SIMPLE & DELICIOUS KETO DINNER!!!

hey guys hello and welcome to total health with dr. NIC well my purpose is to inspire and power and motivate you to live longer healthier more abundant lives and guys like I said the biggest questions I'm always getting lately is all about recipes all about cooking so as promised I'm here to deliver so today I've got a great recipe for you in fact it's very simple you know one of the things I hear about keto all the time is that it's complicated it's too difficult how do I do this how do I meal plan well what I'm going to show you today is extremely simple because you guys know the saying right K ISS keep it simple stupid well I would never say that's my viewers and I'm never saying it to you so don't hear that well what I want to say is keto is super simple all right keto is super simple so let's think of it that way so I'm here to show you simple recipes less complicated recipes but more importantly healthy recipes I think too many recipes that I see on keto or way too overburdened with with dairy and things like that there's cheese and everything and as I said cheese oh is okay sometimes but so many times people are just pouring it on their food so we're going to keep this simple right ready keto is super simple all right and guys if you like the recipe if you like we talked about on our channel make sure that you please like share comment and more importantly subscribe click that little notification bell so that way you get all the notifications every time we post the video all right so what we're gonna make today is grilled chicken Italian style with garlic and parsley olive oil lemon juice we're gonna make roasted in the pan Brussels sprouts and we're gonna make photos that may be completely new to some of you photos but they are cauliflower mashed potatoes and I promise you that when you try them you're gonna be shocked you're gonna think your self there's no way this can be cauliflower in fact this isn't really mashed potatoes trust me it's gonna be amazing all right so let's go ahead and get started I'm gonna go outside and get the grill going come on out here okay so what I'm gonna do is fire up my Kamat Ojo grill guys I love this grill if you ever get a chance an opportunity to buy one of these are fantastic grill keeps the food really moist keeps it just delicious got a great flavor especially if you add any kind of mesquite wood to it hickory wood cherry oak any it's gonna make it taste even better if not use your grill at home use your pan at home you can pan sear you can cook it in the oven you can cook it on your stove any way you like I just happen to like doing it out here so I'm going to fire this bad boy up and we're going to get cooking here so while the grills heating up what I'm going to do is go ahead and made the marinade for the chicken what this is going to consist of is lemon juice garlic parsley salt pepper and olive oil you can make it any way you like if you want to give it a little bit of Greek Flair you can use oregano you can use thyme you can use rosemary I like to use rosemary a lot in the fall and in the winter because it's got a nice kind of fall earthy kind of taste but I'm just going to use parsley today so what I'm going to go ahead and do give the parsley a nice coarse chop not too much I don't want to have it to where it's too minced up and then what I'm going to do is I'm going to add this to the olive oil I've already got the olive oil in a bowl over here and then what I'm going to do is add my lemon juice now lemon juice you want to add to taste because you can have a varying taste from where it's more acidic or less acidic now I'm going to chop the garlic and what you want to do first is crush the garlic get that nice minced up nice and fine now this sometimes I leave a little chunk here because it is going on the grill so I want to make sure that I'm not going to burn the garlic too much and sometimes if it's too small and too minced up you're going to end up burning it so I might leave this a little bit more in a chunky side so add that to my marinade and then I'm going to add salt and pepper now remember the salt is going on four different pieces so you want to remember that and put enough salt for those four pieces and then enough pepper always taste it cuz you want to make sure that you're seasoned enough so stir this up real quickly and I want to test it make sure that it's seasoned properly that's pretty good but I want to add a little bit more acidity too so I want to add a little bit more lemon juice just a touch more and we'll give this a taste make sure the soul content is good the perfect all right the garlic of course is going to take taste hot garlic is always going to taste top in its raw form but remember it's going to be cooked so now we're going to pour this on top of the chicken and make sure it gets coated evenly on all the pieces so now you can even just poke the pieces to make sure the marinade gets actually inside and so I'm just going to move these around flip them around and make sure that I get marinated on every piece here all right there we go and I'm gonna end up brushing this on the chicken anyway so even if it doesn't get on every single inch of every piece that's gonna be okay because it's gonna get brushed on wallets on the grill alright okay like I said poke some holes in it so that way the marinade gets down inside so that's looking pretty good like that okay so what I'm going to do now is I want to go outside I want to take a look at the grill see how that's looking okay so what I want to start now is the photos or the cauliflower mashed potatoes so this is going to consist of cauliflower salt pepper butter and if you want to make it a little bit more liquidy depending on how much of the steaming you do with the cauliflower you may want to add a little more a little bit less milk almond milk you can add coconut milk whatever you choose I sometimes don't add any kind of milk because I want to keep it as as rich and as thick as possible so what I've done is I've already started boiling water here I'm simply going to take the cauliflower add this to it and what I did is I cut the cauliflower fairly thin so as you can see it's pretty thin there and