hey guys suz here back with some easy keto meals
to make at home these low carb dinner ideas are perfect for keto weeknight dinners if you're new
here go ahead and hit that subscribe button and join the crew we make weekly keto cooking videos
to give you a little motivation and inspiration to get in the kitchen and get your keto meal
prep on let's go ahead and get into the video first up this week we made some
skillet brown chicken with creamy spinach i will link the original recipe below but
just know i did adapt it a little bit so to start with over medium high heat to a large skillet i'm
adding a couple tablespoons of coconut oil here i have some chicken thighs just four bone and skin
on thighs i have salt and pepper them on each side and once our oil is hot we're gonna add these to
the pan and fry them up i'm going to fry them for about five minutes on each side to get started
while those are cooking we're gonna get started in a cream sauce on the back burner over medium
heat i'm adding a couple tablespoons of butter once that's melted adding in two tablespoons of
coconut flour and whisking that together until it forms a paste to that i'm going to pour in
one cup of heavy whipping cream and continue mixing that in until it's nice and smooth gonna
go ahead and bring this up to a boil and then turn it down to let it simmer and thicken while
we work on our chicken thighs flipping these over you can see they're starting to get nice and brown
as i said we are gonna fry these on both sides for about five minutes and then i'm just gonna kind
of flip them back and forth until they get all the way cooked to temperature getting back to our
cream sauce now that it has started to thicken a little i'm adding in a teaspoon of dried italian
herbs and just mixing that in i'm gonna go ahead and turn the heat off on this now getting back
to our chicken see those are getting nice and dark i'm just gonna continue flipping these back
and forth until the internal temperature is about 165 and i will use a meat thermometer to check
that after they're cooked all the way through i'm just taking some tongs i'm gonna remove these
chicken thighs to this little metal dish while we go ahead and work on our spinach now in this
original recipe i was trying to follow it as closely as possible they do recommend using one
cup of chicken stock chicken broth to deglaze the pan after you pull your chicken out as you can
see here i have a good bit of oil and liquid still in my pan so it did not need all of that if you
make this at home i would recommend cutting that in half and only using a half a cup of chicken
broth to deglaze but anyway we went ahead with the one cup we're whisking that in scraping
the bits off the bottom you can already see it getting a little creamy here just from the fried
chicken bits that were on the bottom of the pan i am working just over medium heat here and once i
feel like i've got that all sufficiently mixed in i'm just gonna add that cream sauce we made
straight to the pan and whisking that all together until it's combined really well to that i'm adding
a five ounce container of baby spinach and i am just going to use my spatula to kind of poke that
in and stir it around so that i can make sure all of my spinach is coated with the cream sauce and
once it is i am bringing it up to a slight boil and then i'm just going to turn the heat down a
little and let this simmer and cook i probably did for about 20 minutes to let some of those liquids
just continue to reduce so my sauce could thicken up before adding my chicken thighs back to the
pan to just make sure those were heated all the way through my husband absolutely loved this
dish and thought it would be great with like cut up or shredded chicken if i make it again
i probably will do it that way as i don't like chicken thighs but he does so i had some in the
freezer and wanted a good recipe to use for these and this one totally fit the bill this was really
good and pretty quick for a weeknight meal next up we have this low carb goulash again i'll link the
original recipe down below i did decrease some of the onion and stuff in this recipe to lower the
carbs a little bit more so to start with i took a pound of ground beef and just over medium high
heat i am breaking that apart with my meat chopper upper i always have linked in the description box
once it's halfway browned i'm adding a half a cup of chopped up onion and one teaspoon of minced
garlic working that in with the meat chopper upper and then i have some rao's marinara sauce here
i had already used a half a cup out of it so it's 24 ounces i'm adding to the pot and stirring
that in really well to that i'm also adding one cup of beef broth as well as three medium
zucchini that i just chopped up into half moon chunks and i did leave these thick enough so that
after they cook in the sauce they still have a little bit of a firm texture to them as i don't
really like mushy zucchini to that i'm adding one tablespoon of soy sauce as well as one tablespoon
of italian seasoning and they called for seasoning salt but the second ingredient that is sugar
so i'm using this creole seasoning instead which has salt included in it and just adding one
teaspoon of that now mixing from the bottom i'm stirring this all in until it's nice and combined
adding one bay leaf and i'm just gonna push that down into our sauce so it can flavor the whole pot
while it's cooking bringing it up to a boil giving it one final stir before popping a lid on this
and turning the heat down and letting it simmer for about 20 minutes and after it does we're just
gonna fish that little bay leaf out go ahead and remove it although i do like to leave those in
there when i store it just to keep giving it more flavor we'll remove it and here it is plated up i
did just top this with a little shredded italian blend cheeses this was excellent just straight
keto comfort food super easy i mean chopping the vegetables is about the hardest part of making
this recipe definitely recommend it and even when i heated it up the next day my zucchini still kept
a firm enough texture left over so definitely try this one out next up this is such an interesting
recipe it's a turmeric chicken soup i really think it should have like lemon and cilantro in the name
because that is more so the flavor that you get from it just the perfect keto chicken soup to make
especially if you're sick uh there's lemon flavors in it so to start with i'm using a dutch oven
just an enamel coated cast iron one you could just use a large pot if you wanted to but over medium
heat i'm adding a fourth a cup of ghee you could totally use oil or butter if you preferred and for
this recipe it called for a whole small onion but i'm just doing one cup of onion that i diced up
to that i am adding two teaspoons of minced garlic and then i'm adding some jalapeno now the recipe
