KETO CHICKEN - Amazon S3Keto... · 40 Chinese Fried “Rice” 42 Almond Butter Chicken Saute 44 Coconut Lime Chicken Fingers 46 Chicken Adobo 48 Slow Cooker Chicken Curry 50 Spicy

KETOCHICKEN

COOKBOOK

KETO CHICKEN COOKBOOK | 2

Copyright © 2020 JL Publishing LLCAll rights reserved. This work may not be reproduced or distributed - in whole or in part - by any means or in any form, electronic or otherwise, or stored in a database or other retrieval system, without the express, written permission of JL Publishing LLC.

Disclaimer: This book is intended for entertainment and informational purposes only. Please consult your doctor or other medical professional before undertaking any new diet or exercise program. All nutritional data provided are estimates and

should not be relied upon for any medical purposes. The publisher and author of this cookbook are in no way liable or responsible for any adverse effects that may arise (directly or indirectly) as a result of the information provided in this book.

Photo copyrights: All recipe photos are by Louise Hendon, and other design images are from fotolia.com.Links: Some links in this book may be affiliate links.

Table of Contents4 Introduction

9 Cauliflower Buffalo Chicken Bake

11 Chinese Asparagus Chicken Stir-Fry

13 Mushroom Broccoli Bake

15 Chicken and Cabbage Stew

16 Spaghetti Squash and Chicken

Meatballs

17 Chicken Lettuce Rolls

19 Lemon Pepper Roast Chicken

21 Quick Thai Chicken Curry

23 Cauliflower Chicken Casserole

25 Chicken Korma

26 Blueberry Balsamic Chicken

27 Mex Chili Bowl

29 Chicken Shawarma Salad

31 Crispy Chicken Thighs

33 Dijon Smothered Chicken Drumsticks

35 Lemon & Thyme Chicken

36 Greek Chicken with Tomato and

“Rice” Salad

38 Mexican Baked Chicken Breasts with

Avocado Slices

40 Chinese Fried “Rice”

42 Almond Butter Chicken Saute

44 Coconut Lime Chicken Fingers

46 Chicken Adobo

48 Slow Cooker Chicken Curry

50 Spicy Chicken Wings

52 Stir-Fried Lemon Chicken

54 Pesto Chicken Roulade

56 Creamy Chicken Stuffed Peppers

58 Chicken Cobb Salad

60 Sheet Pan Chicken and Veg

61 Chipotle Chicken Fajitas

63 Chicken Ramen Soup

65 Macadamia Crusted Chicken

67 Chicken Tenders with Breaded

Pickles and Ranch Dipping Sauce

69 Chicken Bulgogi

70 Hot and Sour Chicken Soup

71 Cauliflower Chicken Soup

73 Chicken Chili

75 Creamy Green Bean and Chicken

Casserole

76 Cashew Stuffed Chicken Breast

78 Chicken Teriyaki Stir-Fry

80 Curried Chicken Stir-Fry

82 Chicken Mulligatawny Soup

84 Moroccan Chicken

86 Turmeric Chicken “Noodle” Soup

88 Sweet and Sour Chicken

89 Shopping List


IntroductionThere are lots of different chicken recipes in this cookbook to stimulate your imagination and taste buds.

But if you’re staring at frozen chicken breasts in your freezer and wondering what you can whip up for dinner, then follow my guide below for a fool-proof way of creating endless combinations of delicious chicken dishes.

STEP 1Pick the dish type:

� Soup (diced the chicken breast)

� Stir-Fry (slice the chicken breast into thin slices)

� Noodles/Pasta (dice the chicken breast into small pieces and use spiralized zucchini, spaghetti squash, or shirataki noodles for the noodles/pasta)

� Slow Cooker (place the defrosted whole chicken breasts into the slow cooker)

� Instant Pot (place the whole chicken breasts into the Instant Pot)

� Oven Baked/Roasted (use the chicken breasts whole)

� Pan-Fried (cut the chicken breast into small tenders)

� Breaded (cut the chicken breast into small tenders)

� Air-Fryer (cut the chicken breast into small tenders)


STEP 2Pick your favors:

� Asian (use gluten-free tamari sauce or coconut aminos, garlic, and ginger)

� Mexican (use hot sauce, onions, and peppers)

� Italian (use Italian seasoning, garlic powder, and olive oil)

� Indian (use curry powder, garlic powder, and onion powder)

� Thai (use unsweetened canned coconut milk, chili powder, and lemongrass)

� Middle Eastern (use paprika, cumin powder, and lemon juice)

Choose either STEP 3 or STEP 4.

STEP 3Pick your vegetables to go into the dish with the chicken:

� If you diced the chicken, then dice the vegetables.

� If you sliced the chicken then slice the vegetables.

� If you’re using the chicken whole, then slice the vegetables.

STEP 4Pick your side dish. Here are 5 easy options:

1. Tossed salad with lemon juice and olive oil dressing

2. Mashed cauliflower

3. Garlic zucchini saute

4. Green beans sauteed with bacon bits

5. Cauliflower “rice”


Example 1:If you picked

1. Soup,

2. Asian,

3. Mushrooms and tomatoes.

Then you’ll create a simple Asian chicken soup. Start by putting chicken broth or water into a pot. Add in the chicken and vegetables along with the Asian seasoning (gluten-free tamari sauce or coconut aminos, diced garlic, and diced ginger). Cook until the chicken is done and serve.

Example 2:If you picked:

1. Slow Cooker,

2. Indian,

3. Onions and mushrooms.

Then you’ll create a delicious chicken curry. Start by putting 1 cup of chicken broth or water into a slow cooker. Place the thawed chicken breasts and vegetables along with the Indian spices (curry powder, garlic powder, and onion powder) into the slow cooker. Mix and set for 6 to 8 hours on low. Shred the chicken and enjoy.


Example 3:If you picked:

1. Noodles/Pasta,

2. Italian,

3. Onions and tomatoes.

Then you’ll get a delicious Italian pasta. Saute the chicken in some olive oil with the onions and tomatoes until the chicken is almost completely cooked. Add in the zucchini noodles, Italian seasoning, and garlic powder. Cook until the chicken is done and serve.

ADDITIONAL TIPS: � Always cook chicken until it has an internal temperature of 165°F (74°C). An

instant-read thermometer is great to use to check for doneness.

� You can use chicken thighs instead of breasts in any of the suggested dishes above.

� Ground chicken works great in soups, stir-fries, and noodles/pasta dishes. You can use diced or sliced vegetables in the dishes as well.


Nutritional Data (estimates) - per servingCalories: 472Fat: 42 gTotal Carbs: 3 gFiber: 1 gSugar: 1 gNet Carbs: 2 gProtein: 24 g

CAULIFLOWER BUFFALO CHICKEN BAKE

SERVES 6 PREP TIME 10 minutes

COOK TIME 30 minutes

• 3 chicken breasts (approx. 1.5 lb or 700 g), diced and sautéed in coconut oil (or 3 cups of cooked chicken meat)

• 1/2 head (300 g) of cauliflower, broken into florets

• 1 cup (240 ml) Paleo mayo • ¹/₃ cup (80 ml) hot sauce (adjust if you

don’t want it as spicy) • 3 Tablespoons (45 ml) mustard • Salt and pepper, to taste

1. Preheat oven to 350°F (175°C). 2. Shred the cooked chicken and mix with the

rest of the ingredients. (Cook the chicken first if you don’t have cooked chicken available.) Season with salt and pepper.

