KETO Recipes to LIVE For.pdf

1. Keto dinners for beginners
Thinking of following the ketogenic diet to aid weight loss or for health reasons? The dinner
recipes listed below are quick to pull together, easy to make and are a great way to test out
if the keto diet is for you. It’s important to check in with your doctor or health professional
 Supports weight loss.
 Improves acne.
 May reduce risk of certain cancers.
 May improve heart health.
 May protect brain function.
 Potentially reduces seizures.
 Improves PCOS (Polycystic ovary syndrome) symptoms.
 Risks and complications.
Why is the keto diet good for you?
before embarking on any new diet.

2. If you're serious
about achieving
permanent fat loss
and a complete health
transformation while
eating your favorite
foods every meal…

3. 10 Ingredients
Creamy chicken, bacon and cauliflower bake
10m prep 45m cook 4 servings
Ingredients
1 tbsp olive oil
10g butter
1 small (900g) cauliflower, trimmed, cut into
small florets
2 rashers (120g) bacon, chopped
1 bunch English spinach, trimmed, chopped
125ml (1/2 cup) pouring cream
2 tsp fresh thyme leaves (optional)
2 green shallots, trimmed, sliced
500g Lilydale Free Range Chicken Thigh, fat
trimmed
55g (1/2 cup) 3-cheese mix
Step 1
Preheat oven to 200C/180C fan forced. Lightly grease a 2L (8-
cup) capacity ovenproof baking dish.
Step 2
Heat the oil and butter in a large frying pan over medium heat
until the butter is foaming. Add the cauliflower and bacon.
Cook, stirring occasionally, for 8-10 minutes or until light
golden.
Step 3
Add the spinach to the pan. Cook, stirring, for 2 minutes or
until wilted. Remove from heat and add the cream, thyme and
half the shallot. Stir to combine. Transfer to the prepared dish.
Step 4
Wipe the pan clean and spray with oil. Add the chicken to the
pan and cook for 2 minutes each side or until golden. Place on
top of the cauliflower mixture.
Step 5
Sprinkle cheese around the chicken. Bake for 20-25 minutes or
until golden. Stand for 5 minutes before serving topped with
the remaining shallot.

4. One-pot keto zucchini alfredo
05m prep 05m cook 4 servings
Ingredients
1 tbsp extra virgin olive oil
15g butter
2 x 250g packets zucchini noodles
2 garlic cloves, finely chopped
100g cream cheese, chopped
1 tbsp thickened cream
20g (1/4 cup) finely grated parmesan, (or
vegetarian hard cheese) plus extra to serve
Step 1
Heat the oil and butter in a frying pan over medium-high heat
until butter is foamy. Add the zucchini noodles. Use tongs to
toss occasionally, for 1-2 minutes or until slightly wilted. Use
tongs to transfer to a plate.
Step 2
Add the garlic to the pan. Cook, stirring, for 1 minute or until
aromatic. Add the cream cheese, cream and 60ml (1/4 cup)
water. Reduce heat to low. Cook, stirring often, for 3 minutes
or until mixture is smooth. Stir through the parmesan and
season. Add the zucchini and use tongs to toss to combine.
Serve with extra parmesan.

5. Keto taco shells
10m prep 25m cook makes 4
Ingredients
60g (2 cups, firmly packed) baby spinach
leaves
2 eggs
40g (1/3 cup) almond meal
2 tsp psyllium husk
1/2 tsp salt
Note
Fill taco shells with smoked chicken,
avocado, onion, sour cream, tomato,
coriander and chipotle in adobo sauce.
Step 1
Preheat oven to 180C/160C fan forced. Line 2 baking trays with
baking paper.
Step 2
Place the spinach in a heatproof bowl. Pour over boiling water
to cover. Set aside for 5 minutes to blanch. Drain, squeezing
out extra liquid.
Step 3
Transfer the spinach to the bowl of a food processor. Add the
eggs, almond meal, psyllium husk and salt. Process until
smooth. Place one 1/4 of the mixture onto one of the prepared
trays. Use a cranked spatula to spread to make a 15cm circle.
Step 4
Repeat with the remaining mixture to make 4 circles. Bake for
10 minutes or until set. Use a spatula to transfer the circles
between the gaps of an upturned non-stick muffin pan to
create a taco shape. Set aside to cool slightly. Bake for a further
10 minutes to dry out.
Step 5
Fill with your favorite taco ingredients (see note).

