Qetoe Low Carb Dinners Cookbook by qetoe

Dinner cookbook 20 deliciousLow Carb

Welcome to the Qetoe Low Carb Dinner recipe book, where we are excited to share with you our collection of delicious and satisfying dinner recipes that are perfect for those following a low-carb lifestyle.

The concept of low-carb eating has become increasingly popular over the years, with more and more people embracing this way of eating to improve their health and well-being. At Qetoe, we believe that following a low-carb diet shouldn’t mean sacrificing flavor or enjoyment in your meals.

In this recipe book, you’ll find a variety of dinner options that are not only low in carbs but also high in flavor and nutrition. From creamy chicken and cauliflower salad to cheesy broccoli bake, these recipes will leave you feeling satisfied and nourished, without any of the guilt or discomfort that can come from high-carb meals.

Our recipes are designed to be easy to prepare, so you can enjoy a delicious and nutritious meal without spending hours in the kitchen. We’ve also included helpful tips and tricks to make the cooking process even smoother.

Whether you’re new to the low-carb lifestyle or a seasoned pro, we hope this recipe book will inspire you to get creative in the kitchen and explore the many benefits of low-carb eating. So, let’s dive in and start cooking up some delicious low-carb dinners!

Disclaimer:

We are excited to share with you our collection of delicious and healthy low carb dinner recipes. However, we want to remind you that the information in this book is for educational purposes only and is not intended to replace medical advice.

The nutritional information presented in this recipe book is intended as a guide only. While we strive to provide accurate and up-to-date information, the actual nutritional content of your meals may vary depending on several factors, including the specific ingredients used, the portion sizes, and the cooking methods employed. We strongly advise you to consult with your healthcare provider or qualified medical practitioner before making any dietary changes or starting a new exercise routine.

Please be aware that while our recipes are low in carbohydrates, they may not be suitable for everyone. It’s important to consider your individual health needs and goals before making any dietary changes. If you have any concerns about your health, we recommend that you consult with a qualified healthcare professional.

Conversion table Metric US cups Imperial 15ml 1 tablespoon 1/2 fl oz 30ml 1/8 cup 1 fl oz 60ml 1/4 cup 2 fl oz 80ml 1/3 cup 2 1/2 fl oz 120ml 1/2 cup 4 fl oz 160ml 2/3 cup 5 fl oz 180ml 3/4 cup 6 fl oz 240ml 1 cup 8 fl oz Description Electric °F Electric °C Electric °C Fan Very cool 225 110 90 Very cool 250 120 100 Cool 275 140 120 Cool 300 150 130 Warm 325 160 140 Moderate 350 180 160 Moderately hot 375 190 170 Fairly hot 400 200 180 Hot 425 220 200 Very hot 450 230 210 Very hot 475 240 220

3 Table of content www.qetoe.com.au How to make broccoli rice 5 Creamy Chicken and Cauliflower salad. 7 SAUSAGE STUFFED PORTOBELLO MUSHROOMS 9 Bruschetta Chicken 11 Chicken coconut curry with broccoli rice 13 frittata with crispy chorizo 15 Cheesy Ground Beef and Cauliflower Rice Casserole 17 Pork Sausages Zucchini Pizza Boats 19 Chicken Parm Stuffed Peppers 21 Chicken Lettuce Wraps 23 Spicy Coconut Grilled Chicken 25 Ragu spaghetti bolognese 27 Mediterranean Chicken Zucchini Bake 29 Cajun Salmon with Bang Bang sauce 31 Low carb garlic bread 33 Chicken and Chorizo Ragu 35 Garlic Butter Chicken Thighs with Creamy Spinach and Bacon 37 Cheesy broccoli bake 39 honey mustard chicken and vegetable 41 Garlic Black Pepper Chicken with broccoli rice. 43 Spinach and Feta Stuffed Chicken Breast. 45

How to make broccoli rice

INGREDIENTS

• 2 heads of broccoli

• 1 tablespoon of olive oil, vegetable oil, butter or ghee

• Kosher salt and black pepper for seasoning

METHOD

• Cut the broccoli into 1-inch sized florets using a knife.

• Use one of the three techniques below to breakdown the florets into rice-sized pieces:

a) Knife: Use a chef’s knife to finely chop the florets into smaller rice-sized pieces.

b) Food Processor: Add florets ¾ full into a food processor and pulse until small pieces form, scraping the sides of the bowl as needed. Work in batches if needed.

c) Blender: Add florets to a blender and process on medium-high speed until small pieces form, about 15 to 60 seconds, scraping the sides of the container. Work in batches if needed.

• Cooking methods:

a) Saute Method: Heat a large saute pan over medium heat. Add oil, once hot add the broccoli rice in one layer. Allow rice to cook until it becomes bright green and tender, about 2 to 3 minutes. Season with salt and pepper as desired.

b) Steaming Method: Add broccoli to a microwave-safe bowl. Add 1 tablespoon of oil and stir to combine. Cover bowl tightly with plastic wrap and microwave for 2 minutes. Mix and cook another 1 to 2 minutes until the broccoli rice is bright green and tender. Season with salt and pepper as desired.

