1 – Crispy Chicken Filets in Tomato Sauce
(Ready in about 15 minutes)
The key to this recipe is to crush the pork rinds in a Ziploc bag by hand, since we need a panko-like texture. A simple tomato sauce goes along very well with chicken.
Per serving: 359 Calories; 23.6g Fat; 5.8g Carbs; 1.2g Fiber; 30.4g Protein; 3.1g Sugars
Per serving: 359 Calories; 23.6g Fat; 5.8g Carbs; 1.2g Fiber; 30.4g Protein; 3.1g Sugars
Ingredients
2 tablespoons double cream
1 egg
2 ounces pork rinds, crushed
2 ounces Romano cheese, grated
Sea salt and ground black pepper, to taste
1 teaspoon cayenne pepper
1 teaspoon dried parsley
1 garlic clove, halved
1/2 pound chicken fillets
2 tablespoons olive oil
1 large-sized Roma tomato, pureed
2 tablespoons double cream
1 egg
2 ounces pork rinds, crushed
2 ounces Romano cheese, grated
Sea salt and ground black pepper, to taste
1 teaspoon cayenne pepper
1 teaspoon dried parsley
1 garlic clove, halved
1/2 pound chicken fillets
2 tablespoons olive oil
1 large-sized Roma tomato, pureed
Directions
In a mixing bowl, whisk the cream and egg.
In another bowl, mix the crushed pork rinds, Romano cheese, salt, black pepper, cayenne pepper, and dried parsley.
Rub the garlic halves all over the chicken. Dip the chicken fillets into the egg mixture; then, coat the chicken with breading on all sides.
Heat the olive oil in a pan over medium-high heat; add ghee. Once hot, cook chicken fillets until no longer pink, 2 to 4 minutes on each side.
Transfer the prepared chicken fillets to a baking pan that is lightly greased with a nonstick cooking spray. Cover with the pureed tomato. Bake for 2 to 3 minutes until everything is thoroughly warmed. Bon appétit!
In a mixing bowl, whisk the cream and egg.
In another bowl, mix the crushed pork rinds, Romano cheese, salt, black pepper, cayenne pepper, and dried parsley.
Rub the garlic halves all over the chicken. Dip the chicken fillets into the egg mixture; then, coat the chicken with breading on all sides.
Heat the olive oil in a pan over medium-high heat; add ghee. Once hot, cook chicken fillets until no longer pink, 2 to 4 minutes on each side.
Transfer the prepared chicken fillets to a baking pan that is lightly greased with a nonstick cooking spray. Cover with the pureed tomato. Bake for 2 to 3 minutes until everything is thoroughly warmed. Bon appétit!
2 – Old-Fashioned Chicken Soup
(Ready in about 55 minutes)
This no-noodle chicken soup is hearty and delicious when it’s cold outside. It will be a huge hit during the winter season!
Per serving: 265 Calories; 23.8g Fat; 4.3g Carbs; 1.7g Fiber; 9.3g Protein; 2.3g Sugars
Per serving: 265 Calories; 23.8g Fat; 4.3g Carbs; 1.7g Fiber; 9.3g Protein; 2.3g Sugars
Ingredients
1 rotisserie chicken, shredded
6 cups water
2 tablespoons butter
2 celery stalks, chopped
1/2 onion, chopped
1 bay leaf
Sea salt and ground black pepper, to taste
1 tablespoon fresh cilantro, chopped
2 cups green cabbage, sliced into strips
1 rotisserie chicken, shredded
6 cups water
2 tablespoons butter
2 celery stalks, chopped
1/2 onion, chopped
1 bay leaf
Sea salt and ground black pepper, to taste
1 tablespoon fresh cilantro, chopped
2 cups green cabbage, sliced into strips
Directions
Cook the bones and carcass from a leftover chicken with water over medium-high heat for 15 minutes. Then, reduce to a simmer and cook an additional 15 minutes. Reserve the chicken along with the broth.
Let it cool enough to handle, shred the meat into bite-size pieces.
Melt the butter in a large stockpot over medium heat. Sauté the celery and onion until tender and fragrant.
Add bay leaf, salt, pepper, and broth, and let it simmer for 10 minutes.
Add the reserved chicken, cilantro, and cabbage. Simmer for an additional 10 to 11 minutes, until the cabbage is tender. Bon appétit!
Cook the bones and carcass from a leftover chicken with water over medium-high heat for 15 minutes. Then, reduce to a simmer and cook an additional 15 minutes. Reserve the chicken along with the broth.
Let it cool enough to handle, shred the meat into bite-size pieces.
Melt the butter in a large stockpot over medium heat. Sauté the celery and onion until tender and fragrant.
Add bay leaf, salt, pepper, and broth, and let it simmer for 10 minutes.
Add the reserved chicken, cilantro, and cabbage. Simmer for an additional 10 to 11 minutes, until the cabbage is tender. Bon appétit!
3 – Cheesy Chicken Drumsticks
(Ready in about 20 minutes)
Chicken, spices, lots of cheese… what’s not to love about these low-carb, creamy drumsticks? Peanut oil has a high smoke point; you can use unrefined sunflower oil and avocado oil, too.
