Keto Recipes

Top this fruity smoothie with chopped almonds, shredded coconut, fresh kiwi, mango and blueberries.

Yields: 2 serving(s)

Total Time: 5 mins

Ingredients:

• 1 banana, sliced and frozen
• 1 c. frozen mango chunks
• 1 c. frozen pineapple chunks
• 1 c. almond milk

Directions:

1. In blender, pulse banana, mango, and pineapple with almond milk until smooth but still thick, stopping and stirring occasionally.
2. Add more liquid if needed.
3. Pout into 2 bowls.
4. Top as desired.

Nutritional Info:

Calories 180; Protein 3g; Carbohydrate 43g; Total Fat 2g; Dietary Fiber 5g; Sodium 90mg

 

Hunters Chicken – tender chicken breasts in a delicious homemade barbecue sauce with slices of smoky bacon, all topped with cheese and baked until melted and golden. 

PREP TIME: 15 minutes

COOK TIME: 40 minutes

TOTAL TIME: 55 minutes

INGREDIENTS:

• 2 large uncooked boneless skinless chicken breasts (approx 250g/9oz each)
• 8 slices of uncooked back bacon (trimmed of visible fat)
• 100g (7oz) of mozzarella
• 60g (2.1oz) of cheddar
• pinch of black pepper

For the sauce:

• 1 400ml can of crushed tomatoes (or use passata)
• 1 cup (240ml) of water
• 1 small onion, halved and sliced thinly
• 2 cloves of garlic, minced
• 3 tablespoon of 100% pure maple syrup (do not use sugar free)
• 2 teaspoons of paprika
• 2 teaspoons of smoked paprika (not the hot variety)
• 1 tablespoon of balsamic vinegar
• 1/2 tablespoon of apple cider vinegar
• 1 tablespoon of light soy sauce
• 1 tablespoon of dark soy sauce (ensure it says dark on the bottle)
• 1 teaspoon of yellow mustard
• 1 teaspoon onion powder
• 1/2 teaspoon garlic powder
• 2 tablespoon tomato paste (puree) – add four if using passata
• optional: liquid smoke (I add 1/2 teaspoon)
• low calorie spray

INSTRUCTIONS:

1. Carefully Slice the two chicken breast into 4 cutlets, by using a sharp knife to cut the chicken breasts in half crosswise.
2. Place the cutlet in a ziplock bag one at a time and use a meat tenderiser or rolling plan to flatten. Set aside.
3. Spray a deep frying pan over a medium high heat with cooking oil spray.
4. Add the onion and garlic and fry until softened.
5. Add in all other ingredients for the sauce, bring to a boil, reduce heat slightly, cover and and let the sauce bubble to reduce down and really thicken (approx 10 minutes, don’t put the heat too low), ensure you let the sauce reduce down and thicken before proceeding to the next steps, or your sauce will be too runny.
6. Preheat oven to 200c, 180c fan, 400f, gas mark 6
7. Once the sauce has thickened, add the sauce in a even layer to baking tray or oven proof dish.
8. Place the flattened chicken breasts into the sauce. Brush over the top with the barbecue sauce to ensure they are all fully coated.
9. Place 2 slices of bacon on top of each chicken breast, and again brust over the top with the barbecue sauce, so that the bacon pieces are also fully covered.
10. Top with the cheese and pinch of black pepper and bake in the oven for approx 20 minutes until chicken is cooked through and cheese is melted.
11. You can then place under a medium heat on the grill (broil) until the top is golden.
12. Serve with your choice of sides and enjoy!!

Notes:

This recipe is gluten free, Slimming World and Weight Watchers friendly

Slimming World – 1 HEa and 2 syns per serving

WW Green Smart Points – 8 per serving

WW Blue Smart Points – 6 per serving

WW Purple Smart Points – 6 per serving

Nutritional Info:

Serving Size

1 SERVING

Amount Per Serving

Calories436TotalFat14.6gSaturatedFat8.2gCholesterol45.6mgCarbohydrates25.2gFiber4gSugar15.8gProtein49.1g

Tropical flavors from pineapple, coconut, banana, and lime get a nutritional punch from baby spinach. It’s a health-packed cup for any time of day that’ll feel like a vacay on an island.

Start your day with tropical fruits and plenty of citrus.

