuce and shred the chicken. Add the sauce and give it
all a good mix.
Now take a lettuce leaf, place it all on the leaf and enjoy your meal.
Protein: 36.3 g
Fats: 3.5 g
Carbs: 2.3 g
KEEMA RICE
(Low Carb)
Ingredients:
Onion: 1/2
Green chilies: 2, slit in half
Shahi jeera: tsp.
Ginger Garlic paste: 1 tsp.
Garam masala or Biryani Masala: 1 tsp.
Ghee: 10 gm.
Rice: 50 gm.
Minced Chicken: 100 gm.
Method:
Macros:
Fat: 8.36 g
Carbs: 15 g
Protein: 31 g
Ingredients:
Method:
Marinate the chicken with all the ingredients and keep for 4-5 hours in fridge or
less.
Grill for 20 minutes.
You can marinade and grill directly also, but the longer you keep the chicken marinated,
the more flavorful it will be.
Macros:
Fat: 10 g
Protein: 50 g
Carbs: 5 g
Ingredients:
Dry roast these ingredients, and then transfer to a blender. Add 1 inch ginger, 2-3 cloves
of garlic, 1tsp. lemon juice and onion and blend it to a smooth paste.
For Marinade:
Method:
Mix the chicken and the marinade ingredients and refrigerate for minimum 1-2
hrs.
In a pan, add 15 gm. ghee and add the chicken with all the marinade.
Roast/cook the chicken till cooked through.
Serve on a bed of green veggies and sprinkle some lemon juice on top.
Macros:
Fat: 17.9 g
Protein: 35.6 g
Carbs: 4.4 g
Method:
In a bowl, add all the ingredients except the egg. Mix very well.
Now in a small bowl, lightly beat one egg. Pour only half of it into the chicken
mixture. Mix well. If the mixture is sticky, don't add the remaining egg.
Now cover the bowl and keep it in fridge for 1-2 hours, to help the chicken
mixture firm up.
When ready to cook, take the mixture out and let it come down to room temp.
You can cook it in a pan or oven/grill.
Pre heat oven in the grill mode at 200 C. Give a sausage like shape to the mixture
around a wooden/steel skewers (if you have it). Grease the baking tray with
some butter and place the kababs on it. Bake for about 20 minutes, flipping it in
between.
If making in a pan, add some butter and make sausage like shapes. Cook it in the
pan until all sides are browned and the kabab is cooked through.
Total Macros:
Fat: 13.2 g
Protein: 44.8 g
Carbs: 4 g
Ingredients:
Method:
Rub the chicken with some salt, pepper and paprika powder. Rub 5 gm. melted
butter on the chicken and grill until its cooked through.
Heat some butter in a pan. Once hot, add the sliced garlic and saut for a few
seconds.
Then add the cheese slice and stir quickly till it melts. Pour in 2-3 spoons of water
so the cheese doesn't stick to the pan.
Then add the chopped parsley, pepper powder, salt, and the lemon juice. Mix
well and turn off the heat.
Pour this over the grilled chicken and enjoy.
Macros:
Fat: 16 g
Protein: 40.6 g
Carbs: 1 g
Method:
Grind all the above in a mixer/blender and blend until well minced.
Take the mix in a bowl. Add the hung curd.
Make tiny balls out of the mix and air fry them or shallow fry in a pan until
cooked through.
Serve the yummy kababs with green coriander chutney.
Macros:
Fat: 9.9 g
Protein: 23.6 g
Carbs: 0.7 g
KETO IDLIS
(Keto & Low Carb)
Ingredients:
Egg: 1
Cream cheese: 80 gm.
Husk: 4 tsp.
Butter: 8 gm.
Baking powder: tsp.
Grated ginger: tsp
Few finely shredded spinach leaves
Method:
Beat egg nicely. Add cream cheese, butter, and again beat it.
Add husk, ginger, spinach leaves, and baking powder and mix them nicely.
Grease the idli molds and pour the mixture. Microwave for 3 min.
Idlis are ready to eat. Serve with green chutney or with curd.
Macros:
Fat: 20 g
Protein: 8 g
Carbs: 1 g
Chicken: 100 g
Curd: 5 g
Chaas (Buttermilk): 5 ml
Garlic and herb butter: 5 g
A fe chopped mint leaves
Chili flakes to season
Salt as per taste
Method:
Marinate the chicken pieces with salt, curd, and mint leaves. Keep aside for 10
minutes.
Heat butter in a pan. Add in the chicken and chaas. Cook on a slow flame for 7-8
minutes, or till the chicken becomes tender and the Chaas has dried up around
the chicken.
Add Chili flakes, salt, and some more mint leaves for a fresh and minty flavor.
Macros:
Carbs: 1.5 g
Protein: 30 g
Fat: 50 g
Method:
For the filling, heat butter in a pan. Add the chopped mushrooms and onions.