Calories: 88kcal |

Carbohydrates: 11g |

Potassium: 501mg |

Protein: 4g |

Fiber: 4g | Sugar: 3g

Fat: 4g | Saturated Fat: 1g |

Sodium: 51mg |

Creamy Chicken and Cauliflower salad.

Serves 4

INGREDIENTS

• 500g (18 oz) cauliflower florets

• 2 tbsp olive oil

• 1 tsp Massel chicken-style stock powder

• 1/3 cup Massel chicken-style stock

• 1/3 cup pure cream

• 3 tsp wholegrain mustard

• 1 tbsp chopped fresh chives, plus extra for serving

• 2 tsp lemon juice

• 400g (14 oz) chicken tenderloins

• 100g (4 oz) streaky bacon

• 100g (4 oz) baby spinach

• 100g (4 oz) rocket leaves

• 60g (2 oz) chopped roasted macadamia nuts

METHOD

• Preheat the oven to 200°C (400°F) fan forced. Line a baking tray with baking paper. Place cauliflower on the prepared tray.

• Drizzle with 1 ½ tablespoons of olive oil and sprinkle with the chicken-style stock powder. Bake for 25 minutes or until golden and tender.

• While the cauliflower is cooking, place the chicken-style stock and mustard in a small saucepan and bring to a boil over high heat. Reduce the heat and simmer for 2 minutes. Add the cream and simmer for a further 2-3 minutes or until the sauce is reduced by half. Stir through the chives and lemon juice and keep warm.

• Heat the remaining olive oil in a large non-stick frying pan over medium-high heat. Cook the chicken and bacon for 3-4 minutes on each side or until golden and crisp. Cut the bacon into 3cm pieces.

• Arrange the salad leaves, chicken, cauliflower, and bacon on a serving platter. Drizzle with the cream sauce and sprinkle with the macadamia nuts and remaining chives. Serve immediately.

Energy: 2024 kj (484 cal) |

Protein: 31.6 g |

Carbohydrate: 9.1 g | Sugars: 3.6 g |

Total Fat: 36.8 g |

Dietary Fiber: 3.7 g |

Saturated Fat: 13.2 g |

Sodium: 598.4 mg

Cholesterol: 0.1 g

SAUSAGE STUFFED PORTOBELLO MUSHROOMS

serves 8

INGREDIENTS

• 8 portobello mushrooms, stems and gills removed

• 450 g (1 lbs) hot Italian sausage, ground

• 2 tablespoons olive oil

• 1 onion, diced

• 1 red bell pepper, diced

• 1 green bell pepper, diced

• 4 garlic cloves, minced

• 1 teaspoon oregano

• 800 g (28 oz) can of crushed tomatoes

• 450 g (1lbs) mozzarella cheese, grated

• Salt, to taste

• Pepper, to taste

• Fresh basil for garnish (optional)

METHOD

• Preheat the oven to 190°C (375°F)

• Clean the mushroom caps by removing the stems and scraping out the gills using a spoon. Arrange the mushroom caps on a baking sheet, brush them with olive oil, and season with salt and pepper. Set aside.

• In a saute pan over medium heat, brown the hot Italian sausage, then remove it from the pan.

• In the same pan, add 1 tablespoon of olive oil. Once hot, add the diced onions and bell peppers, season with salt and pepper, and saute until they are soft, golden, and the water has evaporated.

• Add the minced garlic and oregano to the pan and sauté for 30 seconds.

• Add the crushed tomatoes to the pan, stir, and add the sausage back into the pan. Simmer for at least 20 minutes to let the flavors combine.

• Spoon the sausage mixture into the mushroom caps and top them with grated mozzarella cheese.

• Bake for 15 minutes, or until the cheese is melted and the mushrooms are tender. If desired, finish under the broiler for 1-2 minutes to brown the cheese.

• Garnish with fresh chopped basil, if desired.

Vitamin C: 43mg | Calcium: 345mg | Iron: 3mg

Chicken Bruschetta

Serves 4

INGREDIENTS

• 4 tablespoons of extra-virgin olive oil

• Juice of 1 lemon, divided

• Kosher salt

• Freshly ground black pepper

• 1 teaspoon of Italian seasoning or dried oregano

• 4 boneless, skinless chicken breasts, pounded to an even thickness

• 3 slicing tomatoes, chopped

• 2 cloves of garlic, minced

• 1 tablespoon of freshly chopped basil

• 4 slices of mozzarella

• Freshly grated Parmesan, for serving

METHOD

• In a small bowl, whisk together the oil, half of the lemon juice, 1 teaspoon of salt, 1/4 teaspoon of black pepper, and Italian seasoning or oregano. Transfer to a large re-sealable bag along with the chicken. Seal and refrigerate for 30 minutes.

