Keto Friendly Chicken & Asparagus Recipe

Keto Friendly Chicken & Asparagus Recipe

chicken & asparagusMy husband recently embarked on a Keto Diet which means I either have to make him something keto friendly or find keto friendly recipes that the whole family will enjoy. Keto friendly meals aren’t really that hard to come up with, basically you just have to limit or replace the carbs.  So that means pastas are out unless you use edemame spaghetti or other flourless pasta substitutes.  But any way one of our favorites turned out to be this Chicken & Asparagus dish that my husband can eat with a small salad and the rest of the family can eat with pasta or even rice.

My grandkids and even my husband were not big asparagus fans, but after tasting this Chicken & Asparagus dish they decided it was pretty good.  One of the best things about this Chicken & Asparagus dish is that it’s super easy to make, it’s really just a stir fry and can be ready in about a half and hour!

Chicken & Asparagus – A Keto Friendly Dish!

2 Servings

Ingredients

4 Pieces Boneless/Skinless Chicken Thighs cut into chunks

7-8 Stalks Asparagus cut into thirds

2 Tbs. Olive Oil

1 Tbs. Minced Garlic

1 Tsp. Lemon Pepper

1 Tsp. Rosemary

1/2 Tsp. Thyme

1/2 Tsp. Sea Salt

1/2 Tsp. Ground Black Pepper

1 Tsp. Parsley

1/2 Cup Chicken Stock

Directions

Combine dry seasonings in a small bowl (not the garlic)

Heat Olive Oil in a wok or deep frying pan

Saute Garlic until it starts to turn brown

Add chicken and seasoning mixture

Cook until chicken is done

Remove chicken from pan and set aside

Add asparagus to pan and cover with chicken stock

Cook until asparagus is tender

Return chicken to pan and toss with asparagus

Turn heat up and cook until liquid is mostly gone – keep stirring so it won’t burn

Serve hot.

Keto Friendly Chicken & Asparagus Recipe
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Servings
2 People
Servings
2 People
Keto Friendly Chicken & Asparagus Recipe
Print Recipe
Servings
2 People
Servings
2 People
Ingredients
Servings: People
Instructions
  1. Combine dry seasonings in a small bowl (not the garlic)
  2. Heat Olive Oil in a wok or deep frying pan
  3. Saute Garlic until it starts to turn brown
  4. Add chicken and seasoning mixture
  5. Cook until chicken is done
  6. Remove chicken from pan and set aside
  7. Add asparagus to pan and cover with chicken stock
  8. Cook until asparagus is tender
  9. Return chicken to pan and toss with asparagus
  10. Turn heat up and cook until liquid is mostly gone Serve hot
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Instant Pot Beef Gyros with Tzatziki Sauce

Instant Pot Beef Gyros with Tzatziki Sauce

Gyros seem to be getting trendy, even the fast food chains are putting them on their menus.  Makes sense I guess since Gyro (pronounced YEE-roh) can be considered fast food meaning you can grab a sandwich and eat it on the go.  Gyro meat can be either beef, pork, chicken, lamb, or a combination of these meats.  The meat is usually ground up and cooked on a vertical spit then thin slices are shaved off as needed to make plates or sandwiches.  Having grown up in New York City gyros have always been a familiar food, I remember seeing the big hunks of meat rotating behind a window at the corner deli or diner.  Anyway trendy or not we love Gyros, specially beef gyros!

We always grab a gyro or two when we’re in Greece and sometimes in NYC, I mean it’s not like we’re going to set up a huge vertical spit and roast meat for hours.  That’s why the  Instant Pot is a great addition to my kitchen!  I can make Beef Gyros anytime I have a yen for them.  The beef gyros made in my Instant Pot tastes pretty authentic and can be made in about half an hour!  Doesn’t beat a trip to Athens or Santorini, but it hits the spot!

The Beef Gyros I make in the Instant Pot are tender, juicy, and tasty; in short perfect!  We slather the pita with homemade Tzatziki, a creamy cucumber yogurt sauce, then fill it with meat and veggies, delicious!

Here’s the recipe for Instant Pot Beef Gyros and Tzatziki Sauce, hope you love it as much as we do!

