How Busy People Make Dinner & Stay KETO

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I share my 5 tips for getting dinner on the table as a busy mom of 2. Between kids, husband, work, kids’ sports and staying active myself, I barely have time to cook sometimes. In this video, I share some of my go-to recipes for when life rains down prior commitments.

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✅ STIR FRY SAUCE:
✅ KETO STIR FRY:
✅ SALSA CHICKEN:
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BASE STIR FRY SAUCE RECIPE
1/2 cup soy sauce, tamari or liquid aminos
1/4 cup white vinegar or rice vinegar
2 cloves garlic, minced

1️⃣ Add soy sauce, vinegar and minced garlic to a small bowl or mason jar.
2️⃣ Mix or shake until combined. Pour on your favorite stir fry vegetables, chicken, beef or shrimp. Or store in the refrigerator for later.

CHICKEN STIR FRY
(serves 6)
2 tablespoons avocado oil
1.5 lbs boneless skinless chicken thighs, sliced or diced
1/2 red bell pepper, diced or sliced
1 cup broccoli florets
7-8 asparagus spears, cut into 1 inch pieces
1/2 cup quartered mushrooms
1/2 carrot, julienned (optional)
1/3 cup soy sauce, tamari or liquid aminos
3 tablespoons vinegar (white, rice or apple cider)
2 garlic cloves, minced
1 teaspoon ground ginger or 2 tablespoons freshly grated ginger
1 teaspoon sesame oil, optional
1 teaspoon arrowroot powder, optional

1️⃣ Add avocado oil to a large skillet and heat medium high heat. Add chicken and sauté until cooked through.
2️⃣ To the chicken stir fry mixture, add sliced bell pepper, broccoli, asparagus, mushrooms and carrot. Continue to cook for 1-2 minutes.
3️⃣ Stir in soy sauce, vinegar, garlic and ginger. Lower heat to medium and let cook until veggies are soft. Add in sesame oil and thickener (arrowroot powder) if desired.

MACROS (per serving)
Calories 197
Fat 9.3g
Protein 24.2g
Total Carbs 5.1g
Net Carbs 3.7g

SALSA CHICKEN
Serves: 6

2 lbs skinless, boneless chicken (breast or thighs)
4 teaspoons taco seasoning
4 oz cream cheese, softened
1 (10 oz) can Rotel or salsa, drained
1 cup shredded cheddar cheese

1️⃣ Preheat oven to 375 degrees. Place chicken in a 9×13 baking dish and season both sides generously with salt and pepper. Then sprinkle taco seasoning on both sides of chicken and rub into the top.
2️⃣ In a medium bowl, add softened cream cheese and drained Rotel. Stir to combine.
3️⃣ Spread salsa cream cheese mixture on top of chicken. Bake at 375 for 30-35 minutes or until chicken is cooked through.
4️⃣ Remove from the oven. Top with shredded cheddar cheese. Return to the oven and continue baking for 3-5 more minutes or until cheese is melted.
Slow Cooker Instructions: Add chicken to the bottom of the slow cooker. Season with salt, pepper and taco seasoning. Pour rotel over the chicken and top with cream cheese. Cook on high for 3 ½ hours or low for 6-8 hours. Option to make shredded chicken by shredding cooked chicken with 2 forks.
Instant Pot Instructions: Add chicken, taco seasoning, 1 teaspoon salt, ½ teaspoon pepper, Rotel (undrained), ½ cup chicken broth or water. Pressure cook on high for 12 minutes. Allow pressure to release naturally for 8 minutes, then open the valve for quick release. Remove some of the liquid if desired. Shred chicken with softened cream cheese.

MACROS (per serving)
Calories 295
Fat 16.5g
Protein 30.4g
Total Carbs 3.4g
Net Carbs 3g

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Music is from Epidemic Sound
#ketodinner #easyrecipes #ketorecipes

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