really I just want to be able to saturate it and get as much water in there quickly as possible so put the cauliflower in cover this up and just let this go it's going to steam I don't know 15 20 minutes you want to check it with a fork to make sure it's fork-tender just like you would with any kind of potato so when you make mashed potatoes you know how to test that so you're going to do the same thing with this here once this is done we'll start adding the ingredients to it in a KitchenAid food processor and it's going to be done really quick and really easy okay so I've got the grill nice and hot it's at about 400 degrees sometimes I go between 400 to 500 depending on the thickness of the chicken breast but this time we're going to stop at about 400 so I'm gonna go ahead and get the breasts on the grill here and we're gonna get these things going I'm just adding a little bit more marinade to the chicken breast and make sure it's evenly coated all the way around of course because of the foil it's gonna flare up a little bit but that's okay close this so as you can see from the smoke I'm really cooking out here so we're gonna give this a little bit of time probably a couple minutes per side I'm going to test it either with a thermometer or I'll be able to check also too just by pressing on it and I'll teach you how to do that in a little bit to see how firm the meat is and let you know if it's done or not all right let's go inside and check on the Brussels sprouts in the cauliflower all right so I'm gonna check on the cauliflower to see if it's getting fork tender yet and that's done that took at least maybe 10-15 minutes at the most so that's finished there so we're gonna go ahead and get this turned off don't want to cooking anymore I'm gonna go ahead and put this in the food processor so that way we can get it into a nice mixture okay so the chicken should be done now so we want to do is check it and I'll show you how I do that so basically what you want to do is you want to poke at it and what I was taught when I used to work in a restaurant business was that if you squeeze your thumb really tightly right here super tight and press on it that's what well done should feel like if you don't put any pressure into it and you press on it that's rare so anything wing anything in between that's either rare medium rare well or well done so you want to use that as a measure now of course you don't want your chicken medium rare or rare you want it well so you want to be able to squeeze it and have that same kind of pressure that's if you don't have a thermometer otherwise you can stick a thermometer in it and check it you want pulcher to be about 165 270 degrees so let's take a look at this and this is looking beautiful so we're just gonna go ahead and take these off and you can see the herbs are nice they're not overcooked because I put herbs on at the end also so get this chicken off and there you go looking beautiful there you have it you see that perfect all right let's close the grill down so we're gonna go ahead and get the cauliflower mashed potatoes going and like I said these are amazing you're not even going to be able to tell the difference between this and real mashed potatoes your guests will help will be amazed so anyway we're going to go ahead and put the mesh the cauliflower in the food processor so we'll get all this in there rack we'll go ahead and just lift it up make sure we get all the liquid out there we go we've got one trying to escape over here and now what I'm going to head do is go ahead and get it blending so all this is blending what I'm going to do is get the salt the pepper and the butter ready I'm just gonna check on it now make sure it's all getting blended properly sometimes if you put too much in here what's gonna happen is you're gonna get partial blending and you need to get some stems so go ahead and don't over overdo it otherwise you're gonna get too much stems in there I'm gonna give this a little bit more time than I'm going to salt pepper it and add the butter all right so let's go ahead and get the salt and pepper in there and a chunk of butter a little bit more can't get key to enough right oh butter is always good all right let's give this a taste Wow I nailed it the first time a lot of times I have to add more salt more pepper a little bit more butter but this is perfect this time I'm just going to give the butter a little bit more time to melt give it another quick stir all right and that is done now what I'm going to do is go ahead and get the brussel sprout started I always save those towards the end because I'll want to make sure they don't get overcooked I could just leave this in here it'll keep it warm the chicken is resting I do a lot of these once I take the chicken or the steak off the grill because what you want to let it do is rest a little bit so I'll leave it on a plate and I put some tin foil over it so just going to move this out of the way all right so let's go ahead and get the brussel sprout started and you know one of the great things about using brussel sprouts and cauliflower is they are your cruciferous vegetables and as you know cruciferous vegetables are fantastic for anti-cancer so you want to fight cancer you want to eradicate it you want to destroy it eat a lot of the cruciferous vegetables which is the kale bok choy Brussels sprouts cauliflower broccoli cabbage those there so we're going to be using two of those in this dinner tonight so what I've done is I've gone ahead and cut the Brussels sprouts in half just like this and taken off the bad leaves so just like this I'm just gonna cut the end of it off and then I'm going to peel off the bad leaves so the ones that have a little bit of discoloration on it or blotchiness you don't want those you want to get rid of those and then all I'm going to do is simply cut it in half be careful not to cut your fingers and put it right in there like that so that's all I've done because what I find is a lot of people who say they don't like Brussels sprouts is because they seasoned them improperly or they leave them whole and you can't get any flavor inside or what they do is they just put it in the oven and cook do you know what out of it and I apologize