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Keto Lifestyle Chicken with Lemon and Garlic Green Beans

Keto Lifestyle Chicken with Lemon and Garlic Green Beans

Living the Ultimate Keto Lifestyle is a quintessential guide to Keto. It is written by Hendrik Marais, a practicing defense attorney who co-founded the Facebook Group Keto Diet -South Africa in 2017, after managing to lose weight and get healthier by following a ketogenic diet.

He put together this guide to help those who want to lose weight but don’t know how. It consists of what he considers to be the best and most effective weight-loss techniques and advice he’s learnt over the years.

The book is split in two parts. Part one, The Fundamentals, explains everything you need to know about following a Keto diet, Ketosis, intermittent fasting, the importance of calories, macronutrients and hormones, and practical advice for getting started. The second part of the book is filled with Keto friendly recipes and meal plans which includes options for those who follow the one meal a day plan.

For those interested in or on a Keto diet, this book is an incredible resource. It’s packed with information, resources and of course recipes to help you along the way.

The recipes all follow a keto diet so you can expect a lot of animal protein, fats, and low carb-veggies. They include mains, drinks, soups and broths, snacks, a keto bread and even some desserts. They’re non-fussy but use spices and herbs for extra flavor, showing that eating healthy doesn’t have to taste bland. As someone who eats with my eyes first, the pictures are vibrant and appetizing, making you want to try out the dishes.

The only caveat is that most of the recipes combine dairy and meat/poultry, a no-no in Kosher cooking, so I did need to adjust things slightly. The recipe I’m sharing is the chicken with lemon and garlic green beans. It’s a simple and fuss-free dinner that comes together fast and tastes delicious. Perfect for weeknights whether you’re following a keto diet or not.

My only change in ingredients was omitting the butter used to cook the chicken in and opting for olive oil instead. He cooked the chicken in a pan for only 10 minutes. Mine required longer – so while I’ve put his timing, it’s best to use a thermometer and check that the chicken is fully cooked. You would also be able to cook it in the oven.

On a keto diet, he considers this to be one portion. For me, 3 chicken thighs serves 3 and all I needed to do was add in more green beans.

 

Keto Lifestyle by Hendrik Marais is published byPenguin Random House and is available here.

 

Keto Lifestyle Cookbook by Hendrik Marais

A fuss-free chicken dinner that follows the Keto Lifestyle. Served with Lemon and Garlic Green Beans it's a healthy and delicious meal.
Prep Time 10 mins
Cook Time 20 mins
Course Main Course
Cuisine Dairy Free, Gluten Free, No Added Sugar, Refined Sugar Free, Wheat Free

Ingredients
  

  • 3 boneless chicken thighs, skin on
  • 1 teaspoon smoked paprika
  • 1 teaspoon dried rosemary
  • ¼ teaspoon chilli flakes
  • salt and pepper to taste
  • 65 grams green beans
  • 3 tablespoon olive oil
  • 2 garlic cloves minced
  • 15 grams flaked almonds
  • zest and juice of 1/2 lemon
  • 2 tablespoon fresh parsley chopped

Instructions
 

  • Season the chicken thighs with the smoked paprika, rosemary, chill flakes, salt and pepper.
  • Steam the green beans for 5 minutes until slightly tender. Drain and set aside.
  • Heat 2 tablespoons of olive oil in a large pan over low-medium heat. Add the chicken thighs and cook for 5 minutes (or until fully cooked) on each side. Transfer to a plate.
  • Heat the remaining tablespoon of olive oil in the same pan. Add the garlic, steamed green beans and flaked almonds. Saute for 5 minutes, stirring occasionally. Stir in the lemon juice and zest.
  • Return the chicken thighs to the pan and reheat. Season with salt and pepper and serve garnished with fresh parsley.

Notes

If you follow a Ketogenic diet the above recipe is one portion. 
Alternatively, you can add in more green beans (and an optional extra side) and serve 3. 

Recipe is reprinted with permission from the publisher. Images are by Nutreats Food Photography Studio

 

Keto Lifestyle Chicken with Lemon and Garlic Green Beans

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