Today I have brought Wednesday Keto Diet Plan for you. Indian food recipes can be pretty versatile and the food still tastes very delicious every time. The abundant use of spices and herbs makes it one of the famous cuisines in the world.
When I went on Keto, I was perplexed in the beginning, as to how to incorporate the basic rules of the diet into it. But soon I realized that it was really not that tough. By replacing and substituting a few ingredients, Indian meals can be made Keto friendly.
However, let’s be honest, they do taste a little different from the original version. That’s ok, keep the indulgence for cheat days.
I am today going to introduce to you my version of Butter Chicken or Murg Makhani for Wednesday Keto Diet Plan as it is called in some circles.
First things first, let’s start with breakfast.
Breakfast
Masala Omelette with Cheese with Smoked Bacon
Ingredients:
- 2 eggs
- a few cilantro leaves finely chopped
- a few mint leaves finely chopped
- 1 small green chilly, finely sliced
- 1 Cheese slice
- 4 to 5 button mushrooms finely chopped
- Salt and black pepper to taste
- 2 tbsp Ghee
Process:
- Whisk the eggs with salt and pepper till they become nice and fluffy.
- Now add the herbs, mushrooms, and green chilly to the eggs.
- On a hot pan put some ghee, and pour the egg mixture on it.
- When slightly cooked, shred the cheese slice in the middle and fold the omelet.
- Cook till whatever colour you please. I like it to cook till it become golden and usually have it hot with mint chutney.
Smoked Bacon
Bacon is a very Keto-friendly food item. As it has carbs, proteins, and fats in the perfect Keto ratio. It is easy to cook and gives you immense satisfaction too. You can add the bacon in the filling or have it on the side.
Lunch
Parboiled Cauliflower with Mayo
Ingredients:
- 8 to 9 small florets of cauliflower
- Salt and pepper to taste
Process
- Boil the cauliflower for about ten minutes in water.
- Add some salt to the water.
- Now strain the cauliflower and toss it in butter, salt, and pepper.
- You can have the florets just like this, or mix them with some homemade sugarless Mayo.
Mayo 1 tbsp
Mutton Seekh Kebab
You might think that I mention mutton seekh kebabs daily, and I admit I do. They taste delicious, are easy to make, and can be had in any meal. And they are pretty Keto friendly. If you want to make them at home, try this recipe.
Snacks
Peanuts Oil roasted and Salted
For those of you who have never tried peanuts Indian style, I plead you to grab a packet from the closest Indian store. Believe me, you will get hooked onto them.
Some Ketoites are not snacking at all, and I must say that’s commendable. But Indians have a tradition of sitting with their parents, kids, or friends in the evening and sharing their day over a cup of tea with something to munch on. Eat them if they fit into your macros, and occasionally only.
Dinner
Keto Butter Chicken/Murg Makhani
Yes, you heard it right. One of my fellow Ketoites had asked me for a modified recipe of the world-famous Butter Chicken, I am gladly obliging with mine.
Some secrets are best shared!
Get ready for your kitchen to smell of India, with spices like cumin, cardamom, and garam masala. The gravy of this chicken is heavenly, and it will force you to lick it off the spoon and the bowl. This dish tastes delicious only when you add generous amounts of butter to it.
My Keto trick for this dish is to replace the cream with coconut milk. In case you get HWC where you live, please go ahead and use it. The spices get mellowed down and raise the dish to a whole new level. You must pick tender chicken thighs for this dish, as once the dish is ready they actually melt in your mouth. Vegetarians don’t need to fret, you can make cottage cheese or paneer by the same recipe.
The secret to success lies in the marinade and the technique. You need to marinade the chicken in buttermilk or Greek yogurt to allow the enzymes to break up and make the meat tender. Butter chicken should always be made in large quantities and then eaten over the course of several days.
- Prep time: 20 mins
- Cook time : 30 mins
- Servings : 4
Ingredients:
- 1 kg of chicken thighs
- Paste of 3 garlic cloves
- Paste of ½ inch piece of ginger
- 1 tsp garam masala
- 1 tbsp fresh Coriander or Cilantro green paste
- 1 tsp cumin powder
- 1 tbsp red chili (optional)
- 1/2 cup full-fat Greek yogurt
- 4 tbsp of butter
- 2 cardamoms green
- 1 cinnamon stick
- 1 cup coconut milk
- ½ cup chopped coriander for garnish
- 2 tablespoon Tomato purée optional
- Pink and White Salt to taste
Cooking Process:
- Combine in a bowl the chicken pieces, the garlic, and ginger paste, salt, red chilly powder, and the yogurt. Let it sit in the refrigerator for two to three hours.
- Now take a wok and melt the butter in it. Drop the cinnamon stick and the crushed cardamom in it.
- Next, add the chicken and cook it on high heat till it turns a nice golden. You can also grill it on a pan.
- Add the tomato purée and lower the heat. Keep stirring from time to time till the chicken is fully cooked.
- Add the cumin powder, coriander paste, and the garam masala.
- The coconut milk or cream can be added now, cook for a few more minutes, and garnish with the coriander. Add a little food colour if you want it to look red.
Just writing about Butter Chicken is creating excitement in my gastronomical juices. I think I am going to cook a batch for myself tomorrow.
I sign off today on a positive note. Looking forward to inspiring more mommies like me, and hopefully creating a ripple in the vast world of getting fit. So this was the Wednesday Keto diet plan, hope you will follow.
I would also recommend you to read my Keto diet plan for 7 days.