Keto Meals: Everyplate's Delicious, Healthy, And Affordable Options

EveryPlate is a meal kit service that delivers pre-portioned ingredients and easy-to-follow recipe cards to your door. While it does not offer specific keto meal plans, some of its meals can be adapted to fit a keto diet with a few simple tweaks.

EveryPlate's menu is designed to cater to a broad audience, but by making a few substitutions, you can create keto-friendly options. For example, the Honey Dijon Pork Chops can be made keto-friendly by reducing the amount of honey or substituting it with a low-carb sweetener. Similarly, the Honey Sriracha Fried Chicken can be adapted by replacing the mashed sweet potatoes with mashed cauliflower or turnips.

EveryPlate's meals are generally simple and easy to prepare, making them suitable for cooks of all skill levels. The service is also known for its affordability, with meals starting at around $5 per serving.

So, while EveryPlate doesn't have dedicated keto meal plans, with some creativity and adjustments, you can definitely make their meals work within a keto diet.

Honey Dijon Pork Chops

EveryPlate is a meal kit subscription service that provides everything you need to cook tasty dinners at home. While it offers an affordable and convenient option for weekly meal planning, it does not cater to specific dietary preferences such as keto, paleo, low-carb, gluten-free, or vegan.

However, you can customise your menu and pick from a variety of unique recipes each week, including vegetarian and family-friendly options. The recipes are simple and easy to follow, making them suitable for those who want to improve their cooking skills or try new dishes.

Now, for the star of the show, the Honey Dijon Pork Chops! This mouth-watering dish is a delightful addition to EveryPlate's rotating menu. Here's a step-by-step guide to preparing this flavourful meal:

Ingredients:

• Pork chops (2 or 4 chops, depending on your serving preference)
• Honey
• Dijon mustard
• Spices (such as salt, pepper, and garlic powder)
• Olive oil or cooking spray
• Optional: fresh herbs like rosemary or thyme

Instructions:

Step 1: Prepare the Pork Chops

Start by patting the pork chops dry with a paper towel. This helps the seasoning stick better. Then, lightly sprinkle both sides of each chop with salt, pepper, and garlic powder. You can also add other spices like smoked paprika or red pepper flakes for an extra kick.

Step 2: Sear the Pork Chops

Heat a drizzle of olive oil or cooking spray in a skillet over medium-high heat. Once the pan is hot, carefully place the seasoned pork chops in the skillet. Sear for about 4-5 minutes on each side, or until they develop a nice golden crust.

Step 3: Create the Honey Dijon Sauce

In a small bowl, mix together equal parts honey and Dijon mustard. You can adjust the proportions to your taste preferences. Whisk them together until you have a smooth, glossy sauce. Add a pinch of salt to enhance the flavours.

Step 4: Baste and Bake the Pork Chops

Transfer the seared pork chops to a baking dish. Generously brush the Honey Dijon sauce over the chops, ensuring both sides are well-coated. Pop the baking dish into the oven and bake at 375°F (190°C) for about 10-15 minutes, or until the pork chops are cooked through. Insert a meat thermometer to check for doneness - the internal temperature should reach 145°F (63°C).

Step 5: Rest, Slice, and Serve

Once the pork chops are cooked, let them rest for a few minutes before slicing. This helps retain their juices and ensures they stay tender. Then, slice the chops into thick cutlets and arrange them on a serving platter. Drizzle any remaining Honey Dijon sauce over the sliced pork chops for extra flavour and visual appeal.

Serving Suggestions:

These Honey Dijon Pork Chops go well with a variety of sides. You can serve them with roasted vegetables like carrots, asparagus, or broccoli. Mashed potatoes or cauliflower puree also make a great pairing. For a refreshing touch, add a side salad with a tangy vinaigrette.

There you have it! A delicious and easy-to-prepare meal that showcases the simplicity and versatility of EveryPlate's recipes. Enjoy your homemade feast, and feel free to experiment with different sides and spices to make it your own!

Honey Sriracha Fried Chicken

EveryPlate is a meal kit subscription service that provides everything you need to enjoy fresh and tasty dinners at home. While it does not cater to specific dietary preferences such as keto, vegan, paleo, or low-carb, it does offer a variety of recipes that change weekly, including vegetarian and family-friendly options.

