Category: Keto Lunch / Dinner

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Perfectly balanced and Healthy Salad with Chicken

Healthy Salad with Chicken Breast 1400X933

Perfectly balanced and Healthy Salad with Chicken 🥗💚

Recipe by The Smüthe Co.
Servings

4

servings
Prep time

5

minutes
Cooking time

15

minutes
Calories

326

kcal

Our taste buds are going to love this healthy salad with chicken. Our healthy salad with chicken is a meal that tastes like it's straight from a restaurant but only takes minutes to prepare.

Ingredients

  • 1 1/4 lbs 1 1/4 Boneless, skinless chicken-breast halves (4 small)

  • 1/2 cup 1/2 Extra-virgin olive oil, plus more for drizzling

  • 2 pcs 2 Medium eggplants (1 1/2 pounds total), sliced 1/2-inch-thick

  • 1/4 cup 1/4 chopped fresh herbs, such as parsley and mint, plus more for serving

  • 2 tsps 2 white-wine vinegar

  • 1 lb 1 mixed tomatoes, such as cherry and heirloom, sliced

Directions

  • Preheat the grill too high. Pound the chicken with a mallet or small pan until it is an even 1/2 inch thick. Season with salt and pepper; drizzle with 1 tablespoon oil.
  • Toss eggplant with 3 tablespoons of oil and season. Grill until charred in places and tender, flipping once, 4 minutes a side. Transfer to a bowl and cover with plastic wrap until fully softened.
  • Cook the chicken on the grill for about 3 minutes per side, tossing it once, or until it is thoroughly cooked and charred in spots. White-wine vinegar, herbs, and the remaining 1/4 cup oil are mixed; season to taste. Place the tomatoes, eggplants, and chicken on a tray or plates. Drizzle with oil and serve.

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The Healthy, Easy & tasty Hawaiian Poke Bowl Recipe

Healthy Hawaian Poke Bowl Set 1391X933

The Healthy, Easy & Tasty Hawaiian Poke Bowl Recipe

Recipe by The Smüthe Co.
Servings

4

servings
Prep time

10

minutes
Cooking time

15

minutes
Calories

730

kcal

If you're looking for a wholesome and filling meal, then try this amazing Hawaiian Poke Bowl Recipe! This recipe is filled with healthy and tasty ingredients that will leave you feeling energized and satisfied.

Ingredients

  • 2 cup 2 Short grain rice, dry (360g)

  • 2 pcs 2 Avocado thinly slice

  • 1 pc 1 Cucumber cut into cubes

  • 1 pc 1 Mango cut into cubes

  • 1 pc 1 Red Cabbage small

  • 1/2 cup 1/2 Peas

  • 1 pc 1 Kiwi

  • Salmon and Shrimp ( Optional)

  • Poke Bowl Dressing

  • 3 tbps 3 Vegan Mayonnaise( Homemade Hummus)

  • 3 tbsp 3 Lemon Juice

  • 1 tbsp 1 Chili flakes

Directions

  • As directed on the package, prepare the rice. Once ready, allow the rice to cool.
  • Slice the avocado, radishes, and spring onions as the spring onions are being chopped into rings. You can cut the mango and cucumber into cubes.
  • Make the poke bowl dressing. Combine the lemon juice, chili flakes, and vegan mayo in a bowl (at your discretion, if you like spicy food, add a lot of chili flakes).
  • Spread the rice among the three bowls. Then divide the red cabbage, peas, kiwi avocado, cucumber, and mango among the three bowls of rice. Add the dressing and top with salmon or shrimp

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Asian Bowl w/ Digestive Health

rice bown w carrot

Asian Bowl w/ Digestive Health 

Recipe by The Smüthe Co.
Servings

4

servings
Prep time

25

minutes
Cooking time

35

minutes
Calories

634

kcal

Eat your way to better digestion with this yummy and comforting bowl of Asian goodness. The ultimate dish for your digestive problems.

Ingredients

  • FOR THE SUSHI RICE

  • 2 cups 2 Sushi rice short grain

  • 2 cups 2 Water

  • 2 tbsps 2 Unseasoned rice vinegar

  • 1 tsp 1 Sugar granulated

  • 1 tsp 1 Kosher salt

  • FOR THE TERIYAKI CHICKEN

  • 1/2 cup 1/2 Soy sauce

  • 1/4 cup 1/4 Light brown sugar

  • 1/4 cup 1/4 Water

  • 1 tbsp 1 Garlic grated

  • 1 tsp 1 Ginger grated

  • 1 tsp 1 Sesame oil toasted

  • 2 tsps 2 Cornstarch

  • 1 tbsp 1 Olive oil

  • 1 lbs 1 Boneless skinless chicken breasts, cut into 1” pieces (add a little more if you like, for 4 dinner-size portions - no need to adjust the teriyaki glaze ingredients)