Season them with salt, pepper, dry herbs and chilly flakes. Cook till soft. Once
done, keep aside to cool.
Take the breast fillet. At the thicker end of the fillet cut a small hole with a sharp
knife. Slowly push the knife inside to create a pocket, as deep as you can but
ensuring not to poke a hole at the other end or the sides.
Now once the pockets are created, season the outer side of the fillet with salt
and pepper.
Once the mushroom has cooled down, add mozzarella and mix well. Stuff this
filling very carefully in each fillet pocket (dont over stuff).
You will need 2 bacons on each fillet to wrap. Wrap the bacon all over the fillet,
sealing the opening of the pocket too. If needed you can use a toothpick to seal
as well. If you are not using bacon, just use 2 toothpicks to seal the opening of
the pocket so that the filling doesnt come out while baking.
Pre-heat oven to 180 C. Bake these fillets for 1 hour or maybe 10 mins more,
depending on the size of the fillets. Once done, take out one fillet and cut it into
half to check if the chicken is cooked through in the middle. If yes, then enjoy
them. If not, you can bake a few more mins or saut in the pan for 5-10 mins
until done.
Fat: 27.7 g
Protein: 53.7 g
Carbs: 2 g
Macros without bacon:
Fat: 13.7 g
Protein: 40.7 g
Carbs: 2 g
Method:
Macros:
Protein: 34 g
Fat: 12 g
Carbs: 2 g
Ingredients:
Broccoli: 50 gm.
Bell peppers: 20 gm.
Lettuce: 30-40 gm.
Chicken: 75 gm.
Egg: 1
For dressing:
Greek Yogurt/ Hung Curd: 1 tbsp.
Salt and pepper to taste
Lemon Juice: 1 tsp.
Mixed Italian Herbs: 1 tsp.
Chili flakes: 1/2 tsp.
Method:
Blanch the broccoli in boiling water for 5 minutes. Take it broccoli out and add it
in a mixing bowl.
Cut the chicken into small pieces and boil until done. Take them out and add
them into the bowl.
Chop the bell peppers and lettuce and add them to the bowl.
In a small bowl, add all the salad dressing ingredients. Give it a nice whisk until
it's nicely mixed and smooth. Add it to the salad bowl and mix well together.
For soft-boiled egg, let the water in a saucepan come to boil. When the water
starts boiling, add the egg and boil for exactly 6 or 7 minutes. (6 minutes will give
you runny yolk; 7 minutes will give you barely set yolks). Immediately drain the
hot water and run some cold water on the eggs to help them cool down. Once
the egg cools, peel the shell slowly!
Serve the salad. Top it with the soft-boiled egg, sprinkle some pepper on top and
enjoy! :)
Macros:
Protein: 22.8 g
Fat: 5.2 g
Carbs: 1.2 g
Method:
Marinade chicken with curd, ginger paste, chili/paprika, turmeric, salt, chopped
coriander, and coriander and cumin powder. Mix and refrigerate for 30 mins-1
hr. Make sure u keep little cumin powder to add in the end.
Heat oil/ghee in a pan, add the chicken and cook for 5 minutes. Then add methi
leaves, and ginger juliennes.
When oil separates, add 1 cup of water and cover the pan and cook in medium
heat. When the gravy reaches desired consistency, add the capsicum, kasuri
methi, and remaining cumin powder.
Switch off flame and cover the pan and give it a standing time for 5 minutes.
Macros:
Fat: 10.1 g
Protein: 23 g
Carbs: 2 g
Ingredients:
Marinate the chicken with ginger garlic paste, vindaloo masala, and lime juice for
15 minutes.
Heat butter in a pan and fry the onions till golden brown.
Add some vindaloo masala and chicken masala and cook for a few minutes.
Add some water, and salt to taste, and let it heat and then add the chicken to
the pan.
Cook with closed lid on slow flame till the gravy dries up.
Garnish with coriander
Macros:
Fat: 20.2 g
P: 46 g
C: 3.2 g
Method:
Heat coconut oil in a pan. When it is a bit hot add mustard and cumin seeds and
let them crackle.
Add onions and curry leaves, turmeric and red chili powder.
Add salt and cook the onions till they are soft. Add the fish, pour some water in
the pan, cover, and cook.
Once the fish is done add stevia and lime juice. Serve hot.
Macros:
Fat: 21.4 g
Protein: 16.6 g
Carbs: 2 g
Ingredients:
Method:
Marinate the chicken with the yogurt and all the dry masalas including salt.
Keep it refrigerated for around 3-4 hours (you can marinate just 1/2 an hour too,
but the more the better)
Take out the chicken from the fridge 10-15 before cooking.
Heat butter in a pan/wok. Add the cumin seeds. Once it crackles, add in the
onion and the ginger garlic paste. Saut till slightly browned.