3. Pour the mixture into a small casserole dish (or 8-by-8 inch pan) and bake for 25-30 minutes until bubbling.



CHINESE ASPARAGUS CHICKEN STIR-FRY



• 1/4 onion, diced• 16 spears of asparagus, chopped• 1 chicken breast, diced• 1/4 cup (60 ml) avocado oil, to cook with• 2 Tablespoons (30 ml) gluten-free tamari

sauce or coconut aminos• 1 teaspoon (5 ml) sesame oil

1. Add avocado oil to a hot frying pan or wok.

2. Add the diced onion and cook until it turns translucent.

3. Add in the diced chicken and stir-fry until the chicken is cooked. Set aside.

4. Then add the asparagus into the frying pan and stir-fry for 5 minutes on high heat.

5. Add the chicken back in, season with tamari sauce and sesame oil.

6. Enjoy with cauliflower “rice”.


MUSHROOM BROCCOLI BAKESERVES 8

PREP TIME 20 minutesCOOK TIME 1 hour

2 Tablespoons (30 ml) ghee, for greasing baking dish10 slices (280 g) of bacon, diced1/4 cup (60 ml) coconut oil, to cook chicken in3 chicken breasts, diced2 heads (900 g) of broccoli, broken into small florets10 white button mushrooms (100 g), diced1/2 medium onion (55 g), diced2 cups (480 ml) coconut milk, from cansSalt and pepper, to taste

1. Preheat oven to 350°F (175°C). Grease a large baking dish with the ghee and set aside. (Place any excess ghee in the bottom of the baking dish.)

2. In a large nonstick skillet over medium-high heat, add the bacon and saute until crispy, about 5 minutes. Remove the bacon from the skillet with a slotted spoon and set aside.

3. In the same skillet, melt the coconut oil with the bacon grease over medium-high heat. Add the chicken to the skillet and saute until cooked through, about 10 minutes. Season with salt to taste. Remove from the heat and let cool slightly.

4. In a food processor, blend the broccoli, onion, and coconut milk to form a rough puree. Season with salt and pepper to taste.

5. Pour the puree into the bottom of the greased baking dish. Sprinkle the bacon, chicken, and mushrooms on top.

6. Place the baking dish in the oven and bake for 1 hour.




CHICKEN AND CABBAGE STEWSERVES 4


• 3 Tablespoons (45 ml) coconut oil, to cook with

• 2 chicken breasts, diced • 4 slices of bacon, diced • 1/2 onion, diced • 1/2 cabbage, sliced • 3 cups (720 ml) water or chicken broth • Salt and pepper, to taste

1. Saute the chicken, bacon, and onion in the coconut oil until the chicken is browned.

2. Add in the cabbage and water and bring to the boil.

3. Cook for 1 hour on low heat with the lid on. Add in salt and pepper to taste.



SPAGHETTI SQUASH AND CHICKEN MEATBALLS



• 1 spaghetti squash (approx. 5 lbs)• 2 chicken breasts (approx. 1 lb) or use 1

lb of ground chicken• 4 Tablespoons (60 ml) avocado oil, to

cook the meatballs with• 6 slices of bacon• 4 Tablespoons (4 g) fresh parsley• 4 cloves (12 g) of garlic• 1 egg• Salt and pepper, to taste• 2 Tablespoons (30 ml) coconut oil, to

cook the spaghetti squash with

1. Preheat oven to 375°F (190°C).2. Chop the spaghetti squash in half, scoop

out the seeds, cover the inside of the spaghetti squash with coconut oil, place both squash halves face down in a baking tray, and place the baking tray into the oven.

3. Bake for 45 minutes.4. Use a fork to pull the spaghetti squash

strands out of the squash.5. To make the meatballs, place the chicken

breasts, bacon, parsley, garlic, egg, salt, and pepper into a food processor and food process well. Form small meatballs with your hands.

6. Add avocado oil to a frying pan and cook the meatballs until they’re done.

7. Enjoy with the spaghetti squash.



CHICKEN LETTUCE ROLLSSERVES 2

PREP TIME 10 minutesCOOK TIME 15 minutes

• 1 chicken breast (200 g), ground• 2 Tablespoons (30 ml) avocado oil, to

cook with• 2 green onions, chopped• 1 carrot, shredded• 1 Tablespoon fresh ginger, minced• 3 cloves (9 g) of garlic, peeled and

minced• 2 Tablespoons (30 ml) gluten-free tamari

sauce or coconut aminos • 1 teaspoon (5 ml) sesame oil • Salt and pepper, to taste• 1 head of romaine lettuce, broken into

individual leaves

1. Add avocado oil into a large frying pan and saute the ground chicken, green onions, carrots, ginger, and garlic.

2. Saute until the chicken is cooked.3. Add in the tamari sauce and sesame oil.

Season with salt and pepper to taste.4. Serve with the lettuce leaves.



LEMON PEPPER ROAST CHICKENSERVES 6

PREP TIME 10 minutesCOOK TIME 1 hour 45 minutes

• 1 whole chicken, remove giblets • 2 lemons • 1/2 cup (120 ml) ghee • 2 sprigs of thyme • Salt and pepper, to taste

1. Preheat oven to 350°F (175°C). 2. Wash and pat dry the chicken and place

into a large roasting pan. 3. Zest 1 of the lemons, and rub the zest over

the outside of the chicken. 4. Season the chicken (inside and outside)

with plenty of salt and pepper. Don’t under season!

5. Stuff the inside of the chicken with 1/2 lemon, the 2 sprigs of thyme, and 1/4 cup of ghee.

6. Rub the rest of the ghee on the outside of the chicken.

7. Slice the rest of the lemons and place around the chicken in the roasting pan.

8. Roast in the oven for 85-120 minutes (depending on the size of your chicken). For a 4 lbs (2 kg) chicken, roast for 105 minutes.

9. Insert a thermometer into the thickest part of the thigh and check the temperature is 165°F (74°C).

10. Remove from oven and cover with aluminum foil and rest for 10 minutes before slicing.



QUICK THAI CHICKEN CURRYSERVES 2


• 1 cup (240 ml) coconut milk (from a can)• 1/4 cup (4 g) fresh cilantro• 1 Tablespoon (15 ml) lime juice • 1 chili pepper (14 g), seeds removed

(optional) • 1 Tablespoon (7 g) curry powder • 2 cloves (6 g) of garlic, peeled• 2 teaspoons (4 g) ginger powder• 2 Tablespoons (30 ml) coconut oil, to

cook with • 1 chicken breast, diced • 1 medium bell pepper, diced • 1/2 medium onion, diced • Salt and pepper, to taste

1. To make the curry sauce, blend the coconut milk, fresh cilantro, lime juice, optional chili pepper, curry powder, garlic cloves, and ginger powder until smooth. Set aside.