6. Baked chicken with tarragon and cream
10m prep 45m cook 4 servings
Step 4
Return pan to medium heat. Bring to a simmer. Simmer for 2 minutes or until slightly reduced. Add the cream. Simmer
22-3 minutes or until slightly thickened. Add the tarragon. Simmer for 1 minute. Remove from heat. Stir in two-thirds o
oof the broad beans. Return chicken to the pan. Sprinkle with remaining broad beans and extra tarragon.
Ingredients
1 tbsp extra virgin olive oil
4 (about 1.2kg) chicken marylands
15g butter
1 large red onion, halved, cut into thin
wedges
80ml (1/3 cup) dry white wine
80ml (1/3 cup) Massel salt reduced chicken
style liquid stock
300g (2 cups) frozen broad beans
80ml (1/3 cup) pouring cream
1/3 cup fresh tarragon leaves, plus extra, to
serve
Step 1
Preheat oven to 200C/180C fan forced. Heat half the oil in a
large, flameproof, ovenproof roasting pan over medium heat.
Season the chicken. Cook, skin side down, for 4-5 minutes or
until golden. Turn and cook for a further 2 minutes. Transfer to
a plate. Pour off and discard fat from the pan.
Step 2
Heat the butter and remaining oil in the pan over medium-low
heat. Cook onion, turning, for 2 minutes or until golden. Add
the wine. Simmer for 1 minute. Add stock. Simmer for 1
minute. Remove from heat. Place chicken on top of onion. Bake
for 30 minutes or until chicken is cooked through. Turn off the
oven. Line a baking tray with baking paper. Transfer chicken to
prepared tray. Place in the oven to keep warm.
Step 3
Meanwhile, place the broad beans in a heatproof bowl. Cover
with boiling water. Stand for 2 minutes. Drain. Refresh under
cold running water. Peel.

7. Keto fish and chips
20m prep 20m cook 4 servings
Step 5
Spray the crumbed avocado and zucchini generously with oil. Bake for 20 minutes or until golden and crisp.
Step 6
Heat the oil in a large non-stick frying pan over medium-high heat. Cook fish for 2-3 minutes each side or until
nagolden and crisp. Serve fish and chips with salad leaves and lemon wedges.
Ingredients
2 eggs
1 tbsp pouring cream
155g (1 1/2 cups) almond meal
40g (1/2 cup) finely grated parmesan cheese
1 large lemon, rind finely grated
1/3 cup chopped fresh continental parsley
1 tsp dried chili flakes (optional)
2 avocados
2 large zucchini, cut into long wedges
4 x 125g skinless firm white fish fillets
80ml (1/3 cup) rice bran oil
Mixed salad leaves, to serve
Lemon wedges, to serve
Step 1
Preheat oven to 220C/200C fan forced. Line a large baking tray
with baking paper.
Step 2
Whisk the eggs, cream and 1 tbs water together in a large
shallow bowl. Combine the almond meal, cheese, rind, parsley
and chili flakes (if using) in a shallow bowl. Season.
Step 3
Halve each avocado, remove stone, peel away skin and cut
each into 6-8 wedges.
Step 4
Working with 1 piece at a time, coat a piece of avocado in the
egg mixture, allowing excess to drip off, then coat in the
almond meal mixture. Repeat with the zucchini and fish.
Spread the crumbed avocado and zucchini evenly over
prepared tray. Place the crumbed fish on a plate, cover and
place in the fridge for 10 minutes to rest.

