URBAN HEALTH METHOD

1 Chicken Shawarma

Ingredients
2 pounds boneless chicken breast or thighs
1 teaspoon ground coriander
1 teaspoon ground cumin
1 teaspoon ground cardamom
1 teaspoon ground turmeric
1/2 teaspoon ground cayenne pepper
1 tablespoon smoked paprika
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1.5 teaspoons kosher salt
1/4 teaspoon ground black pepper
2 tablespoons lemon juice
3 tablespoons olive oil
For the tahini sauce:

2 tablespoons tahini paste
2 tablespoons olive oil
3 tablespoons water
1 tablespoon lemon juice
1 clove garlic, minced
1/2 teaspoon kosher salt, more to taste if desired

INSTRUCTIONS
For the chicken shawarma:

Combine all of the marinade ingredients in a large bowl.
Mix well.
Add the chicken to the marinade and turn to make sure it’s completely coated.
For most flavorful results, marinate overnight – otherwise 2 hours will do it.
Preheat the grill to 500 degrees F.
Cook the chicken on the grill over direct heat, for about 4 minutes per side, or until a thermometer inserted in the thickest part reads 160 degrees.
Remove the chicken from the grill and let rest for 10 minutes (it will continue to cook.)
Slice and serve with the tahini sauce and side dishes of your choice.
For the tahini sauce:

Combine all of the tahini sauce ingredients in a small bowl.
Stir well until smooth.

NOTES
Alternative method:  After marinating, pan fry the shawarma on medium high heat in a nonstick pan for about 4 minutes per side or until cooked through. OR roast in a 400 degree oven for 18 minutes, or until the chicken is cooked through.
Net carbs per serving = 0g.

2 Chickpea Salad

INGREDIENTS
FOR THE SALAD
2 (15-oz.) can chickpeas, drained and rinsed
1 medium cucumber, chopped
1 bell pepper, chopped
1/2 red onion, thinly sliced
1/2 c. chopped kalamata olives
1/2 c. crumbled feta
Kosher salt
Freshly ground black pepper

FOR THE LEMON-PARSLEY VINAIGRETTE
1/2 c. extra-virgin olive oil
1/4 c. white wine vinegar
1 tbsp. lemon juice
1 tbsp. freshly chopped parsley
1/4 tsp. red pepper flakes
Kosher salt
Freshly ground black pepper

DIRECTIONS
Make salad: In a large bowl, toss together chickpeas, cucumber, bell pepper, red onion, olives, and feta. Season with salt and pepper.
Make vinaigrette: In a jar fitted with a lid, combine olive oil, vinegar, lemon juice, parsley, and red pepper flakes. Close the jar and shake until emulsified, then season with salt and pepper.
Dress salad with vinaigrette and serve.

3 Low Carb Tabbouleh

½ cup of Cauliflower Rice, raw
1 Tomato, seeded and diced
3 cloves of Garlic, finely chopped
4 Scallions, thinly sliced
1 ½ cup of Parsley, finely chopped
? cup of Mint, finely chopped
2 tablespoons of Lemon Juice
¼ cup of Olive Oil
½ teaspoon of Salt
¼ teaspoon of Pepper, ground

Place all the ingredients into a mixing bowl. Mix well.
Set aside for the flavors to infuse for 5-10 minutes.
Serve.

