Keto Enchilada Bowl

By Kirsten Maxwell March 18, 2023 45 mins read 129 Views

Who doesn't like an enchilada? You can now enjoy keto-friendly enchiladas by removing carbs and serving the delicious ingredients in a bowl. You can make this dish vegetarian or chicken. They're filling and delicious, so you can enjoy them for lunch or dinner.

These bowls of goodness are made by first making the sauce, then cooking the chicken and vegetables. Make the sauce first and then let it cool. If you are using chicken, heat some avocado oil in a large skillet. After the chicken is browned, add the sauce along with the onion and chiles to the pan. After the chicken is cooked, remove it from the pan and slice it before adding it back to the pan.

Once the ingredients have been cooked, it is time to assemble your bowls. This dish can be customized with your favorite toppings. You can add avocado, cheese, sourcream, tomato, jalapeno, and/or cheese to this Mexican dish. Place the chicken mixture in a bowl, on top of cauliflower rice if desired. Then top it off with anything you like. Now, you can enjoy your bowls!

These instant pot enchilada soup bowls are perfect for quick meals.

4 servings of Keto Chililada Bowl

The Preparation

Enchilada Bowl:

2 tablespoon avocado oil
16 ounce skinless, boneless chicken thighs
1/4 Cup Water
1/4 cup onion chopped
4 ounce canned diced red chiles

Red Sauce:

1 1/2 cups low-carb tomato sauce
3/4 cup chicken broth
3 tablespoon Olive oil
1 teaspoon chili powder
1 teaspoon cumin
1/2 teaspoon Garlic powder
1/4 teaspoon oregano
1/4 teaspoon Ground Cinnamon
1 teaspoon apple juice vinegar
Taste black pepper
1/4 teaspoon cayenne pepper

Toppings:

1 medium avocado
1 Cup Shredded Mexican Blend Cheese
2 medium jalapeno pepper
1/2 cup sour cream

Execution

1. Prepare all the ingredients by measuring out. In a saucepan, heat olive oil over medium-low heat. Once the sauce is hot, stir in the seasonings. Stir to combine and not burn. Mix in the tomato sauce, chicken broth and salt. Let it simmer for 5 minutes. Then, turn off the heat and add the apple cider vinegar.

2. Place the chicken thighs in a large saucepan over medium-low heat.

3. Toss the chicken in the enchilada sauce with water, onion, green chiles, and water. Mix well. Let simmer covered for 20 minutes, or until the chicken reaches 165F.

4. Take the chicken thighs out of the oven and place them on a cutting board. Use a fork to shred the chicken.

5. Return the shredded chicken to the pot. Continue to simmer for another 10 minutes.

6. The cooked chicken should be served in a bowl. Top it with Mexican cheese, avocado slices, jalapeno peppers and sour cream.

7. Enjoy!

There are 4 servings total of Keto Enchilada Bowl. Each serving is 595 Calories, 48.4g Fat, 10.6g Net Carbs, and 29.7g Protein.

NUTRITION	Calories	FAT	CARBS	FIBER	NET CARBS	PROTEIN
2.00 tablespoon avocado oil	241	27.3	0	0	0	0
16.00 oz boneless, skinless chicken breasts	649	40.5	0	0	0	76.9
0.25 cups water	0	0	0	0	0	0
0.25 cups onion	16	0	3.7	0.7	3.1	0.5
4.00 oz canned diced green chillies	37	0	7.6	0	7.6	0
1.50 cup low-carb tomato sauce	88	0.7	21.3	5.5	15.8	4.8
0.75 cup chicken broth	11	0.4	0.8	0	0.8	1.2
3.00 tablespoons olive oil	358	40.5	0	0	0	0
1 tablespoon chili powder	23	1.2	4	2.8	1.2	1.1
Cumin - 1.00 teaspoon	8	0.5	0.9	0.2	0.7	0.4
Garlic powder, 0.50 teaspoon	5	0	1.2	0.1	1	0.3
0.25 teaspoon oregano	1	0	0.2	0.2	0.1	0
Ground cinnamon, 0.25 teaspoon	2	0	0.5	0.4	0.2	0
1.00 teaspoon apple cider vinegar	1	0	0.1	0	0.1	0
0.00 None Black Pepper	0	0	0	0	0	0
0.25 teaspoon cayenne pepper	1	0.1	0.3	0.1	0.1	0.1
1.00 medium avocado	301	27.7	15.6	12.2	3.3	3.5
1.00 cups shredded Mexican blend cheese	401	32.5	2	0	2	26.9
2.00 medium jalapeno pepper	9	0	2.0	0.8	1.1	0.3
0.50 cup sour cream	228	22.3	5.3	0	5.3	2.8
Totals	2379	193.7	65.4	23.1	42.4	118.8
Per Serving (/4)	595	48.4	16.4	5.8	10.6	29.7