8. 3-cheese chicken and
cauliflower lasagne
40m prep 1h cook 8 serving
Lightly grease a square 19cm (base measurement) 24cm (top measurement) baking dish. Lightly brush the base of
th the mixture. Top with remaining lasagne. Finish with the remaining pasta sauce and remaining mozzarella. Bake for
30 30 minutes or until golden. Set aside for 7 minutes to rest before serving.
Ingredients
1 tbsp extra virgin olive oil
1 leek, trimmed, thinly sliced
500g Lilydale Free Range Chicken Mince
200g punnet button mushrooms, sliced
1 bunch English spinach, trimmed, rinsed,
dried, chopped
250g packet cream cheese, chopped
1 tsp dried tarragon
125ml (1/2 cup) tomato pasta sauce
100g (1 cup) coarsely grated Devondale
Mozzarella Cheese Block (500g)
Cauliflower lasagne sheets
1.1kg cauliflower, trimmed, coarsely
chopped
40g (1/2 cup) finely grated parmesan
2 eggs
Step 1
For the cauliflower lasagne sheets, process half of the
cauliflower in a food processor until finely chopped. Transfer to
a microwave-safe bowl. Repeat with the remaining cauliflower.
Cover and microwave on high, stirring occasionally, for 8-10
minute or until very tender. Drain through a fine sieve, pressing
down well with a wooden spoon to remove any excess liquid.
Return to the bowl and add the parmesan and egg. Season. Stir
well to combine.
Step 2
Preheat oven to 180C /160C fan forced. Line 2 large baking
trays with baking paper. Divide the cauliflower mixture
between the prepared trays and use your fingertips or a palette
knife to gently press each batch of cauliflower mixture to
rectangles of about 22 x 30cm. Cook for 15-20 minutes or until
mixture has dried out. Set aside to cool. Cut into 10cm-wide
lasagna sheets (you should have 6 sheets).
Step 3
Meanwhile heat the oil in a large non-stick frying pan over high
heat. Add the leek. Reduce heat to low and cook, stirring often,
for 4 minutes or until soft. Increase heat to high. Add the
chicken and cook, breaking up with a wooden spoon, for 5
minutes or until cooked. Add the mushrooms. Cook, stirring
often, for 5 minutes or until mushrooms are golden. Add the
spinach. Cook, stirring occasionally, for 4 minutes or until
spinach is wilted. Add the cream cheese. Cook, stirring for 2
minutes or until cheese has melted. Stir through the tarragon
and season. Set aside.
Step 4

9. Keto satay chicken bowl with zoodle salad
1h 25m prep 10m cook 4 servings
Ingredients
60ml (1/4 cup) peanut oil
3 garlic cloves, crushed
2 tsp curry powder
2 tsp finely grated fresh ginger
4 (125g each) chicken thigh fillets
1/2 red onion, finely chopped
1 small fresh red chili, deseeded, finely
chopped
2 tbsp peanut butter
180ml (3/4 cup) coconut milk
2 tsp soy sauce
40g (1/4 cup) chopped roasted salted
peanuts
1/2 lime, juiced
2 large zucchini, trimmed
1 Lebanese cucumber, thinly sliced
250g cherry tomatoes, halved
Step 1
Combine 2 tablespoons oil, 2 garlic cloves, 1 teaspoon curry
powder and the ginger in a shallow glass or ceramic dish. Add
the chicken and turn to coat. Cover and place in the fridge for
at least one hour to marinate.
Step 2
Heat the remaining oil in a small saucepan over medium heat.
Cook the onion, stirring, for 3 minutes or until softened. Add
the chili and the remaining garlic and curry powder and cook,
stirring, for 1 minute or until aromatic. Stir in the peanut
butter, coconut milk and soy sauce. Simmer, stirring, for 2-3
minutes or until thickened slightly. Reserve 2 teaspoons
chopped peanuts for serving. Stir the remaining peanuts and
the lime juice into the sauce. Set aside, covered to keep warm.
Step 3
Meanwhile, use a spiralizer to cut the zucchini into long
noodles or cut the zucchini lengthwise with a vegetable peeler
then cut into long strips.
Step 4
Heat a chargrill pan or barbecue over medium-high heat. Cook
the chicken for 3-4 minutes each side or until lightly charred
and cooked through. Transfer to a plate and set aside to rest
for 5 minutes before thickly slicing.
Step 5
Divide the zucchini ‘noodles’ among bowls. Top with chicken,
cucumber and tomatoes then drizzle with the warm satay
sauce.