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The Beef

Ingredients:

2 Lbs. Chuck roast sliced into thin strips about 1/4″ long – cut meat against the grain

1 Large White Onion thinly sliced

1/4 Cup Olive Oil

1 Tbs. Garlic Powder

1 Tbs. Oregano

1 Tsp. Sea Salt

1 Tsp. Black Pepper

1/4 Cup Fresh Lemon Juice

1/2 Cup Beef Broth

Shredded Iceberg or Romaine Lettuce

Sliced Tomatoes

Sliced Purple Onion

Sliced Cucumbers

1 Tbs Apple Cider Vinegar

Fresh Pita Bread or Naan

Directions:

Place all the ingredients except the Pita, Lettuce, and Tomato in the Instant Pot

Cover and make sure the valve is in the “Sealing” position

Turn pot on to Manual – high pressure

Set timer to 30 minutes

Once timer goes off allow the pot to sit for 15 minutes.  Then switch the valve to “venting” and allow the pot to depressurize.

Remove cover and stir.

While you’re waiting for the meet to cook make your Tzatziki Sauce and prepare your veggies

Place shredded lettuce, sliced cucumbers, tomatoes, and onions on a dish and sprikle with Apple Cider Vinegar then set aside until ready to use

Tzatziki Sauce

Ingredients:

1 Cup Finely chopped cucumbers – remove seeds before chopping

1 Cup plain whole milk yogurt

2 Tbs Fresh Dill chopped

1 Tsp Garlic finely minced

1/4  Tsp Salt

Directions:

Take the cucumbers and squeeze out the liquid.  Squeeze out as much liquid as you can.

Place cucumber in bowl and add in rest of the ingredients and mix very well.

Refrigerate until ready to use.

Sandwich assembly:

Cover pita bread with a damp paper towel and warm in the microwave for about 15-30 seconds

Place one pita bread flat on a piece of aluminum foil

Spread bread with Tzatziki Sauce

Place a layer of shredded lettuce over sauce

Remove desired amount of meat from pot and drain liquid then place over lettuce

Add cucumber, onion, and tomato slices on top then add more tzatziki sauce if desired

Roll sandwich and foil, use the foil to hold the sandwich together.  Peel off foil as you eat.

You can also make a plate or bowl instead of a sandwich.  Any left over tzatziki can be used a dip, just place in a dish or bowl and drizzle with olive oil.  Dip pita chips in the sauce for a great snack or appetizer!

 

Instant Pot Beef Gyros with Tzatziki Sauce
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Instant Pot Beef Gyros with Tzatziki Sauce
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Ingredients
Tzatziki Sauce
Servings:
Instructions
Beef
  1. Place all the ingredients except the Pita, Lettuce, and Tomato in the Instant Pot
  2. Cover and make sure the valve is in the "Sealing" position
  3. Turn pot on to Manual - high pressure Set timer to 30 minutes
  4. Once timer goes off allow the pot to sit for 15 minutes. Then switch the valve to "venting" and allow the pot to depressurize.
  5. Remove cover and stir.
  6. While you're waiting for the meet to cook make your Tzatziki Sauce and prepare your veggies
  7. Place shredded lettuce, sliced cucumbers, tomatoes, and onions on a dish and sprikle with Apple Cider Vinegar then set aside until ready to use
Tzatziki Sauce
  1. Take the cucumbers and squeeze out the liquid.  Squeeze out as much liquid as you can.
  2. Place cucumber in bowl and add in rest of the ingredients and mix very well.
  3. Refrigerate until ready to use.
Assembly
  1. Cover pita bread with a damp paper towel and warm in the microwave for about 15-30 seconds Place one pita bread flat on a piece of aluminum foil Spread bread with Tzatziki Sauce Place a layer of shredded lettuce over sauce Remove desired amount of meat from pot and drain liquid then place over lettuce Add cucumber, onion, and tomato slices on top then add more tzatziki sauce if desired Roll sandwich and foil, use the foil to hold the sandwich together.  Peel off foil as you eat. 
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Instant Pot Shredded Beef Flautas

Instant Pot Shredded Beef Flautas

I’ve recently jumped on to the Instant Pot bandwagon and my life has never been the same!  Instant Pots are basically crockpots on steroids, at least that’s how I’d describe them.  The can do just about everything a crockpot can do only they do it faster!  Because Instant Pot uses pressure to cook food instead of constant slow heat like a crockpot meals can be made not only faster but better tasting because they get tender but don’t get mushy like veggies do when cooked in a crockpot.  That’s why making this Instant Pot Shredded Beef is the perfect way to make fillings for tacos, chimichangas, burritos, and more.