Now add in the chicken. Add in any leftover marinade too.
Mix well and add 1/4 cup of water.
Cook until the chicken is cooked through. If the gravy dries up, keep adding little
bit of water.
Once the chicken is done, serve it hot and enjoy.
If on low carb, serve with rice. If on keto, enjoy it as it is. You can avoid the onions if on
initial stage of keto. It will taste equally good without onions.
Macros:
Protein: 17.5 g
Fat: 7 g
Carbs: 5.5 g (If you exclude the onions, carbs will be 2.5 g)
Method:
Mix all the ingredients with 5ml of ghee and shape them in oval shaped kababs.
Brush the TOSTER with the remaining ghee and place these kebabs for 8 to 10
min.
Pepper Chicken Kebabs r ready, enjoy with lime and curd/green chutney.
Macros:
Carbs: 0
Fat: 18 g
Protein: 42 g
Ingredients:
Method:
Mash the steamed basa fish with all the other ingredients except ghee/butter.
Make kebab shapes using skewers.
Brush ghee/butter and grill for 10 minutes or cook in the pan for 6-7 mins.
Macros:
Fat: 26 g
Protein: 56 g
Carbs: 4 g
Ingredients:
50g Chicken
5g Butter
Salt and pepper to taste
Chili flakes to taste
Coriander leaves: A handful
Lemon juice: 1 tbsp.
Method:
Macros:
Carbs: 0
Protein: 15 g
Fats: 50 g
Ingredients:
Eggs: 2
Onions: 10 grams, chopped
Bell peppers: 15 grams, chopped
Handful each of finely chopped lettuce and broccoli
Yogurt: 1 tbsp
Baking powder: 1/2 tsp
Salt, pepper and chili flakes to taste
Cheese: 30 grams
Butter to grease the baking dish.
Method:
Please note: Use a small baking dish, otherwise the egg mixture would be flat if a big
one is used. I have used a 6 inch diameter round dish.
Alternatively, you can use bigger dishes if u r making it with more than 4 eggs.
Macros:
Fat: 15.4 g
Protein: 17.5 g
Carbs: 2 g
100gm chicken
1 whole egg
1 cheese cube
Ghee 1tbsp.
Mustard seeds 1/2 tsp.
Cumin powder 1/2 tsp.
Chili powder 1/2 tsp.
Ginger Garlic paste 1 tsp.
Coriander powder 1/2 tsp.
Chicken 65 Ching's masala 1tsp.
Chicken Sukkha masala 1tsp.
Salt to taste
Method:
Mince the chicken and mix well with the cumin powder, coriander powder, egg,
grated cheese, chicken 65 masala, chicken Sukkha masala, red chilli powder and
set aside for 30 minutes.
Be careful with the amount of salt you add as the cheese added would itself
contribute to the saltiness.
Heat ghee in a pan and add the mustard seeds. When they start crackling, add
the chicken batter and spread it out like a paratha.
Cook for a few minutes on each side on a low flame. Remove and serve hot. (You
can let it rest for a few minutes before eating)
P.S. the cheese melts in the mouth amazingly while eating this!
Macros:
Carbs: 3 g
Protein: 36 g
Fat: 30 g
Ingredients:
Note: you can use cauliflower rice too, instead of zucchini strips.
Method:
In a pan, heat 5 gm. Butter. Cut the bell peppers into small pieces and cook it
until browned. Keep them out and keep aside to cool.
Now heat the remaining butter. Add the chicken, spring onions and mushrooms.
Cook until chicken is half done.
Now add the cooked bell peppers in a grinder pot, add a bit of water and grind it
until smooth paste.
Add this paste to the pan in which chicken is cooking.
Then add the cream, the zucchini strips, salt, black pepper, and paprika powder.
Mix well and cook until the zucchini is softened.
Now pour all this into a small baking dish. Add some fresh mozzarella on top.
Then cover it with grated mozzarella and bake this for about 20 minutes or until
u see brown spots on top, at 200 C.
Macros:
P: 24.8 g
F: 34.3 g
C: 5.1 g
Method:
Boil the chicken in water. Once chicken half cooked, remove chicken (don't
throw water, as you could use it as chicken broth later)
Take a pan, heat butter. Add the onion and garlic.
Then add the chicken and the broccoli/mushrooms.
Now add the broth water of chicken. Add salt and pepper to taste. Let it cook for
about 5 minutes.
Add the cheese/cream cheese and mix well.
Add the Italian herbs and cook until the cheese melts and coats the chicken
pieces well.
Serve hot.
Macros:
Fat: 11.5 g
Protein: 46.4 g
Carbs: 2.5 g
Ingredients:
Dry roast cumin in a non-stick pan. Once done add a little water, ginger garlic
paste, and chicken (cut into bite sized pieces).
