Sautee onion with chicken. Add goat cheese to melt when chicken is done. Salt, pepper. Put on plate with tauge and lettuce.
204 gr chicken boneless, 7 gr onion, 24 gr lettuce, 12 gr tauge, 60 gr soft goat cheese.
53P, 11F, 4C
Recipe courtesy of: Niek Jansse
Keto Chicken Lombardy (66/23/6)
I found a really yummy recipe yesterday for Chicken Lombardy. It definitely wasn’t KD friendly, so I decided to make a version of it that was. Here’s what I came up with.:
255g raw boneless, skinless chicken breast
100g raw spinach
75g raw mushrooms
20ml olive oil
5g Parmesan cheese
I wilted the spinach in 5ml of olive oil in my cast iron frying pan, then set it aside. I added another 5ml of olive oil to the pan and sauteed the mushrooms until slightly tender, then set those aside separated from the spinach. I then added the final 10 ml of olive to the pan, and pan fried the chicken breast about 5 minutes per side. I added a cup of water to the pan, added the mushrooms, and cooked it in my oven for 15 minutes at 450°.
Throw everything together, and ENJOY! 🙂
Recipe courtesy of: Laura Wazeter Wyton
Chicken Cordon Blue:(105/38/7netc.)
Here is what I used for one BIG fabulous tasting serving!
~10oz boneless skinless chicken breast
*butterfly and pound it out a bit so there room for your ham and cheese*
~1oz sliced deli ham
~1oz shredded sharp cheddar cheese
Put the ham and cheese in, along the butterflied chicken and roll it up nice and tight!
For the coating:
~1/4oz chicharones (pork rinds, I buy plain)
~1/2tsp garlic powder
~1 tsp Italian herbs
A few cracks of black pepper and a pinch of sea salt.
~1/2 tsp grated Parmesan cheese
*~1tsp mayo…add about half a tsp of white vinegar and a spash of hotsauce. I applied to my rolled up chicken breast and then applied the seasoned crushed pork rinds to it before baking!
Bake at 375 for 15 minutes and then lower to 325 for about another 30(this will depend on how thin you’ve pounded the chicken, cut it in half to check the chicken)
On the side is 3cups of broccoli florets that I roasted in the cast iron skillet with my chicken, just sprinkled a tablespoon of Parmesan cheese on a few minutes before pulling it all out of the oven.
Recipe courtesy of: Lauren Badalato
Erin’s Tangy Brussels & Bacon
Cut bacon small.
Toss in Brussels cut in half.
Add a small amount of garlic, oregano and some salt and white pepper.
Add a Braggs apple cider vinegar to taste.
Transfer to crockpot on low for 4 hours…
Recipe courtesy of: Erin Kisselbach
Recipe courtesy of: Brenda Richards
I use an Instant Pot, but I’m sure you can adapt this recipe to a slow cooker or standard pressure cooker. Turn on the IP to sauté. When it comes to temperature, add your coconut oil, onions and stew beef. Brown the beef on all sides and add your broth once browned as well as your spices. Change your IP settings to manual/high pressure with a time of 35mins and close it up. Spiralize your zucchini and set it aside. Let a natural release go for 5 mins on your IP once your buzzer goes off. Open your Pot, add the celery, spinach, cilantro and carrots. Add 2 minutes on manual on your IP, with a 10 minute natural release. I chose not to sauté my zoodles, but if you want a buttery flavor, toss them in a pan with a little oil of your choice. I put the zoodles in a bowl and instantly put the steaming broth over the zoodles to slightly cook them. Spoon out the rest of the deliciousness and enjoy!
My portion was 56p/19.5f/8c, but please calculate your own!
Recipe courtesy of: Danielle Patrizia
I input this recipe into MFP and set it at 6 servings, which comes out to a little under 1/4 c each. The only thing I changed was the half and half. The original calls for HWC.
P 0.8 / F 16.5 / C 1.8
Combine all and refrigerate.
Recipe source: http://ketodietapp.com/Blog/post/2015/09/09/easy-keto-ranch-dressing
Recipe posted by: Andrea Fry