Keto Laos

01/12/2023

PART 1.
“easiest keto dinners I compiled so you can whip up a delicious meal with minimum effort.

#1 - 3-cheese chicken and cauliflower lasagne

INGREDIENTS:

1 tbsp extra virgin olive oil

1 leek, trimmed, thinly sliced

500g Lilydale Free Range Chicken Mince

200g punnet button mushrooms, sliced

1 bunch English spinach, trimmed, rinsed, dried, chopped

250g packet cream cheese, chopped

1 tsp dried tarragon

125ml (1/2 cup) tomato pasta sauce

100g (1 cup) coarsely grated Devondale Mozzarella Cheese Block (500g)
Cauliflower lasagne sheets

1.1kg cauliflower, trimmed, coarsely chopped

40g (1/2 cup) finely grated parmesan

2 eggs

INSTRUCTION:

Step 1
For the cauliflower lasagne sheets, process half of the cauliflower in a food processor until finely chopped. Transfer to a microwave-safe bowl. Repeat with the remaining cauliflower. Cover and microwave on high, stirring occasionally, for 8-10 minute or until very tender. Drain through a fine sieve, pressing down well with a wooden spoon to remove any excess liquid. Return to the bowl and add the parmesan and egg. Season. Stir well to combine.

Step 2
Preheat oven to 180C /160C fan forced. Line 2 large baking trays with baking paper. Divide the cauliflower mixture between the prepared trays and use your fingertips or a palette knife to gently press each batch of cauliflower mixture to rectangles of about 22 x 30cm. Cook for 15-20 minutes or until mixture has dried out. Set aside to cool. Cut into 10cm-wide lasagna sheets (you should have 6 sheets).

Step 3
Meanwhile heat the oil in a large non-stick frying pan over high heat. Add the leek. Reduce heat to low and cook, stirring often, for 4 minutes or until soft. Increase heat to high. Add the chicken and cook, breaking up with a wooden spoon, for 5 minutes or until cooked. Add the mushrooms. Cook, stirring often, for 5 minutes or until mushrooms are golden. Add the spinach. Cook, stirring occasionally, for 4 minutes or until spinach is wilted. Add the cream cheese. Cook, stirring for 2 minutes or until cheese has melted. Stir through the tarragon and season. Set aside.

Step 4
Lightly grease a square 19cm (base measurement) 24cm (top measurement) baking dish. Lightly brush the base of the prepared dish with half of the tomato pasta sauce. Place 2 pieces of lasagne over the pasta sauce. Top with half of the chicken mixture and sprinkle with 1/3 cup mozzarella. Repeat with another layer of cauliflower and remaining chicken mixture. Top with remaining lasagne. Finish with the remaining pasta sauce and remaining mozzarella. Bake for 30 minutes or until golden. Set aside for 7 minutes to rest before serving.

01/12/2023

“While some people on keto count their total carb intake, others count net carbs.

Net carbs refer to total carbs minus fiber. That’s because fiber is indigestible, so it can’t be broken down and absorbed by your body.”

Here are some KETO FOOD I lean for quick, no fuss, when it comes to deciding what to eat.😅

16/09/2023

KETO SHOP in Vientiane!
https://www.google.com/search?q=nana+keto+bake+%E0%BA%AA%E0%BA%B5%E0%BB%82%E0%BA%84%E0%BA%94%E0%BA%95%E0%BA%B0%E0%BA%9A%E0%BA%AD%E0%BA%87&rlz=1CDGOYI_enLA888LA892&oq=nana+keto+bake+cienyiane&aqs=chrome..69i57.6368j0j4&hl=en-US&sourceid=chrome-mobile&ie=UTF-8&si=ALGXSlZZLz93Q5j8HVkpXyxpTaoqXw8cocmoi-DFAGsSj5diF5-FVOAL9CHGiT2NjNOX-aQ2ulRAFk5xXEYjMUevmhnEgpW6QsGJZwYD-2tz4yasWPXOz4ll2QPv3eWpih6jdsBRhhcGltGF3sTr2RlYVe8H3bR3o4bHsnWH5wNdcLzdIg52Ctw%3D&ictx=1&ved=2ahUKEwjEqKGPzK6BAxVEyzgGHaSoC4cQyNoBKAB6BAgWEAc #