Cover with a lid and let the chicken cook until soft.
Now add salt, kasuri methi, and flaxseeds. Take the dish off the gas and add
cream. Mix well.
Now just heat the dish again for a minute and you are done.
Some cream can be saved for garnishing.
Tip: If you plan to use fresh methi then make sure to wash it thoroughly. Boil it in water
for 2 minutes with a little salt and some stevia to cut out on the bitterness and then add
it to the dish.
Macros:
Carbs: 6 g
Protein: 97 g
Fat: 64 g
Method:
In a wok, add 20ml oil and fry the crushed garlic cloves until golden
Take them out and put on a kitchen roll to soak the oil. In the remaining oil in the
wok shallow fry the bell peppers and take them out.
Add the remaining 10 ml oil in the pan and fry the prawns marinated with salt till
they turn golden brown.
Add the washed spinach and spring onions in the pan. Simmer and cook till the
spinach gets soggy.
Add the paprika and green chili to the mix.
Add the fried garlic and bell pepper in the pan and keep tossing till everything
mixes well. Serve hot.
Macros:
Fat: 37 g
Carbs: 3 g
Protein: 50 g
OMELETTE CURRY
(Keto & Low Carb)
Ingredients:
Eggs: 3
Salt, pepper and dry Italian herbs to taste
Onions: 20 grams (optional)
Garlic: 1 clove, chopped
Cumin seeds: 1/2 tsp.
A pinch of heeng/asafetida
Yogurt: 30 gm.
Cream: 20 ml
Water: 1/4 cup
Garam Masala: 1/2 tsp.
Turmeric powder: 1/3 tsp.
Chili powder: 1/2 tsp.
Butter/ghee: 10 grams
Method:
Beat the 3 eggs very well, add salt, pepper and Italian herbs and make an
omelette using 5 gm. butter.
Once done, take it out in a plate.
Then heat the remaining 5 grams butter in the pan. When hot, add the pinch of
heeng and cumin seeds, let it crackle.
Add the onions and garlic, saut until light brown.
Add the yogurt, the masalas, and water. Mix well. Add salt and cook for about 4-
5 minutes on a medium flame.
Add the cream and mix again. Cut the omelette into squares and add it to the
gravy. Mix well and switch off the flame.
Garnish with some coriander leaves and serve hot.
Macros:
Fat: 29.4 g
Protein: 18.2 g
Carbs: 4.8 g
CHICKEN BOWL
(Low Carb)
Ingredients:
Method:
Mix chicken mince, salt, black pepper, oats, half of the garlic chips, chili flakes,
and coriander together and give it shape of bowl and refrigerate overnight.
Pre-heat oven and 200 degrees. Grease the chicken bowl with butter to all sides
and put it inside the oven for 15 minutes.
Flip it in half way. Now, when the chicken bowl seems firm and cooked
thoroughly, take it out and crack one egg inside it and top with cheese, chili
flakes, and garlic chips.
Put back in the oven with 100 degrees temperature for just 5-7 minutes.
Macros:
Fat: 19.5 g
Protein: 33.6 g
Carbs: 6.4 g
Ingredients:
Method:
In a non-stick pan, heat 2 grams butter and scramble the eggs. Once done, take it
out and keep aside.
Next, add the remaining 4 grams butter and let it melt.
Add the thin zucchini strips, bell peppers and spring onions. Cook till the zucchini
softens.
Add salt, pepper, stevia, vinegar and sauce. Mix well. Add the scrambled eggs
and mix well again. Cook for about 2-3 minutes more and it's done. Serve hot!
Macros:
Protein: 6.7 g
Fat: 9.1 g
Carbs: 3.5 g
For Marinating:
150 g Chicken Breast
1 tbsp. Ginger Garlic Paste
1 tbsp. Red Chili Powder
1 tsp. Turmeric Powder
100 gm. Yoghurt
Salt to Taste
Method:
Mix all the marinade ingredients with chicken and set aside for 30 minutes
minimum.
Heat oil in a kadhai or wok; add mustard seeds and fennel seeds.
Add in onions and cook until golden, add in chilies, curry leaves and mix well.
Add the ginger garlic paste, cook for 2 minutes and add tomatoes and mix it well.
Add the spice powders and salt and mix it well again.
Add in chicken and mix. Cover the kadhai on a low flame for 30 minutes.
As the chicken starts to dry add in chicken masala powder and mix well on a high
flame.
Add Coriander for Garnish. Serve hot.
Macros:
Fats: 25 g
Carbs: 8 g
Protein: 41 g
BUTTER CHICKEN
(Keto & Low Carb)
Ingredients:
Method:
In a mixing bowl, add in the Chicken pieces, tsp. garam masala, 1 tsp. tikka
masala and 1/2 tsp. chili powder. Mix well to coat the chicken pieces. Keep aside.