2. In a large skillet or pan, melt the coconut oil over medium-high heat. Add the chicken, bell pepper, and onion to the skillet and saute until the chicken is browned, about 5 minutes.

3. Reduce the heat to low and add the curry sauce to the skillet. Cover and simmer for 20 minutes, stirring occasionally. Season with salt and pepper to taste.

4. Divide the curry between 2 plates and serve.



CAULIFLOWER CHICKEN CASSEROLE

SERVES 6 PREP TIME 15 minutesCOOK TIME 1 hour

• 2 chicken breasts (400 g), diced• 1 head (600 g) of cauliflower, broken

into small florets• 1 head (450 g) of broccoli, broken into

small florets• 1/2 medium onion (55 g), diced• 3 Tablespoons (9 g) fresh thyme,

chopped• 2 Tablespoons (2 g) fresh parsley,

chopped• 1 Tablespoon (10 g) garlic powder• 4 white button mushrooms (40 g), sliced• 1 cup (240 ml) coconut cream• 2 Tablespoons (30 ml) ghee, melted• 4 Tablespoons (60 ml) coconut oil, to

cook chicken in• Salt and pepper, to taste

1. Preheat oven to 350°F (175°C).2. Cook the chicken breast in the coconut

oil in a frying pan. Season with salt and pepper.

3. Add everything to a large baking pan (place the ghee/butter at the bottom).

4. Cook uncovered for 1 hour.


CHICKEN KORMASERVES 2


For the cauliflower “rice”• 1/2 head (300 g) of cauliflower, food

processed into small pieces• 2 Tablespoons (30 ml) coconut oil • Sea salt, to taste• 4 cardamom pods (or dash of ground

cardamom)

For the chicken korma• 2 teaspoons (4 g) sliced almonds• 2 large chicken breasts (400 g), diced• 1 teaspoon (5 g) sea salt, to rub on

chicken• 4 Tablespoons (60 ml) coconut oil• 1/2 medium onion (55 g), peeled and

sliced• 1 clove (3 g) of garlic, peeled and diced• 1 Tablespoon (5 g) curry powder• 1/2 teaspoon (1 g) ground cinnamon• 1 teaspoon (2 g) ground ginger• 1/4 cup (60 ml) water• 1/2 cup (120 ml) coconut cream• Stevia, to taste• 1 Tablespoon (1 g) fresh cilantro (or

parsley), finely chopped, for garnish

1. After food processing the cauliflower florets, place them in a pan with the coconut oil and cook over a moderate heat until slightly softened.

2. Toast the cardamom pods in a separate dry, hot pan until fragrant and add to the cooked cauliflower “rice”. Stir well to incorporate the flavor. Remove from the heat, season with salt and pepper and set aside to keep warm.

3. Toast the flaked almonds in a hot, dry pan until fragrant, then remove and set aside.

4. Season the diced chicken breast with sea salt and freshly ground black pepper.

5. Place the coconut oil in a pot and brown the chicken. Remove and set aside.

6. Cook the onions and garlic in the same pan over a low heat until they have softened. Add the curry powder, cinnamon and ginger and a 1/4 cup of water.

7. Cook until the mixture has reduced completely, then return the chicken pieces to the pan, along with the coconut cream. Simmer until the coconut cream reduces and thickens. Stir in the stevia and serve the creamy chicken Korma over the warm cauliflower-cardamom “rice”.

8. Garnish with toasted flaked almonds and cilantro leaves.



BLUEBERRY BALSAMIC CHICKEN



• 1 chicken breast (200 g), diced• 20 blueberries, halved• 2 Tablespoons (30 ml) balsamic vinegar• 1/2 medium onion, diced• 4 slices of bacon, diced• 2 Tablespoons (30 ml) coconut oil, to

cook with• Salt and pepper, to taste

1. In a frying pan, cook the diced bacon until crispy. Set aside.

2. Add coconut oil to a large frying pan and saute the diced chicken breast and onions. Once the chicken is cooked, add in the blueberry, balsamic vinegar, and season with salt and pepper to taste.

3. Top with the cooked diced bacon.



MEX CHILI BOWLSERVES 2


• 1 chicken breast (200 g), ground• 1 medium bell pepper, diced• 1/2 medium onion, diced• 1 small tomato, diced• 2 Tablespoons (30 ml) avocado oil, to

cook with• 1 large avocado, diced• 2 Tablespoons fresh cilantro, chopped• 1 Tablespoon (15 ml) hot sauce• Salt and pepper, to taste• 1 lime, cut into wedges

1. Add avocado oil to a frying pan. Cook the ground chicken, onion, and peppers until the chicken is cooked. Season with salt and pepper, to taste.

2. Stir in the diced tomato and hot sauce.3. Divide into 2 bowls. Top with diced

avocado and chopped cilantro. Serve with lime wedges.



CHICKEN SHAWARMA SALADSERVES 2


For the salad dressing• 3 Tablespoons (45 ml) olive oil• 1 Tablespoon (15 ml) lemon juice• Salt and freshly ground black pepper, to

tasteFor the chicken pieces

• 2 chicken breasts (approx. 200 g each), chopped into cubes

• 1 teaspoon (2 g) cumin powder• 1 teaspoon (2 g) paprika • 1 Tablespoon (7 g) onion powder• 1 Tablespoon (10 g) garlic powder• 1 teaspoon (1 g) Italian seasoning• Pinch of cayenne pepper (optional)• Salt, to taste• 4 Tablespoons (60 ml) avocado oil, to

cook chicken withFor the salad

• 1 head of romaine lettuce, chopped• 1/2 cucumber, sliced• 1/4 red onion, finely sliced• Handful of fresh parsley, chopped

1. To make the dressing, whisk the dressing ingredients together in a small bowl. In another bowl, add in all the dry ingredients for the chicken. Then place the chicken pieces into the bowl to cover with the spices.

2. In a frying pan, heat up the avocado oil and cook the chicken until tender. Alternatively, you can cook the chicken on skewers in the oven or on the grill. Make sure the chicken is properly cooked.

3. To make the salad, toss the salad ingredients with the salad dressing and place the cooked chicken pieces on top.




CRISPY CHICKEN THIGHSSERVES 4


• 12 chicken thighs (with the skin on)• 4 Tablespoons (60 ml) olive oil or

avocado oil• 2 Tablespoons (30 g) salt

1. Preheat oven to 450°F (230°C).2. Rub salt on each chicken thigh in the

mixture and place on a greased baking tray. Make sure the thighs are not touching each other on the tray. Drizzle the olive oil or avocado oil over the chicken thighs.

3. Bake for 40 minutes until the skin is crispy.



DIJON SMOTHERED CHICKEN DRUMSTICKS



• 1/4 cup (60 ml) ghee, to cook with• 4 chicken drumsticks (with skin on) (500 g)• 1/4 cup (60 ml) chicken broth • 1/4 cup (60 ml) coconut cream (from the

top of 1 can of refrigerated coconut milk) • 2 Tablespoons (30 ml) Dijon mustard• Salt and freshly ground black pepper, to

taste

1. Generously season the chicken drumsticks with salt and pepper.

2. In a large nonstick skillet, melt the ghee over medium-high heat.

3. Place the drumsticks in the skillet with the ghee and brown on all sides, about 5 to 7 minutes. Remove from skillet and set aside

4. Reduce the heat to medium-low and add the chicken broth, coconut cream, and mustard to the skillet. Return the drumsticks to the skillet. Season with salt and pepper to taste.

