Start reading exclusive content from The Fast 800 Keto Recipe Book, a companion to the number one bestselling The Fast 800 Keto by Dr Michael Mosley.
Keto-fried Chicken
Serves: 2
Prep: 10 mins
Cook: 12 mins
INGREDIENTS
80g ground almonds
½ tsp flaked sea salt
1 tsp freshly ground black pepper
½ tsp cayenne pepper
1 free-range egg
4 large skinless, boneless chicken thighs (approx. 400g total weight), each cut into three
1 tbsp olive oil
NON-FAST DAY
Have a bigger portion and/or serve with 2–3 tablespoons cooked wholegrain rice.
Crispy, delicious and packing a real punch with the pepper and cayenne seasoning, these nuggets will be your go-to keto-fried chicken, supplying most of your daily protein, yet only 2.6g carbs. Serve with the Simple Coleslaw (see page 193).
1. Preheat the oven to 200°C/Fan 180°C/Gas 6.
2. Combine the ground almonds, salt, black and cayenne pepper in a bowl. Crack the egg into a separate bowl and whisk.
3. Dip each piece of chicken in the egg, then the ground almond mixture until thoroughly coated.
4. Heat the oil in a large frying pan over a medium heat and fry the chicken pieces for 1 minute on each side, until golden. Transfer to a baking tray and roast in the oven for 10 minutes, until cooked through.
Banana and Pistachio Pancakes
Serves: 8
Prep: 10 mins
Cook: 10 mins
INGREDIENTS
2 medium bananas, peeled (approx. 200g peeled weight)
50g ground almonds
2 medium free-range eggs
1 tsp vanilla extract
50g shelled pistachios, roughly chopped
Small knob of butter or 1 tsp oil
1 tbsp freeze-dried raspberries
COOK’S TIP
These should resemble Scotch pancakes (drop scones).
These exotic-looking mini pancakes, with a Middle Eastern feel to them thanks to the green pistachio nuts and the brightly coloured raspberry pieces, taste every bit as good as they look.
1. Mash the bananas in a medium bowl. Add the ground almonds, eggs, vanilla extract and a pinch of salt and whisk together.
2. Stir in half of the pistachios and add a little water, if the mixture is dry rather than gloopy.
3. Place the butter or oil in a non-stick frying pan over a medium heat. When hot, pour in the mixture a tablespoon at a time and cook 3 or 4 together for 1–2 minutes, until golden, being careful not to burn them. They are ready to turn when small bubbles are visible on the surface.
4. Scatter with some of the remaining pistachios and dried raspberries, then flip with a spatula and cook for another minute or more. Set aside and repeat with the remaining batter.
5. Pile the pancakes on to a plate and serve with crème fraîche (1 tablespoon is 45cals) or fresh raspberries.
Chocolate Peanut Butter Cookies
Serves: 6
Prep: 5 mins
Cook: 12 mins
INGREDIENTS
1 good-sized ripe banana, peeled and mashed (approx. 100g prepared weight)
2 level tbsp crunchy or smooth peanut butter (approx. 30g)
2 level tbsp cocoa powder
A cracking good keto cookie which is slightly soft in the middle, incredibly easy to make and a great way to use up a ripe banana.
1. Preheat the oven to 200°C/Fan 180°C/Gas 6 and line a baking tray with baking paper.
2. Mix all the ingredients in a medium bowl with a pinch of salt.
3. Dollop six cookies onto the tray and bake for about 12 minutes, or until firm to touch.
4. Allow to cool before removing from the tray.
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THE COMPANION RECIPE BOOK TO THE INTERNATIONAL NUMBER ONE BESTSELLER, FAST 800 KETO
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