30-Minute Easy Slow Carb Roast Chicken

Slow Carb Roast Chicken

This recipe is ridiculously simple and very tasty.  A perfect inaugural slow carb roast chicken for a bachelor or bachelorette new to cooking.  So easy and so well received that my friend’s non-cook boyfriend asked me to teach him to make it.  This dish is great served with green beans and roast veggies.

30-Minute Easy Slow Carb Roast Chicken

Ingredients

  • 1 t ghee (optional)
  • 1 Tbs olive oil
  • 2 large chicken pieces on the bone (chicken Maryland is what I use)
  • Roasting vegetab les – whatever you have on hand (onions, carrots, parsnips or and ear of corn chopped up into two inch sections all work well and fit into Slow Carb.  If you’re aren’t Slow Carbing or have guests, it’s nice to add potatoes as well )
  • Everyday Seasoning Blend or other seasonings.   See below.

Instructions

  1. Preheat oven to 220 C or 425 F.
  2. If you plan on roasting veggies, peel and chop into small pieces roughly the same size and put in a medium-large baking dish (it is important that the pan is big enough so that there is plenty of room for veggies to crisp.) Toss with a bit of macadamia nut oil.  Pop in the oven while you prep the chicken.
  3. Season chicken with seasoning blend.  I use a premade blend of sea salt, peppercorns, dried onion, garlic, parsley and oregano called Everyday Seasonings sold at Aldi.  You can make your own by filling a grinder with those spices.  Alternatively, I like Penzey’s Mural of Flavor or season on your own any way you like.   Any poultry seasoning free of sugar and fillers is fine.  Even plain old salt and pepper tastes great.
  4. Place ghee and oil in a non-stick frying pan over medium heat. Add chicken and brown for 2 minutes each side until golden.
  5. Transfer to baking dish with the veggies.  Reduce heat to 175 C or 350 F.  Roast for 15 minutes, and then stir veggies and flip the chicken pieces over. Roast for 15 minutes longer and then remove from the oven and serve.
https://www.slowcarbmealplanner.com/30-minute-easy-roast-chicken/

**Note: I like crispy, caramelized veggies so I will sometimes stir more often, but this isn’t necessary.

My Favorite Slow Carb Chili Recipe

Chili is often a staple for those of us on a Slow Carb Diet.  It’s family-friendly, party-friendly, super-easy, and by making a batch or two early in the week and portioning it out for lunches, you have your weekly meals planned.

While chili is a familiar food, everyone seems to have their own recipe.  Here’s mine – a bit more ingredients than most use, but I think it gives the chili a bit more depth than most chilis.

If you’re concerned about the cocoa powder, leave it out, but if you use pure baking cocoa with no added sugars or fillers, you’re actually getting yourself a mighty dose of antioxidants that shouldn’t cause your blood sugar to spike.

Slow Carb Chili

Slow Carb Chili

My Favorite Slow Carb Chili Recipe

Yield: 4 servings

Ingredients

  • 1 Tbs olive oil or macadamia nut oil
  • 1 lb of lean ground beef or turkey
  • 1-2 can of beans, rinsed – OR LEAVE OUT COMPLETELY FOR FEWER CARBS
  • 1 large onion, chopped
  • 4 cloves garlic, finely chopped
  • 1 t ground cumin
  • 1 t paprika
  • 1 t cocoa
  • ½ t dried chilli flakes
  • Cayenne pepper to taste (I use about ½ t)
  • 1 t dried oregano
  • 1 t onion powder
  • 1 t garlic powder
  • 1 bay leaf
  • 1 can diced tomatoes
  • 1 small can tomato paste
  • 1 c water or beef stock
  • Sea salt to taste
  • Fresh ground pepper to taste

Instructions

  1. Heat the oil in a large pot over medium heat. Add onion and cook until translucent. Add garlic and cook another minute until fragrant.
  2. Add the dry spices and cook another minute until you can smell the spices.
  3. Add the beef and cook just until it’s cooked through. Add tomatoes. Cook for about 5 minutes, stirring regularly.
  4. Add tomato paste, beans, water or stock and the bay leaf and some fresh ground pepper and bring to boil. Once chilli begins to boil, turn down the heat and simmer for about 20-25 minutes, stirring occasionally.
  5. Serve or portion out for lunch servings during the week.
https://www.slowcarbmealplanner.com/my-favorite-slow-carb-chilli-recipe/

 

Homestyle Slow Carb Lentils


This is a simple lentil recipe I came up with to utilize the leftover carrots, celery and onions I have from making veggie stock, chicken stock or roast chicken.  I call these “homestyle lentils” because they have a savory, wholesome roast chicken flavor.