4 Chicken Tagine With Raisins and Pistachios- Low Carb and Gluten -Free

A hearty North African dish, this chicken tagine is flavoured with raisins and pistachios.
Ingredients
6 chicken legs or 6 thighs and 6 drumsticks
2 tbsp coconut oil
1/2 medium onion chopped
2 cloves garlic minced
2 tsp minced ginger
1 tbsp ground cumin
1 tsp ground cinnamon
3/4 tsp ground coriander
1/2 tsp turmeric
1/2 tsp salt
1/4 tsp black pepper
1 cup chicken broth
1/4 cup pistachios
2 tbsp golden raisins use 1/4 cup if not watching carbs
2 tbsp dark raisins use 1/4 cup if not watching carbs
Instructions
Melt butter in a large saute pan or dutch oven over medium high heat.
Pat chicken legs dry and sprinkle with salt and pepper. When pan is hot, add chicken, skin-side down and cook without moving 5 minutes, until skin is crispy brown. Turn chicken over and cook another 4 minutes.
Transfer chicken to a platter and tent with foil. Add onion, garlic and ginger to pan and cook until onion is translucent, scraping up browned bits, about 5 minutes.
Add cumin, cinnamon, coriander, turmeric, salt and pepper and cook until fragrant, about 30 seconds. Add broth and stir to combine.
Add chicken back into pan and sprinkle with raisins and pistachios. Bring to a boil and then reduce heat and simmer for 15 minutes.
Recipe Notes
Serves 6 to 8. For 6 servings, each serving has 8.3 g of carbs. For 8 servings, each serving has 6.3g of carbs.

5 Lamb Shish

Ingredients
For the Shish Kebabs:
2 to 2 1/2 pounds lamb (trimmed of excess fat and cut into 1-inch cubes)
3 medium bell peppers (various colors, cut into 1-inch pieces)
1 large onion (red, cut into 1-inch pieces)
For the Marinade:
1/3 cup olive oil
4 tablespoons lemon juice
2 teaspoons salt (sea)
1 teaspoon cumin
1 teaspoon ginger (grated)
1 teaspoon black pepper
Garnish: lemon and lime wedges
Steps to Make It
Gather the ingredients.

Trim the lamb of all excess fat and cut it into 1-inch cubes. Cut the bell peppers and onions into 1-inch pieces.

In a small plastic or glass bowl, combine the marinade ingredients (olive oil, lemon juice, sea salt, cumin, grated ginger, and black pepper).

In a resealable container (a large zip-top bag works best), place the lamb pieces with the marinade. Massage them to mix and seal bag. Refrigerate the meat in the marinade for 2 to 24 hours.

Preheat the grill for high heat. Thread lamb, onion, and pepper pieces onto skewers, intermixing the pieces.

Place the kebabs on the hot grill and cook for about 8 to 10 minutes, uncovered. Starting at the 2-minute mark, turn the skewers to cook another side of the cubes. Do this every 2 minutes until all four sides of the cubes have been grilled. Cook longer if lamb chunks are larger than 1-inch.

Once cooked to your desired doneness, remove the kebabs from the grill.

Serve on or off of the skewers, with lemon and lime slices.

Tips
The longer you marinate the meat, the more flavor it will gain. The USDA notes that lamb cubes can be safely marinated for up to two days.
For food safety, discard the marinade that has been in contact with the raw meat. If you wish to use it as a sauce or to baste the kebabs, you must use a saucepan over medium-high heat to bring it to a boil and simmer for several minutes to kill any bacteria.

6 Moussaka

Ingredients:
1 kg /2 lb. 4 oz. large eggplants
1½ kg. / 3 lb. 5 oz. ripe tomatoes, peeled and finely chopped
1 teaspoon tomato paste
¾ cup dried chickpeas/ 1 cup canned chicpeas
1/4 cup olive oil
½ cup water
Salt to taste
3 medium sized onions, finely chopped
12 garlic cloves, peeled and sliced
1 tablespoon dried mint
A dash of chili powder, optional
2 cups canola oil, to fry the eggplants
Directions:
Wash and soak the chickpeas overnight in 2 cups of water. If using canned chickpeas, skip this step.
Wash the chickpeas thoroughly and drain. Place the soaked chickpeas on a counter top, position a ceramic bowl over it and press gently. Once you remove the bowl, you will notice that the chickpeas are peeled. Repeat the procedure as necessary (until all the chickpeas are totally peeled). Set aside.(If using canned chicpeas, skip this step).
Peel the skin of the eggplants, retaining about 1/3 of the skin. It should have the appearance of a stripped eggplant. Cut each eggplant into quarters. Sprinkle with salt and set aside for 20 minutes.
Place a skillet on high heat and add the 2 cups of oil. Once oil is hot, fry the eggplant pieces, in batches, to a golden color. Remove with a slotted spoon and drain on paper towels.
Add the ¼ cup of olive oil in a pot, set on high heat and sauté the onions till translucent. Add the garlic slices, dried mint and peeled chickpeas and sizzle with the onions for 20 seconds.
Add the chopped tomatoes, tomato paste, chili powder (if used) and salt and cook for 5 minutes. Add the water and bring to a boil.
Neatly add the fried eggplants to the pot, sprinkle the dried mint, reduce heat to very low, cover up and simmer for 25-30 minutes.

