Here is a quick, easy meal that I like having to get all the green vegetables in that you need on a healthy Ketogenic diet. Vegetables (mostly green, leafy and above ground) are not the enemy, we need them to help us utilise the fats properly. Before you get cracking on the recipe, here is some useful information on vegetables and which type are good to eat and which type in more moderation.
The stir fry I made was enough for two people, looks like alot of veg but not when you divvy it between two people.
Understand Serving Sizes
The foods listed below state the net carb count per 100 grams. How much 100 grams really is will vary depending upon the low carb food. For example, 100 grams equals roughly
- One medium tomato
- One cup raw, leafy green vegetables (kale, spinach or lettuce)
- One-half cup cooked orange or green vegetables (broccoli, carrots or pumpkin)
- Half of a starchy vegetable (sweet potato, potato)
For example, 100 grams of sweet potato contains 17 grams of net carbs. Therefore, you might be tempted to eat a sweet potato with grass-fed butter as a treat — but you can only eat half! Eating the entire sweet potato would double the net carb count to 34 grams, well over your daily allotment.
What vegetables are good on a keto diet? There’s a simple rule:
- Above ground vegetables are generally lower carb and therefore the best keto options.
- Below ground vegetables, a.k.a. root vegetables, contain more carbs and should be consumed with care, especially potatoes and sweet potatoes.
Carb counts are provided as net carbs per 100 grams (3½ ounces) serving.
For example, 100 grams of asparagus contain 2 net carbs while 100 grams of broccoli contain 4 net carbs.
Starchy, high-carb vegetables, like potatoes, peas, corn, yucca, parsnips, beans, yams, and legumes are great, nutritious whole foods that work well in the regular diet —however, their elevated carbs make them a no-go for achieving ketosis.
So back to this quick and easy meal…
STIR FRY INGREDIENTS:
- 1 good sized chicken fillet, skin on, if not add some coconut oil.
- 1 tablespoon coconut oil for cooking
- 1 stick of celery
- 1 small red chilli (I leave seeds in)
- 1/2” knob ginger finley chopped
- 2 Cloves Garlic minced
- a cup of sliced green cabbage
- 1 slice of red capsicum
- 1 small zucchini cut into cubes
- 1/4 of a medium carrot cut into thin lengths
- 2 button mushrooms sliced
- 1/4 small brown onion sliced
- Soy, Garlic and ginger Marinade*, 1/4 of a bottle
NOTE: * I found some Walden Farms Soy, Garlic and Ginger marinade that is granted, fat free however, it’s also low carb. I’m not a real fan of soy products either as it can muck around with your estrogen (that doesn’t exclude men either). Anyway, I used it sparingly and I don’t have it daily.
- Fry the chicken in the coconut oil (always try to cook at lower temperatures to save the oils from Oxidation ) – see note below on the “smoke point” of oil.
- Just quickly throw in the chilli, ginger and garlic cook for only a minute then in goes everything else, mixing it around so that everything is coated in the coconut oil. Stir fry this for only around 5 minutes or or until the bits of cabbage look a little opaque.
- Stir in the 1/4 bottle of marinade and coat everything well.
- Serve up, all done!
NOTE: The smoke point is the temperature at which a cooking oil begins to break down and degrade. As oils degrade they become carcinogenic, release free radicals, and can also trigger inflammation in the body. coconut oil has a smoke point of about 350 degrees F (171 C), which means it is not suitable for high temperature cooking but pairs well with stir frying vegetables.