Pepper & Bok Choy Chicken

By Jessica Swartz March 22, 2023 37 mins read 627 Views

Yesterday, I shared my Pepper Steak recipe. Let's make this classic again, but with chicken. This vibrant creation is simple yet delicious. This dish is light in flavor but still has the Chinese taste of stir-fry. This delicious meal can be prepared in just 15 minutes if you have all the ingredients and the vegetables chopped up. It was served as-is because rice is not allowed on low-carb diets. However, you can serve it on a bed of cauli-rice or steamed cauliflower rice. This recipe can be used on all Atkins, Keto, Primal-Paleo diets and Primal-Paleo plans, provided that you omit the xanthan or use a plan-suitable thickener.

INGREDIENTS:

1 large chicken breast de-boned, skinned and cut into small pieces (mine yielded 10.2 oz. Save skin and bones

3 T. coconut oil or light olive oils

3 oz. 3 oz.

1 medium carrot, peeled. Slice thin

3 oz. 3 oz.

2 cups bok choy (1-2 stalks)., sliced. Keep white and green separate.

1/2 cup canned mushrooms, drained (1 cup fresh, chopped)

1/4 c. chopped green onion tops, 1/2"

2 cloves garlic, minced

2 tsp. minced ginger root

1 c. Chicken broth (from the bones/skin that you have boiled)

2 T. low-sodium soy sauce

1/4 - 1/2 tsp. Sambal Oelek chili paste (or 1/2 tsp. Sriracha sauce)

1/4 tsp. 1/4 tsp.

OPTIONAL: Add some sesame seeds.

DIRECTIONS Remove the bones from the chicken breast and cut it into small pieces. Place meat on a plate. Boil bones and skin in a small saucepan to make the broth. Toss bones and skin. All but one cup of the broth should be thrown away. Mix the soy sauce and Sambal Oil with the garlic, ginger root, and xanthan gum in the broth. Set aside while you chop the vegetables.

Place the onion and carrots on a single paper plate. Open the mushroom liquid and drain it into the bowl of broth. If you prefer fresh mushrooms, cut them up. Place mushrooms on a paper plate. Place bokchoy leaves on a mushroom paper plate. The white stems can be cut and placed on a separate piece of paper with the sliced green onion. These plants should be placed right next to your stove.

Heat a wok empty on high heat for a few minutes. Before the oil heats up fully, add the oil and the chicken. An old Chinese saying states, "Hot Wok and Cold Fat." This prevents the meat from sticking to your pan. Stir fry until the chicken is no longer pink or just starting to turn a light brown color. Add the yellow onion, carrots and celery. Stir-fry the vegetables until they begin to soften but remain firm. Next, add red pepper and white bok choy stems. Stir fry the vegetables until softened. Stir in the mushrooms, bokchoy green leafs, and green onion. Continue to stir fry for a few seconds. Reduce heat to medium-high, and then add the sauce that you have set aside. Allow the bok choy sauce to simmer for 2 minutes. Add sesame seeds if desired. Stir one more time. Serve immediately as-is or with steamed cauli rice.

NUTRITIONAL INFORMATION: Each serving contains:

250 calories, 13.2 g fat, 9.30 g carbs, 2.92 g fiber, 6.38 g NET CARBS, 25 g protein, 712 mg sodium

By: Peggy
Title: Pepper & Bok Choy Chicken
Sourced From: buttoni.wordpress.com/2023/03/22/pepper-bok-choy-chicken/
Published Date: Wed, 22 Mar 2023 12:34:15 +0000

Frequently Asked Questions

Can I eat a dairy-free keto diet?

Absolutely! You can! The cornerstone of any keto diet plan is to limit your carb intake and increase the number of healthy fats you consume. That said, there are many plant-based alternatives to select from to remain within your set guidelines.

First, identify proteins and fats that will work for you without removing the flavour profile you desire. Alternatives to traditional dairy sources such as butter include avocado oil (tahini), coconut oil, nut butter, and tahini. Alternative sources of protein include tofu, tempeh and other meat substitutes. Nuts and seeds provide excellent crunchy textures.

