Breakfast
Everything But The Bagel Omelet
½ tsp unsalted butter
2 large eggs
1 tsp bagel seasoning
1 oz. cooked bacon, chopped
2 oz. deli turkey, chopped
2 tsp sun-dried tomatoes, chopped
2 tbsp cream cheese
Prepare the sun-dried tomatoes, turkey, and bacon. Divide the cream cheese into small pieces. Set aside.
Melt the butter in a small skillet or omelet pan over low heat. Whisk the eggs in a small bowl with the bagel seasoning until frothy. Pour the eggs into the skillet.
When the egg begins to cook add the bacon, turkey, tomatoes, and cream cheese to one side of the omelet.
Fold the other side of the omelet over the filling and continue cooking to warm the filling and melt the cream cheese. Carefully flip the omelet to warm the other side if necessary. Serve with a garnish of fresh herbs such as chives, basil, or thyme if desired.
Lunch
Keto Chicken Pesto Zoodle Salad
11⁄3 lbs boneless chicken thighs
1⁄3 cup (2¾ oz.) sugar-free green pesto
5 oz. cherry tomatoes, halved
4 oz. (¾ cup) feta cheese, crumbled or cubed
12 oz. zucchini or zucchini noodles
3 tbsp olive oil
Place the chicken thighs in a medium pot and add cold water until the chicken is just covered.
Bring to a boil. Then reduce the heat to medium-low and simmer for 15 minutes or until the chicken is thoroughly cooked.
Remove the chicken from the water and shred it using two forks. Set aside.
While the chicken is cooking, spiralize the zucchini and place the zoodles in a large mixing bowl.
Pour the pesto over the zoodles, and toss with tongs to completely coat the zoodles.
Add shredded chicken, tomatoes, and feta to the zoodles and gently toss with tongs until evenly combined. Drizzle with olive oil.
Dinner
Keto Italian Chicken with Basil and Olives
1¾ lbs chicken breasts
2 tbsp olive oil or butter, for frying
1 tsp salt
½ tsp ground black pepper
3 oz. (¾ cup) sun-dried tomatoes in oil, chopped
½ cup (21⁄3 oz.) olives
½ cup (¾ oz.) fresh basil, chopped
Dressing
6 tbsp olive oil
2 tbsp balsamic vinegar
1 garlic clove, minced
½ tsp salt and ground black pepper
Serving
4 cups (4¼ oz.) baby spinach
Preheat the oven to 350°F (175°C).
In a large frying pan, melt butter or olive oil over medium heat. Season the chicken with salt and pepper. Fry the chicken on all sides until browned.
Place the chicken in a baking dish. Bake in the oven for 15–20 minutes or until the chicken is cooked through. Let rest.
In a small bowl, mix all the ingredients for the dressing.
Cut the chicken into 1” (2.5 cm) pieces. Top with sun-dried tomatoes, olives, and basil. Pour over the dressing. Cover with foil and let rest in the refrigerator for one hour or more.
Serve the chicken cold with baby spinach.
コメント