• Preheat the grill to medium-high heat. Remove chicken from the marinade and discard the excess marinade. Grill chicken until charred and cooked to an internal temperature of 70°C (155160°F), about 5 to 7 minutes per side.

• While the chicken is cooking, combine the chopped tomatoes, minced garlic, basil, and remaining lemon juice in a bowl. Season with salt and pepper.

• Top each chicken breast with one slice of mozzarella while still on the grill. Cover the grill and let the cheese melt for 2 to 3 minutes.

• Top each chicken breast with tomato mixture and garnish with freshly grated Parmesan before serving.

Cholesterol: 114mg

Calcium: 190mg | Iron: 2mg

Chicken coconut curry with broccoli rice

Serves 4

INGREDIENTS

• 2 tablespoons of macadamia or olive oil

• 600g (1 1/2lbs) of boneless chicken thighs, cut into bite-sized pieces

• 1 brown onion, sliced

• 2 garlic cloves, crushed

• 2 teaspoons of grated fresh ginger

• 2 long red chillies, finely chopped

• 1/2 teaspoon of ground turmeric

• 2 teaspoons of brown mustard seeds

• 2 teaspoons of ground cumin

• 1 teaspoon of ground coriander

• 1 can of coconut cream

• 500g (1lbs) grams of broccoli, chopped

• Lime juice, to taste

• Fish sauce, to taste

• 100g (4oz) of baby spinach leaves

• Extra long red chillies, finely chopped, to serve

• Qetoe Rice (optional)

METHOD

• In a large saucepan or wok, heat half of the macadamia oil over high heat. Add half of the chicken and cook for 2-3 minutes or until browned, stirring occasionally. Transfer to a plate and repeat with the remaining chicken.

• Add the remaining oil and sliced onion to the pan. Cook for 3-4 minutes or until softened, stirring occasionally. Add the garlic, ginger, chilli, turmeric, mustard seeds, cumin, and coriander. Cook for 2 minutes or until fragrant.

• Add the coconut cream and chicken to the pan. Bring to a boil. Partially cover and reduce heat to low. Simmer for 20 minutes or until the chicken is tender.

• Meanwhile, process the broccoli in a food processor until finely chopped and resembling rice. Transfer to a large microwave-safe bowl. Cover and microwave on HIGH for 2-3 minutes or until just tender.

• Remove the curry from heat and season with lime juice and fish sauce to taste. Sprinkle with the spinach and extra chilli and serve with the broccoli rice or Qetoe Low Carb Rice.

Calcium: 122mg | Iron: 5mg

frittata with crispy chorizo

INGREDIENTS

• 1 tablespoon olive oil,

• 1/2 onion, finely chopped

• 250g (9 oz) asparagus, trimmed and cut into 6cm (2.4 inches) pieces

• 100g (4 oz) frozen peas

• 100g (4 oz) frozen broad beans

• 8 eggs, beaten

• 2 large handfuls of spinach

• A handful of chopped dill

• A handful of chopped flat-leaf parsley

• A handful of finely grated Parmesan cheese

• 190g (7 oz) mini cooking chorizo sausages, halved lengthways

• 1 clove garlic, thinly sliced

• 2 tablespoons sherry vinegar

serves 4 METHOD

• Preheat the grill to high. Heat 1 tablespoon of olive oil in a 28cm non-stick, ovenproof frying pan over medium heat. Add the chopped onion and a pinch of salt and pepper, cook for 5 minutes until it begins to soften. Add the asparagus and cook for another 5 minutes. Stir in the peas and broad beans, cook for 2 more minutes, then add the beaten eggs, stirring to ensure the vegetables are evenly distributed. Add the spinach, most of the dill, and parsley, stir gently to combine, and cook the frittata for 5-10 minutes, or until the bottom is golden.

• Sprinkle the Parmesan cheese over the top, then slide the frying pan under the grill until the frittata is cooked and light golden on top.

• Meanwhile, heat another drizzle of olive oil in a separate frying pan over medium-high heat. Add the chorizo halves and cook for 1-2 minutes or until they are crisp and have rendered their oil. Add the sliced garlic and cook for an additional minute before adding the sherry vinegar. Remove from heat.

• Serve the frittata with the chorizo and its oil spooned over the top. Sprinkle with remaining dill and parsley.