10. Lemon haloumi with fried capers
05m prep 10m cook 4 servings
Ingredients
1 1/2 tbsp extra virgin olive oil
180g haloumi, sliced
2 small red birds eye chilies, thinly sliced
2 tsp drained baby capers
1 tsp finely grated lemon rind
2 tbsp lemon juice
80g mixed lettuce leaves
Step 1
Heat 2 teaspoons oil in a large frying pan over medium-high
heat. Cook haloumi, in batches, for 2 minutes each side or
until golden. Transfer to a plate.
Step 2
Heat remaining oil in pan. Add chili and capers. Cook, stirring,
for 3 to 5 minutes or until capers are heated through and chili
is golden. Add rind. Cook, stirring, for 1 minute. Stir in juice.
Bring to a simmer.
Step 3
Arrange haloumi and lettuce on a serving plate. Drizzle with
hot lemon mixture. Season with pepper. Serve immediately.

11. A keto diet is an eating plan that focuses on foods that
provide a lot of healthful fats, adequate amounts of
protein, and very few carbohydrates. The goal is to get
more calories from fat than from carbs.
The hard part is trying to come up with the plan! Why not
get a custom plan made just for you? Strive for success
in your weight loss goals and stick with the easy part….
>> Just click the link <<

12. Crispy-skinned barramundi with garlic and herb oil
15m prep 18m cook 4 servings
Ingredients
1 bunch broccolini, trimmed, halved
crossways
400g tomato medley mix
200g green beans, trimmed
2/3 cup Australian extra virgin olive oil
4 (150g each) boneless barramundi fillets
with skin on, skin scored (see note below)
2 garlic cloves, thinly sliced
2 tbsp finely chopped fresh chives
2 tbsp finely chopped fresh flat-leaf parsley
leaves
1 small lemon, rind zested into fine strips,
juiced
Note
To score barramundi skin, use a large sharp
knife to make shallow cuts crossways, about
1cm apart, along the length of each fillet.
This will help prevent the fillet from curling
up while cooking.
Step 1
Preheat oven to 220C/200C fan-forced. Line a large baking tray
with baking paper.
Step 2
Place vegetables on prepared tray. Drizzle with 1 tablespoon
oil. Season with salt and pepper. Toss to coat. Bake for 12
minutes.
Step 3
Meanwhile, heat a large non-stick frying pan over high heat.
Add fish, skin-side down. Cook for 2 minutes or until skin is
very crispy around edges and center is just starting to crisp.
Place fish, skin-side up, on top of vegetables on tray. Bake for
4 minutes or until fish is just cooked through and vegetables
are tender.
Step 4
Heat remaining oil in a small saucepan over medium heat. Add
garlic. Cook, stirring, for 1 minute or until fragrant (do not
brown). Add chives and parsley. Cook for 1 minute. Remove
pan from heat. Add lemon zest and juice. Season with salt and
pepper.
Step 5
Serve barramundi and vegetables drizzled with warm garlic
and herb oil.