09/10/2022

Todays Lunch:
Chicken Rings

Prep Time : 1-1.30 hour
Cook time : 11-15 minutes
Serve : 4
Level Of Cooking : Easy
Taste : Mild

Ingredients:
* Chicken breast mince 250 grams
* MIX the following:
* Refined almond flour -½ cup
* Salt to taste
* Crushed black black pepper
* Garlic Powder 1¼ teaspoons
* Onion powder 1¼ teaspoons
* Paprika or chili- ½ teaspoon
*
* Eggs 2 -whipped
* Coconut Oil for deep-frying

INSTRUCTION:

Put chicken mince in a bowl, add salt, crushed pepper, garlic powder, onion powder, paprika/chili and mix well.

Step 2
Place a parchment paper on the worktop and place a portion of the chicken mixture on it. Flatten slightly to an almond four inch diameter ring and make a hole in the centre. Similarly prepare rest of the rings. Freeze for one hour.

Step 3
Beat the eggs in a bowl.

Step 4
Spread seasoned almond flour on another plate.

Step 5
Dust the frozen chicken rings with almond flour, dip in the beaten eggs and coat with the seasoned almond flour mixture.

Step 6
Heat sufficient coconut oil in a pan. Deep-fry the chicken rings till golden and crisp. Drain on paper towel.

Serve hot with sugar-free mayo.

29/09/2022

Keto Lasagna (one of my fav food)

CAL/SERV: 550
YIELDS: 8 SERVINGS
PREP TIME: 0 HOURS 20 MINS
TOTAL TIME: 0 HOURS 20 MINS

INGREDIENTS
FOR THE NOODLES

Cooking spray
1 (8-oz.) block cream cheese
3 large eggs
2 c. shredded mozzarella
1/2 c. freshly grated Parmesan
Kosher salt
Freshly ground black pepper

FOR THE FILLING
1 tbsp. extra-virgin olive oil
1/2 medium yellow onion, chopped
3 cloves garlic, minced
1 tbsp. tomato paste
1 lb. ground beef
Kosher salt
Freshly ground black pepper
3/4 c. marinara
1 tsp. dried oregano
Pinch crushed red pepper flakes
1 (16-oz.) container ricotta
1 1/2 c. shredded mozzarella
1/2 c. freshly grated Parmesan
Freshly chopped parsley, for garnish

DIRECTIONS:

Preheat oven to 350°. Line a large baking sheet with parchment and grease with cooking spray. In a microwave safe bowl, melt cream cheese, mozzarella, and Parmesan together. Add eggs and and mix until incorporated. Season with salt and pepper.
Spread onto prepared baking sheet and bake until golden and set, 15 to 20 minutes. Let cool.
In a large skillet over medium heat, heat oil. Add onion and cook until soft, 5 minutes. Add garlic and cook until fragrant, 1 minute more. Add tomato paste and mix until onion is well coated.
Add ground beef and season with salt and pepper. Cook, breaking meat up with a wooden spoon until no longer pink, 6 minutes. Drain.
Return skillet to stove and add marinara. Heat until warmed through. Season with oregano, salt, pepper, and red pepper flakes.
Cut noodles in half widthwise, then cut each half into 3 pieces. Spoon a small amount of sauce into an 8” baking pan and place 2 noodles in bottom of dish. Spread a third of the ricotta over noodles then layer a third of the meat mixture on top, and sprinkle with a third of the shredded mozzarella. Repeat to make 2 more layers. Top with Parmesan.
Bake until cheese is melty and sauce is bubbly, 30 minutes.
Garnish with parsley before serving.

