Meal Prep for Keto Made Easy! Tips and hacks for even non-cooks.

It’s still not a low-carb world, but with a little planning and a little effort too, you can stick to your desire to eat low-carb and improve your health and your life. Recently, a friend who had lost 30 lbs on keto, asked me for help. He said that he is bored with his food. That he feels stuck rotating the low-carb foods that he has been eating for the past year or so, and that on the road, his options are so limited. He knows he doesn’t want to go back to the bread and rice, so he finds himself not eating. Someone else in his position is likely to find themself eating those unhealthy foods again. No bueno. Food is good. I believe we were meant to enjoy food (function AND pleasure). And we need to nourish our bodies. Sleep and nourishing food are critical to optimizing weight and health. I already shared my own hacks for Eating Keto on the Go in Jamaica. In this post I share my hacks for making meal prep easy and tasty!

Continue reading Meal Prep for Keto Made Easy! Tips and hacks for even non-cooks.

Who says low-carb has to be boring?

So on a Sunday, I really throw down, in my kitchen. I plan my menu days in advance.  Then round about noon I turn the radio dial to Fame 95 (retro…what else?!), fill a glass with ice cubes, add some rum and COOK!  On any given Sunday I pull from the following items: braised ox-tails, baked chicken, curried shrimp, pot roasts of beef or pork, rice and peas, sitr fried veg, mac and cheese, fried rice, chow mein, baked plantains, garden salad…

But I’ve decided to go low-carb  for a while, to reset my body and mind, so…sigh…gotta find a way to keep the fun in Sundays.  So instead of rum, we do water.  Yup.  Water and a lot of ice.  And I still blast my retro tunes.  And here’s what today’s fare looked like:

I call it “Smothered Chicken with Steamed Veggies”.

The steamed veggies are simply broccoli and cauliflower steamed with garlic, parsley and basil and finished with butter (salted of course).  Yum!

Here’s the main event:

4 chicken breasts
1 onion
2 stalks celery
1 cup coarsely cut button mushrooms
1 medium tomato
2 cloves garlic, minced
1 small sweet pepper
1 cup grated mozzarella cheese

Flatten the chicken breasts.  Wash with lime juice and season with salt, pepper, jerk-flavoured hot sauce, soya sauce and let marinate overnight.

Heat 2 tbsp veg oil in a non-stick frying pan and quickly sear the chicken on both sides.  It should be just brown and the entire browning process should not take more than 3 min all told.

Remove from frying pan and place the pieces of chicken a flat baking sheet and allow to rest.

Chop all seasonings (onion, celery, tomato, garlic and sweet pepper) and add to the same pan you used to brown the chicken.  Saute for 2 min.  Add the mushooms and a pinch of salt and stir for another minute.

Turn on your broiler.

Spoon equal amounts of this mixture on to each piece of chicken breast already on the baking sheet.

Sprinkle equal amounts of cheese over the dressed chicken pieces and  place the dressed and cheesed chicken breasts on the baking sheet under the broiler.

Broil for approximately 5 minutes, or until cheese is bubbly and just turning brown.

Remove and let rest for 3 minutes.

Serve hot with veggies.

Now…who says low-carb has to be boring? 😀

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