if I'm insulting anybody with that but you overcook it and I want the Brussels sprouts to have a little bit of a golden-brown color on it but yet still be al dente as we say in Italian which means to the tooth which means I still got some bite it still got some some firmness in it so I've gone ahead and heated up the pan here this time I'm going to use avocado oil because I'm gonna cook it a little higher heat some avocado oil going and just go ahead and get the Brussels sprouts in there and you're gonna start to hear them sizzling right away and then what I'm gonna do is I'm going to prepare my garlic I'm gonna be using in this recipe salt pepper garlic and a little bit of food a chicken stock or you can use bone broth either way bone broth of course it's gonna be better but I only have chicken stock today so we're just going to that so I'm just gonna kick flipped us around get these so that they're coated in the oil and at the same time hopefully we're really cooking you see it up pop up and what we're going to do is look to see if we can get them golden brown on the on the flat side and a lot of times what I do is I just turn them over in advance or that way they're always flat side down so I'm gonna do that right now my family thinks I have hands of like you know asbestos sometimes the way I can cook with my hands and turn things over but it's okay not too hot yet alright so we're gonna let these sit face side down and while that's cooking what I'm gonna do is I'm gonna put the garlic in this this is fantastic if you guys like thin shaved garlic which I do because it tastes so good and at the same time you don't want to sit there and chop it up yourself pampered chef makes a really good garlic slicer this is basic it almost looks like a pencil sharpener and you just take the garlic you put it whole cloves down inside just like that and then you close it and all you're gonna do is as you're pressing down turn it and it's gonna shave the garlic right away so I'm just letting this sit like this what I'm gonna do while it's in the pan is I'm gonna salt and pepper it I typically don't garlic until the end because I don't want to overcook the garlic if the garlic is in there as long as the brussel sprouts are it's gonna go past that golden brown color and when you do that you overcook the garlic it gets bitter so you want to make sure the garlic is just basically tres translucent or a little bit lightly golden so let pepper in here alright give that a little more time and sometimes you know I'll add a little more oil if I feel like it needs a little touch more if it looks a little dry and now they're starting to get golden so which you can see see how they're starting to get golden on this side just like that okay so when I start to see them get golden just flip them around a little bit now I'm going to start to add the chicken stock because a chicken stock or the bone broth is going to steam them a little bit but yet it adds more flavor and it also adds more nutrients especially if you're using bone so a little bit of that not too much I don't want to boil it and I don't want to get my stove coated with the stock as I flip it but I just want to flip it around like this and then we're going to do at this point now I'm going to start to apply the garlic just like this and you can hopefully see this just shaving down and like what it does is it literally shaves it into little tiny slivers maybe you can see that like that just like that and it really comes out beautifully that's a lot of garlic but you know what I'm Italian I like garlic alright it's gonna flip this around a little bit more and basically I'm just looking for the garlic to get cooked at this point because the Brussels sprouts are just about done I don't like to get them like I said too soft I might want to add just a little bit more stock to this just to give it a little bit more of a steam just like that and that's pretty much done alright so what I'm gonna do now is I'm gonna go ahead and plate this all together I'm gonna show you the finished product alright so I'm just adding a little bit more cauliflower mash here and we are done here and tell you what guys I wish you could smell this this is absolutely amazing I'm gonna hold it up a little bit so you can see it we've got the beautiful parsley the garlic isn't overcook the chicken has just got the beautiful grill marks in it perfectly cooked here if I do say so myself garlic on top of the Brussels sprouts caramelized not too much you want them to be al dente where they have a little bit of that bite a little bit of firmness and the cauliflower mash guys this is a perfect keto meal and if you want to add more fat to it go right ahead you can drizzle more olive oil on a chicken you can drizzle olive oil or avocado oil on the Brussels sprouts you could add more butter to the cauliflower mash you can make this as fat rich as you want and feel good about it because this is a healthy healthy hmm healthy meal you're gonna love it anyway try it out let me know what you think give me your comments like share comment and subscribe and guys let us know what we're doing right let us know we're doing wrong let us know as you could do better and just let us know how we're doing alright we love and appreciate you thanks so much for supporting my channel thank you so much for helping it grow by literally hundreds and hundreds and hundreds of new subscribers every day we're growing by leaps and bounds and I have you to thank so I appreciate it I love and appreciate you god bless take care and watch out for our next recipes bye bye

Channel: Total Health with Dr. Nick

Views: 129,623

Rating: 4.9573579 out of 5

Keywords: Keto Diet, Ketogenic diet, keto dinner, Thomas Delauer, Dr. Eric berg dc, mercola, Dr. Josh Axe, weight loss, burn fat, Keto, keto recipes, keto meals, keto meal prep for beginners, keto diet meal plan, keto diet for beginners, keto meal prep for weight loss, keto diet meal prep, ketogenic diet recipes, ketogenic meal plan, how to meal prep for keto, keto meal plan, ketogenic meal prep, ketosis meal plan, easy keto recipes, ketogenic diet meal plan, keto meal prepping

Id: Uwe0XCntfNM

Length: 19min 4sec (1144 seconds)

Published: Sun Jan 06 2019