Keto Poached Chicken and Salad
Serving for 1
Ingredients

115g Free Range Chicken Breast
Small Stick of Carrot
Small Stick of Celery
1/4 of an Onion
2 peppercorns
1/2 Cup Spinach Leaves
1/8 Grated Carrots
1/2 Sliced Cabbage
Primal Kitchen Ceaser Dressing (available at Low Carb Emporium)
Salt and Pepper

Lets Cook

Firstly boil a pot a hot water large enough to place the chicken breast, carrot, celery, onion and peppercorns in. Once boiling add all the ingredients and turn down to a simmer and cook for 10-15 minutes until chicken is cooked through and is 72 degrees, Turn out the vegetables and discard and allow the chicken to cool,

In a mixing bowl add the salad vegetables and mix together, then chop up cooled chicken and add to the salad mix and add the dressing and season, mix together again. Then serve and enjoy. X

Macros
Protein 19.6g
Carbs 3.2g
Fat 15.6g

Keto Poached Chicken and Salad

Keto Poached Chicken and Salad with only 3.2g Carbs

Prep Time

Cook Time

Servings

Ingredients

115 g free range chicken breast
Small Stick of Carrot
Small Stick of Celery
1/4 of an Onion
2 peppercorns
1/2 Cup Spinach Leaves
1/8 Grated Carrots
1/2 Sliced Cabbage
Primal Kitchen Ceaser Dressing available at Low Carb Emporium
Salt and pepper

Prep Time

Cook Time

Servings

Ingredients

115 g free range chicken breast
Small Stick of Carrot
Small Stick of Celery
1/4 of an Onion
2 peppercorns
1/2 Cup Spinach Leaves
1/8 Grated Carrots
1/2 Sliced Cabbage
Primal Kitchen Ceaser Dressing available at Low Carb Emporium
Salt and pepper

Instructions

Lets Cook
Firstly boil a pot a hot water large enough to place the chicken breast, carrot, celery, onion and peppercorns in. Once boiling add all the ingredients and turn down to a simmer and cook for 10-15 minutes until chicken is cooked through and is 72 degrees, Turn out the vegetables and discard and allow the chicken to cool,
In a mixing bowl add the salad vegetables and mix together, then chop up cooled chicken and add to the salad mix and add the dressing and season, mix together again. Then serve and enjoy. X

Recipe Notes

Macros Protein 19.6g Carbs 3.2g Fat 15.6g

Keto Chicken and Mushrooms with Cauliflower Mash
Serving of 2

Ingredients

1 free range chicken breast
8 med mushrooms
1 cup baby spinach
1 tbsp parsley
1 tsp thyme leaves
1 tbsp chive leaves
3/4 cup cream
1/2 free range chicken stock
1 garlic clove
1/2 tsp Xanthan Gum (available at Low Carb Emporium)
1 small onion
2 tbsp Parmasan Cheese grated
2 tbsp butter
1.5 cups of cauliflower florets
2 tbsp butter
Salt and Pepper

Time to cook

Firstly slice all your mushrooms and dice the onion. Then chop all the herbs and crush the clove of garlic.

Next split your chicken breast into two. The average chicken breast weighs approximately 280-300g, when the recommended serving is 125-150g.

In a fry pan heat 1 tablespoon of butter and sautee the onions and mushrooms until softened and then remove them from the pan. Then pan fry the chicken breasts and remove them from the pan and pop them to the side.

Next add all the ingredients except for the Xanthan Gum and a 1/4 of the cream and allow to reduce by three quarters until you have a thick sauce. While this is simmering boil your cauliflower for about 10 minutes, then transfer to a food processor and add the butter and salt and pepper to taste and then mash, this is then ready to go.

Next add back in your chicken the remaining cream, spinach and Xanthan Gum and stir until its all combined. Then plate in a pasta style bowl with the chicken on top of the cauliflower mash. Enjoy. X

Macros
Protein 54.7g
Carbs 12.6g
Fat 65.8g

Keto Chicken and Mushrooms

A delicious cozy meal, Keto Chicken and Mushrooms with Cauliflower Mash

Prep Time

Cook Time

Servings

Ingredients

Ingredients
1 free range chicken breast
8 med mushrooms
1 cup baby spinach
1 tbsp parsley
1 tsp thyme leaves
1 tbsp chive leaves
3/4 cup cream
1/2 free range chicken stock
1 garlic clove
1/2 tsp Xanthan Gum available at Low Carb Emporium
1 small onion
2 tbsp Parmasan Cheese grated
2 tbsp Butter
1.5 cups of cauliflower florets
2 tbsp Butter
Salt and pepper

Prep Time

Cook Time

Servings

Ingredients

Ingredients
1 free range chicken breast
8 med mushrooms
1 cup baby spinach
1 tbsp parsley
1 tsp thyme leaves
1 tbsp chive leaves
3/4 cup cream
1/2 free range chicken stock
1 garlic clove
1/2 tsp Xanthan Gum available at Low Carb Emporium
1 small onion
2 tbsp Parmasan Cheese grated
2 tbsp Butter
1.5 cups of cauliflower florets
2 tbsp Butter
Salt and pepper

Instructions

Time to cook
Firstly slice all your mushrooms and dice the onion. Then chop all the herbs and crush the clove of garlic.
Next split your chicken breast into two. The average chicken breast weighs approximately 280-300g, when the recommended serving is 125-150g.
In a fry pan heat 1 tablespoon of butter and sautee the onions and mushrooms until softened and then remove them from the pan. Then pan fry the chicken breasts and remove them from the pan and pop them to the side.
Next add all the ingredients except for the Xanthan Gum and a 1/4 of the cream and allow to reduce by three quarters until you have a thick sauce. While this is simmering boil your cauliflower for about 10 minutes, then transfer to a food processor and add the butter and salt and pepper to taste and then mash, this is then ready to go.
Next add back in your chicken the remaining cream, spinach and Xanthan Gum and stir until its all combined. Then plate in a pasta style bowl with the chicken on top of the cauliflower mash. Enjoy. X