7 Stewed Zucchini and Tomatoes

Ingredients:

1 kg /2lb. 4 oz. zucchini (I used baby zucchini)
1 large red onion, finely chopped
6 medium-sized tomatoes, diced (no need to peel)
4 tablespoons canola oil
A dash of freshly grated black pepper
A dash of chili flakes
Salt to taste
Directions:

Set a pot over medium heat, add the oil and onion and sauté to transparent.
Add the zucchini and chili flakes. Stir for one minute.
Reduce heat to low, cover the pot and simmer for 7 minutes.
Stir the zucchini every 2 minutes to avoid any sticking to the bottom of the pot and burning.
Add the diced tomatoes, salt and black pepper. Cover and let it simmer over low heat about 15 minutes.

8 Mince With Eggs

250 g. / 9 oz. ground lamb or beef, lamb meat is far more flavorful here
6 eggs
½ teaspoon salt or to taste
1 tablespoon butter
2 tablespoons canola oil
A dash of allspice
A dash of freshly grated black pepper
Directions:

Add the ground beef to a wide skillet and cook over medium heat for about 5 minutes, or until the juices are gone.
Add the butter and oil to the ground meat, and season with salt and spices.
Using the back of a large spoon, make 6 holes in the browned meat skillet, then crack the eggs into each one.
Put a lid underneath the pan, and cook over low heat for 8 minutes until the whites are set and the yolk is a bit runny, or depending on your liking!

9 Shakshuka

A delicious Middle Eastern egg dish made on the stovetop. Vegetarian, gluten free, healthy and tasty.

Ingredients
1 tbsp olive oil
1/2 onion, peeled and diced
1 clove garlic, minced
1 bell pepper, seeded and chopped
4 cups ripe diced tomatoes, or 2 cans (14 oz. each) diced tomatoes
2 tbsp tomato paste
1 tsp mild chili powder
1 tsp cumin
1 tsp paprika
Pinch of cayenne pepper, or more to taste (careful, it's spicy!)
Pinch of sugar (optional, to taste)
Salt and pepper, to taste
6 eggs
1/2 tbsp fresh chopped parsley (optional, for garnish)
Instructions
Heat a deep, large skillet or sauté pan on medium. Slowly warm olive oil in the pan. Add chopped onion, sauté for a few minutes until the onion begins to soften. Add garlic and continue to sauté till mixture is fragrant.

Onion sautéing in black cast iron frying pan on stovetop.
Add the diced bell pepper, sauté for 5-7 minutes over medium until softened.

Diced onion and bell pepper sautéing in black cast iron frying pan on stovetop.
Add tomatoes and tomato paste to pan, stir until blended. Add spices and sugar, stir, and allow mixture to simmer over medium heat for 5-7 minutes until it starts to reduce.

Diced tomatoes, pepper and onion sautéing in black cast iron frying pan on stovetop.
At this point, you can taste the mixture and spice it according to your preferences. Add salt and pepper to taste, more sugar for a sweeter sauce, or more cayenne pepper for a spicier shakshuka (be careful with the cayenne... it is extremely spicy!).

Crack the eggs, one at a time, directly over the tomato mixture, making sure to space them evenly over the sauce. I usually place 5 eggs around the outer edge and 1 in the center. The eggs will cook "over easy" style on top of the tomato sauce.