In a wok/pan, heat 5 gm. butter. Once hot, add in the ginger, garlic and onions
and saut until slightly browned.
Now add in the tomatoes. Add the remaining 1/2 tsp. chili powder, 1/2 tsp.
garam masala and 1 tsp. tikka masala. Mix well and cook until the masala gets
darker in color and the tomatoes are mushy.
Take it off flame and let the masala cool.
Now in a non-stick pan, heat another 5 gm. butter. Add the chicken pieces and
cook both sides until nicely browned. Take them off flame and keep aside.
Now when the masala has cooled down, add it in the blender with 3-4 tbsp.
water and blend it to a smooth paste.
Add in this paste to the wok and add the browned chicken. Mix well.
Then add the kasuri methi, the cream and a bit of water (about 1/4th cup). Mix
well and cook until the gravy comes to consistency of your choice!
Garnish with some cream and Serve hot.
Note: This dish should be avoided in the initial weeks of keto. You can have this easily
one your body is well adapted with keto.
Macros:
Fat: 20.2 g
Protein: 17.9 g
Carbs: 6.3 g
1 whole egg
2 strips of bacon
1 tsp. butter/coconut oil/ghee
Shredded cheese: 10 gm.
Salt, Pepper, Italian seasoning or any other seasoning of your choice, to taste.
Method:
Note: The quantity mentioned in the ingredients is to make 1 muffin. The total number
u need, u can multiply the amount as required.
Ingredients:
Method:
Combine the minced meat with salt and mix very well. Gradually add the club
soda and mix. (Dont add all of it at once, you might need lesser than listed,
according to consistency)
Mix all the spices, the egg white and parsley. Mix well.
Make equal sized balls of it and cover with a cling wrap and refrigerate for an
hour.
After its rested, cook in an air fryer or in a pan with the butter, until its well
cooked.
Note: If you use the air fryer, you will not need that much butter.
Macros:
Fat: 11.2 g
Protein: 61.3 g
Carbs: 0.2 g
Method:
In a blender put chicken, chilies, salt, turmeric, garam masala, coriander powder,
jeera powder, ginger garlic paste, then blend it. Keep this mixture in a bowl.
Again put all greenery items (Spinach, Methi, coriander leaves, curry leaves) n
blend it (don't put more water).
Now mix the chicken n this greenery items n make it nice paste.
Now in a non-stick pan put some ghee or butter n shallow fry this mixture
making equal sized patties.
Yummy Green chicken patties are ready to enjoy it with mint chutney n lemon.
Macros:
Fat: 8 g
Protein: 46.2 g
Carbs: 0.5 g
Ingredients:
Method:
Macros:
Protein: 24.7 g
Carbs: 5.2 g
Fat: 24.2 g
Ingredients:
Method:
Cut the broccoli into small florets. In a saucepan, add water and boil the broccoli
for 10-12 minutes.
Once done, take out the broccoli in a plate and let it cool.
In the same water, add the chicken pieces and boil. Also add the tej patta and
laung to extract the flavor.
Once boiled, take out the chicken and let that water cool in which you boiled the
chicken (discard the tej patta and laung)
Once it all cools, add the broccoli and the water (stock) in a blender and blend
until smooth.
Now in another non-stick pan, heat butter. Add the ginger garlic pieces and let
them sizzle. Then add a pinch of turmeric and a pinch of chili flakes.
Add the boiled chicken to the pan now and saut until browned. Then add the
blended broccoli. Adjust salt and pepper. If you want a thin consistency of soup,
add more water.
In the end, add the cheese slices, mix well until it melts and switch off the flame.
Enjoy the soup!
Macros:
Fat: 24 g
Protein: 33 g
Carbs: 0.5 g
C3 TIKKIS
(Keto & Low Carb)
Ingredients:
Method:
Macros:
Carbs: 3 g
Protein: 47 g
Fat: 52 g
Spinach 100gms
Prawns 100gms
Whole egg 1
Chili powder: 1 tsp.
Turmeric powder: tsp.
Garlic: 2-3 cloves
Cumin powder: tsp.
Coriander: A few
Salt to taste
Pepper to taste
Kashmiri chili chutney (paste of Kashmiri chilies, garlic, salt and edible oil): 1 tsp.
Coconut oil: 10 gm.
Fresh red chilies: 2-3
Method:
Marinate the prawns for 30 minutes in turmeric, chili powder, salt, and cumin
powder.
Add one tsp. of the chutney if you have a paste made or you can do without it
too. (Be careful with the salt if you are adding this chutney, as it already has salt)
Saut the prawns in 5 gm. coconut oil till cooked and remove from the heat and
keep aside.
Blend the spinach, garlic, and fresh red chilies to make a puree (don't add any
water)
Beat this puree with one egg to form a smooth mixture.
