Yummy baked flounder

Hi everyone

I picked up a couple of fresh whole flounder today. I love this fish and went for a simple recipe.

Ingredients

2 flounder
2 tablespoons flour (optional)
1 each tablespoon of butter and olive oil
2 tablespoons melted butter
1 tablespoon paprika
a good slosh of white wine
a lemon sliced
a few slices of red onion
a handful of capers drained and rinsed
salt and pepper

Heat the oven to 180 degrees.

Make sure the flounders are rinsed clean and patted dry with a paper towel. Mix the melted butter wine and paprika together and set aside. 

If you are doing keto skip this step. Spread the flour on a dinner plate and dredge the fish in the flour on both sides. Meanwhile melt the tablespoon of butter andolive oil in a hot pan till frothy.  Add the fish and fry till lightly brown on both sides.

Place the fish in a roasting dish skin side down. Place the lemon and onion slices on the fish and sprinkle over the capers. Pour the paprika sauce over the fish and season.  Place in the oven for 15 mins and then pull out and rest. Check seasoning and fish should just come away from the bone.

Serve with steamed beans and crusty bread (again if not doing keto)

Enjoy

Easy Keto Chicken Casserole

Hi there

This is another keto recipe that really allows you to use what veges you have in the fridge. Ive given some ideas below but try different options and see what works for you.Easy to make and yummy with a crisp green salad.

Ingredients

4-5 chicken thigh bone in or boneless
1 cup grated cheese
1/2 cup of cream
1/2 cup of sour cream

Veges:

half a cauliflower or brocolli, in small florets

1 leek or red onion chopped

a handful of cherry tomatos or sundried drained and chopped

lightly fried chopped eggplant

a cup of Mushrooms chopped

a diced capsicum

Sauce:

2 tablespoons of green pesto

a good squeeze of the juice of half a lemon

3 tablespoons of butter

Preheat the oven to 200 degrees celcius and place a pan on the oven and heat to a medium heat. Add a dash of olive oil and brown the skin on the thighs and set aside on a paper towel to drain. Fry the eggplant in the chicken juice and set aside on a paper towel to drain. 

Mix the sauce together and season. 

In a roasting dish (preferably with non stick foil on the bottom to make clean up easy) place the chicken in a single layer. Add the sauce and then top with the veges. Sprinkle with the cheese and bake in the oven for 45 mins or until chicken is cooked depending on the size of the thighs. 

Sprinkle with chopped parsley or basil and serve :)

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Easy butter chicken

I love butter chicken. I love this keto butter chicken which is so easy to make. This one is super easy when using a pressure cooker. It is based on a version I saw on the Two Sleevers blog.

Ingredients

500gms boneless chicken thighs 
a can of chopped tomatos
5 cloves of garlic chopped
1 teaspoon of fresh ginger
1 teaspoon each turmeric, smoked or mild paprika, cumin, salt and garam masala
120 grams of butter cut into cubes
120 mls of cream
1 teaspoon of garam masala

So mix all the ingredients bar the chicken butter, cream and second teaspoon of garam masala into the pressure cooker. Push the chicken into the sauce and pressure cook on high for 20 mins (30 mins if the chicken is frozen). Once done take the chicken out and set aside.  Whizz the sauce in a food processor or with a hand blender until smooth. Let it cool for 10 mins.

After its cooled add the butter, cream and second spoon of garam masala to the sauce and stir. It will make the sauce so silky and yummy. Taste and season. Cut up the chicken and add to the sauce. Serve with a sprinkle of cilantro or parsley on top. 

Enjoy.

Everything tastes better wrapped in bacon

Hi everyone

So husband and I are on a trip of discovery with the keto diet. We have found it great for us and we have both lost weight and not felt like we have been starved or deprived.  As with all diets its not for everyone but for us its a lifestyle change. So Im going to start blogging some of the recipes Ive been making and using. This one is a bacon wrapped and stuffed chicken breast. You can put together lots of different stuffing options. This just happened to be what I had in the fridge.

Ingredients

2 chicken breasts filleted down to a single layer
bacon strips 
2 tablespoons of cream cheese at room temperature
a teaspoon of pesto
a few chopped sundried tomatos well drained
a tablespoon of pinenuts

Once you fillet the breast into a single layer put between two sheets of gladwrap and bash flat with a rolling pin or food mallet until its all in a single layer. At that point if the breast is a big one you might want to cut in half to use for two rolled breasts instead of one. 

I then get out my sushi rolling mat and place another layer of glad wrap on top. I then place a layer of bacon strips on the wrap it has to be enough to match the size of the chicken breast you are using. 

Mix the cream cheese and the other ingredients together and place in the middle of the chicken breast. Season. Then roll it all like a sushi roll till nice and tight. Note dont roll the gladwrap into the roll the gladwrap is there for easy cleaning and can be used to hold the roll if you want to place in the fridge till ready to cook. 

Heat the oven to 180 celcius. Heat an oven proof pan if you have one to a medium high temp and add a tablespoon of olive oil or coconut oil. lightly fry the roll so the bacon is nice and crisp but not too brown then transfer the pan to the oven and let it roast for 30-35 mins. If you dont have an oven proof pan put a small roasting dish in the oven to heat as the oven is heating up. Place the chicken in the dish once browned. 

I enjoyed this dish with a nice leafy salad or some steamed asparagus and hollandaise. 

Hope you like it :)