Maintaining a Keto diet may be challenging for Asians since our meals consist mainly of grains and soy. Skip your rice and noodles, here are some tasty Keto recipes catered for the Asian taste which you can consider making!
1. Low-carb Zucchini Noodles
Photo: Two Peas & Their Pod
A quick and delicious dish for those days where your noodle cravings get real!
- 2 peeled zucchinis
- 1 tablespoon olive oil
- 1/4 cup of water
- Salt & ground black pepper for flavouring
- Using a vegetable peeler, cut lengthwise slices from the zucchinis until you reach the seeds. Discard all the seeds.
- Slice the zucchinis strips into thinner strips.
- Using medium heat, warm up the olive oil in a pan. Toss the zucchini strips into the hot oil and stir for 1 minute.
- Add water and cook for 5 to 7 minutes until the zucchini strips are softened.
- Add salt and pepper according to your taste.
You can add some salmon or a fried egg to make your zucchini noodles more filling! Or make some Zucchini Dan Da Mian!
1 cup of zucchini noodles contains 3.7g of carbohydrates and 1.2g of dietary fiber. This means the net carb you consume is 2.5g. In addition, it contains 0.4 grams fats and 1.4g protein.
2. Low-carb Sushi
The regular sushi is a no-go when you’re on a Keto diet, especially when sushi rice contains 160g of carbohydrates and 159g of net carbs per cup. Try this low-carb recipe instead!
- 1 large cauliflower head
- 30g cream cheese
- 1 pack of Sushi seaweed
- Filling ingredients such as real crab meat, cucumber, avocado or other ingredients of your choice
- Wash and dry the cauliflower before cutting it into 4 sections.
- Using a box grater with medium-size holes, grate the cauliflower so it resembles the size of rice. Leave the tough stems aside.
- Use a paper towel to remove excess moisture from your cauliflower rice.
- Place the cauliflower rice in a bowl and put it in the microwave for 4 to 5 minutes.
- Quickly stir mix the cream cheese and cauliflower rice until cauliflower rice starts to stick together and resemble the stickiness of sushi rice.
- Put the cauliflower rice in a pan, and let it cool in the fridge for 30-60 minutes.
- Once cooled, you can lay the cauliflower rice on the sushi seaweed and add the fillings of your choice. Always check the nutrition facts of the ingredients you include to make sure they have little to no carbs.
- Roll the sushi and you’re done!
Depending on the fillings you used, your carbs intake may vary. But in general, the net carbs for this dish should not exceed 5.7g per serving.
3. Salmon Stir Fry
Definitely a delicious dish that’ll become a staple in your Keto diet! This dish is high in protein, low in carbs and rich in healthy fats, making it the perfect food for you to achieve your macros!
- 680g salmon fillet, cut into 1-inch cubes
- 3 tablespoon soy sauce
- 300g green beans, cut into 1-inch pieces
- 2 cups mushroom, sliced
- 1 tablespoon crushed garlic
- 1 tablespoon minced ginger
- 2 teaspoon sesame oil
- 1/2 lemon
- 1/4 cup chopped green onions
- 1/2 tablespoon sesame seeds
- In a mixing bowl, marinate salmon with 2 tablespoon of soy sauce.
- Preheat a non-stick wok on low-medium heat, and add 1 teaspoon sesame oil. Add the marinated salmon cubes, 1/2 tablespoon crushed garlic, 1/2 tablespoon minced ginger and cook for 8 to 10 minutes. Check that the salmon cubes are thoroughly cooked. Transfer to a medium bowl and set aside.
- Increase the heat to medium-high and add the remaining sesame oil to the wok. Add the green beans, mushrooms, 1 tablespoon of soy sauce, 1/2 tablespoon of garlic and 1/2 tablespoon of ginger into the wok. Cook for 5 to 7 minutes while giving it a few good stirs in between.
- Toss the cooked salmon back into the mixture, and squeeze the juice from the 1/2 lemon over the dish.
- Finish off by adding the green onions and sesame seeds. Serve while hot.
This simple yet healthy dish is 4 servings worth, and it’s perfect for your keto diet as it only contains 7.2g of carbs, 3.9g of net carbs, 49.7g of protein and 21.0g of fat in one serving!
4. Chicken Peanut Pad Thai
Photo: Lazy Cat Kitchen
Even your favourite Thai dish can be ‘ketoed’! This recipe uses the zucchini noodles mentioned above too!
- 1 tablespoon olive oil
- 1 chopped white onion
- 2 cloves of minced garlic
- 450g of boneless, skinless chicken thighs
- 2 large zucchinis
- 1 egg
- 2 tablespoon soy sauce
- 1 lime
- 1/2 teaspoon chili flakes (optional)
- 30g peanuts
- Place a wok on medium heat, and cook the chopped onions in olive oil until it turns translucent. Add in the garlic and cook for 3 minutes until fragrant.
- Season the chicken thighs and add them to the wok. Let the dish cook for about 5 to 7 minutes, ensuring that both sides are fully cooked.
- Take the chicken thighs out, and shred them using 2 forks.
- Make zucchini noodles (refer above)
- Crack the egg into the wok and cook it for a few seconds before scrambling it into large chunks.
- After the egg is cooked, add the zucchini noodles to the wok and let it cook for about 2 minutes with continuous tossings.
- Add the shredded chicken thigs into the wok, and mix in a little bit of soy sauce, lime juice and chili flakes (optional).
- Top the dish off with crushed or whole peanuts, and adjust the flavour to your taste with salt and pepper.
This dish contains 7g of net carbs, 12g of fat and 30g of protein per serving, and the recipe above is worth 4 servings!
As you can see, if you have got substitutes for rice and noodles which are high in carbs, you can basically make all the regular Asian dishes you love to eat! A few tweaks in the recipe allows for the creation of a familiar yet keto-appropriate cuisine!
Cover Image: Utajmieszkam.waw.pl