13. Ingredients
1 egg
80g (2/3 cup) almond meal
40g (1/2 cup) finely grated parmesan
2 tbsp finely chopped fresh continental
parsley, plus extra to serve
4 x (about 125g each) chicken breast
schnitzels (uncrumbed)
Extra virgin olive oil, to shallow fry, plus extra
to drizzle
80ml (1/3 cup) tomato pasta sauce
4 slices smoked ham
50g (1/2 cup) coarsely grated Devondale
Mozzarella Cheese Block (500g)
1.1kg (1 head) cauliflower, trimmed, cut into
florets
25g butter
125ml (1/2 cup) thickened cream
White pepper, to season
1 tbsp chopped fresh chives, optional
Step 1
Lightly whisk the egg in a shallow bowl. Combine the almond
meal, parmesan and parsley on a plate. Season the chicken.
Dip 1 chicken piece in the egg, then into the almond meal
mixture, pressing to coat. Transfer to a lined tray. Repeat with
the remaining chicken, egg and almond meal mixture. Place in
the fridge for 30 minutes to rest.
Step 2
For the puree, place the cauliflower in a medium saucepan
over high heat and cover with water. Cook for 15 – 20 minutes
or until tender. Drain into a colander, reserving 1/3 cup of the
cooking liquid. Heat the butter in the saucepan over medium
heat until foaming. Add the cooked cauliflower, cream and
reserved cooking liquid. Simmer for 3 minutes or until reduced
slightly. Remove from the heat and use a stab blender to blend
until smooth. Season with salt and white pepper. Stir through
the chives, if using. Cover and set aside.
Step 3
Heat 1cm of oil in a large, heavy based frypan over high heat.
Cook the chicken in batches, for 3 minutes on each side or
until crisp and golden. Remove the baking paper from the tray.
Transfer the chicken to the tray.
Step 4
Preheat the grill to high. Spoon a dollop of tomato pasta sauce
over each schnitzel. Top with ham and sprinkle with cheese.
Grill for 3-4 minutes or until the cheese is golden. Sprinkle
with extra parsley if desired.
Step 5
Meanwhile, return the cauliflower puree to medium heat and
cook, stirring for 2 minutes or until heated through. Serve the
chicken with the puree.
Keto chicken parmi bowl
50m prep 30m cook 4 servings

14. Eggs in pots with smoked salmon
15m prep 30m cook 4 servings
Ingredients
2 tbsp extra virgin olive oil
2 leeks, halved, thinly sliced
1/2 cup frozen peas, thawed
2 tsp lemon rind, finely grated
2/3 cup Bulla Cooking Cream
100g smoked salmon, cut into thick strips
1 tbsp fresh thyme leaves
8 eggs
Extra fresh thyme sprigs, to serve
Step 1
Preheat oven to 180C/160C fan-forced. Grease four 1 1/2-cup-
capacity ovenproof dishes.
Step 2
Heat oil in a large frying pan over medium heat. Add leek.
Cook, stirring, for 5 to 7 minutes or until tender. Stir in peas
and lemon rind. Divide leek mixture among prepared dishes.
Drizzle evenly with cream.
Step 3
Scatter over smoked salmon and 1/2 the thyme. Carefully
crack 2 eggs into each dish. Place dishes on a baking tray.
Step 4
Bake for 20 minutes until egg is just set or until cooked to your
liking. Season with pepper. Serve sprinkled with remaining
thyme leaves and extra sprigs. Spoon a dollop of tomato pasta
sauce over each schnitzel. Top with ham and sprinkle with
cheese. Grill for 3-4 minutes or until the cheese is golden.
Sprinkle with extra parsley if desired.
Step 5
Meanwhile, return the cauliflower puree to medium heat and
cook, stirring for 2 minutes or until heated through. Serve the
chicken with the puree.

