Your Keto Cousin

Chipotle Sauce: A Game-Changer for Steak and Chicken

Riann Williams — Sun, 17 Mar 2024 20:04:28 +0000

Chipotle Sauce: A Game-Changer for Steak and Chicken

Elevate your dinner game with a sauce that's guaranteed to turn even the simplest of meals into a gourmet experience. This Chipotle Sauce, featuring a harmonious blend of smoky flavors and just the right amount of heat, is perfect for those who love to bring a little excitement to their plate. Ideal for both steak and chicken, this versatile sauce can transform your ordinary meals into something extraordinary. Whether you're a seasoned chef or just starting your culinary journey, this recipe is simple, straightforward, and absolutely delicious. Let's dive into the magic of making this Chipotle Sauce and discover how it can make your next meal unforgettable.

Ingredients

1can chipotle peppers in adobo sauce7 oz
1/4cup extra virgin olive oil
1/4cup apple cider vinegar
1/4cup allulose or swervefor a touch of sweetness without the carbs
8cloves garlic
1 bunch cilantro
Juice of 1/2 a lime
1/2tsp chipotle powder
1tsp oregano
1tsp garlic powder
1tsp onion powder
1tsp cumin
1tsp salt

Instructions

In a food processor, blend all the ingredients together until smooth. This creates your Chipotle Sauce, a rich and smoky concoction that's ready to add depth and flavor to your dishes.
To prepare your steak, sear it on all sides in a cast-iron skillet to a rare temperature. Once seared, remove the steak from the pan and let it rest for 5 minutes. This allows the juices to redistribute, ensuring your steak is moist and flavorful.
Cut the steak into cubes and return it to the pan, adding about one to two tablespoons of the Chipotle Sauce. Toss everything together and continue to cook until the steak reaches your preferred level of doneness.
Serve your chipotle-flavored steak with sides of cauliflower rice, guacamole, sour cream, cheese, and a fresh green salad for a complete, satisfying meal.

Recipe Notes

This Chipotle Sauce is not just a condiment; it's a way to add excitement and flair to your cooking. It pairs beautifully with the robust flavors of steak and the tenderness of chicken, making it a must-try for anyone looking to elevate their culinary creations. Whether you're hosting a dinner party or simply cooking for yourself, this sauce is sure to impress. Give it a try and let the vibrant flavors of chipotle transform your meal into a memorable dining experience.

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Nutritional Yeast Salad Dressing

Riann Williams — Sun, 04 Feb 2024 23:07:03 +0000

Nutritional Yeast Salad Dressing

Servings10

Prep Time5

Ingredients

1cup nutritional yeast flakes
1/3cup apple cider vinegar
1/4cup coconut aminos
1/3cup EVOO
3cloves garlic roughly choppedto help the blending
salt to taste

Instructions

Place all the ingredients for the dressing into a blender, excluding the olive oil. Blend until the mixture achieves a smooth consistency, then gradually incorporate the olive oil while the blender is set to a low speed.
I favor using a blender for this dressing to ensure it attains an exceptionally smooth and creamy texture. However, if a blender isn't available, you can still prepare it by vigorously whisking all the ingredients by hand. Just ensure that the garlic is finely minced for the best results.

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Low-Carb Angel Food Cake

Riann Williams — Wed, 20 Jul 2022 18:06:21 +0000

Low-Carb Angel Food Cake

Servings12 servings

Prep Time15 minutes

Cook Time35 minutes

Passive Time2 hours

Ingredients

12 large egg whitesat room temperature
1teaspoon almond extract
1 ½teaspoon vanilla extract
3/4cup allulose or equivalent granulated sweetener
12drops stevia glycerite
1cup tapioca starch

Instructions

Pre-heat oven to 350 degrees Fahrenheit.
Use a stand or electric mixer to beat the egg whites on medium-high speed until foamy, about 30 seconds.
Add almond and vanilla extracts. Continue to beat until soft peaks form.
Slowly beat in sweetener, 1 tablespoon at a time, until soft glossy hills form.
Slowly beat in tapioca starch, ¼ cup at a time, until smooth.
Pour the batter into a 12-inch greased bundt or tube pan. Smooth the top of the batter with a spatula.
Bake for 35-40 minutes. The cake should rise significantly and the top should be a medium brown.
Immediately invert the cake pan so air can circulate around the pan as it cools. If the pan does not have legs, hold the pan above the counter, using a wine bottle or can. Cool for about 2 hours or until completely cooled.
Use a knife to carefully cut around the sides and the inner tube of the pan to release the cake. Slice around the inner tube of the pan. Carefully release the cake.
Slice the cake into 12 pieces using a serrated knife.
Serve with berries and whipped cream.

Recipe Notes

When separating your egg whites be sure to use a very clean dry bowl to not get any yolk in your whites. This will prevent the whites from whipping into peaks.