Calories: 451kcal | Total Fat: 30.5g | Saturated Fat: 9.8g |

Dietary Fiber: 6g | Protein: 32.2g | Salt: 2.2g

Total Carbohydrates: 9g | Sugars: 4.3g |

Cheesy Ground Beef and Cauliflower Rice Casserole

serves 4

INGREDIENTS

• 1 tablespoon olive oil (15ml)

• 1 small yellow onion, diced (about 100g)

• 3 cloves garlic, minced

• 450g (1lbs) lean ground beef

• 1 teaspoon Italian seasoning

• ½ teaspoon sweet paprika

• Salt and pepper, to taste

• 170g (6 ounces) fresh baby spinach

• 280g (10 oz)frozen cauliflower rice, (or Qetoe Rice)

• 1 cup sour cream

• 1 tablespoon butter

• ½ teaspoon dried basil

• 2 to 3 tablespoons milk, if needed.

• 225g (8 ounces) shredded Italian blend cheese, or any other shredded cheese that you have.

METHOD

• Preheat the oven to 190°C (375°F)

• Heat the olive oil in a large 12-inch skillet over medium-high heat.

• Add the diced onions and cook for 2 minutes.

• Stir in the minced garlic and cook for 20 seconds.

• Add the lean ground beef to the skillet and season with Italian seasoning, sweet paprika, salt, and pepper.

• Cook the beef, breaking it up with a wooden spoon, until it is completely browned.

• Add the fresh baby spinach (in batches, if necessary) and cook, stirring frequently, for 1 more minute or until wilted.

• Remove the skillet from heat, drain any excess liquid, and set it aside.

• In a 9x13-inch baking dish, combine the cooked cauliflower rice, sour cream, butter, and dried basil. Stir and mix until the mixture is completely combined and creamy. If the sour cream and butter don’t melt completely, add some milk. The cauliflower rice should be warm enough to melt the butter.

• Add the prepared beef mixture to the baking dish and stir until everything is completely incorporated.

• Top the mixture with shredded Italian blend cheese or any other shredded cheese of your preference.

• Bake for 22 to 25 minutes, or until the mixture is bubbly and the cheese is melted.

Calories:

Pork Sausages Zucchini

Pizza Boats

INGREDIENTS

• 4 zucchini, sliced in half lengthwise

• 1 small can Pizza Sauce

• 120g (1/2 8oz) package button mushrooms, sliced

• 1 small red onion, diced

• 1/2 green pepper, diced

• 2 cups shredded mozzarella cheese

• 1 tbsp fresh chopped basil (optional topping)

• 1 tsp red chili flakes (optional topping)

• 2 tsp olive oil

• 1/2 lb ground pork sausage mince (use storebought turkey/pork sausage, remove casings and break up with spoon)

• 2 tsp fennel seeds

• 1 tsp garlic powder

• 1/2 tsp salt

• 1 tsp Italian seasoning (or 1/2 tsp oregano & 1/2 tsp basil)

serves 4 METHOD

• Preheat a large skillet over medium-high heat and add olive oil.

• Add ground turkey and seasonings to the skillet, crushing and mixing well. Cook for 5-6 minutes until the turkey is browned and fully cooked. Set aside.

• Preheat your oven to 200°C (400°F).

• Cut zucchini in half lengthwise and remove the flesh.

• On a baking sheet or in a 9×13 casserole dish, spread pizza sauce over each zucchini boat.

• Add sausage, mushrooms, red onion, green pepper, and cheese to each zucchini boat.

• Bake in the oven for 15 minutes or until the cheese is melted.

• Remove from oven and sprinkle with fresh basil and chili flakes.

• Serve and enjoy!

Chicken Parm Stuffed Peppers

serves 4

INGREDIENTS

• 3 cups shredded mozzarella cheese, divided

• 1/2 cup freshly grated Parmesan cheese, plus more for serving

• 3 cloves garlic, minced

• 1 1/2 cups marinara sauce

• 1 tablespoon freshly chopped parsley, plus more for garnish

• Pinch of crushed red pepper flakes

• Kosher salt

• Freshly ground black pepper

• 12 ounces fresh or frozen breaded chicken, cooked and diced according to package instructions

• 4 bell peppers, halved and seeds removed

• 1/2 cup Swanson Chicken Broth

METHOD

• Preheat your oven to 200ºC (400ºF)

• In a large bowl, combine 2 cups of shredded mozzarella, freshly grated Parmesan, minced garlic, marinara sauce, chopped parsley, crushed red pepper flakes, and season with salt and black pepper. Stir well until all ingredients are thoroughly combined.

• Gently fold in the cooked and diced chicken into the mixture.

• Cut the bell peppers in half and remove the seeds.

• Spoon the mixture into the halved bell peppers and sprinkle the remaining 1 cup of shredded mozzarella over the top.

• Pour chicken broth into a baking dish, and place the stuffed bell peppers on it. The chicken broth will help the peppers steam. Cover the dish with foil.

• Bake the stuffed bell peppers in the preheated oven for about 55 minutes to 1 hour, or until the peppers are tender.

• Remove the foil and broil the peppers for an additional 2 minutes, or until the cheese is melted and bubbly.

• Garnish the stuffed bell peppers with chopped parsley and more grated Parmesan cheese before serving.