Eggs cooking on top of tomato sauce with pepper and onion sautéing in black cast iron frying pan on stovetop.
Cover the pan. Allow mixture to simmer for 10-15 minutes, or until the eggs are cooked and the sauce has slightly reduced. Keep an eye on the skillet to make sure that the sauce doesn't reduce too much, which can lead to burning.

Eggs cooked on tomato sauce sautéing in black cast iron frying pan on stovetop.
Some people prefer their shakshuka eggs more runny. If this is your preference, let the sauce reduce for a few minutes before cracking the eggs on top-- then, cover the pan and cook the eggs to taste. Garnish with the chopped parsley, if desired.

Shakshuka can be eaten for breakfast, lunch, or dinner. For breakfast, serve with warm crusty bread or pita that can be dipped into the sauce (if you are gluten-intolerant or celebrating Passover, skip the bread). For dinner, serve with a green side salad for a light, easy meal.

Nutrition Facts
Shakshuka
Amount Per Serving
Calories 129 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 1g6%
Cholesterol 163mg54%
Sodium 343mg15%
Potassium 494mg14%
Carbohydrates 10g3%
Fiber 2g8%
Sugar 5g6%
Protein 7g14%
Vitamin A 1475IU30%
Vitamin C 42.7mg52%
Calcium 81mg8%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.

10 Mixed Salad with Mayo Dressing

Ingredients:
1 cup red cabbage, shredded
11/2 cups of romain lettuce, shredded
1 cup of canned black bean, drained
4 cucumbers, sliced into discs
3 medium sized carrots, peeled and roughly shredded
A handful of cherry tomatoes
1 cup canned corn, drained
1 medium sized avocado, peeled, pitted and cut into wedges
The dressing:
¾ cup mayonnaise
¼ cup water
1 teaspoon garlic powder
1 table spoon white vinegar
A dash of salt
A pinch of freshly grated black pepper
1 tablespoon olive oil
Directions:

In a large serving bowl, arrange the salad ingredients in sections as shown in the picture above.
For the dressing: Whisk well the mayonnaise, olive oil, vinegar and garlic powder; season with salt and black pepper. Drizzle the dressing and mix just upon serving. Enjoy!
Pour the dressing and mix just right before serving.

11 Keto Meatballs

Lebanese-spiced meatballs and jicama salad are keto-friendly and low-carb.  Keto meatballs are zero carbs and five net carbs with jicama salad.

 Course Appetizer, Main Course
 Prep Time 20 minutes
 Cook Time 10 minutes
 Total Time 30 minutes
 Servings 6 people
 Calories 490 kcal
Ingredients
Keto Meatballs
2 lb. Ground Lamb
1/2 cup Chopped Mint
4 teaspoons Garlic Powder
4 tablespoons Sumac
.5 tablespoons Kosher Salt
2 teaspoons Ground Black pepper
2 teaspoons Onion Powder
1 tablespoons Ground Cumin
5 tablespoons Olive Oil
10 whole Red Radishes
1/2 cup Lemon Juice
14 oz. Arugula
2 tablespoons Chives
1 tablespoon Tarragon
4 cups Jicama
Instructions
Ingredients for Keto Meatballs
In a large bowl add 2 lbs. ground lamb, mint, sumac, salt, black pepper, onion powder, and garlic powder. Refrigerate for two hours.

Using a large stainless steel saute pan, bring up to heat.

Remove lamb mixture from refrigerator and roll 12 medium-size meatballs.

Once the pan has a light smoke, gently add meatballs six at a time and sear. Two minutes each side. Remove from pan and set aside. Repeat with last six.

In a separate bowl add arugula, jicama, lemon juice, chives, tarragon, and red radishes.

Add olive oil, salt and gently toss until completely coated.

Arrange salad on a plate and place three meatballs on top.

Serve Immediately.

