Pedersen - Keto Lunches: Grab-And-Go, Make-Ahead Recipes for High-Power Low-Carb Midday Meals

Whether special keto-friendly off-the-shelf (or from-the-freezer) options or prepared delivery services or even keto meal kits, letting someone else do the work makes keto eating easy. But, but, but,... outsourcing meal-making is expensive. It also puts you at the mercy of someone elses ingredients. Making your own food not only saves you money but also lets you use your favorite flavors, while avoiding those ingredients that you dont like or that dont agree with you.Learn the recipes in this chapter and youll always have something to eat. I like to spend a couple hours over the weekend making these ahead of time, so during a busy week I can truly just grab and go.THE PERFECT HARD-BOILED EGG Makes: 8 servings You can use this method to make as many as youd like, be it just one egg or a dozen.

It works on eggs of any size. 8 eggs Place the eggs in a 2-quart saucepan just large enough to contain them without touching each other. Cover them with cool water by 1 inch. Slowly bring the water to a boil over medium heat. When the water has reached a boil, cover the pot and remove it from the heat. For extra large eggs, let sit for 1416 minutes, depending up on how hard you like the yolk.

For large eggs, let sit 1012 minutes. For medium eggs, let sit 68 minutes. Transfer the eggs to a colander in the sink and let cold water run over them to stop the cooking process. You can even plunge the eggs into an ice bath, which some people say makes them easier to peel. Serve immediately or place in a container or egg carton in the refrigerator for up to one week. PER SERVING: 78 calories, 6g protein, 5g total fat, 1g total carbohydrateCHICKEN BONE BROTH Makes about 3 quarts This is a great beginners bone broth recipe, one that will create a lovely chicken broth that can be used as an ingredient or enjoyed alone.

To add great flavor depth to the broth, freeze leftover bones from T-bone steaks, pork shoulders, chicken wings, and such in an airtight container and use a variety of bones. 1 (4-pound) chicken, whole, or the carcasses of two or three chickens (parts or whole, such as from a rotisserie chicken) 1 medium onion, peeled and quartered 2 stalks celery, quartered 1 teaspoon whole black peppercorns 13 tablespoons salt (Start with 1 tablespoon and adjust with more as needed at the end of cooking.) OPTIONAL: The green stalk from leeks or scallions (as many as youd likeeven just onewill make your broth more savory; just make sure they are clean), parsley stems, thyme sprigs left whole, fennel fronds, bay leaf Place all ingredients in a large stockpot and cover with about 4 quarts of water, or until all ingredients are covered by about 1 inch. Place the pot over high heat, cover with a lid, and cook until it comes to a rolling boil. Reduce the heat to a simmer and cook for 4 hours. If desired, skim off any fat that collects on the top during the cooking process. After 4 hours, turn off the heat and allow the broth to cool in the pot for 90 minutes or more.

Carefully strain out the solids, using a strainer such as a spider or pour the broth into a colander set over a large bowl. Decant the broth into a large container or into individual 1-cup serving containers. Store the broth in the refrigerator for up to three days. If storing longer, freeze it. PER SERVING (1 CUP): 17 calories, 3g protein, 0g total fat, 1g total carbohydrateHow to clean leeks If youve ever purchased fresh leeks, you know that dirt often hangs out between the sheathlike leaves. The best way to clean leeks is to chop them (unwashed), place the chopped leeks in a large bowl, and add cold water.

Agitate the water with your hands, aggressively moving the chopped leaks around. Wait ten minutes, and all the dirt will have fallen to the bottom of the bowl. Gently lift out the cut leaks (being careful not to disturb the sediment at the bottom of the bowl) with a handheld strainer, slotted spoon, or spider,. Transfer the leeks to a colander and let them drain until dry. MAKE-AHEAD CHICKEN THIGHS about 6 (1-cup) servings If youre someone who likes convenience, batch cooking is a lifesaver. Making a batch of these chicken thighs not only ensures something healthy to eat but also gives you a building block for many of the recipes in this book.

Go ahead and play with the seasonings if youd like. If youre not using the finished chicken in another recipe, plan on two thighs per serving. cup melted butter, coconut oil, macadamia nut oil, bacon fat, or avocado oil, plus additional for greasing the pan 38 garlic cloves, minced 3 tablespoons soy sauce or coconut aminos Black pepper or red pepper flakes, to taste 2 teaspoons fresh rosemary, chives, basil, parsley, thyme, or cilantro, chopped 3 pounds boneless, skinless chicken thighs Preheat the oven to 425F. Lightly grease a large baking pan with your fat of choice. In a medium bowl, whisk together the butter, garlic, soy sauce, pepper, and rosemary. Arrange the chicken in the baking pan.

Pour the butter mixture over the chicken, coating the pieces thoroughly. Bake the chicken for 25 minutes, then turn the chicken thighs, basting with the pan juices. Return to the oven and bake for an additional 20 minutes or until the juices run clear. Remove the pan from the oven and allow the chicken to cool before placing it in a covered container. Keep in the refrigerator for up to five days.