• Enjoy your delicious and flavorful stuffed bell peppers with chicken and cheese!

Chicken Lettuce Wraps

INGREDIENTS

• 3 tablespoons hoisin sauce

• 2 tablespoons low-sodium soy sauce

• 2 tablespoons rice wine vinegar

• 1 tablespoon Sriracha (optional)

• 1 teaspoon sesame oil

• 1 tablespoon extra-virgin olive oil

• 1 medium onion, diced

• 2 cloves garlic, minced

• 1 tablespoon freshly grated ginger

• 450g (1 lbs) ground chicken

• 1/2 cup canned water chestnuts, drained and sliced

• 2 green onions, thinly sliced

• Kosher salt

• Freshly ground black pepper

• Large leafy lettuce (leaves separated), for serving

• Cooked white rice, for serving (optional)

serves 4 METHOD

• Prepare the sauce by whisking together hoisin sauce, soy sauce, rice wine vinegar, Sriracha (if using), and sesame oil in a small bowl.

• Heat olive oil in a large skillet over medium-high heat. Add onions and cook until soft for about 5 minutes. Add garlic and ginger, cook for 1 more minute or until fragrant. Then, add ground chicken and cook until opaque and mostly cooked through, breaking up meat with a wooden spoon.

• Pour the sauce into the skillet and cook for an additional 1-2 minutes until the sauce reduces slightly and the chicken is completely cooked through. Turn off the heat and stir in the chestnuts and green onions. Season with salt and pepper.

• To serve, spoon cooked rice (if using) and a large scoop (about 1/4 cup) of chicken mixture into the center of each lettuce leaf. Serve immediately.

Calories: 449 | Total Fat: 26g |

Saturated Fat: 12g |

Potassium: 595mg | Total Carbohydrates: 18g |

Cholesterol: 110mg | Sodium: 1057mg |

Dietary Fiber: 3g |

A: 2145IU | Vitamin C: 82mg | Calcium: 452mg | Iron: 2mg

Sugars: 8g |

Protein: 35g |

Vitamin

Spicy Coconut Grilled Chicken

serves 6

INGREDIENTS

• 1 cup canned unsweetened whole coconut milk

• 3/4 cup pineapple juice

• 1/4 cup chili-garlic sauce

• 1/4 cup fresh lime juice

• 1/4 cup packed light brown sugar

• 3 cloves garlic, finely chopped

• 2 tbsp reduced-sodium soy sauce

• 1 tbsp finely grated peeled ginger (from one 2” piece)

• 1kg (2 lb) boneless, skinless chicken thighs (about 8 small)

• Kosher salt

• Vegetable oil, for grilling

• 1 pineapple, sliced into rounds

• 1/4 cup packed fresh cilantro leaves

METHOD

• In a large bowl, whisk together the coconut milk, pineapple juice, chili-garlic sauce, lime juice, brown sugar, garlic, soy sauce, and ginger until well combined. Add the chicken and toss to coat. Cover and refrigerate for at least 20 minutes or up to 4 hours.

• Remove the chicken from the marinade and transfer it to a baking sheet, letting the excess marinade drip back into the bowl. Season the chicken all over with 3/4 teaspoon of salt. Reserve the marinade.

• Preheat the grill for medium-high heat and lightly brush the grates with oil.

• Meanwhile, transfer the reserved marinade to a medium saucepan and bring it to a boil over medium-high heat. Continue to boil, stirring occasionally, until the marinade is thickened, about 5 minutes. Remove from heat.

• Grill the chicken and pineapple, turning once, until the chicken is lightly charred in places and an instant-read thermometer inserted into the thickest part of the chicken registers 80°C(165°F) and the pineapple is tender and lightly charred, 8 to 10 minutes.

• Transfer the pineapple and chicken to a platter, drizzle with the thickened sauce, and sprinkle with cilantro leaves. Serve and enjoy!

Ragu spaghetti bolognese

serves 4

INGREDIENTS

• 1 carrot

• 1 celery stalk

• 1 onion

• 2 tbsp olive oil

• 100g (4oz) Diced Pancetta

• 500g (1lbs) ground beef & Pork

• 1 cup red wine

• 2 cans tomato puree

• salt and pepper to taste

• Qetoe Low Carb Pasta or Zucchini Noodles

METHOD

• Finely chop the carrot, celery, and onion.

• In a large pot, add 2 tbsp of olive oil and heat it over medium heat. Add the diced Pancetta, ground beef, and pork, stirring to break up the meat pieces as it cooks.

• Add the chopped vegetables to the pot, cover it and cook until the onion becomes transparent, stirring occasionally.

• When the meat has browned, turn the heat up to high, add 1 cup of red wine and cook for about 20-30 seconds until the alcohol has evaporated, and the liquid has reduced.

