The ketogenic, or keto, diet is one of the popular diets today with its focus on high fat, low carbohydrate foods.
The diet is designed to get your body into a state called ketosis whereby your body is so low on carbohydrates it starts burning fat for fuel.
People on the keto diet track their macronutrients, or carbohydrates, fats and proteins.
Cooking meals on the keto diet though doesn't have to be difficult or expensive, according to Colette Heimowitz, who has more than 20 years in nutrition counseling and is the lead nutritionist at Atkins, a low-carb diet program.
Heimowitz shared three keto-friendly and family-friendly meals that can be made for under $8.
Lemon-herb grilled chicken thighs with grilled asparagus
$7.50 for 4 servings
“They’re easy to throw on the grill on a hot summer day to make an inexpensive, keto-friendly meal for your family. With the protein from the chicken and the healthy fats from the olive oil, the whole family will feel satiated and not leave the table hungry, given the balance on the plate.”
Net Carbs: 5.7 g per serving
Ingredients:
2 teaspoons lemon zest
1 teaspoon parsley, dried
1/2 teaspoon Tarragon, ground
1/2 teaspoon salt
1/4 teaspoon pepper, white
3 teaspoons olive oil
24 ounces chicken thigh, boneless, with skin
2 pounds asparagus, grilled
4 tablespoon butter, melted
2 tablespoon lemon juice
Directions:
1. In a large bowl, combine the lemon zest, parsley, tarragon, salt, pepper and olive oil until well mixed.
2. Place the chicken thighs, skin side down, into the oil mix in a single layer. For each thigh, slice along both sides of the bone. Then flip the chicken and make sure the oil and herbs get into the open slices. All the thighs should be well coated in herbs and oil. Cover and allow to marinate in the refrigerator for about an hour.
3. Preheat your grill so that the grates are between 390°F and 450°F. Place the thighs, skin side down, on the warmest part of the grill and cook for about 8 minutes. Flip and move to a slightly cooler region of the grill, cooking for another 8 minutes. Then flip the chicken again and being checking the temperature, flipping every 8 minutes until it reaches an internal temperature of 165°F (25-40 minutes of grilling time depending on the size of the thighs). Remove from the grill and let cool slightly before serving.
4. Grill the asparagus, plate and drizzle with melted butter and lemon juice.
Instant Pot barbecue pulled pork with green beans
$5.11 for 4 servings
“Instant Pots make our lives so much easier! It’s good to serve with Cauliflower Mac + Cheese on the side, too. It’s low in carbs but has enough protein to keep you full, so you won’t be hungry a few hours after dinner. And a pro tip – save the leftovers and throw into lettuce cups for lunch the next day.”
Net Carbs: 8.5 g per serving.
Ingredients:
3/4 teaspoon Cumin seed, ground
3/4 teaspoon Garlic powder
3/4 teaspoon Onion powder
3/4 teaspoon Swerve sweetener, brown
1/2 teaspoon Chili powder
1/2 teaspoon black pepper, ground
1/8 teaspoon salt
1/8 teaspoon ground mustard
1/8 teaspoon Allspice, ground
3/4 teaspoon olive oil
1 cup beef broth, bouillon, consommé
1/3 cup cider vinegar
2 tablespoons tomato paste, canned
16 ounces picnic roast
5 cups green beans
8 tablespoons butter, melted
Directions:
1. In a small bowl, combine the cumin, garlic powder, onion powder, sweetener, chili powder, pepper, salt, mustard, and allspice. Cut the roast into roughly 2-inch cubes (removed from bone, if needed). Rub the spice mix over all surfaces of the pork roast cubes.
2. Set the Instant Pot to sauté mode and let warm. Once hot, swirl in the oil and working in batches, brown all sides of the roast cubes, about 2 minutes per side. Remove browned pork to a plate and turn off the Instant Pot.
3. In a small bowl, mix together the broth, vinegar and tomato paste. Add to the instant pot and scrape up any browned bits from the bottom. Add the meat and any accumulated juices back to the pot, and set for pressure cooking on high for 40 minutes. Allow a natural pressure release for 10 minutes and then manually release the remaining pressure.
4. Remove the pork to a cutting board and use forks to pull the pork apart. Set the Instant Pot® back to sauté and allow the juices to simmer and reduce for about 10 minutes. Add 2 tablespoons of the reduced juices back to the pulled meat and serve. Each serving is about ½ cup pulled pork.
5. Cook green beans to your liking and drizzle with butter to taste.
Easy low carb turkey cabbage chili
$4.27 for 4 servings
“The Low Carb Turkey Cabbage Chili is a great keto-friendly spin on a high-carb chili fave. The whole meal can be made in just 25 minutes and that combination of the protein from the turkey with those flavorful spices will keep you full and help you avoid throwing high-sugar sauces on top for flavor.”
Net Carbs: 8.7 g per serving.
Ingredients:
6 tablespoons canola oil
1/2 cup yellow onion (chopped)
4 garlic cloves
1-pound ground turkey
1/4 cup chili powder
1 teaspoon salt
1/2 teaspoon cumin seed, ground
4 cups green or white cabbage, raw and shredded
2 cups tomatoes, canned, diced, in juice
2 cups beef broth, bouillon, consommé
Directions:
1. In a medium saucepan over medium heat, warm the oil. Add onion and sauté until translucent, about 2 minutes.
2. Add diced or pressed garlic and sauté until fragrant, about 30 seconds. Add ground turkey and cook, breaking up gently, until cooked through, about 10 minutes.
3. Sprinkle on the salt, chili powder and cumin and mix until evenly coated and fragrant. Add cabbage and mix until evenly coated.
4. Pour in the tomatoes and broth, increase heat to bring to a boil, then reduce to a simmer and cook for 5 minutes, or until the cabbage is tender. Taste and adjust salt, serve warm. Each serving is about 2 cups.
Recipes reprinted with permission from Colette Heimowitz, vice president of nutrition, education and research at Atkins.
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