CABIN CREW DIET PLAN
CHICKEN FAJITA SALAD WITH LIME-CILANTRO VINAIGRETTE
This veggie-packed take on chicken fajitas makes a typically high-caloric dish keto-approved. Plus, chicken breasts are an excellent source of protein - one portion contains almost half of your daily requirement.
Active Time: 35 Minutes
Total Time: 35 Minutes
Makes: 4 Servings
Ingredients:
(a) 2 8-ounce boneless, skinless chicken breasts
(b) kosher salt and black pepper
(c) 2 bell pepper (orange and yellow), quartered lengthwise
(d) 1 jalapeno, halved lengthwise
(e) 1 medium onion, sliced into 1/2 inch thick rounds 3 tablespoon plus
(f) 1 teaspoon olive oil
(g) 1 avocado
(h) 2 limes
(i) 2 packed cups cilantro (including thin stems)
(j) 2 small hearts romaine, leaves separated, halved if large
Tip:
If you have a favorite salad dressing, make a double batch to always have a nutritious homemade dressing on hand. This Lime-Cilantro Vinaigrette has more health benefits than you may realize - vitamin A from the cilantro, vitamin C from the lime juice, and healthy fats from olive oil.
CHICKEN FRIED "RICE"
If you love the fried rice from your local chinese restaurant, try this recipe. It's packed with all the same delicious veggies and salty flavor, but without the heavy carbs.
Active Time: 25 Minutes
Total Time: 25 Minutes
Makes: 4 Servings
Ingredients:
(a) 1 tablespoon plus 2 teaspoons avocado oil
(b) 1/2 pound boneless, skinless chicken breasts, pounded to even thickness
(c) 2 large eggs, beaten
(d) 1 red bell pepper, finely chopped
(e) 1 small carrot, finely chopped
(f) 1/2 small onion, finely chopped
(g) 1 clove garlic, finely chopped
(h) 2 scallions, finely chopped, plus more for serving
(i) 1/2 cup frozen peas, thawed
(j) 2 cups cauliflower "rice"
(k) 1 tablespoon coconut aminos
(l) 1 teaspoon rice vinegar
(m) kosher salt and pepper
Directions:
1. Heat a large, deep skillet on medium-high. When hot, add 1 tablespoon avocado oil, then chicken, and cook until chicken is golden brown, 3 to 4 minutes per side. Transfer to a cutting board and let rest 6 minutes before slicing.
2. Add 2 teaspoons avocado oil to skillet, then eggs, and scramble, about 1 minute; transfer to a bowl.
3. Add red pepper, carrot, and onion to skillet and cook, stirring often, until just tender, 4 to 5 mintues. Stir in garlic and cook 1 minute. Add scallions and peas to the skillet and toss to combine.
4. Add cauliflower, coconut aminos, and rice vinegar and toss to combine. Let cauliflower sit, without stirring, 2 minutes. Toss with chicken, eggs, and 1/4 teaspoon each salt and pepper.
Per Serving: 210 calories, 10g fat (2g saturated fat), 19g protein, 340mg sodium, 10g carbohydrates, 5g sugars (0g added sugars), 4g fiber
Tip:
Avoid all processed oils when on the keto diet. The best oils have not been heated or treated with chemicals during the extraction process. Instead, they are extracted through pressing or grinding the fruit or vegetable to release the oil.
SPAGHETTI SQUASH BOWLS
A great noodle alternative, spaghetti squash becomes slightly sweet when roasted and makes a perfect base for sauces, cheese, and herbs. Plus, it's low-calorie and high in fiber and vitamin C, helping you keep your digestion on track. After enjoying this dish you might even ask, "who needs spaghetti?"