5. Cover and cook for 20 to 25 minutes, turning the drumsticks after 10 minutes, until cooked through. Check with a meat thermometer that the internal temperature is 165°F (75°C).



LEMON & THYME CHICKENSERVES 2


• 2 Tablespoons (30ml) olive oil, for the marinade

• 4 chicken thighs or drumsticks (with the skin on)

• 2 Tablespoons thyme leaves • 2 Tablespoons (30 ml) lemon juice• Salt and freshly ground black pepper, to

taste• 2 Tablespoons (30 ml) olive oil, to cook

with• 2 cloves (6 g) of garlic, peeled and

minced• 1 lemon, sliced

1. Preheat oven to 350°F (175°C).2. Mix the 2 Tablespoons of olive oil, thyme,

lemon juice, salt, and pepper together in a bowl and rub the mixture on the chicken pieces, making sure to rub under the skin.

3. Add the other 2 Tablespoons of olive oil to a large frying pan on high heat and place the chicken pieces into the hot pan skin-side down. Fry until the skin is crispy. Turn the chicken pieces over and cook the other side for a few minutes.

4. Transfer the chicken to a baking tray, pour in any leftover marinade along with the lemon slices and garlic. Bake for 20 minutes (check the chicken is fully cooked).

5. Serve garnished with a scattering of fresh thyme leaves and serve over cooked cauliflower “rice”.



GREEK CHICKEN WITH TOMATO AND “RICE” SALAD



• 1 chicken breast, diced• 1 small tomato, diced• 6 olives, diced• 6 Tablespoons (90 ml) olive oil, divided• 1/2 head of cauliflower, food processed

into rice-like particles• 2 Tablespoons parsley, chopped• 2 Tablespoons (30 ml) lemon juice• Salt and pepper, to taste

1. Add 3 Tablespoons of olive oil into a frying pan and saute the diced chicken breast until cooked. Season with salt and pepper to taste.

2. Create the salad by tossing together all the ingredients.



MEXICAN BAKED CHICKEN BREASTS WITH AVOCADO

SLICESSERVES 2


• 2 chicken breasts• 2 small tomatoes, diced• 2 medium bell peppers, diced• 2 chili peppers, deseeded and diced• 4 cloves (12 g) of garlic, peeled and

minced• 2 Tablespoons (12 g) chili powder• 2 teaspoons (4 g) cumin powder• 2 Tablespoons (12 g) paprika• 4 Tablespoons (60 ml) avocado oil,

divided• 2 Tablespoons (30 ml) lemon juice• 1 large avocado, sliced• Salt and pepper, to taste

1. Preheat oven to 400°F (200°C).2. Add 2 Tablespoons of avocado oil to a

large frying pan. Rub salt over the chicken breasts and brown them in the frying pan.

3. Place the chicken breasts in a casserole dish along with the diced tomatoes, bell peppers, chili peppers, garlic, chili powder, cumin powder, paprika, avocado oil, lemon juice, salt, and pepper.

4. Bake in the oven for 30 minutes until the chicken is cooked. Check with a meat thermometer that the internal temperature is 165°F (75°C).

5. Slice the chicken breasts and serve with slices of avocado.

6. internal temperature is 165°F (75°C).7. Slice the chicken breasts and serve with

slices of avocado.



CHINESE FRIED “RICE”SERVES 2


• 2 eggs, whisked• 1/2 large cauliflower, made into rice• 1/2 cup peas, defrosted• 1/2 cup carrots, grated• 1/2 cup leek or green onions, finely

chopped• 4 oz (100 g) chicken breast, shredded

and cooked• 6 Tablespoons (90 ml) avocado, coconut

or olive oil, divided• 2 Tablespoons (30 ml) tamari sauce• 1 teaspoon (5 ml) sesame oil• 1 Tablespoon parsley or cilantro,

chopped, for garnish (optional)• Salt, to taste

1. Cut up the cauliflower into small florets and make sure they’re dry if you washed them. Then food process the florets so that they form very small rice-like pieces.

2. Add in 2 tablespoons of oil into a frying pan on medium heat and add in the 2 whisked eggs. Let the eggs cook a little bit before stirring it. Gently scramble the eggs to form small pieces of cooked eggs. Season with a little bit of salt. Set the eggs aside.

3. Get a new frying pan or clean the other one and add in 2 Tablespoons of oil and cook the diced chicken breast. Set aside.

4. Add the last 2 Tablespoons of oil into a large frying pan. Add in the cauliflower “rice” and green onions and let it cook on a medium heat. Stir regularly to make sure it doesn’t burn!

5. Add in the carrots and peas and cook for 5 minutes.

6. Then back in the chicken and egg and cook for a few minutes more.

7. Season with the tamari sauce, sesame oil, and salt to taste.

8. Cook for 2-3 minutes more and serve. Garnish with parsley or cilantro, if desired.



ALMOND BUTTER CHICKEN SAUTE

SERVES 4 PREP TIME 1 hour, for marinating


• 2 chicken breasts, diced (or 4 boneless chicken thighs)

• 1/4 cup (60 ml) almond butter • 1/4 cup (60 ml) olive oil • 2 Tablespoon (30 ml) lime juice • 1 Tablespoon dried oregano • Salt and freshly ground pepper, to taste

1. Mix together the marinade ingredients (almond butter, olive oil, lime juice, oregano, salt, and pepper).

2. Marinate the diced chicken for 1 hour. 3. Pour the chicken and marinade into a

frying pan on medium heat and cook until the chicken is cooked through.

4. Serve with a salad.



COCONUT LIME CHICKEN FINGERS



• 2 chicken breasts • 1/2 cup (56 g) coconut flour • Zest from 1 lime • 2 teaspoons (10 g) salt, or to taste• 1 egg, whisked

For the dipping sauce• 1/4 cup (60 ml) mayo • 1 Tablespoon (15 ml) mustard

1. Preheat oven to 350°F (175°C). 2. Cut the chicken breasts into approx. 1 by

3 inch strips. 3. Mix the coconut flour with the lime zest in

a bowl. Add salt to taste. 4. Drop each piece of chicken into whisked

egg and then into the “breading” mixture and press the mixture onto the chicken strip so that it gets a thin covering.

5. Place on a lined baking tray and bake for 20 minutes. Check the chicken is cooked.

6. Meanwhile, mix together the mayo and mustard for the dipping sauce.


CHICKEN ADOBOSERVES 4


For the chicken adobo• 4 chicken breasts, diced • 1 onion, chopped into slices • 3 cloves (9 g) of garlic, minced or finely

diced• 1/2 cup (120 ml) gluten-free tamari sauce

or coconut aminos• 1 teaspoon (5 ml) apple cider vinegar• 1/4 cup (60 ml) avocado oil, to cook with• Salt and freshly ground pepper, to taste

For the cauliflower “rice”• 1/2 head (300 g) of cauliflower, processed

into rice-like pieces• 1/4 cup (60 ml) coconut oil, to cook with

1. Add the avocado oil into a large frying pan. Add the chopped chicken breast, onion, and garlic. Saute until the chicken is cooked.