Today I’m going to share with you my recipe for Instant Pot Shredded Beef Flautas.  Actually it’s basic shredded beef with Mexican spices which I’m using to fill flour tortillas which I then deep fry.  That’s what a Flauta is a rolled and fried four tortilla, some folks call them taquitos, but what ever you call them they’re yummy just the same.

Instant pot shredded beef

You can use this Instant Pot Shredded Beef to fill just about anything you need to fill with shredded beef; like burritos, chimichangas, enchaladas, empanadas, and more.

Instant pot shredded beefI’ve always used skirt or flank steaks to make shredded beef, they turn out pretty tender making them pretty easy to shred.  But once I started making this Instant Pot Shredded Beef the shredding is even easier, the meat literally just falls apart!

I’m sure you’ll love this recipe so make plenty.  I usually freeze extras so that I can use them later for burritos, chimichangas or whatever.  If you’re going to freeze it be sure you use freeze safe containers and label them.  Because it’s shredded the beef will last in the freezer for about a month so be sure you use it soon!

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Instant Pot Shredded Beef Flautas

Ingredients:

2-3 Lbs. Flank or skirt Steak

2 Tbs Lawry’s Carne Asada Seasoning

1 Tbs Garlic Powder

1 Tsp Salt

1 Tsp Black Pepper

1/4 Cup Olive Oil

1 Cup Water

1 Package Fajita size Flour Tortilla

1 Package Shredded Monteray Jack/Cheddar Cheese blend

1 Bunch Fresh Cilantro chopped

Oil for frying

Toppings of your choice – Salsa, Pico de Gallo, Cheese, Sour Cream, Guacamoli

Directions:

Combine spices in a small bowl then add olive oil, stir very well

Rub oil mixture to both sides of steak

Let sit in fridge for at least 1 hour

Place trivet in Instant Pot

Pour 1 cup water into pot

Place steak on to trivet

Set on Manual and adjust time to 30 minutes

Secure lid and make sure valve is in sealing position

When pot beeps allow to depressurize naturally it takes about 30 minutes

Once pot is completely depressurized remove lid carefully and take out steak

Place steak onto chopping board and shred using 2 forks

instant pot shredded beef

Place shredded beef in a bowl ready to fill your tortillas

Fill flour tortillas with 2 tbs shredded beef, about 1 tbs shredded cheese, 1 tsp chopped cilantro

Roll up and fry in hot oil

Drain on paper towels and serve with desired garnishes

 

 


Instant Pot Beef Stew
Instant Pot Shredded Beef Flautas
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Instant Pot Beef Stew
Instant Pot Shredded Beef Flautas
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Ingredients
Servings:
Instructions
  1. Combine spices in a small bowl then add olive oil, stir very well
  2. Rub oil mixture to both sides of steak
  3. Let sit in fridge for at least 1 hour
  4. Place trivet in Instant Pot
  5. Pour 1 cup water into pot
  6. Place steak on to trivet
  7. Set on Manual and adjust time to 30 minutes
  8. Secure lid and make sure valve is in sealing position
  9. When pot beeps allow to depressurize naturally it takes about 30 minutes
  10. Once pot is completely depressurized remove lid carefully and take out steak
  11. Place steak onto chopping board and shred using 2 forks
  12. Place shredded beef in a bowl ready to fill your tortillas
  13. Fill flour tortillas with 2 tbs shredded beef, about 1 tbs shredded cheese, 1 tsp chopped cilantro
  14. Roll up and fry in hot oil Drain on paper towels and serve with desired garnishes
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Spicy Blistered Green Olives

The humble green olive, you gotta love them!  Olives and eating them have been around for thousands of years.  Evidence of its cultivation and consumption dates back almost 6000 years to the Levant area in countries such as Lebanon, Palestine, Syria, and Crete.  Olive oil has been traded since pre-Christian times.  And I believe olives have been cooked and eaten in some way or another since then.  I wouldn’t be surprised if they made Spicy Blistered Green Olives in a fire pit back in the day!