One of the recipes offered by EveryPlate is the Honey Sriracha Fried Chicken, which has received positive reviews from customers. This dish is described as having an "amazingly bold and flavour-packed sauce" made with honey, butter, and Sriracha. It is a time-consuming meal to prepare, but customers have stated that it is worth the effort. The sauce can be served with mashed sweet potatoes as a side dish, which is also a favourite among customers.

Ingredients:

• 3-4 chicken breasts, diced
• ⅓ cup corn starch
• 2-3 tablespoons sriracha (adjustable based on spice preference)
• 5 tablespoons soy sauce
• 1 tablespoon minced garlic
• 2-3 tablespoons honey (adjustable based on sweetness preference)
• 2 tablespoons corn starch
• 2 tablespoons cold water
• Optional: crushed red pepper flakes, cooked rice for serving

Instructions:

• In a small or medium saucepan, combine 1 cup of water, sriracha, soy sauce, garlic, sugar, and honey. Stir the mixture.
• In a separate bowl, whisk together the 2 tablespoons of cornstarch and 2 tablespoons of water until dissolved. Add this slurry to the saucepan and stir until the sauce thickens. Reduce the heat to low.
• In a large plastic bag, add the diced chicken and 1/3 cup of cornstarch. Seal the bag and shake to coat the chicken evenly.
• Drizzle oil in a large pan or skillet over medium heat. Add the coated chicken and sauté until it is browned and cooked through.
• Pour the sauce over the cooked chicken and stir to coat evenly.
• Sprinkle with crushed red pepper flakes if desired, and serve warm over rice.

Tips:

• Control the spice level by adjusting the amount of crushed red pepper flakes and sriracha.
• This dish can be stored in the fridge for up to 5 days or frozen for up to 3 months.
• If you cannot find sriracha, you can substitute it with Sambal Oelek or Gochujang.

Crispy Tilapia Taco Bar

Ingredients

• 3/4 teaspoon kosher salt, divided
• 1 1/2 cups thinly sliced red cabbage
• 1 cup thinly sliced red onion
• 1 plum tomato, seeded and diced
• 1 jalapeño pepper, thinly sliced
• 1 1/2 tablespoons fresh lime juice
• 8 (6-inch) corn tortillas
• 1 large egg white, lightly beaten
• 4 1/2 ounces all-purpose flour (about 1 cup)
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon ground red pepper
• 3 (4-ounce) tilapia fillets
• 1/4 cup fresh cilantro leaves
• Vegetable or canola oil for frying
• 3 thinly sliced radishes
• 1 lime, cut into wedges

Method

First, make the slaw by combining the red cabbage, red onion, tomato, jalapeño pepper, and lime juice in a bowl. Toss to coat and let stand for 15 minutes. Then, stir in the cilantro and set aside.

Next, heat oil in a deep saucepan or Dutch oven to 365°. Prepare three shallow bowls: one with beaten egg, one with flour, and one with a mixture of flour, garlic powder, onion powder, and red pepper. Cut the tilapia fillets into 2-inch pieces and dredge in the flour, then egg, then flour mixture.

Carefully place the fish in the hot oil and fry until golden brown, about 6-8 minutes. Transfer to a paper towel-lined plate to drain.

Warm the tortillas in a cast-iron skillet for 30 seconds on each side or until charred on the edges. Fill the tortillas with fish and top with the slaw, radishes, and a squeeze of lime.

Serve immediately and enjoy!

Tips:

• Aim for a light coating of flour on the fish to minimize oil absorption.
• You can also add a sauce made of mayonnaise, garlic, lemon juice, ketchup, and salt to taste.
• For a chargrilled flavour, brush the fish with oil and season with salt and ancho chile powder before placing on a hot grill for 3-4 minutes on each side.
• This recipe serves 4 people (2 tacos each) and takes about 30 minutes to prepare and cook.

Keto Option:

While this recipe is not strictly keto-friendly due to the flour and tortillas, you can make it more low-carb by using a keto-friendly flour alternative like almond or coconut flour and substituting the tortillas with a low-carb wrap or lettuce cups.