Make an omelette using this mixture in the rest of the coconut oil. Be careful
while flipping! Cook each side for 2-3 minutes at least.
Serve the prawns on the omelette and it's ready to eat.
Macros:
Fat: 15.9 g
Protein: 25.8 g
Carbs: 1.2 g
Ingredients:
Carbs: 4 g
Protein: 132 g
Fat: 106 g
Ingredients:
Eggs: 2
Oats: 20 grams
Bell peppers, onions and zucchini, finely chopped: A handful of each
Salt, pepper, paprika, chili flakes and dry Italian herbs to taste.
Butter: 9 grams
You can add some fresh chopped coriander if you like.
Method:
Macros:
Fat: 17 g
Carbs: 13 g
Protein: 13.6 g
PEPPER CHICKEN
(Keto & Low Carb)
Ingredients:
120 gm. Chicken
2 tsp. Ghee
Green chili: 1
Curry leaves: A few
Ginger garlic, grated: 1 tbsp.
A mix of coriander powder, pepper, garlic powder, cinnamon powder, turmeric
and salt: 2 tsp.
10 black pepper seeds crushed
Method:
Macros:
Carbs: 0 g
Fat: 8 g
Protein: 36 g
Method:
Rub all the ingredients on the chicken one by one so that it perfectly coats the
chicken.
Grill the coated chicken for 20 minutes or pan fry on both sides for 15 to 20
minutes with a closed lid.
Have it with any cheese dip as per your macro permits
Macros:
Fat: 22 g
Protein: 50 g
Carbs: 4 g
1 whole egg
1 tsp. butter/coconut oil/ghee
Shredded cheese: 10 gm.
1 tsp. chopped onion
1 tsp. chopped tomato
1 tbsp. chopped spinach
1 tbsp. cooked chicken keema
Salt, Pepper, Italian seasoning or any other seasoning of your choice, to taste
Method:
Macros:
Fat: 8.4 g
Protein: 7.8 g
Carbs: 2 g
ANDE KA FUNDA
(Keto & Low Carb)
Ingredients:
3 boiled eggs
1/2 onion
2-3 cloves garlic
2 tbsp. homemade tomato puree (optional)
1 green chili
Cumin seeds: 1 tsp.
Salt per taste
Kashmiri Lal Mirch: 1 tsp.
Garam Masala: 1/2 tsp.
Tandoori Masala: 1 tsp. (gives good color and taste)
Turmeric powder: 1/3 tsp.
Kasuri Methi: 1 tsp.
Water as needed
Ghee/Butter: 5-6 grams
Method:
Macros:
Fat: 16.7 g
Protein: 16.5 g
Carbs: 5.6 g
Method:
Fish:
Marinade the salmon with salt, pepper coriander leaves, ginger-garlic mince,
1tsp lemon juice and keep aside for at least 20-30 minutes.
Now take aluminum sheet and place the fish gently in the middle. Place the
lemon rounds on top as shown in the pic.
Sprinkle chili flakes and spring onion greens on top. Now parcel the fish like an
envelope and put inside of a pre-heated oven on 200 degrees for 20-25 minutes.
Do not immediately open the wrap. Give it a standing time for 5 minutes more.
Note: Short cut to Double-boiler method is, just beat the yolk, salt and lemon juice in a
microwave safe bowl/Tiffin box and keep it on a pan of boiling hot water (not on active
flame). Leave for 10 minutes, it will be done. U can add butter to this as well. If it is still
not cooked properly, change the water and again pour hot water. But do not forget to
stir in between.
Macros:
Protein: 32 g
Fat: 35 g
Carbs: 0 g
Method:
Boil the chicken till soft and properly cooked. Shred the pieces.
In a bowl mix curd, cream and all the seasoning along with chopped veggies. Add
in the chicken. Mix well, chill and enjoy.
Macros:
Carbs: 3 g
Protein: 37 g
Fat: 20 g
Ingredients:
Method:
In pan heat 5 gm. Ghee. Add prawns and saut well. They take about 5 minutes
to cook.
Add salt, red chili, turmeric, garam masala and Lime juice. Mix well. Prawns r
done.
In pan take 10 gm. of ghee add tomatoes and onion (optional). Add washed and
cut spinach. Add green chili, salt and saut till water absorbed.
Add cooked rice and mix well. Now add prawns. Mix well and serve hot.
Macros:
Carbs: 44.3 g
Protein: 22.5 g
Fat: 12.7 g
Ingredients:
Method:
Make a paste with desiccated coconut, onions, ginger garlic paste, curd, masalas,
and salt.
Marinate chicken in the paste for 10 to 20 minutes.
Grill the chicken for 20 minutes.
Macros:
Fats: 3 g
Protein: 25 g
Carbs: 4 g
CHICKEN STEW
(Keto & Low Carb)
Ingredients:
Method:
Take a pan and add oil, add mustard and jeera seeds and let it crackle.
