Oxygen USA – July-August 2019

98 summer 2019

Keto RECIPES

APPLE CIDER VINEGAR BRINED CHICKEN BREAST + BROCCOLI SIDE

CHICKEN MAKES 10 servings BROCCOLI MAKES 1 Serving

INGREDIENTS

Chicken

32 oz water

¼ cup apple cider vinegar

¼ cup fresh-squeezed

orange juice

2 tbsp MCT oil, or coconut

oil

2 tbsp kosher salt

1 tbsp brown sugar

1 tbsp dried thyme

4 whole cloves

2 star anise or fennel bulbs

4 garlic cloves, crushed

1 tsp peppercorns

10 (4 oz) chicken breasts

INGREDIENTS

Broccoli

1 cup broccoli florets

1 tsp extra-virgin olive oil

1 tbsp sesame seeds

1 tbsp ginger soy

dressing

DIRECTIONS

Chicken

In a large stockpot, bring

water to a boil. Remove

from heat and add all

ingredients except chicken.

Mix well and allow to cool.

Spread chicken breasts in

a large bowl or flat baking

dish and add brine. Cover

and refrigerate overnight.

When ready to cook, remove

chicken from brine and

discard. Preheat grill to

medium. Cook 4 to 6

minutes per side, or until

internal temperature

reaches 165 F.

DIRECTIONS Broccoli Add all ingredients to a large bowl and toss to coat. Heat a large skillet or saucepan to medium. Add broccoli and cook to desired tenderness.

Nutrition Facts (one breast + broccoli side): 285 calories, fat 9 g, protein 26 g, carbs 16 g

GREEK GROUNDBEEF SKILLET

MAKES 2 Servings

INGREDIENTS 1 tbsp ghee or butter 1⁄3 small onion, diced 1 clove garlic, minced ¼ tsp salt ¼ tsp pepper 6 oz ground beef 1 oz (¼ bunch) kale, chopped 2 tsp oregano 2 tsp dried parsley 1 tsp dried savory 3 oz goat cheese ¼ cup (2 oz) pitted green olives 1⁄8 cup (1 oz) pitted Kalamata olives

DIRECTIONS Add ghee or butter to a cast-iron skillet and melt over medium heat. Add onions, garlic, salt and pepper and cook until soft and fragrant, about 2 to 3 minutes. Add beef and cook until browned. Add kale, oregano, parsley and savory and cook until kale is wilted, about 3 minutes. Remove from heat and stir in ½ goat cheese. Sprinkle top with olives and remaining goat cheese and broil 1 to 2 minutes, or until olives start to wrinkle and cheese turns golden.

Nutrition Facts (per serving): calories 329, fat 24 g, protein 19 g, carbs 7 g

BEEF STIRFRY

MAKES 3 Servings

INGREDIENTS 2 tbsp coconut oil 1 lb 90% lean ground beef 1 cup broccoli ½ cup pea pods ½ cup sprouts ¼ cup shredded carrots 1 cup bell peppers, any color, sliced 2 tbsp coconut oil 10 basil leaves, thinly sliced salt, to taste

DIRECTIONS Preheat a wok or large skillet to medium and add coconut oil. Add beef and cook halfway through, leaving meat mostly pink. Then add veggies, basil and salt (to taste), stirring frequently. Cook until beef is cooked through.

Nutrition Facts (per serving): 472 calories, fat 28 g, protein 40 g, carbs 8 g

BLT COBB SALAD

MAKES 2 Servings

INGREDIENTS 1 cup arugula, chopped 1 cup butter lettuce, chopped ½ cup sweet corn ½ cup grapes, halved ½ avocado, diced ½ cup cherry tomatoes, halved ½ tsp salt ½ tsp pepper 1 tbsp olive oil juice of 1 lime 2 slices thick-cut bacon, cooked and chopped 2 oz feta cheese, crumbled 4 oz cooked turkey breast, diced

DIRECTIONS In a large bowl, combine arugula, lettuce, corn, grapes, avocado and tomatoes and toss well. Add salt, pepper, olive oil and lime juice and toss to coat. Add bacon and feta and toss lightly. Divide between plates and serve with turkey on top.

GRILLED CHICKEN CAESAR SALAD

MAKES 2 Servings

INGREDIENTS 2 tbsp olive oil ½ tsp sea salt ½ clove garlic, minced 1 head romaine lettuce, sliced in half 2 tbsp Parmesan cheese 6 oz cooked chicken breast, sliced 2 tbsp Caesar salad dressing ½ cup tomatoes, diced

DIRECTIONS Preheat grill to medium. Place olive oil, salt and garlic in a large zip-close bag and shake well. Add lettuce halves, close and shake gently until thoroughly coated. Remove and place on grill, cut-side down, 1 minute. Flip and cook another 1 to 2 minutes, then remove and plate. Divide cheese, chicken, dressing and tomatoes between salads and enjoy.

Oxygen USA – July-August 2019

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