Tag: Chicken

Keto Chicken Parmesan

Enjoy this recipe that I created for www.ketologic.com.

PER SERVING: CALORIES 946 | FAT 78G | CARBOHYDRATES 6G | FIBER 2G | NET CARBOHYDRATES 4G | PROTEIN 55G

Chicken Parmesan is one of those comfort foods that are not exactly keto-friendly in their traditional form. However, with a little tweaking, we came up with a recipe that not only works, but is also quite delicious while staying close to the ideal 75/5/20 percent macro-range. Chicken thighs are substituted here for conventional chicken breasts; otherwise, the protein gets too out of control. The flaxseed meal, pork rinds, and Parmesan cheese make a really nice crust on the chicken when shallow-fried in oil.

INGREDIENTS:

  • 4 chicken thighs
  • 2 eggs
  • 1 cup heavy cream
  • 1/4 cup flaxseed meal
  • 3 ounces pork rinds, crushed
  • 1/2 cup Parmesan cheese, grated
  • 1-2 teaspoons Kosher salt
  • 1 teaspoon pepper
  • 1 teaspoon Italian seasoning
  • 1 teaspoon garlic powder
  • 1/2 cup olive oil
  • 1/2 cup low-carb tomato or marinara sauce
  • 1/2 cup mozzarella cheese, shredded

PREPARATION:

  1. Pound out the chicken thighs into cutlets. In a bowl, whisk together the eggs and heavy cream. In a separate bowl, mix together the flaxseed meal, crushed pork rinds, Parmesan cheese, salt, pepper, Italian seasoning, and garlic powder. Dip the chicken into the egg and cream mixture and then dip it into the breading mixture. Cover the chicken well in the breading and shake off any excess; put the chicken on a plate or piece of foil and repeat with the rest of the chicken.
  2. Heat the oil in a pan at medium-high heat until hot, but not smoking, about 2-3 minutes. Fry the chicken on each side for 2-3 minutes until golden brown all the way around.
  3. Preheat the oven to 400 degrees. Place the fried chicken on a sheet pan lined with foil or parchment paper. Top each piece with 2 tablespoons of the marinara sauce and 2 tablespoons of the mozzarella cheese (use more if desired). Place in the oven for 8-10 minutes until the cheese starts to get golden brown.

http://www.ketologic.com

http://www.yourwaycuisine.com

Brandon McDearis is the owner of Your Way Cuisine, http://www.yourwaycuisine.com, a personal chef and nutrition consulting business. He is also a professional wanderer that spends much of his year trotting the globe and working in places such as Alaska, Australia, and Antarctica.

Chicken Broccoli Casserole

Enjoy this recipe that I created for www.ketologic.com.

PER SERVING: CALORIES 490 | FAT 38G | CARBOHYDRATES 7G | FIBER 2G | NET CARBOHYDRATES 5G | PROTEIN 31G

This recipe for chicken broccoli casserole is another ketogenic twist on a classic comfort food, where the results aren’t all that different from the original. The flaxseed meal adds a bit of fiber to the recipe and gives a nice consistency throughout, where rice would traditionally be used as the filler. Topping the casserole with the crushed pork rinds and remaining cheese gives it a nice, crispy finish.

INGREDIENTS:

  • 1 pound chicken breasts
  • 4 tablespoons olive oil
  • salt and pepper to taste
  • 1 head of broccoli, cut into small florets
  • ½ cup flaxseed meal
  • ½ cup sour cream
  • ½ cup cream cheese, softened
  • ½ cup heavy cream
  • 3 cups shredded sharp cheddar cheese, divided
  • 2 teaspoons Kosher salt
  • 1 teaspoon pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • dash of hot sauce
  • 1 ounce pork rinds, crushed

PREPARATION:

  1. Preheat oven to 375 degrees. Place the chicken on a baking sheet along with the broccoli. Toss both the chicken and broccoli in the olive oil and sprinkle lightly with salt and pepper. Bake for about 30 minutes, until the broccoli is tender and the chicken is cooked all the way through and an internal temperature of 165 degrees is reached.
  2. Pull the cooked chicken apart with two forks or chop it up into small chunks (ideally, it is pulled apart and stringy) and put it into a large bowl. Rough chop the broccoli into smaller pieces and add it to the bowl with the chicken. Add all of the remaining ingredients to the bowl, except for half (1 and 1/2 cups) of the cheddar cheese and the crushed pork rinds, and mix together thoroughly.
  3. Pour the casserole mixture into a sprayed/greased casserole pan and top with remaining cheese and pork rinds. Bake uncovered for 20-30 minutes at 375 degrees until bubbly and golden brown on top.
  • Yield: 8

http://www.ketologic.com

http://www.yourwaycuisine.com

Brandon McDearis is the owner of Your Way Cuisine, http://www.yourwaycuisine.com, a personal chef and nutrition consulting business. He is also a professional wanderer that spends much of his year trotting the globe and working in places such as Alaska, Australia, and Antarctica.

Ketogenic Chicken Enchiladas

Here is another ketogenic recipe that I came up with for www.ketologic.com.

