#KETO MEAL PREP | #WEIGHTLOSS | #LCHF | #SUGARFREE | #EASYMEALPREP
Channel: The Low-Carb Sweet Spot
Date: 06/10/2019

There's a lot of detail to cover as there are several recipes detailed in this video, but I will note all vital info. below.

I love bringing you guys singular recipes, but a lot of you mentioned a need for a meal prep video.

TIMESTAMP LINKS ARE LIVE & WILL TAKE YOU 2 THAT EXACT POINT IN THE VID.

- Boil eggs until hard, 10 mins. (or your preference)

The fish is quite salty and is flavorful enough to carry the dish, but I always add seasonings to the eggplant, anyway (e.g., onion and garlic powder or pepper).

You can just slice a ripe avocado when ready to eat, and you have a really well-balanced keto meal for breakfast, brunch, or whenever.

Meal # 2: Asparagus & Butter Sauce (starts at 2:35) | Creamy Keto Risotto (starts at 7:36) | Lemon Garlic Wings (starts at 4:49)

- Chop bottoms away from asparagus stalks. Rinse and dry stalk and then place them on a baking pan lined with parchment paper.

- Preheat oven to 225 degrees F

- Make a simple garlic and butter sauce:

- 2 tbsp, Kerrygold butter (salted)
- 2 tsp, grapeseed oil
- 2 tsp, Flavor God (lemon garlic)
- 2 tsp, Old Bay seasoning 
- 1/3 tsp, Kosher salt (coarse)

You'll need two bunches of asparagus per tray and serving of butter sauce, as noted below.

Cut the base of asparagus to get rid of harder parts, then drizzle asparagus with butter sauce and sprinkle on kosher sea salt. 

Bake asparagus at 225 degrees F for about 15 mins., flip stalks, and bake for another 10 mins.

Chicken WIngs (starts at 4:49): 

Brine: Soak wings and drumlettes in Bubblie's pickle juice (https://amzn.to/2oYSsUA) for at least 30 minutes to tenderize the meat.

Chicken & Seasoning:

- 1 pack, BARE chicken wings, and drumlettes
- 1 + 1/2 tsp, kosher sea salt
- 1 tbsp, Flavor God (Garlic Lemon)
- 2 tsp, onion powder
- 2 tsp, Old Bay seasoning

Keto Frying Dredge:

- 1/4 cup, pork rinds
- 1/4 cup, parmesan cheese
- 1/4 tsp, kosher sea salt
- 1 tbsp, Flavor God (Lemon Garlic Seasoning)
- 1/2 cup, coconut flour (finely-milled)

- Once brined, dry chicken off with a paper towel and season

- Season chicken with FG (Garlic Lemon), Old Bay seasoning, onion powder, and a pinch of kosher salt

Preheat a pot with oil over medium heat. I used grapeseed oil because of its high smoking point.

I heated the oil for about five minutes, then flicked a few drops of water into the pan to test whether the oil was ready.

Deep fry wings for 5 + 1/2 minutes and set aside to rest on a cooling rack.

Cauliflower Risotto:

- 1 bag, Alexia (parmesan) cauliflower risotto
- 3/4 cup, heavy cream
- 1/4 cup, parmesan cheese
- 1/4 cup, Italian blend cheese
- 1 oz, cream cheese (plain)
- 1/4 tsp, kosher sea salt

Stir occasionally for about 20 minutes, or until risotto is tender but not mushy.

I chopped white onion, red onion, green peppers, and cucumbers individually and set them in the fridge. I store each item in separate containers, so they're ready whenever I need them throughout the week.

Meal #3: Prosciutto, Cheddar and Cucumber Wraps with Mayo (starts at 11:08)

I just laid down about six thin slices of prosciutto and then added mayo, along with cheddar and cucumbers.

I then rolled up each wrap and was good to go.

Baked Chicken (starts at 13:04) and Mac & Cheese (https://youtu.be/J9x2CMfDDZY)

I used ACV and lime juice to brine the chicken for about an hour.

I then seasoned the chicken with oregano, Old Bay, kosher sea salt, onion powder, FG (Lemon Garlic), herbs de Provence.

Bake chicken at 225 degrees F for approximately 45 to 50 minutes. Baste and flip the chicken at the 20-minute mark.

Mama's Mac & Cheese recipe: https://youtu.be/J9x2CMfDDZY

Butter Pecan Dat Bombs: https://youtu.be/s7Q6pZIVPFk  

PRODUCTS USED: 

- Flavor God (Garlic Lemon) seasoning: https://amzn.to/2Om1XHM
- Foodsaver (food sealer): https://amzn.to/2Vj7aS4
- Mixed Herb Olives: https://amzn.to/2AYwK5T
- Choc Zero SF Syrup (Butter Pecan): https://amzn.to/2Oqjkas


By the way, if you're looking for delicious noodles for mac & cheese, try - LOW CARB BREAD CO. (ELBOW NOODLES): https://amzn.to/30jKTJb

BUY THE BUTTER PECAN FAT BOMBS ON ETSY: https://www.etsy.com/listing/658639410/butter-pecan-fat-bomb-lchf-keto-qty-20-5?ref=shop_home_feat_2&frs=1

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