called for one whole jalapeno chopped up i just used about 10 jarred sliced little slices
of jalapeno and put them in my little food processor and mix this and i'm just adding that
i was not trying to mess around with getting my fingers all burned up messing with jalapenos to
this i'm adding two tablespoons of grated ginger and this is just some that i had in the freezer
and the recipe also called for two tablespoons of fresh turmeric and i didn't have that so i
used a half a teaspoon of ground turmeric instead as well as about a fourth to a third of a cup of
chopped cilantro that called for a whole bunch but we just went with this and it was excellent
stirring that all around and cooking it down for about five minutes before adding one teaspoon
of ground coriander and one teaspoon of paprika giving that a good stir maybe cooking it another
minute before adding in two tablespoons of apple cider vinegar and then i'm adding in some
chicken broth eight cups 64 ounces i just did two of the 32 ounce cartons and i did go ahead
and use regular i know most the time if you guys watch my videos i cook with low sodium broth
for this recipe i went ahead and used the full salted up broth and on top of that i also added
a fourth of a teaspoon sea salt as well as just a little bit of ground black pepper and i'm gonna
stir this all in now i'm adding one really large chicken breast it calls for a pound of chicken you
could add more to that if you wanted i just used just shy of a pound and i'm taking one lemon that
i sliced up here pretty thinly and i went ahead and tried to pop all the seeds out that i could
adding that to the pot as well i'm gonna bring up this whole mixture to a boil stick a lid on
it turn the heat down and let it cook about 25 minutes almost grabbed that handle with my hand
be careful with cast iron now removing the lid from that we're just going to stir this around a
little bit go ahead and fish our chicken breast out of the pot just going to put this in a
separate dish use my hand mixer to shred that up super quick if you don't shred your chicken
that way i highly recommend it adding all of our shredded chicken back into the pot and giving it
a final good stir before we plate it up now this was such an interesting recipe i'll definitely
be making it again and i do want to try making it with the fresh ground turmeric next time i make
it i think this would be a perfect keto chicken soup recipe for when you're sick i love like the
combination of flavors in it it's got a little spice the cilantro the turmeric the onion the
lemon it's the first couple spoonfuls were tart and i was like oh no this might not be for me but
the more you eat it the better it tastes i don't know i can't describe it if you don't like lemons
i definitely would not make this recipe but if you do try it out next up lastly this week i wanted to
try out this keto carolina style barbecue mustard sauce recipe that i found so i actually cooked up
a whole boston butt this is about an eight pound boston butt here went ahead and salted it put some
pepper on it i'm putting it into a big crock pot fat side down i normally would only cook one
about half the size but this is bone in and we had frozen the whole thing so i'm just gonna
cook the whole thing up use half of it for this recipe so i'm putting this on the night before
cooking it on low for eight hours and then in the morning when i get up i'll go ahead and flip it
over put the fat side on top and cook it on high for another four hours and then half of it
i'll use for a future recipe and to feed the kids and then the other half i will put the sauce
we're gonna make on it and here it is after we've cooked it for that full 12 hours as i said eight
hours on low and about four hours on high and as you can see the meat has totally fallen off the
bone i'm gonna go ahead and use a slotted spoon to scoop out any big chunks of fat as well as go
ahead and scoop that bone out now this is a nice bone to save to make broth so i'm going to stick
it in a freezer bag pop it in the freezer and use it in the future to make bone broth stirring this
all around you can see it's nice and shredded i'm going to go ahead to the stove top and get
started on our sauce so for that i'm taking just a small saucepan and adding three-fourths
of a cup of just regular yellow mustard to that along with a fourth of a cup of confectioner's
erythetol i'm using swerve i'm working over medium heat and just whisking that together until it's
nice and combined to that i'm adding a fourth of a cup of apple cider vinegar and really that's
the key ingredients for the sauce mustard and vinegar whisking that together some i like to mix
it as i go adding in one teaspoon of tomato paste and working that into the sauce mixture as well
one teaspoon of worcestershire sauce along with one teaspoon of sea salt half a teaspoon minced
garlic one teaspoon smoky paprika and it called for four to five dashes tabasco instead i'm
putting in half a teaspoon of louisiana hot sauce along with 1/ 4 teaspoon of ground cayenne pepper
and i'm just going to whisk this up really really well until everything is nice and combined and
smooth and heated all the way through and then i'm just going to cut the heat off on that stick it
to the side now over here in a large baking sheet i've lined it with nonstick foil i have about
half of our pork on here i'd say about four pounds and i'm just gonna dump that whole batch of sauce
on top of this and i am using this slotted spoon to mix this together but really some tongs would
make this quite an easier job to do but after I have it all mixed up together really well and all of
our pork is covered in the sauce i'm gonna pop this under a broiler for 10 minutes you could
do it a little longer but i didn't feel like standing there and watching it any longer here it
is when it comes out i just wanted to crisp it up a little this is so delicious obviously this
stores really well in the refrigerator and it's perfect for doing a keto meal prep for the week
here it is plated up i served it over a little bit of cauliflower rice but this would be great by
itself or on chaffles takes a long time to cook it in the crock pot but it's super super easy and
well worth it and again i'll link the original recipe for that sauce down below it was awesome i
hope you enjoyed this week's easy keto meals that you can make at home things to get you through the
week i hope these low carb dinner ideas gave you a little inspiration to get in the kitchen and get
your keto cooking on as always if you enjoyed this video please give it a thumbs up please share
it with any of your friends who are trying to follow a keto diet or live a low carb lifestyle the
more eyeballs that are on our video the more it encourages me to keep making them every single
week make sure you're subscribed so you never miss one of those and comment any recipes you'd like to
see us tackle down below until next time bye guys
