The Keto Meal Recipe, Tuna fish with sweet potatoes is a dish that will be perfect for those following a ketogenic diet. It is a high-fat, moderate protein, and low-carb meal. Tuna fish is a great source of protein and omega-3 fatty acids, chicken breasts are full of protein, and sweet potatoes are filled with nutrients like vitamin A, C, and B6 that helps to maintain good food habits and maintain cholesterol levels.
This dish is very effective for ketogenic diets because it has been shown to be beneficial for the loss of and managing diabetes. It is also a great way to make sure you are getting enough nutrients in your body.
The Keto Meal Tuna fish Recipe with sweet potatoes is also very easy to make, it takes about 30 minutes for the whole dish to be ready.
Keto Meal Recipe Ingredients:
- 3 cups of chicken stock,
- 1 cup cube of Chicken breast meat
- 1tbs of olive oil,
- 500g tuna fish,
- 1tbs diced onion,
- 1ts garlic paste,
- Black pepper to taste
- 400g sweet potato cubed,
- 1 ½ cups of pilau rice,
- 1 ½ cups of grated cheese,
- green chili
- salt to taste
- Cabbage for garnishing
- Corriendar leaves for garnishing
Directions:
- Heat the oven to 200 degrees Celsius.
- Cook the chicken breast in a saucepan with 2 cups of water, a pinch of black pepper powder, garlic paste, and ginger paste for 7 minutes.
- When the chicken stock is ready, take it out and pour it into a separate container.
- Marinate the tuna fish, cheese, salt, and pepper in another container.
- Now in a separate large flameproof dish, add olive oil, chopped onion, garlic paste, and sweet potato together and cook in the oven for 3 minutes.
- Then when the onion and potato are cooked add pilau chal and cook for another 2 minutes without stirring.
- At this stage of cooking, pour in 2 cups of water and the previously prepared chicken stock. Cover with foil paper and cook for 30 minutes.
- At this stage, mix the marinated tuna with rice and cook for another 10 minutes.
- Then remove from the oven. Pour into a serving dish, cut coriander leaves, and green chilies into slices, and serve.
Also Read: Salmon Curry with Coconut Milk Recipe – Keto Friendly
Health Benefits and Nutritional Value of Tuna Fish:
Tuna fish is a very good source of protein and Omega 3. It also has great taste, so it is easy to enjoy.
It is important to note that tuna fish has a high content of Omega-3s and this is why it’s an important part of the keto diet. Tuna fish provides many benefits for the body because it contains nutrients such as vitamin B12, vitamin D, potassium, selenium, and omega-3 fatty acids.
Tuna fish for the keto diet may not be the most delicious thing you can eat on keto, but it does have its benefits. The fats in tuna are good for your heart health and will help you stay full for longer periods of time. 100-gram Tuna Fish Contains…
- Water 69 g
- Energy 130 kcal
- Energy 543 kJ
- Protein 29.2 g
- Total lipid (fat) 0.59 g
- Ash 1.96 g
- Carbohydrates, by a difference of 0 g
- Fiber, total dietary 0 g
- Sugars, total including NLEA 0 g
- Calcium, Ca 4 mg
- Iron, Fe 0.92 mg
- Magnesium, Mg 42 mg
- Phosphorus, P 333 mg
- Potassium, K 527 mg
- Sodium, Na 54 mg
- Zinc, Zn 0.45 mg
- Copper, Cu 0.043 mg
- Manganese, Mn 0.013 mg
- Selenium, Se 108 µg
- Vitamin C, total ascorbic acid 0 mg
- Thiamin 0.134 mg
- Riboflavin 0.137 mg
- Vitamin B-6 1.04 mg
- Folate, total 2 µg
- Folic acid 0 µg
- Folate, food 2 µg
- Folate, DFE 2 µg
- Vitamin B-12 2.35 µg
- Vitamin B-12 added 0 µg
- Vitamin A, RAE 22 µg
- Vitamin A, IU 65 IU
- Vitamin E (alpha-tocopherol) 0.29 mg
- Vitamin D (D2 + D3), International Units 82 IU
- Fatty acids, total saturated 0.205 g
- Fatty acids, total monounsaturated 0.138
Source: USDA
Health Benefits and Nutritional Value of Sweet potatoes:
Sweet potatoes are packed with nutrients like vitamins A, C, B6, and B5, manganese, copper, potassium, and fiber. They are low in sugar and can help you feel fuller for longer periods of time. Sweet potatoes should be eaten with the skin on because it is full of fiber which will help keep you fuller for longer periods of time.
There are many benefits to eating sweet potatoes on the keto diet. They will provide your body with essential vitamins while being low in carbs so that they won’t disrupt your ketosis process. 100 Gram Sweet Potatoes Contains…
- Water 77.3 g
- Energy 86 kcal
- Energy 359 kJ
- Protein 1.57 g
- Total lipid (fat) 0.05 g
- Ash 0.99 g
- Carbohydrate, by difference 20.1 g
- Fiber, total dietary 3 g
- Sugars, total including NLEA 4.18 g
- Starch 12.6 g
- Calcium, Ca 30 mg
- Iron, Fe 0.61 mg
- Magnesium, Mg 25 mg
- Phosphorus, P 47 mg
- Potassium, K 337 mg
- Sodium, Na 55 mg
- Zinc, Zn 0.3 mg
- Copper, Cu 0.151 mg
- Manganese, Mn 0.258 mg
- Selenium, Se 0.6 µg
- Vitamin C, total ascorbic acid 2.4 mg
- Thiamin 0.078 mg
- Pantothenic acid 0.8 mg
- Vitamin B-6 0.209 mg
- Folate, total 11 µg
- Vitamin A, RAE 709 µg
- Carotene, beta 8510 µg
- Carotene, alpha 7 µg
- Vitamin A, IU 14200 IU
- Vitamin E (alpha-tocopherol) 0.26 mg
- Vitamin E added 0 mg
- Vitamin D (D2 + D3), International Units 0 IU
- Vitamin K (phylloquinone) 1.8 µg
- Fatty acids, total saturated 0.018 g
Source: FOOD DATA CENTRAL
