keto tandoori chicken, prawn & courgette skillet

Another quick and easy recipe from the chicken series, you’ll prepare in less than 30 minutes. That’s another one, that my partner keep asking about, even though he doesn’t like courgette.

In this simple, one skillet option all you need is just toss each ingredient one by one, fry for a while a here you have – full of flavour keto tandoori chicken and prawn, courgette skillet. I love one pot meals – easy to make and there’s not many dishes you need to wash afterwards.

I like using already cooked and peeled prawns. I’m not the best with seafood, we mainly eat only small prawns (sometimes I buy frozen seafood cocktail). But if you’re good with it, you can easily take some fancy king prawns and arrange them nicely on top of the meal.

Also tandoori is one of my favourite spice blends: paprika, coriander, garlic, chilli, cinnamon, ginger, black pepper, cloves, nutmeg, cumin – this mix gives a strong, rich flavour enhancing the taste of each ingredient in the same time. These spices warm your body and improve digestion. If you don’t have tandoori seasoning, but your spice cupboard is full of different spices, you can try make your own tandoori blend.

If you’d like to buy a ready made tandoori seasoning, always have a look at the ingredients list. Tandoori is known from it’s beautiful red colour, originally red chilli peppers provided this colour. While modern blends sometimes use red dye (E129) to enhance the red colour. Synthetic Red no. 40 is derived from either coal or petroleum byproducts. Natural food dye is made from cochineal, specifically the female, a species of insect (the insects are sun-dried, crushed, and dunked in an acidic alcohol solution to produce carminic acid, the pigment that eventually becomes carmine or cochineal extract, depending on processing). Synthetic Red No. 40 contain benzidene, a human and animal carcinogen permitted in low, presumably safe levels in dyes. If you’re interested in more informations about this subject, take a look on two articles I’ve linked below.

Anyway, whatever you buy, it’s always good to check the label and see what the manufacturer decided to add to a product, that potentially does not arouse suspicion and supposed to be natural. Sometimes you can be surprised what’s inside. I don’t want you to be paranoid though, but it’s good to know what you decide to put in your mouth. I’m afraid that if we would like to buy only 100% natural products, we would die starving. So lets keep the common sense, guys!

keto tandoori chicken, prawn & courgette skillet

INGREDIENTS:

  • 350g chicken thighs
  • 300g cooked and peeled prawns
  • pinch of natural rock salt
  • 3 tsp medium tandoori spice blend
  • 2 medium courgettes
  • 1 large onion
  • 1 tbsp coconut oil
  • 2 large garlic cloves

DIRECTIONS

Dice chicken in smaller pieces. Rinse courgettes and dice them in half slices. Slice onion lengthwise and slice 2 large garlic cloves.

Heat the large skillet, adding 1 tablespoon of coconut oil. Toss the chicken, sprinkle with some salt and fry until golden. Add prawns and tandoori spice blend, fry for 2-3 minutes. Next add sliced onion, courgettes and garlic, sprinkle with some more salt. Fry until courgettes will be ready.

Serve hot with side salad (in my case easy white cabbage salad) or other depending of your choice.

Enjoy!

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2957945/

https://www.livescience.com/36292-red-food-dye-bugs-cochineal-carmine.html

quick and easy prawns and courgette skillet #ketofriendly

That’s 100% keto approved easy meal, that you can prepare in less than 30 minutes. It’s great for these days, when you don’t have time, or just don’t feel the vibe to spend time in the kitchen.

prawn and courgette skillet

 

It’s good to use variety of herbs when you cook your meals, especially the one with slightly bitter character like thyme, basil, oregano etc. All these herbs that have essential oil are good for digestion, that’s why be generous when adding them while cooking. Our grandmas knew how important herbs are, and they had a knowledge where to find them and how to prepare them to help in different health issues. To be honest I don’t know anyone who would have this kind of knowledge and go to the forest or meadow to pick up herbs. Fortunately we have books and internet that can help us to find this knowledge and use it. You can also find some treasures in your spice cupboard.

For example you can make thyme tea, and drink it to boost digestion – personally I love the taste. It also helps when you feel sore throat (even better if you mix it with sage). Oregano tea is also very tasty. I remember jar of oregano that was given to me by my work colleague. That was oregano grown in his garden, he dried not only oregano leaves but also flowers – that was the most delicious oregano I’ve ever eat (and drink).

Furthermore oregano oil is widely used as antiseptic, antibacterial and antioxidant purpose. Researches showed that oregano has 42 times more antioxidants than apples, 12 times more than oranges and 4 time more antioxidants than blueberries. Thanks that it can help to fight Alzheimer and other neurodegenerative diseases.

Isn’t it awesome? Oregano. For free (almost). You can grow it in your garden or windowsill.

Sorry, I slightly departure from the main subject, but I got excited about oregano.

So going back to our prawn and courgette skillet, do not be afraid to add a lot of herbs 🙂 And enjoy!

prawn and courgette

quick and easy prawns and courgette skillet

INGREDIENTS

  • 180 g cooked and peeled king prawns (I used frozen ones)
  • 2-3 courgettes (depending of size)
  • 1 brown onion
  • 1 red bell pepper
  • 1 tbsp coconut oil or clarified butter
  • 2 garlic cloves
  • 1 tsp thyme
  • 1/2 tsp coarse pepper
  • 1/2 tsp oregano
  • 1/2 tsp basil
  • natural rock salt to taste
  • chili flakes

DIRECTIONS

I will be honest. I always forget to take stuff out from the freezer. But that’s what you should do first – defrost the prawns. But as usual, I forgot this time as well, so I always put them on a clear frying pan and defrost them fast on a small heat. Then I drain the excess liquid, and then put them back on the skillet adding coconut oil or clarified butter.

While prawns are on there way, chop onion, courgette in half slices and bell pepper in strips. You can roughly chop the garlic or use garlic grinder. First put onions on the skillet and fry them for 2-3 minutes with prawns. Then add garlic, bell pepper and courgette. Sprinkle everything with some natural salt and add remaining herbs.

Fry on a fairly high heat, so veggies will be soft, but not soggy and mushy. After few minutes on the skillet, they should be done but, like spaghetti – al dente.

And that’s done, your meal is ready. Check only if it needs some more salt or maybe some more basil. If you’re a fan of chili flakes sprinkle it all over and stir for extra 2 minutes.

Enjoy!

keto prawn and courgette