Feel free to experiment with different quantities and seasonings.  I don’t normally measure, just throw in whatever leftovers I have laying around.  I’ve included approximations to get you started.

You can use canned or fresh dried prepared in this way.  If you use dried lentils, about 1 cup dried will do.  Just cook them before beginning the recipe as it assumes you are using cooked lentils.

Homestyle Slow Carb Lentils

Ingredients

  • Lentils  4 cups cooked
  • Leftover roast veggies 1-2 cups
  • 2 cups broth or stock
  • 1-2 Cloves of garlic (if there’s none in your roast veggies)
  • 1 Tbs Macadamia nut oil
  • 1 Tbs dried Italian herbs (I prefer Penzey's Tuscan Sunset)
  • 1 t sea salt or veggie salt

Instructions

  1. Heat oil in a medium sized pot.  Add garlic if desired.  Once it becomes golden, add veggies and stir over medium heat until warm.
  2. Add spices.
  3. Add lentils.
  4. Add broth or stock and heat until pot reaches a slow boil.
  5. Reduce heat and simmer for about 20-30 minutes.
  6. Add salt and pepper to taste.
https://www.slowcarbmealplanner.com/homestyle-slow-carb-lentils/

Slow Carb Steak – Pepper Crusted Beef Fillet

A properly cooked slow carb steak is a delight to your mouth!
This is a really simple but flavorful Slow Carb steak recipe.  The trick is in not overcooking the steak.   I prefer mine medium rare.

A nice cut of grass fed beef, properly cooked, doesn’t need a whole lot of extras to taste amazing.   A friend’s dad used to say that if a steak requires A1, it wasn’t cooked properly. I have a similar philosophy about coffee and cream…

Anyway, you can cook this in terms of how you like it done however you prefer, just watch for burning the outside if you like your inside well done. If you’ve never had a steak with just some salt and pepper, then you haven’t experienced what good meat really tastes like. Do let us know after you’ve tried it!

Slow Carb Pepper Crusted Beef Fillet

Yield: 4 servings

Ingredients

  • 2 Tbs whole black peppercorns
  • 1 Tbs sea salt
  • 3 Tbs olive oil or macadamia nut oil
  • 4 beef fillet portions, approx 4 oz each

Instructions

  1. Crush the peppercorns and salt in a mortar and pestle or food processor to a medium-fine texture. Mix with 2 tablespoons of oil and press onto both sides of the beef fillets.
  2. Heat the remaining1 Tbs oil in a large fry pan over medium-high heat. Cook the beef fillets 3-4 minutes each side for medium or until cooked to your liking. Make sure the fan is nice and hot before you add the steak.
  3. Serve.
https://www.slowcarbmealplanner.com/slow-carb-pepper-crusted-beef-fillet/

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Arugula Salad With Grilled Chicken, Walnuts, White Beans, and Tomatoes

Arugula Salad With Grilled Chicken, Walnuts, White Beans, and Tomatoes | slowcarbmealplanner.com
Here’s a really great slow-carb friendly lunch recipe. You can use it for dinner too, but people get really keen on having a bunch of lunch recipes (in my own life there really isn’t much difference between the two), so I’m calling it a lunch recipe.

It’s got everything you want: protein, veg, legumes, and some healthy fat. Good portions of each, as well.

I like arugula because it’s kind of spicy. It takes an otherwise bland-tasting lettuce and kicks it up a notch.

This was thrown together (as you can kind of tell from the photo) at work, and all I did was buy pre-cooked chicken strips with the rest of my ingredients. Each ingredient works really well, and as you eat it, it feels hearty.

And watch for a whole bunch of your co-workers to comment on how healthy you’re eating and how good it smells.