Add ginger garlic paste, pieces of green chili, and curry leaves.
Add sliced onions; let it cook till golden brown.
Now add chicken and the spices and cook for a while adding a bit of water if
required.
Finally add coconut milk diluted. Cover the pan and cook till done.
Macros:
Fat: 19.6 g
Protein: 35.1 g
Carbs: 2.1 g
Ingredients:
2 whole eggs
Salt, Black pepper, and Chili flakes to taste
Minced Chicken: 80 gm.
Cheese: 30 gm.
Butter: Only to grease the muffin molds.
Method:
Mix everything together except the cheese. Grease the muffin molds. Put 2 tbsp.
of the mix into the molds then add a small portion of cheese in the middle. Again
put 2 spoons of the mix, covering the cheese.
Bake them at 180 C for about 3-4 minutes. The upper surface of the mix will be
semi-solid by that time. Take out, and then add more cheese on top. Put them
back in the oven and bake for 15 minutes.
The muffins are ready to be served.
Macros:
Fat: 13.5 g
Protein: 32.3 g
Carbs: 1.3 g
Method:
Grind the garlic, onion, black pepper, salt, stevia, and melted butter to a paste
using very little water to make a thick paste.
Rub the mix to the chicken legs and keep it aside for few minutes.
Grill the chicken on both sides for 30 to 40 minutes.
Or
Use 5 gm. butter in a pan and fry it with closed lid for 20 to 30 minutes on both
sides.
Enjoy the hot pepper and sweet stevia taste that blends with the chicken flavor.
Macros:
Fats: 22 g
Protein: 48 g
Carbs: 3 g
Eggs: 2
Grated Zucchini: A handful
Salt, pepper, chili flakes to taste
Isabgol/Husk: 1 tbsp.
Cheese slice: 1
Melted butter to grease the baking pan.
Method:
Protein: 16.5 g
Fat: 15 g
Carbs: 1.5 g
Ingredients:
Vegetables stuffing:
Spinach: take 100 gm., blanched
Chopped garlic: 1/4 tsp.
Salt to taste
Butter: 5 gm.
Heat butter, add the garlic, and let it brown. Then add the spinach and salt. Cook till it
gets dry. The stuffing is ready!
Kebab:
Minced chicken: 100 gm.
Chopped coriander: 1 tbsp.
Chopped garlic: 1/2 tsp.
Chopped green chili: 1tsp.
Chopped onion: 1 tbsp.
Cumin powder: 1 tsp.
Black pepper powder: 1 tsp.
Paprika: 1/2 tsp.
Garam masala: 1/2 tsp.
Lemon zest: 1/2 tsp.
Minced bell peppers: 1-2 tbsp.
Husk/Isabgol: 1 tbsp.
Cheese: 20 gm.
Salt as needed
Butter/Coconut oil: 10 gm.
Method:
Heat 2 gm. Coconut oil/butter in a pan. Add garlic, onion, and bell peppers. Fry
until the raw smell is gone.
Take the chicken mince in a bowl and add the fried onion, pepper mixture. Add
all the other ingredients except cheese and knead well.
Keep it aside for 10 minutes. Now apply water to your palms and take a small
amount of mixture and shape them. Make a small hole in middle and stuff the
spinach mix and cheese. Seal the stuffing and shape.
Heat a pan on medium flame. Add another 8 gm. Butter in the pan and cook
both sides until cooked through and brown.
Or, you can make it in oven too. Pre heat oven at 200 C and place the kebabs
inside. It will take 10 minutes for each side to cook. Serve hot!
Relish it with mint-lime-coriander chutney.
Macros:
Fat: 14.4 g
Protein: 23.8 g
Carbs: 3.5 g
Method:
Heat the butter in a pan. Add chopped garlic and saut until slightly brown.
Add the prawns. Add salt, pepper and mix. Cook until done, around 5-6 minutes.
Garnish with some fresh coriander and serve hot.
Macros:
Fat: 10.2 g
Protein: 20.6 g
Carbs: 1 g
Ingredients:
Method:
In a mixing bowl, add all the above-mentioned ingredients except the butter.
Mix thoroughly until everything is well combined.
Heat a non-stick pan, add 5 gm. butter and let it melt.
Divide the chicken mixture into 2 equal parts.
Take one part and make a ball shape using your palms. Flatten it a little and put
it on the pan. Then flatten it more using a spoon or a spatula.
Let it cook until one side is browned and then flip it.
Let the other side cook until browned. (You can flip it 2-3 times and ensure both
sides are cooked well)
Once done, take it out and repeat with the remaining chicken mixture.
Serve it hot with some mint-coriander chutney and enjoy.
Macros:
Fat: 9.3 g
Protein: 23.1 g
Carbs: 2.1 g
Ingredients:
Method:
Heat butter in a pan and add the chilies (few of them crushed) to it.