Active Time: 10 Minutes
Total Time: 1 Hour 20 Minutes
Makes: 4 Servings
Ingredients:
(a) 2 small spaghetti squash (about 3 pounds each), halved and seeded
(b) 16 ounces part-skim ricotta
(c) 10 ounces frozen chopped spinach, thawed and squeezed dry
(d) 1/4 cup sliced pitted kalamata olives
(e) 2 tablespoons chopped oregano leaves
(f) 4 teaspoons lemon zest
(g) 4 teaspoons olive oil
(h) 1/2 teaspoon kosher salt
(i) 1/2 teaspoon black pepper
(j) 4 teaspoons pine nuts, toasted, for topping
(k) 1 ounce pecorino, shaved, for topping
Directions:
1. Heat oven to 425°F. Place squash halves, cut side down, in a baking dish. Add 2 cups water and cover tightly with foil. Bake until squash is tender, 30 minutes. Leave oven on.
2. Let squash cool slightly. Using a fork, scrape flesh into a large bowl; reserve shell halves. Stir in ricotta, spinach, olives, oregano, lemon zest, olive oil, salt, and pepper.
3. Divide mixture among 4 squash halves and bake until bubbly, 20 mintues more. Top with pine nuts and pecorino.
Per Serving: 387 calories, 25g fat (8g saturated fat), 20g protein, 916mg sodium, 24g carbohydrates, 5g sugars (0g added sugars), 5g fiber
BROILED PARMESAN TOMATOES
If you're not usually a fan of raw tomatoes, try them broiled. A direct blast of heat brings out the natural sweetness of the fruit along with a little bit of charred flavor. Topping the tomatoes with cheese makes them even more delicious!
Active Time: 10 Minutes
Total Time: 15 Minutes
Makes: 4 Servings
Ingredients:
(a) 1 tablespoon butter
(b) 1 clove garlic, finely chopped
(c) 1/4 cup freshly grated parmesan
(d) 4 small ripe plum tomatoes (3 ounces each), cut in half lengthwise
Directions:
1. Heat broiler. Melt butter in a 1-quart saucepan on low. Add garlic and cook, stirring, until golden; remove from heat.
2. Scatter parmesan on a sheet of waxed paper. Dip the cut sides of tomatoes in garlic butter, then in parmesan; place tomatoes, cheese side up, on a wire rack set in the broiler pan. Sprinkle any remaining parmesan on top; drizzle with any remaining garlic butter.
3. Place the pan under the broiler at the closest position to the heat source. Broil until parmesan is golden, 3 to 4 minutes.
Per Serving: 70 calories, 5g fat (3g saturated fat), 3g protein, 150mg sodium, 4g carbohydrates, 2g sugars (0g added sugars), 1g fiber
BRUSSELS SPROUTS WITH BACON
Brussels sprouts are part of the family of cruciferous vegetables that contain a cancer-reducing sulfur compound called glucosinolates. They are also high in iron, potassium, and folate, which are good for digestion and healthy red blood cells.
Active Time: 15 Minutes
Total Time: 40 Minutes
Makes: 10 Servings
Ingredients:
(a) 2 quarts water
(b) 3 10-ounce containers brussels sprouts, trimmed and cut in half lengthwise
(c) 6 slices bacon
(d) 1 tablespoon olive oil
(e) 2 cloves garlic, finely chopped
(f) 1/2 teaspoon salt
(g) 1/4 teaspoon coarsely ground black pepper
(h) 1/4 cup pine nuts, toasted, for topping
Directions:
1. In a 4-quart saucepan, bring water to a boil on high. Add brussels sprouts, return water to a boil, and cook until brussels sprouts are tender-crisp, about 5 minutes; drain.
2. In a 12-inch skillet, cook bacon on medium until browned. With tongs, transfer bacon to paper towels to drain and cool; crumble.
3. Discard all but 1 tablespoon bacon drippings from the skillet. Add olive oil and heat on medium-high. Add brussels sprouts, garlic, salt, and pepper. Cook, stirring frequently, until brussels sprouts are lightly browned, about 5 minutes. Top with pine nuts and bacon.
Per Serving: About 95 calories, 6g fat (1g saturated fat), 5g protein, 200mg sodium, 8g carbohydrates, 2g sugars (0g added sugars), 3g fiber
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