  • ADDITIONAL TOPPINGS (ALL OPTIONAL AND TO TASTE)

  • 1 cup 1 Shelled edamame, steamed

  • 1 cup 1 Pineapple- diced fresh

  • 1 pc 1 Persian cucumber, thinly sliced

  • 1 pc 1 Carrot, peeled into ribbons or thinly sliced

  • pickled red onions

  • Green onion, sliced + sesame seeds, for garnish

Directions

  • FOR THE SUSHI RICE
  • Rinse the rice in a fine mesh sieve first until the water runs clear if the rice has more separated grains after being cooked. The rice is starch-free after this process. Skip the rinsing if you really don't care about the more distinct grains!
  • Add the rice (rinsed or not) and water to the rice cooker and cook in accordance with the manufacturer's directions if you have a rice cooker; we have this one and use it all the time. Alternatively, follow the instructions on the rice bag and cook it on the stovetop until it is plump and just soft. Prepare the teriyaki chicken while the rice is cooking.
  • Mix the salt, sugar, rice wine vinegar , and a packet of digestive health food boost in a small bowl. Sprinkle over the cooked rice in a uniform layer, then quickly fold in to combine.
  • FOR THE TERIYAKI CHICKEN
  • Set the oven to 400° F. Stir together the soy sauce, water, light brown sugar, rice wine vinegar, garlic, ginger, sesame oil, and cornstarch in a small saucepan over medium-high heat. Cook the mixture for 2 to 3 minutes, or until it has turned into a glaze. If it gets too thick, just add a little water, a tablespoon at a time. It should just barely cover the back of a spoon.
  • Whisk the olive oil into a medium bowl after adding half of the teriyaki sauce. Add the chopped chicken and fold to coat completely.
  • Chicken should be baked for 10 to 15 minutes, or until it is just cooked through, on a rimmed sheet pan (line it with foil for easier cleanup). After that, coat the chicken with the teriyaki sauce that was set aside before putting the pan on the broiler for two to three minutes, or until the teriyaki sauce has browned and caramelized. Keep an eye on it to prevent burning.
  • Divide the rice between three to four smaller bowls or two large ones. Add teriyaki chicken, pickled red onions, and whatever extra toppings you choose. Add the hot mayo vinaigrette, then top with sesame seeds and green onions as garnish. Immediately enjoyed it.

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Keto Meatballs with Cauliflower Rice

Keto Meatballs with Mashed Cauliflower 1

Keto Meatballs with Cauliflower Rice

Recipe by The Smüthe Co.
Servings

4

servings
Prep time

30

minutes
Cooking time

40

minutes
Calories

300

kcal

Ingredients

  • 15 Oz 15  frozen steamable cauliflower rice (I use Green Giant)

  • 1 lb 1 ground beef

  • 1/2 cup 1/2 shredded mozzarella cheese

  • 1/4 cup 1/4 chopped fresh parsley

  • 1 1 egg

  • 1 tbsp 1 minced garlic

  • 2 tsp 2 coconut aminos, optional but suggested

  • 1 tsp 1 Italian seasoning

  • 1/2 tsp 1/2 onion powder

  • 1/2 tsp 1/2 salt, plus more when serving, based on taste preferences

  • 1/4 tsp 1/4 pepper

  • 1/4 cup 1/4 unsalted butter, divided

  • 3/4 cup 3/4 unsalted chicken stock

  • 2 tsp 2 hot sauce

  • 1/2 tsp 1/2 red pepper flakes

  • 4 Packets 4 Hearthealth

Directions

  • Microwave steamable cauliflower rice according to bag instructions.
  • While cauliflower rice cooks, to a large mixing bowl, add ground beef, shredded mozzarella, fresh parsley, egg, minced garlic, coconut aminos, Italian seasoning, onion powder, salt, and pepper. Using hands, mix together until all ingredients are well-combined. Form mixture into 12 equal-sized balls and place each on parchment paper-lined plate.
  • In a pan over medium-high heat, melt 2 tbsp (1 oz) butter. Add meatballs and cook 5-6 minutes on first side, then flip, and reduce stovetop heat to medium to cook for 5-6 minutes on other side. Cook until meatballs are browned and inside is cooked through. Turn stovetop heat off, transfer meatballs to clean plate, and set aside. Do not discard juices from pan.
  • Using a wooden spoon, scrape up any browned bits from bottom of pan. Then, in same pan over medium heat, melt remaining 2 tbsp (1 oz) butter. Add chicken stock, hot sauce, and red pepper flakes. Simmer sauce until thickened, about 2-3 minutes, stirring occasionally.
  • Remove steamed cauliflower rice from microwave and spoon into meal prep containers. Add 3 meatballs to each container, then drizzle sauce atop meatballs, and garnish with fresh parsley. Store in the refrigerator until ready to eat, then microwave to reheat. Season with additional salt based on taste preferences.