YIELDS: 2 serving(s)

TOTAL TIME: 10 mins

CAL/SERVINGS: 192

Ingredients:

• 2 c. baby spinach
• 1 c. frozen pineapple chunks
• 1 c. light coconut milk
• 1 banana, sliced and frozen
• 1 tsp. grated lime zest
• 1 tbsp. lime juice

Directions:

1. In blender, puree all ingredients until smooth.
2. Divide between two glasses.

Nutritional Info:

Nutrition per serving: 192 cal, 4 g pro, 30 g carb, 4 g fiber, 11.5 g sugars (0 g added sugars), 7 g fat (7 g sat fat), 0 mg chol, 43 mg sodium

 

Red is our favorite color in this ruby smoothie packed with strawberries, raspberries, and beets. It’ll give you a ton of gut-friendly fiber, and a refreshing sip from the surprising addition of mint.

YIELDS: 2 serving(s)

TOTAL TIME: 10 mins

CAL/SERVINGS: 105

INGREDIENTS:

• 1 c. sliced strawberries

• 1/2 c. raspberries
• 1/2 c. grated beet (from 1 medium beet)
• 1/3 c. mint leaves
• 1 tbsp. chia seeds

• 1 c. unsweetened almond milk

Directions:

Step 1

Place berries, beet, mint, and chia seeds in resealable plastic bag or freezer-safe jar. Freeze overnight or longer.

Step 2

When ready to prepare, add almond milk to blender, then add frozen ingredients. Blend until smooth. Serve in two tall glasses.

Nutritional Info:

Nutrition per serving: 105 cal, 3 g pro, 17 g carb, 8 g fiber, 7 g sugars (0 g added sugars), 3.5 g fat (0.5 g sat fat), 0 mg cholesterol, 115 mg sodium

 

You can’t go wrong with fajitas for dinner, can you?

Well actually, sadly, you can.

One of those off-the-shelf kits can set you back up to 10 Syns per fajita when you’re following Slimming World, and I don’t know many self-respecting hungry people who would be happy to draw the line at just one.

But bear with me, because it’s not all doom and gloom here.

In fact, it’s quite the opposite.

After much faffing about with various ingredients, I came up with an alternative that ticks all the right boxes, will leave you feeling satisfied, and shakes things up just enough to keep you excited. Without sacrificing any of those gorgeous Mexican flavours.

This Slimming World chicken fajita pasta is Syn free, has a very reasonable 471 calories per portion, I hope you’ll love it as much as I do…

This creamy chicken fajita pasta is Syn free, and full of authentic Mexican flavour.

Prep Time: 5mins

Cook Time: 25mins

Course: Main Course

Cuisine: Mexican

Servings: 2

INGREDIENTS:

• 2 large chicken breasts chopped into thin slices/chunks
• 140 g dried pasta shapes I used farfalle, but feel free to use your favourite or whatever you have in the cupboard
• 1 small onion sliced
• 1 red pepper sliced
• 1 red chilli sliced, optional
• 100 g plain quark
• 1 chicken stock cube made up with 100ml boiling water
• 1 tbsp Schwartz Fajita Seasoning
• Low calorie cooking spray

INSTRUCTIONS:

• Heat a heavy based pan over a medium-high heat and spritz with low calorie cooking spray.
• Add the chicken and stir fry for 5 minutes, or until sealed.
• Add the onion and red chilli (if using) to the pan, and continue to fry for 2 minutes.
• Add the red pepper, and fry for a further 5 minutes, or until the chicken is cooked through and the vegetables have softened but still retain their crunch.
• Add the Schwartz Fajita Seasoning for the last minute.
• Meanwhile, cook the pasta according to packet instructions. Drain and set to one side.
• Add the chicken stock and quark to a jug, and mix thoroughly until a sauce is formed.
• Continue to simmer for 10 minutes, or until a thick and creamy sauce is formed.
• Add the pasta to the pan and stir well, ensuring that everything is piping hot.
• Serve and enjoy!

HOW TO SERVE YOUR CHICKEN FAJITA PASTA

• With pasta, chicken, and vegetables all included in the recipe, this is pretty much a complete meal in its own right.
• To make sure that you’re getting enough Speed Foods though, add a big leafy green salad on the side.
• I also love adding a few wedges of lime, a little guacamole, and a small scoop of quark, in place of sour cream.
• If you are adding your own extras, just make sure that you account for the Syns or calories, in line with your diet plan.

Notes:

The nutritional and Syn values provided are carefully calculated and correct at time of publication but may not always be completely accurate.