Fry the chilies for a minute and then add the ginger powder, mix it all.
Add the cut chicken along with black pepper, salt, garlic, and lime juice.
Mix all the ingredients together and keep cooking on slow flame
Add the water mix again and let the chicken cook for 10 minutes with a closed
lid.
Cook till the chicken gets tender and till the water dries up to a sauce like
consistency. Garnish with coriander and is ready to eat.
Macros:
Fat: 15.4 g
Protein: 23.1 g
Carbs: 1 g
Method:
Rub the chicken fillet with chili flakes, Italian herbs, salt, and pepper.
Heat 5 gm. Butter in a non-stick pan and cook chicken fillets on both sides until
cooked through and browned.
Once done, take them out on the serving plate.
In the same pan add the remaining butter, sliced mushrooms, one its half done
add a tbsp. of water and the cream. Bring it to boil and add grated cheese in the
end. Add salt and pepper and if you want you can add more Italian herbs and
chili flakes for pasta kind of flavor. Once the cheese melts, switch off flame.
Pour this sauce over your chicken and enjoy!
Macros:
Fat: 22.4 g
Protein: 48.9 g
Carbs: 2.5 g
Ingredients:
Eggs: 2
3-4 mushroom thinly sliced
1 cheese slice
Salt and pepper to taste
Mixed dry Italian herbs to taste.
1 tsp. butter to make the omelette and 1 tsp. butter for mushrooms.
Method:
Whisk the eggs and seasonings and make an omelette. Keep it aside.
Then in the pan heat 1 tsp. Butter. Add the mushrooms and saut until browned.
Then add in a bit of water. Salt and pepper and 1 cheese slice. Mix well and cook
until the cheese melts and thickens. Keep the filling aside.
Make the omelet in another non-stick pan using 1 tsp. butter. When the
omelette is about to be done, add in the filling in the middle of the omelette and
fold!
Enjoy it hot!
Macros:
Fat: 19.4 g
Protein: 15.1 g
Carbs: 2 g
Ingredients:
Hard boiled eggs: 4
Paneer: 100 gm.
Cheese: 25 gm.
Garlic powder: 1 tsp.
Chili flakes: 1 tsp.
Salt: as required
Method:
Blend the boiled eggs with little water till you get smooth paste.
Knead paneer, cheese, and all the seasonings along with the egg paste.
Spread some butter in a non-stick pan. Make rounds of the mixture and flatten it
using spatula. Heat should be low. Flip once one side is done.
I made 4 parathas with the above-mentioned ingredients.
Fat: 37.2 g
Carb: 2.5 g
Protein: 43.5 g
CHICKEN PORCUPINES
(Low Carb)
Ingredients:
Method:
Macros:
Fat: 24 g
Carbs: 32 g
P: 32.6 g
Recipe Courtesy: NITU BAJWA MALLADI
Ingredients:
Method:
Fat: 9.2 g
Protein: 23.1 g
Carbs: 0.5 g
Ingredients:
Boiled eggs: 3
Crumbled Paneer: 50 gm.
Greek Yoghurt/ Hung Curd: 2 tbsp.
Salt and black pepper to taste
Paprika powder: 1/2 tsp.
Mixed dry herbs: 1/2 tsp.
Method:
Macros:
Fat: 22.6 g
Protein: 34.5 g
Carbs: 2.8 g
CHEESY CHICKEN 65
(Keto & Low Carb)
Ingredients:
Method:
Cut the boneless chicken into cubes and marinate them with ginger garlic paste,
add cheese spread and mix it well.
Keep it for few minutes and then add salt (according to taste) chopped onion
and Chicken 65 masala.
Mix it well and allow it to rest for at least 20 minutes.
Take a wok or pan and add ghee/butter. When hot, add the marinated mixture
and cook well until the chicken is done.
Macros:
Protein: 26.5 g
Fat: 12.6 g
Carbs: 1.5 g
CHICKEN TADKEWALA
(Keto & Low Carb)
Ingredients:
Method:
Heat some butter in a pan and fry the onions till golden brown and add the
ginger garlic paste and fry for a minute.
Add the cut chicken and mix it all well adding the masala
Add half glass water and stir and close the lid of the pan and let the chicken cook
For Tadka, heat some butter in a small tawa or tadka kadhai. Add jeera, curry
leaves, all the chilies, and garlic cloves and let it fry for a few minutes.
Add the tadka to the cooked chicken and close the lid again.
Cook for a few minutes. When done, serve and garnish with coriander.
Macros:
Protein: 25 g
Fat: 10 g
Carbs: 6 g
CHEESY CHICKEN
(Keto & Low Carb)
Ingredients:
Method:
Macros:
Protein: 30 g
Fat: 12 g
Carbs: 1.2 g