2. Add in the tamari sauce and apple cider vinegar and place a lid on the pan. Simmer for 10 minutes. Spoon the sauce over the chicken periodically.

3. To make the cauliflower rice, saute the cauliflower pieces in the coconut oil on high heat for 5 minutes until softened.

4. Serve the chicken adobo on top of the cauliflower “rice”.




SLOW COOKER CHICKEN CURRYSERVES 4

PREP TIME 5 minutesCOOK TIME 6 hours

• 2 chicken breasts (approx. 1 lb or 450 g), diced

• 1/2 onion, diced• 3 Tablespoons (45 ml) ghee, to brown

chicken with• 1 cup (240 ml) chicken broth • 1 Tablespoon (5 g) fresh ginger, minced• 1 Tablespoon (7 g) curry powder• Salt and pepper, to taste• 1 carrot, chopped• 4 stalks of celery, chopped• 1 small tomato, diced• 4 cloves (12 g) of garlic, peeled and

minced• 2 Tablespoons cilantro, chopped• 1 cup (240 ml) coconut cream (from the

top of 2 cans of refrigerated coconut milk)

1. In a frying pan, add in the ghee and brown the diced chicken breast and onion. Place into the slow cooker.

2. Add the chicken broth, ginger, curry powder, salt, and pepper to the slow cooker. Stir to combine.

3. Cook on low setting for 5 hours.4. Then add in the carrot, celery, tomato,

garlic, cilantro, and coconut cream and cook for 1 more hour. Season with additional salt and pepper to taste (if needed).


SPICY CHICKEN WINGSSERVES 2

PREP TIME 10 minutes + marinade overnightCOOK TIME 45 minutes

• 8 chicken wings (with skin on)• 2 Tablespoons (30 ml) hot sauce• 3 Tablespoons (45 ml) avocado oil• 1 Tablespoon (6 g) paprika• 1 teaspoon (2 g) garlic powder• 1 Tablespoon (15 g) salt

1. Mix together the hot sauce, avocado oil, paprika, garlic powder, and salt.

2. Place the mixture in a large freezer bag with the chicken wings and marinate overnight.

3. Preheat oven to 400°F (200°C).4. Place the marinated chicken wings on a

lined baking tray and bake for 45 minutes, turning it over halfway through.




STIR-FRIED LEMON CHICKENSERVES 2


• 1 chicken breast, diced • 2 green onions, diced (save some for

garnish) • 3 oz (84 g) green beans, sliced

diagonally to 1-inch length • 3 mushrooms, sliced (choose your favorite

mushrooms)• 1 Tablespoon (15 ml) lemon juice • 2 Tablespoons lemon zest • 1 Tablespoon ginger, minced • 2 Tablespoons (30 ml) gluten-free tamari

sauce or coconut aminos • 3 Tablespoons (45 ml) avocado oil, to

cook with

1. Add avocado oil to a large frying pan or skillet.

2. Saute on high heat the chicken with green beans, mushrooms, and green onions.

3. Season with lemon juice, zest, minced ginger, and tamari sauce.

4. Garnish with green onions.



PESTO CHICKEN ROULADESERVES 2


• 2 chicken breasts • 4 slices of proscuitto • 2 Tablespoons (30 ml) ghee • 2 Tablespoons (30 ml) pesto (see recipe

below) • Salt and freshly ground pepper, to taste

For the pesto• ¹/₃ cup (80 ml) olive oil, plus more if

necessary • 11/2 cups (50 g) basil leaves • 2 Tablespoons (16 g) pine nuts (or

walnuts) • 2 cloves (6 g) of garlic, roughly chopped • 1/2 lemon zest and juice • Dash of salt and pepper

1. Preheat oven to 425°F (220°C). 2. Cut open a large freezer bag and place

the chicken breast in between the 2 plastic sheets.

3. Roll out the chicken breast or use a meat tenderizer to pound it to ¹/₈-inch thickness.

4. Remove the plastic and place 1 Tablespoon of pesto and then 2 slices of prosciutto on each pounded chicken breast.

5. Roll up tightly. You can use plastic wrap to help wrap it up tighter.

6. Add the ghee into a frying pan on hot and fry the chicken on high heat so that it browns on the outside on all sides. Season with salt and pepper.

7. Place on a baking tray and bake for 10 minutes until a meat thermometer registers 165°F (74°C).



CREAMY CHICKEN STUFFED PEPPERS



• 2 chicken breasts, ground • 4 slices of bacon, diced • 1/2 onion, diced • 1 Tablespoon (6 g) paprika • 2 teaspoons (4 g) ground cumin • 2 Tablespoons (30 ml) coconut oil • 3 bell peppers • 2 Tablespoons (30 ml) tomato paste • 1/4 cup (60 ml) coconut cream • Salt and pepper, to taste

1. Preheat oven to 350°F (175°C). 2. Saute the ground chicken, bacon, and

onion in the coconut oil until the chicken is cooked. Place into a bowl and combine with the tomato paste, coconut cream, salt, and pepper.

3. Slice off and throw away the top of the bell pepper. Also discard the seeds, and carefully remove the white membranes.

4. Place the bell peppers so that they stand up straight on a baking dish. Fill with the chicken mixture.

5. Bake for 30 minutes.



CHICKEN COBB SALADSERVES 4


For the salad• 1 head of romaine lettuce, chopped • 1 tomato, diced • 4 slices of bacon, cooked and chopped

into bits • 1 chicken breast, diced• 2 Tablespoons (30 ml) coconut oil, to

cook chicken with • 2 eggs, hard-boiled• 1 avocado, diced

For the dressing• 4 Tablespoons (60 ml) red wine vinegar

or lemon juice or lime juice• 1 Tablespoon (15 ml) mustard • 1/2 cup (120 ml) olive oil • Salt and pepper, to taste

1. Saute the diced chicken breast in the coconut oil.

2. Hard-boil the eggs.3. Cook the bacon and chop it into bits.4. Mix the dressing together.5. Toss all the ingredients together with the

dressing.



SHEET PAN CHICKEN AND VEGSERVES 2


• 5 Tablespoons (75 ml) avocado oil, divided

• 1/2 head of broccoli (approx. 225 g), broken into small florets

• 1 bell pepper, sliced• 1 onion, thinly sliced• 2 chicken breasts, cut into 1-inch (2.5 cm)

cubes• 2 teaspoons (7 g) garlic powder• Salt and pepper, to taste

1. Preheat oven to 425°F (220°C).2. In a large bowl, toss 3 Tablespoons (45

ml) of avocado oil with the broccoli, bell pepper, and onion. Season with salt and pepper to taste. Pour the vegetables in a single layer onto a rimmed baking tray.

3. In the same bowl, toss the remaining 2 Tablespoons (30 ml) of avocado oil with the chicken and garlic powder. Pour the chicken in a single layer onto the same baking tray.

4. Place the baking tray in the oven and bake for 16 to 18 minutes, stirring once during the cook time, until the chicken is cooked through and the vegetables are tender. Season with additional salt and pepper to taste.