Keto Enchilada Bowl

50 minutes

Yield: 4 portions

Calories per serving: 595

Fat per serving: 48.4g

The Preparation

Enchilada Bowl:
2 tablespoon avocado oil
16 ounces boneless, skinless chicken breasts
1/4 cup water
1 cup chopped onion
4 ounces canned diced green chililes
Red Sauce
1 1/2 cups low-carb tomato sauce
3/4 cup chicken broth
3 tablespoons olive oil
1 tablespoon chili powder
1 teaspoon cumin
1 teaspoon garlic powder
1/4 teaspoon oregano
1/4 teaspoon ground cinnamon
1 teaspoon apple cider vinegar
Taste black pepper
1/4 teaspoon cayenne pepper
Toppings:
1 medium avocado
1 cup Mexican mix cheese
2 medium jalapeno pepper
1/2 cup sour cream

Execution

Prepare all the ingredients by measuring out. In a saucepan, heat olive oil over medium-low heat. Once the sauce is hot, stir in the seasonings. Stir to combine and not burn. Mix in the tomato sauce, chicken broth and salt. Let it simmer for 5 minutes. Then, turn off the heat and add the apple cider vinegar.
Place the chicken thighs in a large saucepan over medium-low heat.
Toss the chicken in the enchilada sauce with water, onion, green chiles, and water. Mix well. Let simmer covered for 20 minutes, or until the chicken reaches 165F.
Take the chicken thighs out of the oven and place them on a cutting board. Use a fork to shred the chicken.
Return the shredded chicken to the pot. Continue to simmer for another 10 minutes.
The cooked chicken should be served in a bowl. Top it with Mexican cheese, avocados, jalapeno pepper slices, and sour-cream.
Enjoy!

Notes

There are 4 servings total of Keto Enchilada Bowl. Each serving has 595 calories, 48.4g of fat, 10.6g net carbohydrates, and 29.7g of protein.

https://www.ruled.me/keto-enchilada-bowl/

Ruled.Me

Ruled Me first published the post Keto Enchilada Bowl

By: Sarah Shaeffer
Title: Keto Enchilada Bowl
Sourced From: www.ruled.me/keto-enchilada-bowl/
Published Date: Thu, 02 Mar 2023 10:00:46 +0000

Frequently Asked Questions

What is the best lazy keto diet for beginners to follow?

It can be daunting to begin your keto journey. It is easy to become overwhelmed with all the nutrition advice, websites, and books available. The "lazy keto diet", is a great option.

Lazy keto is not about tracking macronutrient ratios. It focuses instead on reducing net carbohydrate intake from 25-50 grams daily to achieve and maintain ketosis. This is a less restrictive approach than traditional keto diets, as you don’t have to keep close track of your caloric intake and macronutrient ratio.

In simple terms, a lazy ketogenic eating plan allows you to skip tracking macros. Instead, it encourages you to eat whole foods low in carbs that you enjoy most.

Lazy Keto is a great way to get low-carb lifestyle without sacrificing your favorite meals or compromising important nutrients. Lazy Keto is a great option for people who are just starting out on their health journeys and don't have the time or knowledge to understand keto nutrition plans. It also works well for people who need a break from counting macros every day, but still want to achieve their weight loss goals.

Is the first keto week the most difficult?

Preparing for the first week of a keto diet is often daunting. This requires drastic lifestyle changes, and most people are forced to leave their comfort zone. It can be daunting to realize that you have to say goodbye high-carb meals.