Per serving: 589 Calories; 46g Fat; 5.8g Carbs; 1g Fiber; 37.5g Protein; 3.8g Sugars
Per serving: 589 Calories; 46g Fat; 5.8g Carbs; 1g Fiber; 37.5g Protein; 3.8g Sugars
Ingredients
1 tablespoon peanut oil
2 chicken drumsticks
1/2 cup vegetable broth
1/2 cup cream cheese
2 cups baby spinach
Sea salt and ground black pepper, to taste
1/2 teaspoon parsley flakes
1/2 teaspoon shallot powder
1/2 teaspoon garlic powder
1/2 cup Asiago cheese, grated
1 tablespoon peanut oil
2 chicken drumsticks
1/2 cup vegetable broth
1/2 cup cream cheese
2 cups baby spinach
Sea salt and ground black pepper, to taste
1/2 teaspoon parsley flakes
1/2 teaspoon shallot powder
1/2 teaspoon garlic powder
1/2 cup Asiago cheese, grated
Directions
Heat the oil in a pan over medium-high heat. Then cook the chicken for 7 minutes, turning occasionally; reserve.
Pour in broth; add cream cheese and spinach; cook until spinach has wilted. Add the chicken back to the pan.
Add seasonings and Asiago cheese; cook until everything is thoroughly heated, an additional 4 minutes. Serve immediately and enjoy!
Heat the oil in a pan over medium-high heat. Then cook the chicken for 7 minutes, turning occasionally; reserve.
Pour in broth; add cream cheese and spinach; cook until spinach has wilted. Add the chicken back to the pan.
Add seasonings and Asiago cheese; cook until everything is thoroughly heated, an additional 4 minutes. Serve immediately and enjoy!
4 – Easy Turkey Curry
(Ready in about 1 hour)
Ginger powder is loaded with health benefits, while a curry paste makes your food tastes so good. You can also add herbed salt, paprika, chives, and other spice blends.
Per serving: 295 Calories; 19.5g Fat; 2.9g Carbs; 0g Fiber; 25.5g Protein; 3.1g Sugars
Per serving: 295 Calories; 19.5g Fat; 2.9g Carbs; 0g Fiber; 25.5g Protein; 3.1g Sugars
Ingredients
3 teaspoons sesame oil
1 pound turkey wings, boneless and chopped
2 cloves garlic, finely chopped
1 small-sized red chili pepper, minced
1/2 teaspoon turmeric powder
1/2 teaspoon ginger powder
1 teaspoon red curry paste
1 cup unsweetened coconut milk, preferably homemade
1/2 cup water
1/2 cup turkey consommé
Kosher salt and ground black pepper, to taste
3 teaspoons sesame oil
1 pound turkey wings, boneless and chopped
2 cloves garlic, finely chopped
1 small-sized red chili pepper, minced
1/2 teaspoon turmeric powder
1/2 teaspoon ginger powder
1 teaspoon red curry paste
1 cup unsweetened coconut milk, preferably homemade
1/2 cup water
1/2 cup turkey consommé
Kosher salt and ground black pepper, to taste
Directions
Heat sesame oil in a sauté pan. Add the turkey and cook until it is light brown about 7 minutes.
Add garlic, chili pepper, turmeric powder, ginger powder, and curry paste and cook for 3 minutes longer.
Add the milk, water, and consommé. Season with salt and black pepper. Cook for 45 minutes over medium heat. Bon appétit!
Heat sesame oil in a sauté pan. Add the turkey and cook until it is light brown about 7 minutes.
Add garlic, chili pepper, turmeric powder, ginger powder, and curry paste and cook for 3 minutes longer.
Add the milk, water, and consommé. Season with salt and black pepper. Cook for 45 minutes over medium heat. Bon appétit!
5 – Tangy Classic Chicken Drumettes
(Ready in about 40 minutes)
A ketogenic dinner doesn’t have to be complicated. Simple ingredients – chicken, lemon, garlic. Minimal work—maximum pay-off!
Per serving: 209 Calories; 12.2g Fat; 0.4g Carbs; 0.1g Fiber; 23.2g Protein; 0.1g Sugars
Per serving: 209 Calories; 12.2g Fat; 0.4g Carbs; 0.1g Fiber; 23.2g Protein; 0.1g Sugars
Ingredients
1 pound chicken drumettes
1 tablespoon olive oil
2 tablespoons butter, melted
1 garlic cloves, sliced
Fresh juice of 1/2 lemon
2 tablespoons white wine
Salt and ground black pepper, to taste
1 tablespoon fresh scallions, chopped
1 pound chicken drumettes
1 tablespoon olive oil
2 tablespoons butter, melted
1 garlic cloves, sliced
Fresh juice of 1/2 lemon
2 tablespoons white wine
Salt and ground black pepper, to taste
1 tablespoon fresh scallions, chopped
Directions
Start by preheating your oven to 440 degrees F. Place the chicken in a parchment-lined baking pan. Drizzle with olive oil and melted butter.
Add the garlic, lemon, wine, salt, and black pepper.
Bake in the preheated oven for about 35 minutes. Serve garnished with fresh scallions. Enjoy!
Start by preheating your oven to 440 degrees F. Place the chicken in a parchment-lined baking pan. Drizzle with olive oil and melted butter.
Add the garlic, lemon, wine, salt, and black pepper.
Bake in the preheated oven for about 35 minutes. Serve garnished with fresh scallions. Enjoy!