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Thai Crispy Egg Salad

Riann Williams — Fri, 08 Jul 2022 17:50:48 +0000

Thai Crispy Egg Salad

Servings1 person

Prep Time10 min

Cook Time5 min

Ingredients

3 limesjuiced
1tablespoon of allulose
2tablespoons of fish sauce
1 Thai chilisliced
2-inch piece of lemongrasssliced
1 small tomatoroughly chopped
1 small cucumbersliced
1/2 onion sliced
A handful of cilantrochopped
3 eggs
coconut oil
salt to taste

Instructions

Mix sweetener, lime juice, fish sauce, sliced lemongrass, and sliced chili in a small bowl. Set dressing aside.
In a small bowl, combine the roughly chopped tomatoes, cucumber, sliced onion, and chopped cilantro. Set aside.
To a large pan, add about ¼ cup of oil. Crack in all three eggs and fry until golden brown and crispy. Flip and fry for another minute until yolks are just set. Remove the egg from the pan and roughly chop it into large pieces.
Toss the egg into the salad and pour over some of the dressing (all the dressing will not be used) Adjust seasonings by adding salt or more fish sauce.

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Palak Paneer

Riann Williams — Sat, 11 Jun 2022 01:50:08 +0000

Palak Paneer

Servings6 people

Prep Time15 minutes

Cook Time10 minutes

Ingredients

14oz Paneer cheese cubed
1tbsp ghee
2 medium Roma tomatoeschopped
1 green chili peppersliced
1 small onion diced
1tbsp ginger grated
3cloves garlicchopped finely
1 1/2tsp cumin
1 1/2tsp garam masala
1/2tsp cardamom ground
1/2 cinnamon stick
2 whole cloves
1 1/2tsp saltto taste

Instructions

Add spinach to a large pot with a 1/2 inch of water and 1/2 tsp of salt Cook spinach for 2-3 min until the leaves wilt, then immerse the leaves in ice-cold water. Drain spinach completely.
Puree the spinach in a food processor with about 1/4 cup of water. The puree should have a smooth and thick consistency - you may need to add a few tablespoons more water to blend,
In a large pan, heat 1 tsp of ghee over medium heat and brown the paneer for a few minutes turning frequently. Remove paneer once lightly browned on most sides. Wipe the pan clean.
In the same pan, heat the remaining ghee and add the onion, garlic, ginger, cumin, and cardamom. Fry for 2-3 minutes until the fragrance of the spices is released.
Add the tomatoes, cinnamon stick, cloves, garam masala, chili, and salt along with 3/4 cup of water. Cover and cook until the tomatoes and onion are completely softened. Add more water as needed. The consistency should be like a chunky tomato sauce.
Reduce the flame and add the pureed spinach. Stir to combine and allow to cook for about 2-3 minutes until mixture is hot and bubbly.
Add the paneer and mixed to combine. Taste and adjust salt as needed.

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Ground Turkey Stir Fry

Riann Williams — Wed, 08 Jun 2022 23:38:04 +0000

Ground Turkey Stir Fry

Servings3 serving

Prep Time2 min

Cook Time10 minutes

Ingredients

1tsp Avocado oil
1lb ground turkey or chicken
1/2tsp seasoned salt
3tsp gingerminced
3cloves garlicminced
2cups of fresh or frozen veggies of your choice*see notes
2tbs soy sauce or coconut aminos
2tbs rice vinegar
1-2tsp srirachato taste
3 Green onionssliced

Instructions

Place a large skillet on medium high heat.
Heat the oil, then add the ginger, garlic, and ground turkey. Break up mixture with a wooden spoon as it cooks. Add the seasoned salt, then saute until lightly browned, about 5 minutes.
Add the frozen veggies, sauteeing for 2-3 minutes until heated through.
Add soy sauce, vinegar and sriracha then cook another 2-3 minutes until well combined.
Adjust seasonings to taste then remove from heat and top with green onions.
Serve and enjoy!

Recipe Notes

*Nutritional information is for frozen peas and carrots that are higher in carbs. Veggies like cabbage, broccoli or cauliflower would reduce carbs significantly, if preferred.

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Fool-Proof Hard Boiled Eggs

Riann Williams — Sat, 25 Jul 2020 11:50:24 +0000

My favorite meal preparation tip is to use your Instant Pot when you can. The Instant Pot has so many uses and can speed up your cooking and make meal prep so much easier.

I love eggs, and most weeks I batch some form of an egg dish. A frittata is my favorite way to prepare eggs with broccoli, shallots, and cheese but it is a bit more labor intensive with all the the sautéing of the veggies and then the baking.

Stovetop boiled eggs are quick and simple but peeling the eggs can take longer than cooking them. The fastest easiest way to make hard boiled eggs is in the Instant Pot. For some reason, peeling them is amazingly simple when pressure cooked. Below, you will find the way I prepare my hard boiled eggs.

Fool Proof Hard Boiled Eggs

CourseBreakfast
CuisineBreakfast
Keywordbreakfast

Servings4 people

Prep Time18 minutes

Cook Time8 minutes

Passive Time10 minutes

Ingredients

Instructions

Add eggs to basket of Instant Pot.
Add 1 cup of water
Set cooker on MANUAL high for 3 minutes
Pressure release after 2minutes
Pour eggs into and ice bath for 2 minutes
Roll eggs on counter and shells should just fall off.