5. Divide the chicken and vegetables between 2 plates and serve.



CHIPOTLE CHICKEN FAJITASSERVES 4


• 1 chicken breast, cut into thin strips• 1 medium bell pepper, sliced• 1 medium onion, sliced• 1 chili pepper, sliced• 3 Tablespoons (45 ml) avocado oil, to

cook with• 3 cloves (9 g) of garlic, peeled and

minced• 2 teaspoons (4 g) paprika• 1 Tablespoon (15 ml) lime juice• 1 teaspoon (2 g) cumin powder• 1 head of romaine lettuce, broken into

individual leaves (optional)• Guacamole (optional)• Salt and pepper, to taste

1. Add avocado oil to a frying pan and cook the chicken, bell pepper, onion, chili pepper, and salt and pepper to taste.

2. Saute until the chicken is cooked. Add in the garlic, paprika, lime juice, and cumin powder. Adjust the seasoning to taste.

3. Serve with romaine lettuce leaves and guacamole.



CHICKEN RAMEN SOUPSERVES 2


• 1 chicken breast, sliced• 4 cups (960 ml) chicken broth (or chicken

bone broth)• 2 eggs• 1 zucchini, made into noodles• 1 Tablespoon ginger, minced• 2 cloves (6 g) of garlic, peeled and

minced• 2 Tablespoons (30 ml) gluten-free tamari

sauce or coconut aminos• 3 Tablespoons (45 ml) avocado oil, to

cook with• Hot sauce, to taste (optional)

1. Pan-fry the chicken slices in the avocado oil in a large frying pan until cooked and browned.

2. Hard boil the 2 eggs and slice in half.3. Add chicken broth to a large pot and

simmer with the ginger, garlic, tamari sauce, and add in the zucchini noodles for 2-3 minutes to soften them.

4. Divide the broth into 2 bowls, top with the boil eggs and chicken breast slices.

5. Season with additional hot sauce or tamari sauce to taste.



MACADAMIA CRUSTED CHICKEN



• 1/2 cup (64 g) macadamia nuts, crushed (into chunky pieces)

• 1/4 cup (20 g) shredded coconut• 2 Tablespoons (20 g) garlic powder• 1 egg, whisked• 2 chicken breasts, cut into large strips• Salt and pepper, to taste

1. Preheat oven to 400°F (200°C).2. In a large bowl, mix the crushed

macadamia nuts, shredded coconut, and garlic powder. Season the mixture with salt and pepper to taste.

3. Place the whisked egg in a separate bowl.4. Dip each chicken piece into the whisked

egg. Then dip the chicken slices into the nut mixture. Place the chicken pieces on a greased rimmed baking tray.

5. Bake for 20 minutes until the chicken is fully cooked. Check with a meat thermometer that the internal temperature of the chicken is 165°F (75°C).


CHICKEN TENDERS WITH BREADED PICKLES AND RANCH DIPPING SAUCE



For the chicken tenders and pickles• 1 egg, whisked• 1/4 cup (28 g) coconut flour• 1/4 cup (30 g) almond flour• 2 Tablespoons (20 g) garlic powder• 1 Tablespoon (15 g) salt• 2 teaspoons (4 g) paprika• 4 small pickles, sliced• 2 chicken breasts, cut into long strips (or

equivalent amount of pre-sliced chicken tenders)

For the ranch dipping sauce• 1/4 cup (60 ml) mayo • 1/2 Tablespoon (5 g) garlic powder • 1 Tablespoon parsley, finely chopped • 2 teaspoons fresh dill, finely chopped • Salt, to taste

1. Preheat oven to 425°F (220°C).2. Place the whisked egg in a small bowl.3. In a separate bowl, combine the coconut

flour, almond flour, garlic powder, salt, and paprika.

4. With a paper towel, pat dry each pickle slice. Dip each pickle slice into the whisked egg and then dip into the flour mixture. Place each pickle slice in a single layer on a greased rimmed baking tray.

5. Dip each chicken tender into the whisked egg and then dip into the flour mixture. Place the “breaded” chicken tenders in a single layer on a separate baking tray.

6. Place both baking trays in the oven and bake for 7 minutes. Turn over the chicken tenders and pickle slices and continue to bake for an additional 7 minutes. Remove the tray with the pickles and keep baking the chicken for another 5 minutes until the chicken is cooked.

7. In a small bowl, combine the mayo, garlic powder, parsley, and dill. Season with salt to taste.

8. Serve the ranch dipping sauce with the baked chicken tenders and pickles.



CHICKEN BULGOGISERVES 2


• 8 chicken drumsticks (with skin on)• 4 Tablespoons (60 ml) ghee• 4 slices of bacon, diced• 6 white button mushrooms, roughly

chopped• 1 carrot, peeled and roughly chopped• 1 medium onion, peeled and roughly

chopped• 4 cloves (12 g) of garlic, peeled• 1 cup (240 ml) red wine• 1 cup (240 ml) chicken broth• 3 sprigs of thyme• 1/4 cup (12 g) parsley, chopped• Salt and pepper, to taste

1. Add avocado oil to a large skillet over medium-high heat. Add the chicken and onion to the skillet and saute until the chicken iscooked through, about 5-7 minutes.

2. Add the tamari sauce or coconut aminos, sesame oil, and garlic to the skillet and saute for about 1 minute. Season with salt to taste.

3. Garnish with sesame seeds.




HOT AND SOUR CHICKEN SOUPSERVES 2


• 1 chicken breast, sliced thin• 2 Tablespoons (30 ml) avocado oil, to

cook with• 4 cups (1 liter) chicken broth or bone

broth• 2 cloves (6 g) of garlic, peeled and

minced• 1 Tablespoon (5 g) fresh ginger, minced• 2 chili peppers, deseeded and sliced• 4 white button mushrooms (or 4 shiitake

mushrooms), sliced• 2 Tablespoons (30 ml) gluten-free tamari

sauce or coconut aminos• 2 Tablespoons (30 ml) white vinegar • 1 large egg, whisked• 1 green onion, chopped, for garnish• Salt and pepper, to taste

1. Add avocado oil to a saucepan and saute the chicken breast slices. Then add in the chicken broth, garlic, ginger, chili peppers, and mushrooms. Simmer for 10 minutes.

2. Stir the broth and slowly add in the whisked egg to create ribbons of egg in the broth.

3. Then add in the tamari sauce and vinegar and adjust seasoning to taste.

4. Garnish with chopped green onions.


CAULIFLOWER CHICKEN SOUPSERVES 2


• 1 head of cauliflower, broken into florets• 1/2 medium onion, diced• 4 cups (1 liter) chicken broth• 1 chicken breast, diced• 4 slices of bacon, diced• 2 Tablespoons (30 ml) avocado oil, to

cook with• Salt and pepper, to taste

1. Add the cauliflower and onions to a saucepan with the chicken broth and bring to a boil. Place a lid on the saucepan and simmer for 25 minutes until the cauliflower is tender. Season with salt and pepper to taste.

2. Use an immersion blender to blend all the vegetables together to form a thicker soup. Or let the soup cool and pour the ingredients into a blender or food processor to blend.