15. Keto chicken coconut curry with broccoli rice
20m prep 25m cook 4 servings
Ingredients
2 tbsp macadamia oil
600g Lilydale Free Range Chicken Thigh, cut
into 3cm pieces
1 brown onion, sliced
2 garlic cloves, crushed
2 tsp finely grated fresh ginger
2 long red chilies, finely chopped
1/2 tsp turmeric
2 tsp brown mustard seeds
2 tsp ground cumin
1 tsp ground coriander
400ml can coconut cream
500g broccoli, chopped
Lime juice, to taste
Fish sauce, to taste
100g baby spinach leaves
extra sliced long red chilies, finely chopped,
to serve
Step 1
Heat half the oil in a large saucepan or wok over high heat.
Add half the chicken and cook, stirring occasionally, for 2-3
minutes or until browned. Transfer to a plate. Repeat with the
remaining chicken.
Step 2
Add the remaining oil and the onion to the pan. Cook stirring,
for 3-4 minutes or until softened. Add the garlic, ginger, chili,
turmeric, mustard seeds, cumin and coriander. Cook, stirring,
for 2 minutes or until aromatic. Add the coconut cream and
the chicken. Bring to the boil. Partially cover and reduce heat
to low. Simmer for 20 minutes or until the chicken is tender.
Step 3
Meanwhile, process the broccoli, in batches if necessary, in a
food processor until finely chopped and resembling rice.
Transfer the broccoli to a large microwave-safe bowl. Cover
and microwave on HIGH for 2-3 minutes or until just tender.
Step 4
Remove curry from heat and season with lime juice and fish
sauce, to taste. Sprinkle with the spinach and extra chili and
serve with the broccoli rice.

16. Zucchini noodle with anchovy, garlic and chili butter
20m prep 10m cook 4 servings
Ingredients
2kg zucchini, cut into noodles (see Notes)
80g butter
8 anchovies, finely chopped
1 long red chili, finely chopped
3 garlic cloves, finely chopped
Note
You can use a simple knife to cut the zucchini
into noodles, or use a mandolin to thinly
slice, before cutting into noodles. Or go fancy
and use a spiralizer. Don't skip step 1.
Zucchini is full of water and you will end up
with soup instead of pasta if you do not
remove the excess liquid.
Step 1
Place zucchini in a large colander and sprinkle generously with
salt. Stand for 20 minutes over a bowl (you should get at least
1/2 cup of liquid). Squeeze out excess moisture. Pat dry with
paper towel (see note).
Step 2
Melt butter in a large frying pan over medium-high heat. Cook
anchovy, chili and garlic for 1-2 minutes or until golden. Set
aside.
Step 3
Cook zucchini, in 3 batches for 2-3 minutes over high heat until
just tender. Return all zucchini to pan with anchovy mixture
and toss to coat. Season with pepper.

17. Broccolini, sour cream and chive bake
05m prep 10m cook 4 servings
Ingredients
3 bunches broccolini
1 x 250g carton light sour cream
1/4 cup finely chopped fresh chives
2 tbsp Dijon mustard
1 large garlic clove, crushed
Salt & ground white pepper
40g (1/3 cup) coarsely grated mozzarella
25g (1/4 cup) shredded parmesan
Step 1
Cook broccolini in a large saucepan of boiling water for 5
minutes or until bright green (see microwave tip). Drain well.
Arrange over the base of a square 20cm (base measurement)
ovenproof ceramic dish.
Step 2
Preheat grill on high. Place the sour cream, chives, mustard
and garlic in a large bowl. Use a balloon whisk to whisk until
well combined. Taste and season with salt and pepper. Pour
the sour cream mixture over the broccolini, and sprinkle with
mozzarella and parmesan.
Step 3
Cook under preheated grill, about 6cm from heat source, for
5-7 minutes or until cheese melts and is golden. Remove from
heat and serve immediately.

