KetoFLEX 12/3: A Clean Start

There’s nothing like a fresh new year to reset from holiday indulgences! While Asian-inspired takeout seems like a healthy choice, it’s laden with sugar, refined oils, and high-glycemic rice. Create your own neuroprotective version using fresh, clean ingredients that support brain health and set the tone for the year to come.

This month’s recipes for our PreCODE and ReCODE members include Teriyaki Chicken with Broccoli and Carrots (recipe below), Basic Cauliflower Rice, and Green Tea with Lemon.

Chicken Teriyaki with Broccoli and Carrots

Do you miss Asian-inspired comfort food? Unlike the typical teriyaki sauce that contains large amounts of sugar, this one uses 100% monk fruit. The recipe pairs the sauce with clean and healthy boneless skinless chicken thighs for protein and healthy fat; broccoli and carrots provide antioxidants, fiber, and a hearty dose of vitamins, minerals, and phytonutrients.

Yield: Six servings

Tips:

• Cut the broccoli florets and let them sit for 10 to 45 minutes before using them to increase their sulforaphane content, a potent antioxidant.
• The longer you marinate the chicken, the more flavorful it will be.
• For a more hands-off approach, you can cook the chicken and vegetables in an oven-safe pan for 35-40 minutes in a 300-degree oven. 
• Carefully measure out the sauce you wish to use for the marinade. Do not eat sauce used as a marinade for raw meat without cooking it. If you add extra sauce after cooking, you should only add sauce that did not touch the raw meat.
• Leftover sauce may be frozen.
• Substitute other proteins like wild-caught shrimp, grass-fed beef, or USDA organic tofu. 
• Serve with cauliflower rice and green tea with lemon.

Ingredients

For the sauce:
• 1 cup water
• 1/2 cup tamari sauce
• 1 tbsp sesame oil
• 2 tsp garlic powder
• 1/2 tsp ginger, ground
• 8 drops liquid 100% monk fruit like Pure Monk
• 1/2 tsp xantham gum

For the chicken:
• 2 pounds boneless skinless chicken thighs, cut into bite-sized pieces 
• 1 onion, chopped
• 4 cups broccoli florets
• 2 cups carrots, peeled and sliced
• 1 tbsp sesame oil
• 1/4 cup scallions, thinly sliced
• 1 tbsp sesame seeds (optional)

Directions:

1) In a small pan, combine all of the sauce ingredients except the xantham gum. 
2) Whisk the ingredients together. 
3) Bring to a boil over medium heat. 
4) Simmer for a few minutes, whisking occasionally. 
5) Sprinkle the xantham gum on top and stir.
6) Bring to a boil and stir 1-2 minutes until the sauce thickens. 
7) Marinate the chicken in half a cup of the sauce for at least 10 minutes. 
8) Heat the sesame oil in a pan over medium heat. Add the onion and carrots and sauté until the carrots are just tender.
9) Add the broccoli, chicken, and marinade and continue to cook, stirring often until cooked through.
10) Top with sesame seeds and scallions.