3. Meanwhile, cook the diced bacon and chicken in the avocado oil until the bacon is crispy and the chicken is cooked.

4. Pour the cauliflower soup into 2 bowls and top with the chicken and bacon.




CHICKEN CHILISERVES 6


• 1/4 cup (60 ml) avocado oil, to cook with• 2 lbs (900 g) ground chicken• 4 slices of bacon, diced• 1 medium onion, diced• 2 bell peppers, diced• 10 white button mushrooms, chopped• 3 chili peppers, seeds removed and finely

diced (optional)• 1 can (400 g) of diced tomatoes • 1/2 can (85 g) of tomato paste• 2 Tablespoons (6 g) Italian seasoning • 1 teaspoon (2 g) chili powder (or to taste)• 2 cloves (6 g) of garlic, peeled and

minced or finely diced• 2 Tablespoons (2 g) fresh cilantro,

chopped• Salt and pepper, to taste

1. Add the avocado oil to a large pot over medium-high heat. Add the ground chicken, diced bacon, and diced onion and saute until browned, about 5 to 6 minutes.

2. Add the bell peppers, mushrooms, and optional chili peppers to the pot and saute for about 5 minutes. Season with salt and pepper to taste.

3. Add the diced tomatoes, tomato paste, Italian seasoning, and chili powder to the pot. Cover and cook for 50 minutes, stirring occasionally.

4. Remove the lid and add the garlic and fresh cilantro to the pot. Continue to cook, uncovered, for about 10 minutes. Season with additional salt and pepper to taste.



CREAMY GREEN BEAN AND CHICKEN CASSEROLE



• 4 Tablespoons (60 ml) coconut oil, to cook with

• 2 chicken breasts, diced• 1/2 onion, peeled and chopped• 1 lb (450 g) green beans, chopped• 4 cloves (12 g) of garlic, peeled and

minced• 2 Tablespoons fresh parsley (2 g),

chopped• 1 cup (240 ml) coconut cream (from the

top of 2 cans of refrigerated coconut milk)• Salt and pepper, to taste

1. Preheat oven to 400°F (200°C).2. In a large pan, melt the coconut oil over

medium-high heat. Add the chicken, onions, and green beans. Saute until the chicken is cooked and the vegetables are soft.

3. Add the garlic, parsley, and coconut cream. Stir to combine. Season with salt and pepper to taste.

4. Pour mixture into a greased baking dish and bake for 20 minutes until the chicken is cooked through.


CASHEW STUFFED CHICKEN BREAST

SERVES 2 PREP TIME 10 minutes + soak cashews overnight


• 1 oz (28 g) of cashew, (approx 1/4 cup)• 1/4 cup (60 ml) room temperature water• 1 Tablespoon (10 g) garlic powder• 1 Tablespoon (15 ml) coconut oil, to

blend with the cashews• Salt and pepper, to taste• 2 chicken breasts• 3 Tablespoons (45 ml) coconut oil, to

brown the chicken

1. Place the raw cashews into a bowl of room temperature water so that it covers the cashews, drape a paper towel or tea towel over the bowl to prevent dust from settling, and soak overnight.

2. Place the soaked cashews, 1/4 cup fresh water, garlic powder, 1 Tablespoon of coconut oil, salt, and pepper to taste, into a blender and blend until smooth.

3. Preheat oven to 350°F (175°C).4. Make a slit in the thickest parts of the

chicken breast to create a pocket. Lightly season the chicken breast with salt.

5. Add coconut oil to a hot frying pan and brown both sides of each chicken breast.

6. Remove from the frying pan and place on your work surface and stuff half of the cashew mixture into each chicken breast pocket.

7. Place the chicken breasts on a greased baking tray and bake for 20 minutes until the chicken breast is cooked. Check with a meat thermometer that the internal temperature of the chicken breast is 165°F (75°C).




CHICKEN TERIYAKI STIR-FRYSERVES 2


• 2 Tablespoons (30 ml) avocado oil, to cook with

• 1 green onion, chopped• 2 cloves (6 g) of garlic, minced• 1 Tablespoon fresh ginger, minced• 1 chicken breast (approx. 1/2 lb or 225 g),

cut into thin slices• 1/2 head of broccoli, broken into small

florets• 2 Tablespoons (30 ml) gluten-free tamari

sauce or coconut aminos• 1 Tablespoon (15 ml) applesauce• 1 teaspoon (5 ml) sesame oil• 1 Tablespoon (14 g) sesame seeds, for

garnish• Salt, to taste

1. Add avocado oil to a hot frying pan. Then add in the green onion, garlic, and ginger, and saute for 10 seconds.

2. Add in the chicken breast and broccoli florets and saute until the chicken is no longer pink.

3. Turn down the heat to medium and add the tamari sauce, applesauce, and sesame oil.

4. Saute for 2-3 minutes longer to ensure the chicken is cooked.

5. Season with salt to taste (if needed).6. Garnish with sesame seeds and serve with

cauliflower “rice” or zucchini noodles.



CURRIED CHICKEN STIR-FRYSERVES 4


• 2 Tablespoons (30 ml) avocado oil, to cook with

• 2 chicken breasts (14 oz or 400 g), cubed

• 1/4 onion (1 oz or 28 g), diced• 1 bell pepper (4 oz or 120 g), diced• 1 chili pepper (14 g), seeds removed and

diced (optional)• 2 cloves (6 g) of garlic, peeled and diced• 2 teaspoons (4 g) curry powder (or

turmeric powder)• Salt and pepper, to taste

1. Add avocado oil into a hot frying pan and saute the chicken and onion until browned.

2. Add the peppers and curry powder to the pan and saute over medium heat until the chicken is cooked through.

3. Add the garlic and saute for an additional 1 minute. Season with salt and pepper, to taste.

4. Serve warm.


CHICKEN MULLIGATAWNY SOUPSERVES 6


• 2 Tablespoons (30 ml) ghee • 1 medium onion (4 oz or 110 g), thinly

sliced• 2 carrots (3.5 oz or 100 g), sliced or

diced• 2 stalks of celery (1.4 oz or 40 g), diced• 2 cloves (6 g) of garlic, minced or finely

diced• 1 Tablespoon (5 g) fresh ginger • 4 chicken thighs (1.3 lbs or 600 g), skin

removed• 6 cups (1.5 L) chicken broth • 1 (14 oz or 414 ml) can of unsweetened

coconut milk• 1 Tablespoon (6 g) turmeric • 1 Tablespoon (7 g) mild curry powder (7

g)• 1/2 head of cauliflower (11 oz or 300 g),

processed into rice-like pieces• 2 Tablespoon (2 g) fresh parsley (2 g),

chopped (for garnish)• Salt and pepper, to taste

1. Melt the ghee in a large dutch oven or lidded pot over medium heat. Add the onion, carrots, celery, garlic and fresh ginger to the pot and cook for 5 minutes until the vegetables are soft.

2. Add the chicken thighs, chicken broth, coconut milk, turmeric and curry powder to the pot and bring to a boil.

3. Reduce the heat to a simmer, cover and cook for 20 minutes until the chicken is cooked through, stirring occasionally. Remove the chicken thighs from the pot, shred using 2 forks, and return the shredded chicken to the pot. Discard the chicken bones.

