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3 Keto-Friendly Recipes for Lunch


PREP TIME: 15 minutes 
COOK TIME: 30 minutes 
While moving into our new place, we got a little too obsessed with going to Whole Foods for their epic lunch buffet and  eating until we couldn’t eat any more. One of my favorites quickly became their Cilantro Cauliflower Rice. Unlike most  cauliflower rice dishes I’d tried, it was served cold. I had that rice every darn day and never got sick of it. Paired with spicy  chicken thighs as it is in this recipe, it can’t be beat!

1 medium head cauliflower (about 1½ lbs/680 g), or 3 cups (375 g) pre-riced cauliflower 
⅓ packed cup (27 g) chopped fresh cilantro leaves and stems 
¼ cup (60 ml) avocado oil 
2 tablespoons lime juice 
2 green onions, sliced 
½ teaspoon finely ground sea salt 
¼ teaspoon ground black pepper 
2 tablespoons avocado oil 
1 tablespoon lime juice 
1½ teaspoons chili powder 
1 teaspoon garlic powder 
2 teaspoons erythritol 
2 teaspoons hot sauce 
¾ teaspoon ground cumin 
½ teaspoon paprika 
¾ teaspoon finely ground sea salt 
¼ teaspoon ground black pepper 
1 pound (455 g) boneless, skinless chicken thighs

1. If you’re using pre-riced cauliflower, skip ahead to Step 2. Otherwise, cut the base off the head of cauliflower and  remove the florets. Transfer the florets to a food processor or blender and pulse 3 or 4 times to break them up into small  (¼-inch/6-mm) pieces. 
2. Put the riced cauliflower in a large saucepan and cover completely with water. Cover with the lid and bring to a boil  over high heat, then reduce the heat to medium and simmer for 5 minutes, until fork-tender. (You don’t want to let it get  mushy!) Once done, drain, pressing the cauliflower with the back of a spoon to get out as much water as possible.  Transfer the drained cauliflower to a large mixing bowl and place in the fridge to cool. 
3. Make the chili lime chicken: Combine all the ingredients but the chicken thighs in a large frying pan. Whisk to  combine, then add the chicken and turn to coat. Cover and set over low heat for 25 minutes, until the chicken reaches an  internal temperature of 165°F (74°C). 
4. After 20 minutes, pull the cooked cauliflower out of the fridge and add the remaining ingredients for the cauliflower  rice salad. Toss to coat, then divide evenly among 4 bowls. Top each bowl with one-quarter of the chili lime chicken and  drizzle with a bit of the pan sauce. Serve!

STORE IT: Keep the chicken and cauliflower rice salad in separate airtight containers in the fridge for up to 3 days or in  the freezer for up to 1 month. 
REHEAT IT: Wonderful enjoyed cold, or transfer a single serving of the chicken to a microwave-safe dish, cover, and  microwave for 1 minute. Serve the chicken alongside the chilled cauliflower rice salad. 
THAW IT: Place in the fridge and allow to thaw completely, then follow the reheating instructions above. 
PREP AHEAD: To prepare the cauliflower for the salad ahead, complete Steps 1 and 2 and store in the fridge for up to  1 day before serving. 

To prepare the chile lime chicken ahead, place all the ingredients for the chicken in a large zip-top freezer bag and freeze  for up to 1 month. When ready to make the rest of the recipe, thaw the chicken completely in the fridge before picking up at  Step 3.

Per serving:   
calories: 268 | calories from fat: 124 | total fat: 13.8 g | saturated fat: 2.5 g | cholesterol: 96 mg sodium: 454 mg | carbs: 10.4 g | dietary fiber: 5 g | net carbs: 5.4 g | sugars: 4 g | protein: 25.7 g 


PREP TIME: 10 minutes 
COOK TIME: 10 minutes 
Served hot or cold, this salad is one of our favorites here at home. We like to enjoy it warm when I first make a batch, then  cold for all the leftovers. To make a full meal out of this salad, I generally serve it with sliced deli meat and a simple mustard  sauce.

2 medium rutabaga (2 lbs/910 g), peeled 
1 teaspoon finely ground sea salt 
1 small red onion, finely diced 
¼ cup (60 ml) apple cider vinegar 
¼ cup (60 ml) avocado oil or olive oil 
4 green onions, sliced 
1 tablespoon Dijon mustard 
1 teaspoon erythritol 
¾ teaspoon ground black pepper 
1 tablespoon plus 
2 teaspoons Dijon mustard 
1 tablespoon plus 
2 teaspoons mayonnaise 
10 ounces (285 g) thinly sliced deli ham or other meat of choice

1. Cut the rutabaga into ½-inch (1.25-cm) cubes, place in a large saucepan, cover completely with water, and add the  salt. Cover with the lid, bring to a boil over high heat, then reduce the heat to a simmer and cook for 10 minutes, or until  fork-tender. 
2. Meanwhile, place the remaining ingredients in a large salad bowl. Once the rutabaga is cooked, drain completely  and transfer to the salad bowl. Toss to combine, then divide among 5 plates. 
3. In a small bowl, mix together the mustard and mayonnaise. 
4. Serve the ham slices alongside the salad with 2 teaspoons of the mustard sauce.

make it EGG-FREE: 
Use egg-free mayonnaise . 
make it LOW-FODMAP: 
Omit the red onion. Use only the green parts of the green onions. Check the ingredients of the ham to ensure it’s safe. 

Per serving, made with avocado oil and homemade mayonnaise, with ham:   
calories: 296 | calories from fat: 167 | total fat: 18.8 g | saturated fat: 3.2 g | cholesterol: 33 mg sodium: 1377 mg | carbs: 19 g | dietary fiber: 5 g | net carbs: 14 g | sugars: 10 g | protein: 14 g 


PREP TIME: 10 minutes 
A perfectly light lunch for any day of the year! I stock up on canned salmon when it’s on sale and save it for recipes like this  one—easy to make and loaded with calcium. If you don’t want to use mayonnaise, try using Herby Vinaigrette & Marinade  or Lemon Turmeric Dressing & Marinade in its place.

12 ounces (340 g) canned salmon (no salt added) 
3 tablespoons prepared horseradish 
1 tablespoon chopped fresh dill 
2 teaspoons lemon juice 
½ teaspoon finely ground sea salt 
½ teaspoon ground black pepper 12 butter lettuce leaves (from 1 head) 
½ cup (105 g) mayonnaise

1. Place the salmon, horseradish, dill, lemon juice, salt, and pepper in a medium-sized bowl. Stir until the  ingredients are fully incorporated. 
2. Set the lettuce leaves on a serving plate. Fill each leaf with 2 tablespoons of the salmon salad mixture and top with  2 teaspoons of mayonnaise. 

STORE IT: Keep in an airtight container in the fridge for up to 3 days.

make it AIP: 
Omit the black pepper. Replace the mayonnaise with Lemon Turmeric Dressing & Marinade  
make it EGG-FREE: 
Use egg-free mayonnaise

Per serving of 3 filled lettuce cups, made with homemade mayonnaise:   
calories: 314 | calories from fat: 239 | total fat: 26.5 g | saturated fat: 4.6 g | cholesterol: 33 mg sodium: 526 mg | carbs: 4.4 g | dietary fiber: 1.1 g | net carbs: 3.3 g | sugars: 1.8 g | protein: 14.6 g. 

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