If you’re serious about sticking rigidly to your plan, it’s always worth doing your own calculations for extra peace of mind – and remember, we may be using different brands or variations of ingredients which can significantly impact the nutritional and Syn values!

Nutritional Info:

Calories: 471kcal

The Best Almond Cake is an easy one layer cake. It has a dense crumb and a crunchy toasted almond topping. This is rustic simplicity at it’s best. Perfect for Easter, Mother’s Day or just because!

WHY THIS IS THE BEST ITALIAN CAKE

• Easy and quick to prepare!
• Simple ingredients ~ made without almond paste.
• Rustic appearance ~ this is a one layer cake that has a toasted almond top and needs no fussy decorating.
• Texture ~ the almond cake has a dense and soft crumb with the best sweet and crunchy almond topping.
• Perfect with a cup of coffee or tea!

TIPS FOR SUCCESS

• Butter the baking pan and lightly dust with flour, which will help to make removing the cake from the springform pan easy.
• Eggs yolks and egg whites separate best when they are cold.
• Save one of the egg whites for the toasted almond topping.
• Use the toothpick test to tell when the almond cake has finished baking; when just a few moist crumbs remain on the toothpick the cake is done.

PREP TIME: 15 minutes

BAKE TIME: 45 minutes

TOTAL TIME: 1 hour

INGREDIENTS:

Almond Cake 

• 1 ¼ cups all-purpose flour (156g)
• ¼ cup almond flour (28g) (I like Bob’s Red Mill)
• ½ teaspoon kosher salt
• ½ teaspoon baking powder
• 1 teaspoon ground cinnamon
• ½ cup unsalted butter, melted and cooled (113g)
• 1 large egg
• 4 large egg yolks (save at least one white for the topping)
• 1 cup granulated sugar (200g)
• 1 teaspoon pure vanilla extract

Almond topping

• 1 ½ cups sliced blanched almonds
• 1 large egg white
• 3 tablespoons granulated sugar
• confectioners’ sugar (optional for dusting over finished cake)

INSTRUCTIONS:

1. Preheat oven to 325°F.
2. Lightly butter 9 inch spring form pan and dust with flour and tap out any excess.
3. In a medium bowl, whisk together the all-purpose flour (1 ¼ cups/156g), almond flour (¼ cup/28g), kosher salt (½ teaspoon), baking powder (½ teaspoon) and ground cinnamon (1 teaspoon). Set aside.
4. Melt the unsalted butter (½ cup/113g) and set aside to cool.
5. In a stand mixer with the paddle attachment, beat the egg (one large), egg yolks (4 large yolks) and sugar (1 cup/200g) on medium (speed 4 or 6 on a KitchenAid mixer) until thick and pale yellow, approximately 3 minutes.
6. With the mixer on low, add the flour mixture; mixing until well combined. Scrape up and down the sides of the bowl, and then mix in vanilla extract (1 teaspoon) followed by the melted butter. The batter will be quite thick and a bit sticky.
7. Adjust your mixer to medium speed and beat for 30 more seconds.
8. Spread the batter evenly in your prepared pan. The batter is quite thick; I use an off-set spatula.
9. Make the topping: Place the sliced almonds in a bowl. Lightly beat the one egg white in a small bowl until foamy and light.
10. Pour half of the egg white over the almonds and stir to coat them evenly. Discard remaining egg white.
11. Sprinkle the granulated sugar (3 tablespoons) over the almond and egg white mixture and toss to coat.
12. Spread the almond mixture evenly over the surface of your cake batter.
13. Bake 35-45 minutes until it’s golden brown on top and a cake tester come out mostly clean.
14. Allow cake to cool 10 minutes in the pan, then remove the sides and allow to cool completely on a cooling rack.
15. Once cool dust with confectioners’ sugar, if desired.

Notes:

To serve: remove cake from the bottom of the spring form pan with an offset spatula and transfer to a serving plate or cake stand.

Wrap any left over cake and store at room temperature for 2-3 days.

Nutritional Info:

YIELD: 12 SERVING SIZE: 1

Amount Per Serving: CALORIES: 389TOTAL FAT: 21gSATURATED FAT: 7gTRANS FAT: 0gUNSATURATED FAT: 13gCHOLESTEROL: 129mgSODIUM: 197mgCARBOHYDRATES: 44gFIBER: 3gSUGAR: 31gPROTEIN: 9g