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Keto kid-friendly fried chicken with broccoli

Well, I’ve started a ‘Keto’ lifestyle and I’ve made it to Day 3. For 30 days, I am going to eat <20 grams of net carbs, which basically means you give up bread, pasta and biscuits, and go around annoying people with endless energy and nutritional advice.

Keto basics

Do Not Eat

  • Grains – wheat, corn, rice, cereal (highly allergic towards all grains, so no problems)
  • Sugar – all forms of sugar, honey, agave, maple syrup (rarely touch these since ‘I Quit Sugar‘)
  • Fruit – apples, bananas, oranges (my morning smoothie will need to go #boo)
  • Tubers – potato, sweet potato (this is not good news)

Do Eat

  • Meats – fish, beef, lamb, poultry, eggs (now we are talking)
  • Leafy Greens – spinach, kale (kale chips are my fav)
  • Above ground vegetables – broccoli, cauliflower (love them)
  • High Fat Dairy – hard cheeses, high fat cream, butter (brilliant!)
  • Nuts and seeds – macadamias, walnuts, sunflower seeds (yes, yes and yes)
  • Avocado and berries – raspberries, blackberries (got them in the garden)
  • Sweeteners – stevia, erythritol, monk fruit (never really have these)
  • Other fats – coconut oil, high-fat salad dressing, saturated fats (awesome news)

Because I cannot count, I have found Diet Doctor’s meal plans awesome. All the customisable meal plans are all under 20 net carbs, so you don’t even have to think. Here is one that we have loved so far…

Keto kid-friendly fried chicken with broccoli

Super quick and delicious, TSH rolled this out for us last night. Everyone was full and happy. Great for a mid-week meal. Kids* came back for thirds, so safe to say, we will be having it again:

Ingredients

  • 700 g boneless chicken thighs
  • 150 g butter
  • 450 g broccoli
  • ½ leek
  • 1 teaspoon garlic powder
  • salt and pepper

Method

  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. Remove from pan and keep warm under aluminium foil or on low heat in the oven.
  3. 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.
  4. 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.
  5. Serve the chicken and vegetables with an extra dollop of butter melting on top.

*The child with milk protein allergy had milk-free ‘butter’ obvs, no need for her to miss out.

Recipe courtesy of Diet Doctor.

 

2 Comments Post a comment
  1. I could eat that. ON A BED OF RICE.

    And, no, not that blasted cauliflower rice.

    🙂

    April 26, 2018

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