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Herbed Breakfast Turkey Sausage

Riann Williams — Sat, 25 Jul 2020 10:56:47 +0000

These sausages are great for a quick and easy meal prep. They are packed with protein and be a part of a grab a go breakfast during the week. I boiled a bunch of eggs while I was preparing this, and plan on having these sausages with hard-boiled eggs for breakfast.

Herbed Breakfast Turkey Sausage

Delicious herby turkey sausages great for meal prep.

CourseBreakfast
Keywordbreakfast, keto, meal prep, turkey

Servings16 patties

Prep Time5 minutes

Cook Time20 minutes

Ingredients

Sausage Patty Mixture

For Pan Frying

1T Avocado oil
1T butter

Instructions

In a large bowl, combine all of the sausage ingredients and mix well.
Form into 16 patties.
Heat a large skillet over medium high heat.
Add remaining avocado oil and butter to skillet
Carefully add half of the patties to the heated skillet. Fry for about 3-4 minutes then flip.
Once flipped, use a spoon baste patties with oil from the pan from time to time.
Make sure patties are fully cooked, but do not over cook as patties will dry out.
Repeat with remaining patties.

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Caribbean-Style Stew Chicken

Riann Williams — Sat, 25 Jul 2020 05:17:01 +0000

I am Antiguan, so I love Caribbean food, which is usually well seasoned and has a bit of heat. Rice and chicken was on the dinner menu a few times a week growing up. I imagine it is a staple meal in many homes around the world. This is my version of a Caribbean-style stew chicken. I usually eat it with a side of cooked greens like collards or some boiled okra.

Caribbean-Style Stew Chicken

A flavorful keto stew, low in carbs and rich in healthy fats.

CuisineCaribbean
Keywordchicken, keto, meal prep, stew

Servings5 people

Prep Time5 minutes

Cook Time35 minutes

Passive Time1 hour

Ingredients

1/2t allspice
1t all purpose seasoning
1t Worcestershire sauce
2T soy sauce or liquid aminos
8 sprigs of thymestems removed
1/2 onionsliced
2 green onions slicedwhite part only
1"piece ”of gingerthinly sliced
4cloves garlicminced
1 limejuiced
1t salt
1t freshly ground black pepper
1t granulated sweetenerI used monk fruit

Pan gravy

1T lard, duck fat, coconut oil, or
1cup chicken broth
1/2 Tomato chopped
1/2 habaneroseeded and sliced (add more to taste)
2 Green onions(green part only) sliced

Instructions

Marinade

In a large bowl, combine all of the marinade ingredients and the chicken pieces. Stir well to combine and marinate in the fridge for at least 1 hour and up to 24 hours.

Pan Gravy

Heat oil in a large skillet on medium-high heat.
Remove chicken from marinade (save marinade) and brown chicken on both sides in the skillet. May need to brown in batches depending on pan size.
Add onions from marinade sauté about 2 minutes. Add rest of saved marinade, habanero, chicken broth, and tomato to skillet.
Place lid on skillet and cook chicken until fully cooked, about 30-35 minutes.
Remove lid, turn heat up to high to thicken sauce for 3 – 5 minutes.
Taste sauce and adjust seasonings.
Garnish with green onions

Recipe Notes

Note: Habanero peppers are very hot. If you are a not comfortable with heat, omit them, or start with a quarter pepper. Make sure to remove the seeds and wear gloves when doing so.

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Starter Guide to Keto (What to do in the first Week)

Riann Williams — Fri, 24 Jul 2020 15:53:23 +0000

Eating healthy should not be complicated. Sadly however, as the keto diet becomes popular, more and more products have come on the market that people think they need to have to do the diet correctly. Yes some products are nice and can be great for convenience sake, but really none of them are necessary. ⁣You don’t need MCT oils or special shakes and powders. You don’t need the buy the newest keto bars on the market, or that keto ice cream everyone is talking about. Those things are distractions that more than likely will increase your dependence on eating super palatable foods or will just cause you to go broke and think that keto is an expensive diet.

For me, following ketogenic diet means that a) 99% of the time I eat foods that have a low-glycemic effect so I am not spiking my blood sugar regularly. b) MOST of the time I eat whole unprocessed food. c) I consume adequate amounts healthy fats daily d) I eat protein at every meal

If you are curious about starting to eat healthier or considering the keto diet, here is where I would start:⁣ – -⁣

Dispose of or donate any foods in your fridge or pantry that have any form of sugar. There are over 61 different names for sugar. Be on the lookout for any names that end in “-ose” like sucrose, dextrose, maltose. Also do not consume any “natural sugars” like honey, agave, or molasses.⁣

Dispose of or donate any foods in your fridge or pantry that are made from grains such as wheat, corn, rice or oats.⁣

Dispose of any highly inflammatory PUFA (polyunsaturated) vegetable oils such canola, soybean, corn, cottonseed, and sunflower oils⁣.

Start eating single ingredient foods like, meat, seafood, eggs, vegetables, nuts. And cook food in coconut oil, avocado oil, or animal fats.⁣

.⁣That’s it to start!⁣ I can confidently say that if you are currently eating a standard American diet and switch to eating as I have mentioned above, you will see be improvements in how you look and feel in a very short time.

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