PER SERVING: CALORIES 495 | FAT 43G | CARBOHYDRATES 8G | FIBER 1G | NET CARBOHYDRATES 7G | PROTEIN 19G

This chicken enchilada recipe is not only easy to prepare, but the results are delicious. The recipe uses very low-carb 8-inch tortillas, but they can be omitted completely to reduce the percentage of carbs. If you choose to omit the tortillas, simply prepare the mix as instructed, pour into your baking dish and bake it exactly the same way. The results are very similar. You just end up with more of a casserole than a whole enchilada.

INGREDIENTS:

  • 6 tablespoons olive oil, divided
  • 4 chicken thighs, cooked and shredded
  • 1 medium onion, diced
  • 4 cloves garlic, minced
  • 2 teaspoons cumin
  • 1 teaspoon chili powder
  • 2 teaspoons salt
  • 1 teaspoon black pepper
  • dash of hot sauce
  • juice from one lime
  • 5 scallions, sliced thinly
  • 1 cup sour cream
  • ½ cup cream cheese
  • 14 ounces picante or ranchero sauce
  • 4 cups shredded Monterey Jack cheese
  • 8 low-carb tortillas

PREPARATION:

  1. Pre-heat oven to 375 degrees. Toss the chicken with half of the olive oil and season liberally with salt and pepper. Lay on a baking sheet and roast in the oven for about 20-25 minutes or until an internal temperature of 165 degrees is reached. Allow chicken to cool enough to handle and then either pull apart to shred or chop with a knife.
  2. Meanwhile, heat the rest of the olive oil in a skillet and sauté the onion and garlic at medium-high heat for about 5 minutes, until it becomes soft and translucent.
  3. Add cumin, chili powder, salt and pepper and continue stirring for one more minute. Remove from heat and add the sautéed onion to the shredded/diced chicken in a large bowl. Add the hot sauce, lime juice, scallions, sour cream, cream cheese, two cups of the picante/ranchero sauce, and two cups of the Monterey Jack cheese. Mix together thoroughly.
  4. Spray a shallow (13 x 9-inch) baking dish with pan spray. Spread one cup of picante/ranchero sauce on the bottom of the pan. Spoon the chicken mixture into the tortillas, roll and set in the pan seam side down. Top with the last cup of sauce and remaining cheese (use more cheese if desired).
  5. Cover with foil and bake for 15-20 minutes. Remove foil and bake another 15-20 minutes until heated all the way through and golden brown on top.

http://www.ketologic.com

http://www.yourwaycuisine.com

Brandon McDearis is the owner of Your Way Cuisine, http://www.yourwaycuisine.com, a personal chef and nutrition consulting business. He is also a professional wanderer that spends much of his year trotting the globe and working in places such as Alaska, Australia, and Antarctica.

Chicken Kale Caesar

Here is another keto/paleo recipe that I developed for ketologic.com. Check out their website if you are interested in a Ketogenic diet. I don’t normally push supplements, but their new line of products have received rave reviews from customers. The products are very clean with natural fillers, they digest well, and people love the variety of flavors. I also have to say that working for this recent startup has been a pleasure on my end. Everyone that I have worked with over the past year has been polite, punctual and professional. Ketologic is a company that I am proud to have worked with, and I have no hesitation recommending their products to anyone that is interested in going keto.

PER SERVING: CALORIES 208 | FAT 16G | CARBOHYDRATES 8G | FIBER 1G | NET CARBOHYDRATES 7G | PROTEIN 8G

This Caesar dressing mixed with kale, rather than the classic romaine lettuce puts a unique twist on this salad that yields a high density of nutrients that are often hard to find in a ketogenic diet. This recipe is prepared with chicken breasts, but they can easily be replaced with chicken thighs in order to increase the fat and decrease the protein.

INGREDIENTS:

  • 2 chicken breasts
  • 4 tablespoons olive oil
  • 2 teaspoons Kosher salt
  • ½ teaspoon black pepper
  • 1 teaspoon garlic powder
  • 1 bunch kale, washed chopped with ribs removed (about 4 cups)
  • CEASAR DRESSING:
  • 1 egg yolk
  • 2 anchovies
  • juice from 1 lemon
  • 1 teaspoon apple cider
  • ¼ cup grated Parmesan cheese
  • 2 tablespoons parsley
  • pinch salt and pepper
  • ¼ cup olive oil
  • 1-2 tablespoons water

PREPARATION:

  1. Preheat oven to 375 degrees. Toss chicken in the olive oil, salt, pepper, and garlic powder. Bake on a sheet pan for about 30 minutes until an internal temperature of 165 degrees is reached. Let the chicken cool down, and dice it up or cut it into strips. While the chicken is cooling, prep the kale and put into a salad bowl.
  2. In a food processor, put all of the ingredients except for the olive oil. Turn the processor on and pour the olive oil through the top in a steady stream. Once the dressing is emulsified, add 1 or 2 tablespoons of water if it is too thin and pulse the food processor a couple of times until desired consistency is reached.
  3. Toss the dressing and the chicken with the kale. It can be served immediately or held in the refrigerator for a couple of hours.
  • Yield: 8 Servings

http://www.ketologic.com

http://www.yourwaycuisine.com

Brandon McDearis is the owner of Your Way Cuisine, http://www.yourwaycuisine.com, a personal chef and nutrition consulting business. He is also a professional wanderer that spends much of his year trotting the globe and working in places such as Alaska, Australia, and Antarctica.