18. Low-carb keto-friendly pizza
20m prep 20m cook 4 servings
Ingredients
140g (1 1/3 cups) mozzarella, coarsely grate
55g (1/2 cup) almond meal
2 tbsp cream cheese
1 egg
80ml (1/3 cup) tomato pasta sauce
40g (1/3 cup) mozzarella, sliced
4 thin slices prosciutto
Fresh basil leaves, to serve
Step 1
Place the grated mozzarella, almond meal and cream cheese in
a microwave-safe bowl. Microwave on HIGH (100%) for 1
minute, stirring halfway, or until melted and combined. Add
the egg and working quickly, beat vigorously with a wooden
spoon until combined.
Step 2
Preheat oven to 200/180C fan forced. Place the ‘dough’
between 2 pieces of baking paper and roll to line a 32cm pizza
tray. Remove the top piece of baking paper and slide the
dough with the bottom piece of baking paper onto the pizza
tray. Prick with a fork. Bake for 10 mins or until puffed and
golden.
Step 3
Use the paper to slide the pizza from the tray. Flip back onto
the tray to cook the other side. Cook for a further 5 minutes or
until the top is golden. Spread lightly with tomato pasta sauce
and top with sliced mozzarella. Bake for 3-4 minutes or until
the cheese has melted. Drape with prosciutto and scatter with
basil leaves.

19. Salmon cutlets with lime and coriander butter
05m prep 10m cook 4 servings
Ingredients
100g butter, softened
2 tbsp finely chopped coriander
2 tsp finely grated lime rind
2 tsp lime juice
cracked black pepper
4 salmon cutlets
steamed vegetables, to serve
Step 1
Place the butter in a small bowl. Add the coriander, lime rind,
lime juice and cracked black pepper and mix until well
combined. Refrigerate until ready to use.
Step 2
Heat a little olive oil in a non-stick frying pan over medium
heat. Add 2 salmon cutlets and cook for 2-3 minutes each side
or until cooked to your liking. Transfer to a plate and cover
with foil to keep warm. Repeat with remaining salmon.
Step 3
To serve, divide the salmon cutlets among serving plates. Top
with a little lime and coriander butter. Serve with steamed
vegetables, if desired.

20. Baked chicken with thyme and sage butter
1h prep 30m cook 4 servings
Ingredients
80g butter, softened
1 tbsp finely chopped fresh thyme leaves
2 tsp finely chopped fresh sage leaves
1 tbsp finely grated parmesan
4 (200g each) chicken breast fillets, skin on
Olive oil cooking spray
100g green beans, trimmed, halved
1 small butter lettuce, leaves separated and
torn
1 Lebanese cucumber, halved lengthways,
sliced
2 radishes, thinly sliced
White balsamic dressing
2 tbsp extra virgin olive oil
1 1/2 tbsp white balsamic vinegar
1 tbsp finely chopped chives
Step 1
Place butter, thyme, sage and parmesan in a bowl. Season
with salt and pepper. Mix well. Using your fingers, gently
loosen chicken skin on each piece of chicken. Push butter
mixture under skin. Place chicken on a large plate. Cover.
Refrigerate for 30 minutes, or until butter is firm.
Step 2
Preheat oven to 220°C/200°C fan-forced. Line a baking tray
with baking paper. Place chicken on tray. Spray with oil.
Season with salt and pepper. Bake for 10 minutes. Reduce
oven temperature to 200°C/180°C fan-forced. Baste chicken
with pan juices. Bake for a further 15 to 20 minutes or until
chicken is cooked through.
Step 3
Place beans in a microwave-safe bowl. Add 1 tablespoon cold
water. Cover. Microwave on high (100%) for 1 minute or until
tender. Drain. Refresh under cold water. Drain.
Step 4
Make white balsamic dressing: Place oil, vinegar and chives in
a screw-top jar. Season with salt and pepper. Secure lid. Shake
to combine.
Step 5
Place lettuce, cucumber, beans and radish in a bowl. Drizzle
over dressing. Toss to combine. Serve chicken with salad.

21. BEST OF LUCK
ON YOUR NEW KETO
JOURNEY!
I think I should go
ahead and get my customized
Keto meal plan!