In fact my husband who was born in the Middle East in what is today known as the West Bank has many childhood memories of eating freshly roasted olives prepared by his grandmother during the olive picking season.  To hear his stories one is led to believe that his grandmother prepared it in the centuries old way of roasting them over an open fire in the yard, the same place she made her flat breads.

Actually today we still eat olives prepared the same way pretty much as they were prepared way back then because you really can’t eat the fruit picked straight from the tree.  Yes, olives are fruit not veggies, but fresh from the tree they are basically inedible.  They’re bitter and have an unappetizing texture.  To make olives edible they must be brined, roasted, or cooked in some way.  Most of us in the US know only the brined or pickled olives that we find in cans and jars in the supermarket, or floating in a martini, rarely do we find fresh olives that we must prepare at home.

We’ve also “discovered” or really “re-discovered” that olives are healthy for us.  A fact which was known thousands of years ago.  Olives are packed with nutrients that have many benefits.  Olives are heart healthy and has been shown to prevent heart disease; studies have shown that green olives can prevent osteoporosis; olives contain large amounts of antioxidants which help prevent certain types of cancers; they can help reduce Arthritis inflammation and pain; and they are believed to be natural treatments for ulcers.  The list actually goes on so I think it’s safe to say that including olives and olive oil in your diet has positive health benefits.

Having said all that I know that not everyone is overly found of olives and I doubt there’ll be a mad rush to buy barrels of brined olives.  So here’s a recipe inspired by my husband’s stories about his grandma’s roasted olives that might help you like olives enough to include them in your diet.  I call them Spicy Blistered Green Olives, but unlike the grandma I cook them on my stove and not outside in an open fire; although if you have a fire pit you might want to give it a go!

Spicy Blistered Green Olives are delicious!  You can eat them hot or cold, they make awesome appetizers, and terrific snacks.  I usually leave a bowl of Spicy Blistered Green Olives on the table and everyone who walks by can’t help but pop an olive or two in his mouth each time they walk by.

Aside from the fact that they’re simply yummy and have positive health benefits these Spicy Blistered Green Olives are super easy to make.  They are a healthier alternative to chips, cookies, and other carbohydrate laden snacks out there.  So here’s the recipe!

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Spicy Blistered Green Olives

Ingredients:

1  10oz. Jar of Garlic Stuffed Green Olives

2 Tbs Olive Oil

2 Tbs Minced Garlic

1 Tsp Himalayan Pink Salt

1 Tsp Ground Black Pepper

1 Tbl Crushed Red Pepper

1 Tbl Fresh Lemon Juice

Directions:

Heat olive oil in sauté pan

Drain Olives and add contents of jar including garlic pieces to the hot oil

Cook until all sides start to turn brown and the olive sort of starts to get wrinkles

Add minced garlic and cook until it starts to brown

Add salt and peppers and mix well

Remove from heat and drizzle lemon juice over all

Toss a bit and serve

 


Spicy Blistered Green Olives
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Tasty green olives that are a great healthy alternative to carb laden snacks.
Spicy Blistered Green Olives
Print Recipe
Tasty green olives that are a great healthy alternative to carb laden snacks.
Instructions
  1. Heat olive oil in sauté pan
  2. Drain Olives and add contents of jar including garlic pieces to the hot oil
  3. Cook until all sides start to turn brown and the olive sort of starts to get wrinkles
  4. Add minced garlic and cook until it starts to brown
  5. Add salt and peppers and mix well
  6. Remove from heat and drizzle lemon juice over all
  7. Toss a bit and serve
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Instant Pot Beef Stew

Instant Pot Beef Stew

Instant Pot Beef StewLast Christmas one of my daughters gifted me an Instant Pot Lux80.  (There it is in the box.) I have to admit it looked intimidating; took me almost a month before I took it out of the box, and only after watching videos and reading lots of internet articles.  Now what exactly is an Instant Pot you may ask.  The best answer would be that it’s a crockpot on steroids.  It can do just about everything a crockpot does but it does it faster.  That’s why it takes only 35 minutes to make Instant Pot Beef Stew!