But don't fear! It's possible to make this the most rewarding week of your life by getting the right information and support. With perseverance and dedication, you can not only survive, but thrive on ketogenic eating.

You need to be patient as it takes some time to adjust to a new diet. It's normal to feel tired as you adapt to a lower-carb diet. But don't lose heart! Healthy fats and low-sugar veggies will replenish your energy while helping you keep your portion sizes under control.

It is also important to understand that it will not be permanent. Your body will adjust and cravings for high-sugar carbohydrates will diminish. You will feel fuller all day.

You can make it seem easier by emphasizing mental fortitude before you dive into ketosis.

Can you eat any fruit on keto?

You might be curious if you can eat fruits on a Keto diet. However, it is possible to eat fruit on a keto diet.

The idea behind ketosis is to limit carb intake to burn fat and stay in ketosis. A healthy and balanced keto diet can include some fruits.

Although low-carb fruits may be included in a keto meal plan they should only be consumed sparingly and in moderation. Different fruits have different amounts of carbs. For example, avocados are relatively low in carbohydrates, while bananas have significantly more carbs.

You can find sugar in fruits. Your body converts it into glucose to make energy. A high intake of sugar can lead to blood sugar spikes that can slow down your progress towards nutritional ketosis. It's important to pay attention to servings sizes and not overdo it on the sugary stuff.

Fresh fruits are better than sugary snacks and will supply essential vitamins, minerals, fibre, and fuel for our bodies.

Consider whether or not fruit is a good choice for you. However, it's important to remember that fresh fruits are healthier than sugary treats.

What does it take for lazy keto to begin losing weight?

It can be hard to determine how long it takes for a lazy keto plan to lose weight. There are many factors that influence how effective this diet is, so it will not be the same for everyone. It all depends on your lifestyle, goals, and how you adhere to this diet.

Studies suggest that after about two weeks, you might see a consistent decrease in body weight. There are many factors that can affect your ability to lose weight.

For those who don't exercise regularly, there is no need to worry; even without physical activity, most people who follow this program can expect at least some weight loss during the first few months. You can see visible results as soon as seven days after you start exercising and eating healthy.

When making lifestyle changes, such as starting a diet or exercising regularly, consistency is crucial. It will help you achieve your goals quicker if you do it consistently and according to your specific nutritional requirements. With dedication, knowledge, and hard work, significant results from trying programs like lazy keto should appear quickly.

Statistics

Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, less than 5% of energy intake is from carbohydrates (learn more in our beginner's guide for the ketogenic diet). (eatingwell.com)
Proteins should account for around 10–30% of energy needs, while carbs are usually restricted to 5%. (healthline.com)
But, a 1-ounce slice of cheese delivers about 30% of the Daily Value for saturated fat, so if you're worried about heart disease, consider portion size when eating cheese. (eatingwell.com)
When following a ketogenic diet, carb content is between 5–10% of calories consumed, though looser versions of the diet exist (7Trusted Source (healthline.com)
Around 35% of total calorie intake is probably the upper limit. (healthline.com)

External Links

How To

How to know if the ketogenic Diet works for you

Understanding the power of your diet starts with exploring potential benefits. If you have the right diet, your body will be able to function in a healthy and balanced way.

The ketogenic diet is one possible solution that may provide results that speak for themselves - but how do you know if it's working? You need to know how this diet is affecting your lifestyle and health.

It is possible to track your reactions after following the diet plan. Look at how much energy you have throughout the day, for example - does it feel like you're staying fuller for longer after meals? Has your digestion improved? Is your quality of sleep better? Do some activities cause more discomfort than others?

These are all important points to remember. Take a look at the issues that need attention and make a list. Then track your progress over time to see if any improvements are made. Monitor any metabolic changes in your body such as cholesterol or blood sugar levels. These can help you determine if the ketogenic diet is helping to achieve your goals.

Check your body composition as well. Have you noticed any significant changes in fat loss or muscle gain? If the progress seems slow but continues to improve over time, it is likely that the ketogenic Diet is beneficial.