***Nutrition (per serving): 550 calories, 35 g protein, 9 g carbohydrates, 1 g fiber, 3 g sugar, 41 g fat, 22 g saturated fat, 988 mg sodium.

Thanks .com

29/09/2022

Quick and EAZY “Zoodle Alfredo With Bacon”

YIELDS: 4 SERVINGS
PREP TIME: 0 HOURS 5 MINS
TOTAL TIME: 0 HOURS 20 MINS

INGREDIENTS:

1/2 lb. bacon, chopped
1 shallot, chopped
2 cloves garlic, minced
1/4 c. white wine
1 1/2 c. heavy cream
1/2 c. grated Parmesan cheese, plus more for garnish
1 (16 oz.) container zucchini noodles
Kosher Salt
Freshly ground black pepper

DIRECTIONS:

In a large skillet over medium heat, cook bacon until crispy, 8 minutes. Drain on a paper towel-lined plate.
Pour off all but 2 tablespoons of bacon, then add shallots . Cook until soft, about 2 minutes, then add the garlic and cook until fragrant, about 30 seconds. Add wine and cook until reduced by half.
Add heavy cream and bring mixture to a boil. Reduce heat to low and stir in Parmesan. Cook until sauce has thickened slightly, about 2 minutes. Add zucchini noodles and toss until completely coated in sauce. Remove from heat and stir in cooked bacon.

Thanks .com

29/09/2022

Philly Cheesesteak Lettuce Wraps

CAL/SERV: 370
YIELDS: 4 SERVINGS
PREP TIME: 0 HOURS 10 MINS
TOTAL TIME: 0 HOURS 30 MINS

INGREDIENTS;

2 tbsp. vegetable oil, divided
1 large onion, thinly sliced
2 large bell peppers, thinly sliced
1 tsp. dried oregano
Kosher salt
Freshly ground black pepper
1 lb. skirt steak, thinly sliced
1 c. shredded provolone
8 large butterhead lettuce leaves
1 tbsp. freshly chopped parsley

DIRECTIONS:

In a large skillet over medium heat, heat 1 tablespoon oil. Add onion and bell peppers and season with oregano, salt, and pepper. Cook, stirring often, until vegetables are tender, about 10 minutes. Remove peppers and onions from skillet and heat remaining oil in skillet.
Add steak in a single layer and season with salt and pepper. Cook until steak is seared on one side, about 2 minutes. Flip and cook until the steak is seared on the second side and cooked to your liking, about 2 minutes more for medium.
Add onion mixture back to skillet and toss to combine. Sprinkle provolone over steak and onions then cover skillet with a tight-fitting lid and cook until the cheese has melted, about 1 minute. Remove from heat.
Arrange lettuce on a serving platter. Scoop steak mixture onto each piece of lettuce. Garnish with parsley and serve warm.

***Nutrition (per serving): 370 calories, 31 g protein, 7 g carbohydrates, 2 g fiber, 3 g sugar, 23 g fat, 9 g saturated fat, 250 mg sodium.

Thanks .com

29/09/2022

Keto Stuffed Cabbage

YIELDS: 1 DOZEN
PREP TIME: 0 HOURS 15 MINS
TOTAL TIME: 1 HOUR 45 MINS

INGREDIENTS
FOR THE SAUCE:

1 (14-oz.) can diced tomatoes
1 tbsp. apple cider vinegar
1/2 tsp. red pepper flakes
1 tsp. onion powder
1 tsp. garlic powder
1 tsp. dried oregano
Kosher salt
Freshly ground black pepper
1/4 c. extra-virgin olive oil

FOR THE CABBAGE ROLLS:
12 cabbage leaves
1 lb. ground beef
3/4 lb. ground pork
1 c. riced cauliflower
3 green onions, thinly sliced
1/4 c. chopped parsley, plus more for serving
Freshly ground black pepper

DIRECTIONS
FOR THE SAUCE:
Preheat oven to 375°. Puree tomatoes, apple cider vinegar, red pepper flakes, onion powder, garlic powder, and oregano in a blender; season with salt and pepper.
In a large deep skillet (or large pot) over medium heat, heat oil. Add pureed tomato sauce, bring to a simmer, then lower to medium-low and simmer for 20 minutes, until slightly thickened.