Crispy Chicken Milanese

Ingredients

• 2 large eggs, beaten
• 1 and 1/4 cups crushed pork rinds
• 1/2 teaspoon Italian seasoning
• Salt and pepper to taste
• 4 boneless skinless chicken cutlets
• 2 tablespoons avocado oil

Optional

• Lemon wedges
• Arugula salad

Method

• In a shallow bowl, beat the eggs with a tablespoon of water.
• In a separate shallow bowl, combine the crushed pork rinds with the Italian seasoning. If the pork rinds are not salted, season with salt and pepper.
• Take each chicken cutlet and dip it into the egg wash, followed by the crushed pork rinds. Repeat this process with each chicken cutlet, then set aside on a plate.
• In a large skillet over medium heat, add the avocado oil. Once the oil is shimmering, begin frying the chicken.
• Fry the chicken until golden brown on each side (about 5 minutes per side) or until an internal temperature of 165°F is reached.
• Serve with lemon wedges and an arugula salad, if desired.

Alternative Cooking Method

Alternatively, you can bake the chicken on a wire rack set inside a baking sheet in a 400°F oven for 20 minutes.

Zesty Herb-Rubbed Salmon

EveryPlate is a meal kit subscription service that provides everything you need to enjoy fresh and tasty dinners at home. While it does not cater to specific dietary preferences such as keto, paleo, low-carb, or vegan, you can customise your menu and pick from 21 unique recipes each week, including several vegetarian and family-friendly options.

Now, here is a recipe for Zesty Herb-Rubbed Salmon that you can try:

Ingredients:

• 1 ¾ pounds side of salmon (wild-caught if possible, skin on or off)
• 1 tablespoon brown sugar (optional; omit for Paleo or Whole30)
• 1 ½ teaspoons chipotle chile powder
• 1 medium lime (zest and 1 tablespoon juice)
• 1 ½ teaspoons kosher salt
• 1 tablespoon extra-virgin olive oil or melted unsalted butter
• 3 tablespoons chopped fresh cilantro

Method:

• Remove the salmon from the refrigerator and let it stand at room temperature for 10 minutes while preparing the other ingredients. Heat the oven to 375 degrees F.
• Line a large baking dish or rimmed baking sheet with a piece of aluminium foil large enough to easily wrap around the salmon and seal it. Lightly coat the foil with non-stick spray. With paper towels, lightly pat the salmon dry. Place the salmon in the centre.
• In a small bowl, stir together the brown sugar, chipotle chile powder, lime zest, and salt.
• Brush the salmon with the olive oil (or melted butter) and lime juice. Sprinkle with the chipotle seasoning mixture, rubbing if needed to coat the salmon evenly.
• Fold the sides of the aluminium foil up and over the top of the salmon until it is completely enclosed. If your piece of foil is not large enough, place a second piece on top and fold the edges under so that it forms a sealed packet. Leave a little room inside the foil for air to circulate.
• Bake the salmon for 12 to 18 minutes, until the salmon is almost completely cooked through at the thickest part. The cooking time will vary based on the thickness of your salmon. If your side is thinner (around 1 inch thick), check early to ensure your salmon does not overcook. If your piece is very thick (1 1/2 inches or more), it may need longer.
• Remove the salmon from the oven and carefully open the foil so that the top of the fish is completely uncovered (be careful of hot steam). Change the oven setting to broil, then return the fish to the oven and broil for 3 minutes, until the top of the salmon is slightly golden and the fish is cooked through. Watch the salmon closely as it broils to make sure it doesn’t overcook.
• Remove the salmon from the oven. If it still appears a bit underdone, you can wrap the foil back over the top and let it rest for a few minutes. Do not let it sit too long—salmon can progress from not done to overdone very quickly. As soon as it flakes easily with a fork, it's ready. Alternatively, you can check the salmon's temperature with an instant-read thermometer. At 145 degrees F, it is done.
• To serve, cut the salmon into portions. Sprinkle with fresh cilantro or top with an extra squeeze of lime juice as desired.

Storage:

• Refrigerate salmon in an airtight storage container for up to 2 days.
• To reheat, gently warm leftovers in a baking dish in the oven at 350 degrees F or in the microwave.
• To freeze, place salmon in an airtight, freezer-safe storage container for up to 3 months.

Frequently asked questions