• Reduce the heat to medium/low and add 2 tbsp of tomato paste, cans of tomato puree, salt, and pepper. Gradually decrease the heat to the lowest setting, cover and let it simmer for 2 hours, stirring occasionally, ensuring that the mixture does not boil.

• Cook the Qetoe Low Carb Pasta (or any other pasta of your choice) according to the package instructions.

• Serve the meat sauce over the pasta and enjoy!

Mediterranean Chicken Zucchini Bake

serves 4

INGREDIENTS

• 2 boneless skinless chicken breasts, sliced horizontally to make 4 cutlets

• 3 tablespoons olive oil

• 2 tablespoons garlic powder

• 1 tablespoon chopped fresh oregano or 1 teaspoon dried oregano

• 1 zucchini, thinly sliced

• 2 tomatoes, chopped

• 1/2 onion, chopped

• 1/2 cup shredded mozzarella

• 1/2 cup grated Parmesan cheese

• 1 tablespoon fresh parsley, for garnish

METHOD

• Preheat your oven to 200°C(400°F). Season four chicken cutlets with olive oil, garlic powder, oregano, salt, and pepper on a shallow plate.

• Transfer the seasoned chicken to a baking dish and arrange sliced onions, zucchini, and tomato on top.

• Sprinkle shredded Parmesan and Mozzarella cheese over the chicken and vegetables.

• Bake the dish in the oven uncovered for about 20 minutes or until the chicken is fully cooked. Broil for the last 2-3 minutes for extra crispiness, if desired.

• Remove the chicken zucchini bake from the oven and let it rest for 5 to 10 minutes before serving. Serve over cauliflower rice, rice, or couscous. Enjoy your delicious Mediterranean-inspired meal!

Cajun Salmon with Bang Bang sauce

serves 4

INGREDIENTS

• Broccoli rice or 2 sachets of uncooked low carb rice (Qetoe low carb rice)

• 4 salmon fillets, cut into cubes

• 1 tsp each: garlic powder, salt, black pepper

• 3 tsp Cajun seasoning

• 1 tbsp vegetable oil, for searing

• 1 tbsp unsalted butter

• 3 tbsp chopped chives

• Bang Bang Sauce:

• ½ cup mayonnaise

• ¼ cup sweet chili sauce

• 2 tbsp sriracha sauce, less or more to taste

• 1 tbsp sugar free maple syrup

• 1 tbsp lime juice

METHOD

• Cook your choice of rice according to the package directions.

• Pat the salmon fillets dry, then cut them lengthwise in half and into 1 inch/2.5 cm cubes. In a bowl, combine the salmon cubes with salt, pepper, garlic powder, and Cajun seasoning. Toss well to coat the salmon evenly. Set aside.

• Make the Bang Bang sauce by adding the mayonnaise, sweet chili sauce, sriracha sauce, sugar free maple syrup, and lime juice to a bowl or jar. Whisk well to combine.

• Chop the chives.

• Heat the vegetable oil and unsalted butter over medium-high heat in a nonstick skillet. Add the salmon cubes and place them in a single layer. Sear for 1 minute, then turn and sear for 1 minute more.

• Serve the seared salmon cubes immediately over the cooked low carb rice. Drizzle the prepared Bang Bang sauce over the top of the salmon and garnish with chopped chives. Pair with a cucumber salad and enjoy!

Low carb garlic bread

serves 8

INGREDIENTS

• 7g (0.3oz) sachet instant dried yeast

• 1 tbsp pouring cream

• 80ml (1/3 cup) warm water

• 155g (1 1/2 cups) almond meal

• 2 tbsp psyllium husk

• 1 tbsp ground flaxseed

• 1 tsp baking powder

• 1/2 tsp table salt

• 3 eggs, lightly whisked

• 2 tbsp olive oil

• 2 tsp apple cider vinegar

• 3 garlic cloves, finely chopped

• 2 tbsp olive oil

• 1 cup grated Mozzarella Cheese Block

• Chopped continental parsley, to serve

METHOD

• Preheat your oven to 200°C(400°F) fan forced. Grease and line a 20cm square cake pan with baking paper.

• In a small bowl, whisk together the yeast, cream, and warm water until slightly frothy. Set aside for 10 minutes.

• In a large bowl, whisk together the almond meal, psyllium husk, flaxseed, baking powder, and salt. Make a well in the center and add the yeast mixture, lightly whisked eggs, olive oil, and apple cider vinegar. Whisk everything together until well combined.

• Transfer the batter to the prepared cake pan. Cover it loosely with plastic wrap and set it aside for 1 hour, or until the dough has risen slightly.

• Bake the bread in the preheated oven for 15 minutes. Drizzle with olive oil, sprinkle with chopped garlic, and scatter grated mozzarella cheese on top. Bake for an additional 10 minutes or until the cheese is melted and bubbly.

• Once done, sprinkle with chopped continental parsley and serve. Enjoy your delicious, gluten-free bread!