FOR THE CABBAGE ROLLS:
In a large pot of boiling water, blanch cabbage leaves until tender and flexible, about 1 minute. Set aside.
Make filling: in a large bowl, combine ½ c. tomato sauce, ground meats, cauliflower rice, scallions, and parsley. Season with salt and pepper.
Spread a thin layer of sauce on the bottom of a large baking dish. Using a paring knife, cut out the hard triangular rib from each cabbage leaf. Place about ⅓ cup filling into one end of each leaf, then roll up, tucking in the sides as you roll. Place rolls seam side-down on top of sauce in baking dish. Spoon remaining sauce on top of cabbage rolls. Bake 45 minutes to 55 minutes, until the meat is cooked through and internal temperature reaches 150°”
Garnish with more parsley before serving.

Thanks .com

29/09/2022

Keto Fried Chicken

YIELDS: 6 - 8 SERVINGS
PREP TIME: 0 HOURS 15 MINS
TOTAL TIME: 1 HOUR 15 MINS

INGREDIENTS:

FOR THE CHICKEN
6 bone-in, skin-on chicken breasts (about 4 lbs.)
Kosher salt
Freshly ground black pepper
2 large eggs
1/2 c. heavy cream
3/4 c. almond flour
1 1/2 c. finely crushed pork rinds
1/2 c. freshly grated Parmesan
1 tsp. garlic powder
1/2 tsp. paprika
FOR THE SPICY MAYO
1/2 c. mayonnaise
1 1/2 tsp. hot sauce

DIRECTIONS:

Preheat oven to 400° and line a large baking sheet with parchment paper. Pat chicken dry with paper towels and season with salt and pepper.
In a shallow bowl whisk together eggs and heavy cream. In another shallow bowl, combine almond flour, pork rinds, Parmesan, garlic powder, and paprika. Season with salt and pepper.
Working one at a time, dip chicken in egg mixture and then in almond flour mixture, pressing to coat. Place chicken on prepared baking sheet.
Bake until chicken is golden and internal temperature reaches 165°, about 45 minutes.
Meanwhile, make dipping sauce: In a medium bowl, combine mayonnaise and hot sauce. Add more hot sauce depending on preferred spiciness level.
Serve chicken warm with dipping sauce.

Thanks .com

29/09/2022

Keto Corned Beef & Cabbage

YIELDS: 6 SERVINGS
PREP TIME: 0 HOURS 15 MINS
TOTAL TIME: 5 HOURS 0 MINS

INGREDIENTS:

3-4 lbs corned beef
2 onions, quartered
4 celery stalks, quartered crosswise
1 package pickling spices
Kosher salt
Black pepper
1 medium green cabbage, cut into 2" wedges
2 carrots, peeled and cut into 2" pieces
1/2 c. Dijon mustard
2 tbsp. apple cider vinegar
1/4 c. mayonnaise
2 tbsp. capers, roughly chopped, plus 1 tsp brine
2 tbsp. parsley, roughly chopped

DIRECTIONS:

Place corned beef, onion, celery, and pickling spices into a large pot. Add enough water to cover by 2", season with salt and pepper, and bring to a boil. Reduce heat to low, cover, and simmer until very tender, 3–3 1/2 hours.
Meanwhile, whisk dijon mustard and apple cider vinegar in a small bowl and season with salt and pepper. In another bowl, mix mayo, capers, caper brine, and parsley. Season with salt and pepper
Add cabbage and carrots and continue to simmer for 45 minutes to 1 hour more, until cabbage is tender. Remove meat, cabbage, and carrots from pot. Slice corned beef and season with more salt and pepper.
Serve with both sauces on the side for dipping.

Thanks @

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29/09/2022

Yap that’s ME!

04/08/2022

Easier said than done...but YOU can do.