35 minutes to make tender falling apart beef stew!  Yes I kid you not the actual cooking time for Instant Pot Beef Stew is 35 minutes!  And yes the meat, you can use even the least expensive cuts, are literally falling apart!  Ok, the actual time I spent making Instant Pot Beef Stew was closer to an hour, that included chopping, browning, AND cooking and venting.  So really dinner was ready in about an hour.  Sure beats cooking stew in your crockpot all day!

Can you tell yet what I first made in my handy dandy new gadget?  Yup, you got it I made Instant Pot Beef Stew!  And the best part is it doesn’t take a lot of planning.

When I made beef stew in my old crockpot I had to thaw out the beef the night before then get up early to chop veggies and brown the beef on the stove top.  I had to do all that before I could toss it all in the crockpot and press cook.  Now it wasn’t that big a deal, that is until I realized what my new Instant Pot could do!  I didn’t have to thaw meat the night before, I could actually toss semi-frozen meat in the pot if I wanted to!

instant pot beef stew

Did I mention that my Instant Pot Beef Stew turned out amazing?  My family raved about it!  In fact I had made a big pot – the model I have is 8 quarts – and we had the left overs for dinner the next day!  So without further ado here’s my recipe!  Hope you love it as much as we do!

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Ingredients:

3 Lbs. Beef Cut into 1″ cubes – you can use any cut of beef you want, I usually use a chuck roast

2 Tbs.  Olive Oil

1 Tbs. Italian Seasoning

1/4 Cup Worcestershire Sauce

2 Tbs. Minced Garlic

1 Large Onion Cut in large pieces

2 Cups Baby Carrots

2 Cups Baby Potato Medley

2 Cups Celery Cut in large pieces

3 Cups Beef Broth

1 Cup Tomato Sauce

Salt & Pepper to taste

1/4 Cup Corn Starch

1/4 Cup water

Directions:

instant pot beef stewPrep ingredients – Cut all the meat & veggies to size

Separate Beef from the veggies as you will be using it first and you don’t want the veggies sitting in raw beef juices

Add olive oil to Instant Pot and set on Sauté

When pot is hot enough place cubed beef into pot

 

Instant pot beef stewBrown all the sides of the beef

Add Italian seasoning, salt, pepper, garlic, worcestershire sauce, and mix well

Switch pot off and add veggies, beef broth, and tomato sauce

Stir well making sure to scrape off any meat or seasoning at the bottom of the pot

Set Instant Pot on Manual and adjust time to 35 minutes

Secure lid making sure the valve is on the sealing position

When pot beeps wait 10 minutes then set the valve to venting to release remaining pressure

Meanwhile dissolve cornstarch in water

When pressure has been completely released remove pot lid

Stir in cornstarch water to get desired thickness.  If you want thicker sauce add more dissolved cornstarch slowly until you get the thickness you want.

Serve with steamed rice or some nice crusty bread to sop up all that meaty goodness!

Left overs can be stored in the fridge for a day or so, stew always tastes better the next day!  Or for longer storage place stew in freezer safe containers, label with date, and freeze until needed.  It will keep in the freezer for about 2-3 months.  Reheat in the microwave or stove top.

 

 

 

 

instant pot beef stew
Instant Pot Beef Stew
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instant pot beef stew
Instant Pot Beef Stew
Print Recipe
Ingredients
Servings:
Instructions
  1. Prep ingredients - Cut all the meat & veggies to size Separate Beef from the veggies as you will be using it first and you don't want the veggies sitting in raw beef juices
    instant pot beef stew
  2. Add olive oil to Instant Pot and set on Sauté When pot is hot enough place cubed beef into pot Brown all the sides of the beef  Add Italian seasoning, salt, pepper, garlic, worcestershire sauce, and mix well
    Instant pot beef stew
  3. Switch pot off and add veggies, beef broth, and tomato sauce Stir well making sure to scrape off any meat or seasoning at the bottom of the pot Set Instant Pot on Manual and adjust time to 35 minutes Secure lid making sure the valve is on the sealing position
  4. When pot beeps wait 10 minutes then set the valve to venting to release remaining pressure Meanwhile dissolve cornstarch in water When pressure has been completely released remove pot lid Stir in cornstarch water to get desired thickness.  If you want thicker sauce add more dissolved cornstarch slowly until you get the thickness you want.   Serve with steamed rice or some nice crusty bread to sop up all that meaty goodness!
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