Chicken and Chorizo Ragu

Serves 4

INGREDIENTS

• 120g cooking chorizo, chopped

• 1 red onion, chopped

• 2 garlic cloves, grated

• 1 tsp hot smoked paprika

• 80g sundried tomatoes, roughly chopped

• 600g skinless and boneless chicken thighs

• 400g can chopped tomatoes

• 100ml chicken stock

• 1 lemon, juiced

METHOD

• In a large saucepan or flameproof casserole dish, fry the chorizo over medium heat for 5 minutes until it releases its oil and starts to char at the edges.

• Add the onion and fry for 5 more minutes or until soft. Add the garlic and cook for 2 more minutes before stirring in the paprika and sundried tomatoes.

• Add the chicken thighs and fry for 2 minutes each side until they are well coated in the spices and beginning to brown.

• Pour in the chopped tomatoes and chicken stock, and turn the heat down. Cover and cook for 40 minutes until the chicken is falling apart and the sauce is thick.

• Stir the lemon juice through and serve by piling spoonfuls of the ragu into hot jacket potatoes with parsley sprinkled over and a dollop of soured cream, if desired.

Garlic Butter Chicken Thighs with Creamy Spinach and Bacon

Serves 6

INGREDIENTS

• 6 boneless, skinless chicken thighs (or chicken breast)

• 2 teaspoons olive oil

• 2 tablespoons butter

• 6 cloves garlic, finely diced

• 1 small yellow onion, diced

• 1/3 cup chicken broth (or dry white wine)

• 1/2 cup crispy bacon, chopped

• 1 3/4 cups half and half

• 3 cups baby spinach leaves

• Salt and fresh cracked pepper

• 1 teaspoon Italian seasoning

• 1/2 cup fresh grated Parmesan cheese

• Crushed chili pepper flakes, optional

• 1 teaspoon cornstarch (cornflour) mixed with 1 tablespoon of water (optional, if you like a thicker sauce)

METHOD

• Heat olive oil in a large skillet over medium heat. Season chicken thighs with salt and pepper on both sides, and cook them in the pan for 5-8 minutes per side until fully cooked. Remove the chicken from the skillet and set aside.

• In the same skillet, melt butter in remaining cooking juices. Add diced onion and garlic and sauté for about a minute until fragrant. Pour in chicken broth or white wine (if using) and let it reduce slightly. Add chopped bacon and fry for 1-2 minutes to release its flavors.

• Reduce heat to low and add half and half or heavy cream to the skillet, stirring occasionally. Add Italian seasoning, salt, and pepper to taste, being careful to avoid the sauce from separating.

• Add baby spinach leaves to the skillet and let them wilt in the sauce. Then, add grated Parmesan cheese and let it simmer for another minute until melted through the sauce. For a thicker sauce, add a mixture of cornstarch and water to the skillet and continue to simmer while stirring quickly until the sauce thickens.

Cheesy broccoli bake

Serves 6

INGREDIENTS

• 500g (17.6 oz) broccoli, cut into small florets

• 1 cup pasta sauce

• 1 cup grated cheddar cheese

• 4 rashers bacon, chopped

• 2 spring onions, thinly sliced

• 2 tbsp chopped fresh parsley

METHOD

• Preheat oven to 200°C or 400°F. Cook the broccoli in a large saucepan of boiling water for 1 minute or until bright green and just tender. Drain well.

• Transfer the broccoli to a large baking dish. Spoon over the pasta sauce and sprinkle with cheddar. Bake for 15-20 minutes or until cheddar melts and mixture is heated through.

• Meanwhile, add the bacon to a medium frying pan over high heat. Cook, stirring, for 2 minutes or until golden brown. Use a slotted spoon to transfer to a plate lined with paper towel.

• Sprinkle the bacon, spring onion, and parsley over the broccoli mixture in the dish.

• Serve immediately.

honey mustard chicken and vegetable

INGREDIENTS

• 4 tbsp divided extra-virgin olive oil

• 1 medium shallot, finely chopped

• 2 cloves garlic, finely chopped

• 1/2 cup whole-grain mustard

• 1/4 cup of Sugar free Maple Syrup

• 2 tbsp Dijon mustard

• 1 tsp sweet paprika

• 1/4 tsp crushed red pepper flakes

• 3 medium zucchini (about 1 1/4 lb. or 570 g), thinly sliced

• 1 cup halved grape tomatoes

• 2 tsp divided kosher salt

• 3/4 tsp divided freshly ground black pepper

• 4 (8-oz. or 225 g) boneless, skinless chicken breasts

• Chopped fresh parsley, for serving

serves 4 METHOD

• Preheat grill to medium-high heat and preheat for 5 minutes.

• Heat 2 tablespoons oil in a small saucepan over medium heat. Add shallot and garlic, stir occasionally until fragrant and light golden, about 2 minutes.

