Showing posts with label Recipes: Keto. Show all posts
Showing posts with label Recipes: Keto. Show all posts

Feb 20, 2017

Creamy Chicken Garlic Recipe - Low Carb, Keto

low carb recipe, keto recipe
I've been debating whether or not to post keto recipes on this blog. Ultimately, I decided that while not everyone will want them, they are a vital part of my family's life now, and may help others - therefore, in my mind, I ought to blog them.

One of these days, I'll blog about why the keto diet is so healthy for everyone - and why it's the best thing for diabetics. But today, let me just say that you should not be afraid of fat. Healthy fats are so good for your heath, and they make weight loss so much easier! In fact, before the obesity epidemic, people ate lots of fat. (Things that make you go hmm...) And did you know your body does not require you to eat carbs - that it can create them itself through a process called gluconeogenesis? On the other hand, did you know you absolutely must eat fats to stay healthy?

That said, here's one of my family's favorite keto (low carb, high fat) recipes. It's really delish and I make it frequently. In fact, it tastes a lot like the topping on Papa Murphy's Creamy Chicken Garlic pizza!

Creamy Chicken Garlic Recipe
Serves 3. (I usually double the recipe for my family of 4, and end up with some leftovers.)

1 1/2 lbs. boneless skinless chicken breasts
2 tablespoons+ bacon drippings or coconut oil
1/2 cup beef stock
3 garlic cloves, minced
1 teaspoon garlic powder
1 teaspoon Italian seasoning
1 cup heavy cream
1 large tomato, chopped (or use grape or cherry tomatoes cut in half)
2 cups baby spinach
1/2 cup shredded Parmesan cheese

1. Cut the chicken breasts into 1/2 inch  wide strips and sprinkle with salt and pepper.

2. Place a large skillet over medium high heat and add the bacon drippings. When the drippings are melted and the pan is hot, add the prepared chicken. You may need to work in batches. Cook about 5 minutes on each side, or until the chicken is cooked through and lightly browned. Remove cooked chicken to a plate and set aside.

Cooking the chicken.
3. Remove the skillet from the burner and add the stock. Scrape the bottom of the pan to bring up and bits of chicken that remain on the bottom. Add the garlic, garlic powder, and Italian seasoning to the skillet, stirring until blended. Place the skillet back on the burner; when the mixture bubbles, add the heavy cream. Bring to a boil. Whisk frequently until the mixture thickens slightly.
Making the garlic sauce.
4. Add the tomato, spinach, and the cooked chicken to the skillet. Stir to combine. Sprinkle Parmesan over the mixture. Cook until spinach is wilted and Parmesan is melted. 
Mixing everything together.
Nutrition, per serving, according to SuperTracker: Calories 794; Carbs 8 g total (7 g. net); Protein: 76 g.; Fat: 51 g.; Fiber: 1 g.

DIY Italian Seasoning

Why make your own? It's cheaper, for sure. But it also means you don't have to worry about any added, unwanted ingredients, like preservatives.

2 tablespoons dried basil  
2 tablespoons dried oregano
2 tablespoons dried thyme
2 tablespoons dried marjoram
2 tablespoons dried rosemary
2 tablespoons dried sage

Mix ingredients together. For a finer texture (more like what you'd buy bottled), run through a food processor or clean coffee grinder for about a minute, or until desired texture is reached.

Jan 31, 2017

Cream Cheese Pancakes (Low Carb, Keto, Paleo, Grain Free Recipe)

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Just before Christmas, a diagnosis of diabetes so bad my doctor said I should be on insulin shook my world. It totally explained my extreme fatigue (the only symptom I had), but it also made me delve into a lot of research - because one thing was for sure: I did not want to be on insulin. Thankfully, I have one of those rare M.D.s who's up to date on nutrition, and he recommended a keto diet lifestyle.

As it turns out, there's a keto diet that's specifically for diabetics. I started it almost immediately, and my blood sugar dropped to normal within 3 or 4 weeks. And unlike other low carb diets I've been on, I don't feel hungry and rarely have cravings. I'm finding the food variety very pleasing, too.

This recipe (discovered at I Breathe, I'm Hungry) is one of my favorites so far. It's very easy, and wonderfully delicious. Even my picky kids like it!

And seriously, even if you aren't watching your carb intake, these pancakes are well worth making - and eating!

If desired, you can make extra pancakes/crepes and freeze them, just like you would traditional pancakes. (I've also heard of people leaving out the sweetener and spice and using these as a savory wrap, in place of bread or tortillas.)

Cream Cheese Pancakes

2 oz. cream cheese, at room temperature
2 eggs
1 teaspoon granulated sugar substitute (I recommend Stevia, since I believe it's the most healthy choice; I use Pyure)
½ teaspoon real cinnamon*

1. Place all ingredients in a blender or food processor and blend until smooth. (My blender and food processor are both still packed, so I use my Kitchen Aid mixer. When I'm done blending at high speed for several minutes, there are still little chunks of cream cheese. It doesn't look pretty, but I don't think it affects the finished product at all.) Set aside for about 2 minutes.    
 Your batter will look prettier and smoother than mine, if you use a blender/food processor.

2. Place a skillet over medium high heat and add a generous pat of butter. Once the butter has melted and the pan is hot, pour a little of the batter into the skillet. Cook for about 2 minutes, then flip and cook about 1 minute more.
These pancakes are easy to flip!
3. Repeat until batter is used up.

I like to butter these pancakes as they come off the skillet; this way, for me, they don't need any syrup.

Nutrition, per batch, according to SuperTracker: Calories 269; Carbs 4g total (not net); Protein: 10 g.; Fat: 24 g.; Fiber: 1 g.

* Studies show that real cinnamon may reduce blood sugar - but it must be cassia (also called Chinese) cinnamon. Most grocery store cinnamon doesn't list its origin or type, but you can buy cassia cinnamon online.