4. Add the cauliflower “rice” and simmer for an additional 3 to 5 minutes until the cauliflower is tender. Season with salt and pepper, to taste.

5. Ladle into bowls and garnish with fresh chopped parsley before serving.




MOROCCAN CHICKENSERVES 4


• 4 chicken legs (thigh and drumstick) (2 lbs or 1 kg)

• 1/2 medium red onion (2 oz or 55 g), thinly sliced

• 4 cloves (12 g) of garlic, peeled and chopped

• 1 lemon, halved• 1 Tablespoon (11 g) pomegranate seeds,

for garnish• 1 Tablespoon (1 g) chopped fresh

cilantro (1 g), for garish• Olive oil, for drizzling

For the dry rub• 2 teaspoons (4 g) turmeric • 1 teaspoon (2 g) smoked paprika • 1 teaspoon (2 g) cayenne pepper (or to

taste, optional)• 1 teaspoon (2 g) cumin powder • 1/2 teaspoon (1 g) cinnamon powder • 1/2 teaspoon (2 g) salt • 1/2 teaspoon (1 g) pepper

1. Mix the ingredients for the dry rub in a small bowl. Rub over the chicken legs and place in a 9-inch x13-inch (23 cm x 33 cm) casserole. Nestle the onion and garlic around the chicken legs. Cover the casserole dish and refrigerate for at least one hour.

2. When ready to cook, preheat the oven to 400°F (200°C).

3. Uncover the chicken and squeeze the juice of half a lemon and drizzle olive oil over the chicken.

4. Place the casserole dish in the oven and bake for 30 to 40 minutes until the chicken legs are golden and cooked through with an internal temperature of 165°F (74°C).

5. Remove the dish from the oven and squeeze the remaining lemon over the chicken. Garnish the dish with pomegranate seeds and chopped fresh cilantro before serving.


TURMERIC CHICKEN “NOODLE” SOUP



• 2 Tablespoons (30 ml) ghee, to cook with• 1 medium onion (4 oz or 110 g), diced• 2 carrots (3.5 oz or 100 g), diced• 1 stalk of celery (0.7 oz or 20 g), diced• 2 cloves of garlic, peeled and chopped• 1 Tablespoon (6 g) turmeric • 1 Tablespoon (3 g) dried thyme • 6 cups (1.44 L) chicken bone broth • 2 cups (480 ml) filtered water • 4 chicken thighs (1.3 lb or 600 g), skin

removed• 2 bay leaves• 1/2 large head cabbage (12 oz or 350 g),

shredded or thinly sliced• 2 Tablespoons (2 g) chopped fresh

parsley, for garnish• Salt and pepper, to taste

1. Melt the ghee in a large dutch oven or pot over medium heat. Add the onion, carrots, celery and garlic to the pot and saute for 3 to 5 minutes until the vegetables are softened.

2. Add the turmeric and dried thyme to the pot and saute for 1 minute until fragrant..

3. Add the chicken broth and water to the pot and bring to a boil.

4. Add the chicken thighs to the pot and reduce the heat to a simmer. Cover the pot loosely and cook for 20 to 25 minutes until the thighs are cooked through.

5. Remove the thighs from the pot and place on a plate or carving board. Shred the thighs with two forks and discard the bones.

6. If you prefer the broth to be a bit thicker, cook the broth for about 10 minutes to reduce it. Alternatively, add additional chicken broth or water to thin the broth, if needed.

7. Add the cabbage and the shredded chicken to the broth and cook for 3 to 5 minutes until the cabbage “noodles” are tender. Remove the bay leaves from the pot and discard.

8. Garnish the soup with fresh chopped parsley and serve.



SWEET AND SOUR CHICKENSERVES 2


• 2 (3 oz or 170 g) packs of shirataki noodles

• 1 Tablespoon (15 ml) avocado oil• 2 boneless, skinless chicken breasts (14 oz

or 400 g), diced• 1/2 green bell pepper (2 oz or 60 g), cut

into strips• 1/2 red bell pepper (2 oz or 60 g), cut into

strips• 2 cloves (6 g) of garlic, peeled and

minced• 1/2 Tablespoon (3 g) fresh ginger, peeled

and minced• 1 (3 oz or 85 g) can of bamboo shoots,

drained• 2 Tablespoons (30 ml) sugar-free (or

reduced sugar) tomato ketchup • 1 Tablespoon (15 ml) rice wine vinegar• 1/2 Tablespoon (8 ml) gluten-free tamari

sauce or coconut aminos• Salt, to taste• Chopped fresh cilantro, for garnish

(optional)

1. Rinse the shirataki noodles very well under cold, running water. Place into a pan of water and let simmer to gently warm through while you finish the stir-fry.

2. Heat the avocado oil in a wok or large pan and over medium-high heat. Add the chicken and stir-fry until browned.

3. Add the bell peppers, garlic, fresh ginger and bamboo shoot to the pan and stir-fry until the vegetables start to soften, about 2 minutes.

4. Add the ketchup, rice wine vinegar, and tamari sauce or coconut aminos to the pan and continue to stir-fry until the sauce reduces and the chicken is cooked through. Season with salt, to taste.

5. Add the ketchup, rice wine vinegar and tamari and cook the mixture until the sauce reduces and coats the chicken and vegetables.

6. Drain the shirataki noodles. Serve the stir-fry over the noodles and garnish with the fresh cilantro, if desired.



Shopping ListPROTEIN

Chicken BreastsBaconEggsWhole ChickenChicken ThighsChicken DrumsticksChicken WingsProsciuttoGround ChickenChicken Legs

PRODUCECauliflowerOnionsAsparagusAvocadosBroccoliWhite Button MushroomsCabbageSpaghetti SquashFresh GarlicLemonsLimesChili PeppersFresh GingerGreen Bell Peppers

BlueberriesTomatoesRomaine LettuceCucumbersPeasCarrotsLeeksGreen OnionsCeleryGreen BeansZucchinisPomegranate SeedsRed Bells Peppers


Shopping ListPANTRY

MayoHot SauceYellow MustardGluten-Free Tamari Sauce or Coconut AminosCoconut Milk (canned)Coconut Cream (canned)AlmondsBalsamic VinegarChicken Broth or Chicken StockDijon MustardOlivesAlmond ButterCoconut FlourApple Cider VinegarPine NutsWalnutsTomato PasteRed Wine VinegarShredded CoconutMacadamia NutsPicklesSesame SeedsShiitake Mushroom Diced Tomatoes (canned)CashewsApplesauceShirataki Noodles Bamboo Shoots (canned)Rice Wine VinegarSugar-Free Ketchup

SPICESSea SaltBlack PepperCurry PowderGarlic PowderCardamom PodsGround CardamomGround CinnamonGround GingerGround CuminPaprikaOnion PowderItalian SeasoningCayenne PepperChili PowderDried OreganoTurmeric PowderSmoked PaprikaBay Leaves

OILSGheeCoconut OilAvocado OilOlive OilSesame Oil

FRESH HERBSParsleyThymeCilantroBasilDill


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AboutTurmeric Soothe

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TURMERIC SOOTHE

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