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So with the holidays right around the corner, there are many people that don’t celebrate. Instead, ordering Chinese food is a tradition among households both in North America and across the pond! So I decided to make my own keto chinese dinner!

This recipe includes: Sesame fried chicken, cauliflower fried rice & garlic broccoli.

Up until recently, I didn’t want to deep fry anything but I found some avocado oil and my friends over at KetoVale had a great idea of using protein powder to deep fry. I keep seeing this as a huge success, so I decided to try!

Please, please, please remember to use precautions when deep frying. Peanut oil and refined avocado oil are the best 2 kinds to fry with because they have a higher smoke point. Please keep a lid nearby to extinguish any flames.

What you’ll need:

SESAME FRIED CHICKEN

  • 3 chicken breasts – chopped
  • 2 eggs – beaten
  • 6 tbsp (not the scoops, actual tbsp) unflavoured whey protein
  • 2 tbsp almond flour
  • 1 tsp chilli powder
  • 1 tbsp garlic powder
  • 1 tbsp onion powder
  • salt pepper
  • 1 (ish) cups of peanut or avocado oil for frying

Sauce: 

  • 1/2 (90g) cup brown sugar substitute (I used sukrin gold)
  • 1/8th cup (25g) sugar substitute
  • 1/2 cup (118ml) coconut aminos
  • 1/2 tsp xanthan gum
  • 2 tbsp almond flour

In a large bowl, whisk together your eggs. Add in your chopped chicken and stir. Make sure that all the chicken is coated with egg. Set aside.

Pour your oil into a pot or pan and bring up to xx degrees.

In another bowl, or large plate, whisk together your dry ingredients.

Once the oil is up to heat, take one piece of egg-coated chicken and dip it into the protein powder mixture. Roll it around so the entire piece of chicken is coated. Place it into the pan with the oil and it should immediately start sizzling. If you start smelling smoke – turn it down!) Continue with the rest of the chicken and protein mix.

Cook the chicken for 3-5 minutes before turning over. The chicken will be done, when all sides have a nice dark golden brown colour to them.

Once the meat is done, place on a plate lined with paper towel.

In a clean mixing bowl, whisk together the brown sugar substitute, sugar substitute, coconut aminos, xanthan gum and almond flour. It should thicken up to a nice sauce. Pour your deep fried chicken into the bowl and coat with the sesame sauce!

It’s ready to serve!

This makes roughly 30 pieces of chicken.

Nutritional Information per nugget:

  • CALS: 64
  • FAT: 2.9
  • CARBS: 1.6
  • FIBRE: 0.3
  • NET CARBS: 1.3
  • PROTEIN: 8

FRIED CAULIFLOWER RICE:

  • 1 head of cauliflower (approx 320g)
  • 1/2 cup (80g) chopped onions
  • 3 tbsp olive oil
  • 3 tbsp coconut aminos
  • 1 tbsp sesame oil
  • 1 tsp garlic puree (or 1 tsp minced)
  • 2 eggs – beaten

In a pan on medium heat, quickly saute your cauliflower & onions for 3-5 minutes to evaporate any water (longer if frozen).

Pour in your olive oil, coconut aminos, sesame oil and garlic. Turn the heat up to medium-high and saute until your rice has a nice golden colour to it.

Push a portion of the cauliflower rice to the side and pour in your beaten eggs. They will start to cook immediately so stir the eggs frequently. Once they are lightly scrambled, mix them in with the rice and take off eat.

Serve! (optional – add some chilli’s or shichimi togarashi for a kick!)

This serves 4.

Nutritional Information per serving:

  • CALS: 192
  • FAT: 16.1
  • CARBS: 7.8
  • FIBRE: 1.7
  • NET CARBS: 6.1
  • PROTEIN: 4.7

GARLIC BROCCOLI

What you’ll need:

  • 1 head of broccoli (approx 350g) cut into florets
  • 1 tbsp butter
  • 1 tbsp garlic puree (1 tbsp minced garlic)
  • 1 1/2 cups (354ml) broth (I used chicken)

In a pan on medium heat, saute your garlic and butter for 2-4 minutes. Add in your florets and continue to saute for an additional 3 minutes.

Pour in the broth, bring to a boil and let simmer until the water has evaporated.

Serve!

This makes roughly 4 servings.

Nutritional Information per serving:

  • CALS: 72
  • FAT: 3.2
  • CARBS: 5.5
  • FIBRE: 2.1
  • NET CARBS: 3.4
  • PROTEIN: 4.2

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