12 Lebanese Chicken Thighs 

Servings: 2

Prep Time: 10 minutes | Cook Time: 50 minutes | Total Time: 1 hour

Nutritional Facts: 11g Net Carbs| 544 Calories | 40g Fat | 12g Carbs | 30g Protein | 1g Fiber

Ingredients:
1 tbsp garlic oil
2 tbsp ghee
4 chicken thighs
1 Vidalia onion cut into quarters.
A handful of baby carrots
2 Roma tomatoes cut in half
15 whole cloves of garlic
oregano
Juice of one fresh lemon (sift the seeds out)
salt and pepper to taste
Steps:
Heat the oven to 500 degrees.
Glaze the bottom of a cast-iron pan with about two teaspoons of garlic olive oil.
Add the four chicken thighs together, but try to give them space.
In between the thighs, wedge in your onions, carrots, garlic cloves and tomatoes. Add at least one or two garlic cloves on top of the thighs.
Juice the lemon over the thighs.
Drizzle more garlic oil over the top of the thighs (about two tbsp)
Drizzle the ghee over the thighs.
Generously sprinkle oregano over the dish, plus salt and pepper to taste.
Stick in the oven for 30 minutes.
Reduce heat to 350 and cook for 20 minutes until cooked to 165 degrees.
Increase oven to Broil (to crisp up the skins) and cook for five minutes or until crispy

13 Low Carb Baba Ganoush

Calories 64

Ingredients
1 large eggplant
1/4 cup tahini
3 cloves garlic
1/4 cup fresh lemon juice
½ tsp ground cumin
½ tsp salt
1 Tbsp olive oil
1/4 cup kalamata black olives
Instructions
Preheat oven to 355F (180C)
Poke the eggplant on all sides with a fork. Grill in the oven for 30 mins
Remove from the oven and peel off the skin. Place the eggplant flesh in a bowl.
Using a fork, mash the eggplant into a fine paste.
Add the tahini, olive oil, oilves, crushed garlic, lemon juice, cumin and salt. continue mashing.
Place into a bowl and serve with fathead crackers or keto bread rolls.

14 Low Carb Keto Middle Eastern Honey Cake

This Low Carb Keto Middle Eastern Honey Cake is based on a semolina honey cake. It’s sweet and moist and very delicious.

INGREDIENTS
11 tablespoons unsalted butter, melted
12 large egg yolks
1/2 cup Swerve or equivalent granulated sweetener
1 teaspoon baking soda
3 tablespoons coconut flour
1/3 cup water
1 teaspoon vanilla extract
2 tablespoons sliced almonds
Syrup:

2 tablespoons Swerve or equivalent granulated sweetener
1/3 cup Sugar Free Pancake Syrup
1/4 cup water
instructions
1.  Preheat oven to 340 degrees F and line an 8 x 8 inch pan with parchment paper.

2.  In a small microwave safe bowl, microwave butter until melted, about 90 seconds.

3.  Separate the eggs.  Store the egg whites for another use like meringue cookies.

4.  Using an electric hand mixer, beat egg yolks with cake sweetener, baking soda, coconut flour, vanilla and water.  Slowly add melted butter as you continue to beat the batter mixture.  Mix until well combined.

5.  Pour the batter into the baking pan and carefully sprinkle sliced almonds so that they rest on the surface of the batter.

6.  Bake for 18-20 minutes until browned and solid in the middle.

7.  While the cake is baking, make the syrup.  Combine sweetener, pancake syrup and water in a small sauce pan.  Bring to a boil over medium-high heat, stirring to dissolve the sweetener.  Lower the heat and simmer for 10 minutes.

8.  When the cake is done baking, remove it from the oven and poke holes in the cake with a wooden skewer.  The holes should be about 1 inch apart.

9.  Pour the syrup onto the cake and allow to cool for 20 minutes.

10.  Carefully remove the cake using the edges of the parchment paper.  Place on a serving plate and cut into 9 slices.

Nutrition
Calories: 226 Fat: 22 Carbohydrates: 3 Fiber: 0 Protein: 1