If you are looking for sweets, creamy coconut cream or plant-based yogurts work well as substitutes for heavy cream. To replace dairy cheese, vegan cheese can be made from cashews and macadamia nut milk.

Finally, don't forget other seasoning options when making your dishes stand out! You can add flavor to your food with herbs, spices, vinegar, or citrus juices. The key to a successful dairy-free diet is remembering the principles and finding tasty solutions around them.

How much fat is necessary to eat?

Essential fatty acids are essential for a ketogenic diet. Healthy fats include avocados, salmon, and nuts such as walnuts. Additionally, you should make sure to include additional fat sources such as butter and olive oil in your diet. These fats are good for your health, as they provide many benefits including improved cognitive function and digestion, as well as a stronger immune system. It is best to consume between 25-35% to 25% of your calories from fat.

Remember that ketogenic eating means being mindful of the fats that you consume. Avoid saturated and trans fats as they can increase your chances of developing heart disease and other chronic diseases. Instead, focus your efforts on incorporating healthy fats like olive oil, avocados (nuts), and fattyfish into your daily diet. By doing so, you will get all the essential fat acids and other nutrients your body requires to stay energized and healthy.

In addition to eating the right fats, it is important to be mindful of how much fat you consume. Too much fat can lead weight gain. In contrast, too little can cause fatigue or other health issues. It is important to find the right balance for your lifestyle and personal preferences. Use an app to track your daily intake of fat. This will help to keep you on track, and ensure that your body gets the proper amount of essential oils daily.

It is important to note that a ketogenic diet shouldn't be used as a quick solution for weight loss. Although this diet may be effective in helping you lose weight for a short time, it does not guarantee that you will eat a balanced diet or get sufficient essential nutrients. Eating too much fat or not enough carbohydrates can lead to nutrient deficiencies and other health issues. A ketogenic diet is something you should consider.

What happens to your body if you cheat on keto

Cheating on the keto diet can cause unwanted side effects associated with carbohydrate intake. If you suddenly begin eating starchy carbs, the body is unable to process them efficiently and quickly, which can lead to rapid rises in blood sugar. Dehydration can result as your cells need to return to homeostasis. A lack of essential minerals, such as potassium and sodium, can cause electrolyte imbalances.

On top of these issues, it's common for those who "cheat" on the keto diet to experience digestive discomfort such as constipation or diarrhea due to their high-carb intake. Although these symptoms can be short-term, they can be disruptive and uncomfortable. People may also feel deprived and binge on high carb foods, which could lead to dangerous cycle of feeling hungry.

Remember that even if you indulge in a few cheat meals or snacks, your progress on the Keto diet will not be halted for several months or longer. But there will still be consequences for going beyond your meal plan for long periods.

Do I Really Need a Keto Food List

Determining if you need a keto food list? Probably an important part of your keto journey. Eating the right high-fat, low-carb foods is key to unlocking the potential benefits of the ketogenic diet. With so many recipes and food items available, each offering different levels of carbohydrates, finding the best fuel for reaching your goals can seem daunting.

This can help you plan your meals more efficiently and give you enough variety. A keto food guide simplifies the process by giving you information about what you should be eating and some tips on how to prepare it. It also gives you an easy reference guide that can take you to the grocery store or when eating out at restaurants.

A well-balanced nutrition approach can also help you lose weight while maintaining your overall health. For the metabolic state of ketosis to occur, this should include 12-15% protein, 15%-30% fat and no more that 5% net carbs. The goal is to identify the most desirable meals and choose those that are high in nutrients while minimizing carbs.

Finding a reliable keto food list that outlines nutritious options within these parameters can provide invaluable guidance in transitioning toward cleaner eating habits for improved well-being and purposeful living. By taking advantage of this helpful resource, you're one step closer to achieving your lifestyle objectives.

Is the keto first week the hardest?

It can be overwhelming to prepare for your first week on the keto diet. This diet requires major lifestyle changes that push most people outside of their comfort zones. It can seem daunting to think that you will be saying goodbye your favorite high-carb foods.

