Live Well Health & Fitness Studio

4 days ago

Low-carb curry chicken with cauliflower rice

If there’s anything more mouthwatering than the combination of ginger, coconut and curry, we don’t know what it is. Be prepared for a stampede to the dinner table!
Bonus: it comes together incredibly quickly.

Ingredients
Curry chicken
• 3 tbsp butter or coconut oil
• 1 yellow onion, finely chopped
• 1 tbsp grated fresh ginger
• 1 red chilli pepper, finely chopped or grated
• 1 tbsp red curry paste
• 450 g boneless, skinless chicken thighs, cut into thirds
• 225 g broccoli, cut into florets
• 75 g fresh green beans, cut in halves
• 750 g canned coconut cream or coconut milk (only use solid part)
• salt and pepper

Cauliflower rice
• 650 g cauliflower
• 75 g butter or coconut oil
• ½ tsp salt
• ½ tsp turmeric (optional)

Nutrition Instructions
Curry chicken
1. Melt butter or coconut oil in a large pan.
2. Add onion, ginger, and chilli pepper and fry until they become fragrant and softened, about 5 minutes.
3. Add curry paste and chicken. Fry until chicken is light brown (5–10 minutes). Add more butter or oil if needed.
4. Add the broccoli and green beans to the pan.
5. Add the coconut cream or milk — only the solid part. Season with salt and pepper, and let simmer for 15 minutes.
6. While the chicken is simmering, prepare the cauliflower rice.

Cauliflower rice
1. Using a grater or food processor fitted with a metal blade, grate the entire cauliflower head, including the stem.
2. Melt butter or coconut oil in a skillet. Add the cauliflower rice and cook over medium heat for 5-10 minutes, or until the rice has softened a bit.
3. Add salt and optional turmeric while frying.
4. You can also cook the rice in the microwave. Put the rice in a glass bowl, cover with plastic wrap, and microwave it for 5-6 minutes. Mix in the butter or coconut oil and let it melt.

Tip!
Sunny turmeric is loaded with health benefits, and makes food look irresistible. But it’s not the only spice you can invite to the party. Try an herbed salt, curry powder, or paprika to mix it up!
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Live Well Health & Fitness Studio

5 days ago

Are you evaluating where you want to be heading? if not, how do you know its the right dirction?

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Live Well Health & Fitness Studio

1 week ago

Looking to get started and not sure how to start, check out our website below for free e-books and our intro offer.

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Live Well Health & Fitness Studio

2 weeks ago

Low-carb Raspberry Cheesecake Swirl Brownies

Here's a truly spectacular and easy low-carb dessert. If you can melt chocolate, you can make this! You won’t need any special order ingredients, a springform pan, or a water bath to enjoy this treat with your loved ones.

Ingredients:
• Brownie batter
• 110 g sugar-free baking chocolate, chopped
• 175 g butter
• 225 ml (200 g) erythritol
• 4 large eggs
• 225 ml (100 g) almond flour
• 2 tsp vanilla extract
• ¼ tsp salt

Cream cheese filling
• 275 g cream cheese, softened
• 75 ml powdered erythritol
• 1 large egg
• 2 tsp vanilla extract
• 1 tsp raspberry extract (optional)
• 1 tbsp lemon juice
• 175 g fresh raspberries

Instructions:
1. Preheat the oven to 175°C.
2. Line a 9" x 13" (20 x 30 cm) baking dish with parchment paper so that the sides come up over the dish and can be used to easily lift the baked brownies from the pan.
3. Use a microwave or a small saucepan to melt the chocolate and butter on low heat.
4. When melted, add the sweetener and stir until the sweetener is dissolved.
5. In a large bowl, mix eggs, almond flour, vanilla extract and salt. When thoroughly mixed, add the melted chocolate mixture and stir to combine. Pour the mixture into the prepared pan.
6. Use a hand mixer or a stand mixer to blend the cream cheese and powdered sweetener. When creamy and smooth, add the egg and mix well.
7. Stir in the vanilla extract, raspberry extract, and lemon juice.
8. Gently fold in the fresh raspberries.
9. Drop large spoonfuls of the cheesecake mixture over the brownie batter. Use a knife to swirl the cheesecake batter into the brownie batter by dragging the tip through the batter in horizontal and vertical lines.
10.Bake for 35 to 40 minutes until set. Do not overbake. Let cool completely before serving.
11. Storage
12.Refrigerate leftovers if for some curious reason you have any!

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