FEATURED Add-in

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Keto Egg and Chorizo Burrito

egg

Egg and Chorizo Burrito

Recipe by The Smüthe Co.
Servings

4

servings
Prep time

10

minutes
Cooking time

30

minutes
Calories

889

kcal

Ingredients

  • 6 6 large eggs

  • 10 oz 10 Mexican chorizo spicy pork sausage

  • 1 1 medium white onion

  • 1 1 small bunch spring onions

  • 6 ounces 6 ranchero cheese queso ranchero

  • 2 2 medium avocados

  • 4 4 large or 6 medium keto tortillas

  • 2 cups 2 our favorite salsa try the salsa verde

  • 1/2 tsp 1/2 salt

  • 3 packets 3 hearthealth boost

Directions

  • Prep the Chorizo
  • Cut the chorizo in half.
  • Remove the casing with your fingers and discard.
  • Break the chorizo into chunks and set aside. Cooking the Burrito Filling
  • Chop the onions and potatoes into ¼″ pieces. Over medium heat, cook the onions in 1 tsp. oil for 1 minute.
    Add the potatoes and cook for 10 to 12 minutes until the potatoes start to brown.
  • Add the chorizo and cook for 12 minutes until the chorizo has given up most of it fat.
    Beat the eggs with ½ tsp. salt and pour them into the pan with the chorizo, potato, and onion.
  • Let the eggs set for one minute. Then turn. Cook until the eggs have just set and break up the eggs with your spatula. Cook for couple more minutes until all of the egg has cooked through.
  • Cut the avocado into ¼” pieces. Slice the spring onion into very thin rings including the 2” of the green stem. 
  • Heat the tortillas in a dry pan until they start to puff up and become pliable. Heat them for about 30 seconds per side. Don't let the tortilla become crispy which makes it difficult to roll.
  • On the warm tortillas, place the chorizo and eggs, then add about 1 oz. of crumbled cheese, a couple of tbsps. of diced avocado and 2 tbsps. of salsa.
    Fold the bottom of the tortilla up about 1" then fold the sides of the tortilla in about 1”.
  • Roll the burrito tightly tucking the sides of the tortilla in as you go. It should form a tight cylinder with even ends.
  • Slice the burrito in half to serve.

    Serve with extra salsa for dipping and some chopped avocado topped with crumbled cheese and sliced spring onion on the side as a garnish.

FEATURED Add-in

Notes

  • Serving: 1burrito | Calories: 889kcal | Carbohydrates: 54g | Protein: 43g | Fat: 56g | Sodium: 2168mg | Sugar: 6g

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Keto Meat Loaf

Keto Meat Loaf

Keto Meat Loaf

Recipe by The Smüthe Co.
Servings

4

servings
Prep time

30

minutes
Cooking time

40

minutes
Calories

300

kcal
Smüthe Add-in

immunity Boost

4 Packets

Ingredients

  • 1/2 Cup 1/2 Blanched Almond Flour

  • 1/2 1/2 large Onion (diced)

  • 8 cloves 8 Garlic (minced)

  • 3 oz 3 Tomato paste

  • 2 tbsp 2 Worcestershire sauce (or coconut aminos)

  • 2 2 large Egg

  • 2 tbsp 2 Italian seasoning

  • 1 pinch 1 Sea salt

  • 1/2 tsp 1/2 Black pepper

  • 2 lb 2 Ground beef

  • 1/2 cup 1/2 Sugar-free ketchup (optional)**

  • 4 packets 4 Digestive Health Boost

Directions

  • Preheat the oven to 350 degrees F (177 degrees C).
  • In a large bowl, combine all ingredients except meat and ketchup, and mix. Then add meat and mix until fully incorporated. Avoid over mixing.
  • Transfer the mixture into a baking dishand form into a loaf shape. Bake for 30 minutes.
  • Spread the ketchup on top of the meatloaf (if using). Return to the oven and bake for 25-45 more minutes, until cooked through and internal temperature reaches 160 degrees F (71 degrees C). (Time will vary depending on thickness of the loaf.) For best results, use a probe thermometer, which will beep when it's done so you don't have to keep checking.
  • Rest for 10 minutes before slicing. Cut carefully using a serrated bread knife (not a chef's knife).

FEATURED Add-in

Notes

  • You can increase almond flour to 2/3 cup for a more sturdy, but less tender,meatloaf.
  • Nutrition info does not include ketchup, which will vary by brand and is optional. I used homemade sugar-free ketchup.

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