Egg-Free Slow-Carb Breakfast: Almond Porridge

Egg-Free Slow-Carb Breakfast: Almond Porridge

Ingredients

  • 1 c almond meal (for a coarser mouthfeel, you can also just grind up almonds in a food processor)
  • Cream from one can of full-fat coconut milk (the stuff you skim off the top of the can after it’s been in the fridge)
  • an optional bit or two of stevia
  • 2 tsp cinnamon
  • pinch of ground nutmeg

Instructions

  1. In a saucepan, heat the coconut cream until it “melts” and gets liquidy. Then add the almonds and sweetener. Mix until combined thoroughly. Stir and cook on medium for about 5 minutes.
  2. When it thickens up a bit and you’re almost ready to take it off, add the seasonings and stir it together.
https://www.slowcarbmealplanner.com/arugula-salad-with-grilled-chicken-walnuts-white-beans-and-tomatoes/

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Tandoori Chicken Skewers with Broccoli and Cauliflower Couscous

Tandoori chicken with broccoli and cauliflower couscous

Indian food is one of my favorite kinds to eat on slow-carb. I got the idea for the “couscous” one day, and I was really quite pleased (and slightly surprised) at how it turned out. I used a food processor to grate it, and the texture was lovely. Not quite as grainy as couscous, but that could also depend on how much you cook it.

For the tandoori spice, be careful to read labels when you buy it. The first one I looked at had wheat and sugar in it. The second only had the spices.

So here’s one of my favorite slow-carb diet chicken recipes:

Tandoori Chicken Skewers with Broccoli and Cauliflower Couscous

Prep Time: 20 minutes

Cook Time: 10 minutes

Total Time: 30 minutes

Yield: 4

Ingredients

  • 1 1/4 lb skinless chicken thighs cut into chunks (maybe 4 per thigh)
  • 2 Tbsp tandoori spice mix
  • 1 medium red onion, cut into 16 wedges
  • olive oil
  • 1 Tbsp ghee
  • 1/2 head grated cauliflower
  • 1/2 head grated broccoli

Instructions

  1. Put the chicken cubes and the spice mix in a plastic bag that you can shake up to coat well. Refrigerate at least an hour, but up to 8 so it can get all that spicy goodness!
  2. Preheat the grill or use a broiler. Thread chicken and onion on skewers, ideally 8 skewers. Brush olive oil lightly on the skewers before grilling.
  3. Place them on the grill under the broiler until the chicken is cooked through, about 8 minutes.
  4. Steam the cauliflower and broccoli until tender. Melt the ghee in a pan, and optionally temper it with some chili. Then toss the veggies in the ghee. Season with some salt and pepper and serve the skewers over the bed of vegetables.
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Rich and Decadent Slow Carb Lamb Chops with Mushrooms and Herbs


This  great meal for a special occasion or entertaining when you want to pretend you aren’t on a diet, this recipe is “lick the plate” delicious.  Seriously, I’ve had guests ask me if it’d be rude for them to lick their plates!

I initially started making this recipe because I wanted to find a way to use all the fresh herbs I was growing on my balcony.  Fresh is always best and more flavorful, but you can certainly used dried as well.

Rich and Decadent Slow Carb Lamb Chops with Mushrooms and Herbs

Yield: 2 servings

Ingredients

  • 6 -8 lamb chops (lamb bbq chops)
  • 1 small onion, chopped
  • 4 cloves of garlic, minced
  • 1.5 cups sliced mushrooms
  • 1 Tbs finely chopped rosemary
  • 1 Tbs finely chopped parsley
  • 1 Tbs finely chopped thyme
  • 2 Tbs butter or ghee
  • 1 Tbs macadamia nut oil
  • 1 cup dry red wine

Instructions

  1. If there’s a lot of visible fat on the edges, you can cut it off, but I usually leave a bit of marbling in the middle.   Perfectly OK for Slow Carbing.
  2. Season the chops well with salt and freshly ground black pepper. Heat the oil in a large frying pan on medium-high. When quite hot, put in the chops and sear them on both sides till golden brown. Remove the chops to a warm plate.
  3. Reduce the heat to low, and remove any excess fat.  Add the onion and garlic. Cook, stirring occasionally until caramelized a bit. Increase the heat to medium, and add the mushrooms. Sauté for until golden brown – about 5 minutes.
  4. Put the chops back in the pan, pour on the red wine, and sprinkle on the rosemary, parsley and thyme. Season with salt and pepper. Cook for a couple of minutes until the sauce has thickened a bit.  You may need to turn the heat up a bit to get the sauce to thicken. Stir in the butter.
  5. Serve chops covered with mushrooms and sauce alongside a simple vegetable, such as green beans or a green salad.
https://www.slowcarbmealplanner.com/rich-and-decadent-slow-carb-lamb-chops-with-mushrooms-and-herbs/