• Add whole-grain mustard, honey, Dijon mustard, paprika, and red pepper, and stir to combine. Bring to a boil and continue boiling over medium heat, stirring frequently, until slightly darkened and thickened, about 2 minutes. Let cool slightly.

• In a medium bowl, toss zucchini, tomatoes, 1/2 teaspoon salt, 1/4 teaspoon black pepper, and remaining 2 tablespoons oil. Season chicken with remaining salt and black pepper.

• Arrange 4 (16”-by-12” or 40 cm x 30 cm) sheets of foil on a flat surface, pulling up the sides to form a shallow boat. Divide the zucchini mixture among the packets, and nestle one chicken breast next to the vegetables. Spread the tops of the chicken with the honey mustard sauce. Tightly fold foil packets to seal.

• Grill the packets, covered and rotating halfway through, until an instant-read thermometer inserted into the thickest part of chicken registers 165ºF (75ºC), for about 18-20 minutes.

• Carefully open foil packets and sprinkle with parsley before serving.

Calories:

| Total Fat:

| Saturated Fat:

| Cholesterol:

| Sodium:

| Potassium:

| Total Carbohydrates:

| Dietary Fiber:

| Sugars:

| Protein:

411

18g

102mg

1232mg

1309mg

20g

12g

43g.

Garlic Black Pepper Chicken with broccoli rice.

Serves

INGREDIENTS

• 4 pieces of boneless chicken thighs with the skin on

• Salt and pepper to season

• 20g (0.75oz) of butter

Black Pepper Sauce:

• 3 tbsp of oyster sauce

• 2 tbsp of soy sauce

• Black pepper, adjust to your spice tolerance

• 1.5 tbsp of minced garlic

• 2 tbsp of Sugar Free Maple Syrup

• 2.5 tbsp of ketchup

• 2 cups of broccoli rice or Qetoe Low Carb Rice

METHOD

• Season the chicken with salt and pepper on both sides.

• In a pan, add oil and turn the heat up to medium-high. Once the pan is hot, add in the chicken, skin side facing down.

• Pan-fry the chicken for 2-3 minutes on each side, or until the chicken skin is crispy and golden brown. Remove and set aside.

• Mix black pepper, minced garlic, oyster sauce, soy sauce, honey, and ketchup in a bowl.

• Turn the heat up to medium and add butter into the pan. Pour in the sauce and simmer for 1 minute.

• Add the chicken back into the pan and cook on medium-high heat for 1-2 minutes on each side.

• Meanwhile, heat a separate pan over medium-high heat. Add the broccoli rice and cook for 2-3 minutes, stirring occasionally, until it is tender and heated through.

• Serve the chicken with the black pepper sauce and the broccoli rice or Qetoe Low Carb Rice on the side. Enjoy!

Calories: 507 | Total Fat: 29g |

Saturated Fat: 11g |

Potassium: 475mg | Total Carbohydrates: 15g |

Cholesterol: 190mg |

Dietary Fiber: 4g |

Sodium: 1889mg |

Sugars: 8g |

Protein: 45g.

Spinach and Feta Stuffed Chicken Breast.

Serves 4

INGREDIENTS

• 4 small chicken breasts, skinless and boneless (about 500g)

• 1 teaspoon salt (5g)

• 1/2 teaspoon pepper (2.5g)

• 1 teaspoon smoked paprika (2.5g)

• 6 ounces (170g) cream cheese

• 1/3 cup (30g) parmesan cheese

• 1/3 cup (50g) feta cheese

• 1 cup (30g) baby spinach, chopped

• 1/4 cup (60g) sun dried tomatoes packed in oil

• 1 tablespoon (15g) butter

METHOD

• Preheat oven to 200°C (400°F).

• Butterfly the chicken breasts and sprinkle the outside with salt, pepper, and smoked paprika.

• In a small bowl, mix together the cream cheese, parmesan cheese, feta cheese, baby spinach, and sun dried tomatoes.

• Stuff the chicken breasts with the filling, and use toothpicks to hold everything in place.

• Heat a skillet over medium heat. Add the butter and once hot, add the chicken and brown all sides of it.

• Transfer the skillet to the preheated oven and bake for 20-25 minutes or until it reaches an internal temperature of 74°C (165°F).

• Let the chicken rest for 5 minutes before serving.

• Notes:

• Leftovers can be stored in an airtight container and refrigerated for up to 4 days.

• Cooked chicken can be frozen in a shallow container for up to 2 months.

• To reheat, cover the chicken and reheat in a pan on the stovetop or in the oven. Microwaving is not recommended as it may dry out the chicken.

Calories: 327kcal |

Carbohydrates: 9g |

Protein: 33g |

Fiber: 1g | Vitamin A: 1485IU | Vitamin C: 6mg |

Fat: 17g

Sodium: 1177mg |

Calcium: 247mg |

Iron: 2mg |

Potassium: 832mg |

NET CARBS: 8g