But don't fear! You can make this one of the most fulfilling weeks of your entire life with the right information. It's possible to survive on the ketogenic Diet, but also thrive with consistent effort and dedication.

It is important to take it slow. Any new diet requires time. Although you might feel groggy during the transition to a lower-carb life style, don't panic! Consuming healthy fats, low-sugar fruits and vegetables will replenish energy stores and help you control your portions.

It is important that you recognize that it won't take too long for your body adapts. Cravings for high-sugar foods will eventually subside, your hunger will disappear naturally, and your metabolism's energy will be maintained throughout the day.

Mental fortitude and concrete steps can make a huge difference in making the daunting task seem less daunting.

Can you eat fruits on keto?

Do you want to know if fruit can be eaten on a low-carb diet? However, be cautious.

Keep carbs low to stay in ketosis, and burn fat. However, some fruits can be included in a balanced and healthy keto diet.

Low-carb fruits and vegetables can be incorporated into a keto meal program, but should be consumed in moderation. Different fruits have different amounts of carbs. Bananas have more carbs than bananas. Avocados are low in carbohydrates.

Your body uses sugar in fruits to produce energy. Overdosing on sugar can cause blood sugar spikes, which can impede your efforts to achieve nutritional ketosis. It's important that you pay attention to the portion sizes of sugary items and not overdo it.

Fresh fruit is more nutritious than processed sugary snacks. This will help you fuel your body, without the added carbs of desserts and processed snacks such as pies or candy bars.

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 happens during the first week on keto?

It is essential to research your options before starting a ketogenic eating plan. Understanding what foods to avoid and how many carbs are allowed daily is essential. Learning which foods help create the right balance of macronutrients is also important.

Once you have the basic information, it is time to start creating meals that suit your new lifestyle. Your body will adapt faster if you avoid processed sugars and eat whole, unprocessed foods. The simple addition of more healthy fats and protein to each meal can help you curb your cravings while improving energy levels.

The next step is to master proper portion control and manage meal timings while following the ketogenic diet. This will enable your body into a state called ketosis, where it starts burning fat instead sugar for energy. This can be achieved by tracking macros, or consulting with a nutritionist to get one-on-1 advice.

All newcomers need to take their time during the first week of transitioning into the keto diet - making sure that their bodies adjust accordingly before going full throttle with their diets. Getting ample rest and staying hydrated are crucial components that should not be overlooked when starting this journey. This journey should take at least three weeks before you decide whether it is for you. Everybody reacts differently so be patient and give your body some time.

Statistics

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)
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)
It typically contains 70% fat, 20% protein, and only 10% carbs (9Trusted (healthline.com)
Recommended Keto diet includes: Keto sushi bites, olives, one or two hard-boiled or deviled eggs, keto-friendly snack bars, 90% dark chocolate, full-fat Greek yogurt mixed with nut butter and cocoa powder, bell peppers, and guacamole (healthline.com)
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)

External Links

How To

Common Mistakes to Avoid when on a Ketogenic Diet

A ketogenic diet is only successful if you adhere to it correctly. There are still many mistakes people make when starting their ketogenic journey. They can have a devastating impact on their progress.

Paying attention to the types of food and how much you eat is essential. Neglecting to eat enough fat or choosing the wrong carbs can result in lower ketone production, which can lead to weight gain. It is crucial to track your carbohydrate, fat and protein intake for each meal.

Accidentally eating hidden carbs could really hamper your efforts. Hidden carbs can lurk in foods like parmesan cheese, processed meats, and other seemingly innocent food items. Make sure to check labels. Restaurant meals may have higher carbohydrate levels than the recommended limit.

Not drinking enough water can also hinder success on a keto-friendly diet. During ketosis the body needs lots of fluids, especially during the induction phase. It also has to adjust to fasting. This simple rule can lead to side effects such as fatigue, headaches, and muscle cramps. It is easy to avoid by staying hydrated.

Finally, don't expect miracles overnight! It takes time for the body to fully adapt to burning fats instead of glucose, so remain patient with yourself as you become part of the "keto community"! To stay motivated, keep track and appreciate the fact that it may take some time.