Category: Keto Diet

Baked Chicken Breast

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Super simple but so delicious and healthy.

You Need:

  • Chicken Breasts with or without the bone behind them.
  • A tablespoon of garlic paste.
  • Salt and pepper as per your preference.
  • Extra virgin olive oil. Must be adequate for liberally coating the chicken.
  • Parchment paper.
  • Both the flat and the grill tray for baking.

Rub the olive oil, garlic paste, pepper and salt on the chicken. Let it marinate for about twenty minutes.

Wrap the chicken in parchment paper. Use two sheets if you need. Make a small hole on top. Place this on the flat tray.

Bake in a preheated oven at 220C for twenty minutes.

Remove. Carefully open the parchment paper. Leave the paper on the flat tray. Keep the chicken on the grill tray. Keep the inner side facing up. Put both trays in the oven and bake for another fifteen minutes. Keeping the flat tray below the grill tray will prevent the juices that drip from ruining your oven. Leaving parchment paper on top of the flat tray makes clean up easy.

After the fifteen minutes, turn the chicken so the smooth side faces up. Use only top heat and grill for five minutes. Check for internal temperature of 75C at the thickest part using a meat thermometer.

Let it rest for about five minutes before slicing.

Garnish with fresh herbs.

Beets and Greens (Water Amaranth)

Posted in Keto Diet, Uncategorized, Vegan, VegeterianLeave a comment

beets

You Need:

  • 2 Medium Beets, Grate them using the attachment that yields long strips.
  • Water Amaranth or Ponnaganti Kura, couple of bunches.
  • 5-6 Garlic cloves, sliced up.
  • Coriander Seeds about a teaspoon.
  • Cumin Seeds about a teaspoon.
  • Freshly ground pepper powder as per taste.
  • Two tablespoons of mustard oil.

This is a relatively simple recipe. We are using an oil, which already has a rich flavor in it. We complement that flavor by sauteing the cumin, coriander seeds and garlic in it. Use low to medium heat. We don’t want to burn anything. As it starts smelling real nice and the garlic is still white, add the leaves. Stir fry in the open vessel at medium to high heat, till the greens start becoming a bright shade of green. This is an indication that they are almost cooked. Beets don’t really need to be cooked. So we add them now and mix them in. When the contents have all become hot, sprinkle pepper powder and season with a little salt. Switch off the stove and continue mixing everything.

Serve with a dollop of curd. If you want it Vegan, then replace with any equivalent condiment of your choice.

This is an excellent low calorie but loaded with vitamins and minerals kind of meal.

Fish Curry in 25 Minutes.

Posted in Keto Diet, Seafood, UncategorizedLeave a comment

Fish Curry

I actually measured the amount of time it took me to prepare this dish. From start to finish. The fish was at room temperature.

You Need:

  • Approximately one dozen Anchovies.
  • One Onion.
  • Three or Four Green Chilies.
  • Three or Four Tomatoes.
  • 1/2 Teaspoon Garlic Paste.
  • 1/2 Teaspoon Turmeric.
  • 2 Teaspoons of Coriander Powder.
  • A nice big fistful of coriander leaves.
  • Red Chilly Powder – Optional. I did not use it.

Start heating about 2 tablespoons of oil and while it heats, chop up the onion and remove the top part of the chilies. Start sauteing the onions and green chilies. While they cook on medium, chop the tomatoes. When chopped, add them to the onions. Add the garlic paste, coriander powder, turmeric powder. Season with salt. Mix well and let them cook on medium heat.

On another stove start heating about 100 ml of water.

Finely chop the coriander. By now the oil would have started to separate from the tomatoes. Only after this happens, add the coriander and hot water to the masala.

When the gravy starts to get a rolling boil, add the fish. High heat for about 2-3 mins, so that the fish gets to the same temperature.

Cover and cook on low heat for another 6-8 mins.

Open and dry up the consistency if needed. But I highly recommend that you don’t reduce it a lot. That watery gravy is just perfect to soak into dosa’s or idlies.

I paired this up with some green moong dosa’s to keep the meal low carb.

Pumkin Pepper

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You Need:

  • 200 Grams of pumpkin, sliced into long thin strips.
  • One red capsicum, sliced into long strips.
  • A few mint leaves.
  • Some toasted seeds.
  • Some regular seasoning mix.
  • Pepper powder as per your taste. A little more is always nice.
  • Olive Oil.

Rub olive oil all over the pumpkin and capsicum. Sprinkle some salt over it. Heat a large and thick pan. It is important that the pan is nice and thick. When it sizzling hot add the pumpkin and capsicum. Spread them out. Stir occasionally. After about 3-4 minutes sprinkle in the pepper, seasoning and seeds.

Just taste / eat a piece of pumpkin to know if its cooked. Switch off the stove and then mix in the mint leaves.

Enjoy a very healthy and yummy snack.

Mutton Chops Masala

Posted in Keto Diet, Meat, UncategorizedLeave a comment

IMG_20180405_120118-01.jpeg

Getting some mutton chops is the most amount of work you will do in this recipe.

You Need:

  • 300 grams of mutton chops. Or any part with bones.
  • 1 tablespoon ginger garlic paste.
  • 1 teaspoon of red chilly powder.
  • 1/2 teaspoon of turmeric.
  • 100 ml water.
  • 2 tablespoons of oil.
  • 2 tomatoes.
  • Some coriander leaves.
  • Juice of one lemon.

In a pressure pan, combine the mutton, turmeric, ginger garlic paste, red chilly powder and water. Pressure cook on high till one whistle and then let it simmer for at least 20 minutes. Open when pressure has subsided and remove the mutton.

Let the masala remain in the pan. Add oil. Heat on high till it starts bubbling. Add the mutton and fry in this masala. When the masala starts to burn and caramelize remove the mutton. Add roughly chopped tomatoes, coriander and lemon juice. Deglaze the pan.

When its deglazed, add the mutton back into it.

Enjoy a very simple but yummy mutton chop masala.

Fish Summer Salad

Posted in Keto Diet, Seafood, UncategorizedLeave a comment

IMG_20180329_113955-01-01.jpegYou Need:

  • One slice of Seer fish boneless, cut into small pieces. You can use any fish you like.
  • 1 inch piece of Ginger, finally diced.
  • 1 or 2 green chilies finely chopped.
  • One bell pepper, chopped up.
  • One tablespoon fresh cream.

Combine all the ingredients except the fresh cream. Let them chill out with each other for about 10-20 mins. Use a small pan. Heat a little oil and saute everything on medium heat. Season with salt. Cook till the fish is done. You know this when you slice thru a piece and its all the same color.

Add the fresh cream and mix well. Continue cooking on low heat. When the oil separates and a nice sheen covers everything, its done. This will take mostly take around three minutes.

Serve on a simple tomato and cucumber salad, preferably chilled.

Chicken in Mint Sauce

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You Need:

  • Two Drumsticks and Thighs of Chicken. Dry and slightly salted.
  • Mint Puree with a bunch of mint leaves, two green chillies, garlic cloves and a little olive oil.
  • 100 ml fresh cream.
  • A tablespoon of butter.

Heat a heavy bottom pan and melt butter. Add the chicken and cook till it’s about 80% done. You will know this as the color will have fully changed and it may leak out almost clear oils.

Add the mint puree and immediately after that the cream. Mix everything. Season with salt after checking. Cook covered on the lowest heat setting for about ten minutes. Sprinkle some chilly flakes for color.

Enjoy.