Chicken

Chicken

Lettuce Wrap Sandwiches


Servings: 1 Ingredients:

  • Half of a head of iceberg lettuce
  • 3 oz turkey breast
  • 1 slice havarti cheese
  • 1 teaspoon mayonnaise
  • 1/4 avocado, smashed and seasoned with salt & pepper
  • 2 slices bacon
  • 2 slices Roma tomato

Instructions:
  1. Lay a piece of parchment paper on the counter and arrange the lettuce leaves in a large circle, slightly overlapping the leaves.
  2. Place turkey and cheese down the middle of the lettuce circle. Spread mayonnaise and avocado over top the turkey and cheese.
  3. Top with onions, bacon, pepper spread, and tomatoes.
  4. Starting on the long end of the toppings, begin rolling the lettuce around the toppings like a burrito.
  5. Use the parchment paper to help you roll, as it will keep the lettuce leaves together.
  6. Once you roll the lettuce halfway (covering the toppings), fold in the sides of the lettuce, then keep rolling until it resembles a burrito.
  7. Wrap in the parchment paper and cut in half.

Nutrition: Calories - 355 Carbs - 7 Fiber - 4 Net Carbs - 3 Fat - 33 Protein - 22 Adapted from Reddit




Cheesy Chicken & Cauliflower Rice


Servings: 2 Ingredients:

  • 1/2 lb boneless, skinless chicken breast, cubed
  • 1/2 teaspoon salt
  • 1/4 teaspoon garlic powder
  • black pepper, to taste
  • 1 teaspoons olive oil
  • 2 cloves minced garlic
  • 1/4 cup chopped onion
  • 12 ounces riced cauliflower
  • 1/3 cup shredded sharp cheddar
Instructions:
  1. Season chicken with salt, garlic powder and black pepper.
  2. Heat a large nonstick skillet over high heat. Add 1/2 teaspoon oil and add half of the chicken.
  3. Cook 2 to 3 minutes on each side, until chicken is no longer pink in the center and has browned on the edges.
  4. Set chicken aside.
  5. Repeat with remaining chicken.
  6. Add the remaining 1/2 teaspoon of oil, onion, and garlic and cook over medium heat about 2 minutes, until soft.
  7. Add the riced cauliflower (frozen), 1/4 teaspoon salt and pepper and cook until heated through.
  8. Return the chicken to the skillet, top with the cheese and cover.
  9. Cook low heat until the cheese is melted.
Nutrition: Calories - 263 Carbs - 11 Fiber - 7 Net Carbs - 4 Fat - 9 Protein - 35 Adapted from SkinnyTaste




Chicken Primavera Spaghetti Squash


Servings: 2 Ingredients:

  • 1 medium spaghetti squash, halved, seeds removed
  • 2 tablespoons olive oil, divide
  • Kosher sal
  • Black pepper
  • 1/2 red onion, chopped
  • 1 red bell pepper, chopped
  • 1 cup grape tomatoes, halved
  • 1 zucchini, cut into half moons
  • 2 cloves garlic, minced
  • 1 teaspoon lemon zest
  • 1/2 teaspoon Italian seasoning
  • 2 1/2 cups cooked shredded chicken
  • 1 cup shredded mozzarella
  • 1/4 cup grated Parmesan
Instructions:
  1. Preheat oven to 400°.
  2. Drizzle cut sides of spaghetti squash with oil and season with salt and pepper.
  3. Place cut side down on a large, rimmed baking sheet.
  4. Roast until tender, 30 to 35 minutes.
  5. Let cool slightly.
  6. Using a fork, break up squash strands.
  7. Meanwhile, make primavera filling:
  8. In a large skillet over medium heat, heat oil.
  9. Add onion and pepper and cook until mostly tender, 3 to 4 minutes, then add tomatoes, zucchini, garlic, and lemon zest.
  10. Season with salt, pepper, and Italian seasoning and cook 3 to 4 minutes more.
  11. Stir in chicken and remove from heat.
  12. Divide mixture between spaghetti squash halves and stir to combine.
  13. Top each spaghetti squash with cheese and return to oven to melt, 5 minutes.
  14. Top with Parmesan and parsley to serve.
Nutrition: Calories - 309 Carbs - 13 Fiber - 3 Net Carbs - 10 Fat - 24 Protein - 15 Adapted from Delish




One Pan Chicken Thighs


Servings: 4 Ingredients:

  • 4 boneless (skin on) chicken thighs
  • 2 zucchini
  • 1/2 cup carrot, sliced
  • 1 cup daikon radish
  • 1/4 cup olive oil
  • 2 tbsp balsamic vinegar
  • 1 inch cube minced ginger
Instructions:
  1. Preheat oven to 350°F.
  2. Pat chicken dry with a paper towel.
  3. Wrap the chicken skin around the thighs and arrange them on a greased baking sheet.
  4. Slice your veggies and arrange them surrounding the chicken.
  5. Whisk together sauce ingredients (olive oil, balsamic, and ginger) and pour over chicken and veggies.
  6. Season with salt and pepper and bake for 30 minutes.
  7. For extra crispiness, broil for about 3-5 minutes.
Nutrition: Calories - 375 Carbs - 2 Fiber - 0 Net Carbs - 2 Fat - 32 Protein - 22 Adapted from Tasteaholics




Keto Pad Thai


Servings: 2 Ingredients:

  • 8 oz packet Tofu Shirataki noodles
  • 4 oz chicken thigh
  • 1 egg
  • 1 tbsp coconut oil
  • 1/4 cup onion
  • 1/4 cup peanuts
  • 2 tablespoons green onions
  • 1 tablespoon soy sauce
  • 1 tablespoon rice wine vinegar
  • 1 teaspoon erythritol
  • 1/2 tablespoon chili garlic sauce
Instructions:
  1. Drain Shirataki noodles and heat in a pan over medium-high heat for 10 minutes. Set aside.
  2. Thinly slice carrot, bell pepper and onion. Set aside.
  3. Slice up chicken thigh in long pieces like the vegetables.
  4. Heat coconut oil in a pan and cook chicken fully through.
  5. Add sliced vegetables to chicken and heat through for 3-5 minutes.
  6. Add egg and scramble together with chicken and vegetables.
  7. Add noodles to the chicken and vegetables.
  8. Combine all ingredients in sauce and pour over the noodle mixture.
  9. Mix well. toss in peanuts and green onions.
  10. Serve warm and enjoy!
Nutrition: Calories - 173 Carbs - 9 Fiber - 3 Net Carbs - 6 Fat - 12 Protein - 9 Adapted from Keto Connect




Chicken with Bacon Mustard Sauce


Servings: 3 Ingredients:

  • 1/3 cup Dijon mustard
  • 1/4 teaspoon paprika
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper
  • 8 strips bacon uncooked, chopped
  • 1 cup onion chopped
  • 1 tablespoon olive oil
  • 2 lb boneless, skinless chicken breasts
  • 1 1/2 cups chicken broth
Instructions:
  1. Combine Dijon mustard, paprika, salt, and pepper in a small bowl, to make a paste.
  2. Cover chicken with paste and set aside.
  3. In a large skillet, saute bacon on medium-high heat until it just starts to brown.
  4. Remove to a plate, leaving fat in a skillet.
  5. To the same skillet, add chopped onion and cook in bacon fat until softened.
  6. Remove to the same plate, with bacon.
  7. Add 1 tablespoon olive oil to the same, now empty, hot skillet.
  8. Cook chicken breast on medium heat, about 90 seconds on each side.
  9. Remove chicken to a plate (it will not be done, but will continue cooking in a later step).
  10. To the same skillet, add 1 and 1/2 cups chicken broth, bring to boil, scraping the bottom of the pan.
  11. Add back bacon and onions, mix well.
  12. Add the chicken breast back to the skillet, reduce the heat to low-medium and cook for about 15-20 minutes, turning chicken once, until fully cooked and no longer pink in the center.
Nutrition: Calories - 677 Carbs - 7 Fiber - 1 Net Carbs - 6 Fat - 37 Protein - 73 Adapted from Julia's Album




Asparagus-Stuffed Chicken Parmesan


Servings: 3 Ingredients:

  • 3 boneless, skinless chicken breasts
  • 1 teaspoon garlic paste
  • 12 asparagus stalks
  • 1/2 cup cream cheese
  • 1 tablespoon butter
  • 1 teaspoon olive oil
  • 3/4 cup marinara sauce
  • 1 cup shredded mozzarella
  • Salt and Pepper, to taste
Instructions:
  1. Slice chicken breasts in half without slicing all the way through (butterfly).
  2. Remove the hardy stalks of the asparagus and set aside.
  3. Rub salt, pepper and garlic paste all over the chicken breasts (inside and outside).
  4. Divide cream cheese between the chicken breasts and spread it on the inside.
  5. Place four stalks of asparagus and then fold one side of the breast over the other, tucking it in place with a toothpick to make sure it doesn't come open.
  6. Preheat the oven, and set it to broiler.
  7. Add butter and olive oil to a hot skillet and add chicken breasts.
  8. Cook the chicken on each side for 6-7 minutes (total time will be 14-15 minutes depending on the size of the breast) till the chicken is almost cooked through.
  9. Top each breast with 1/4 cup marinara sauce, and divide the shredded mozzarella on top.
  10. Place in the oven and broil for 5 minutes till the cheese melts.
Nutrition: Calories - 572 Carbs - 10 Fiber - 2 Net Carbs - 8 Fat - 31 Protein - 62 Adapted from My Food Story




General Tso's Chicken


Servings: 3 Ingredients:

  • 6-7 small boneless, skinless chicken breasts
  • 3/4 cup crushed pork rinds
  • 1/3 cup almond flour
  • 2 large eggs
  • 2 tablespoons olive oil
  • 1 tablespoon coconut oil
  • 1/4 cup chicken broth
  • 3 tablespoons rice vinegar
  • 2 1/2 tablespoons soy sauce
  • 2 tablespoons reduced sugar ketchup
  • 2 tablespoons erythritol
  • 2 teaspoons sesame oil
  • 1 teaspoon hoisin sauce
  • 1 teaspoon red chili paste
  • 1 teaspoon garlic powder
  • 1/2 teaspoon minced ginger
  • 1/4 teaspoon xanthan gum
Instructions:
  1. Preheat oven to 325F.
  2. Place about half a bag of pork rinds in the food processor and pulse them until they are a fine and ground powder.
  3. Remove the pork rind dust from the food processor and put it in a bowl.
  4. Add almond flour and mix it well.
  5. In a separate bowl, scramble 2 eggs for dipping the chicken.
  6. Clean off your chicken breasts, getting rid of any fatty or gritty parts.
  7. Cube chicken breasts, trying to be as uniform as possible
  8. Dip the chicken into the egg, dip it into the pork rids and almond flour, and then put them off to the side to get them ready for frying
  9. In a pan, heat up 1 Tbsp. Olive Oil and 1 Tbsp. Coconut Oil. Once it is hot, add your chicken to fry
  10. Continue frying them, flipping them over when needed to create a crust. Don’t cook them all the way through here because we’ll be cooking them in the oven later
  11. Once they are finished frying, transfer to a baking tray. Fry in multiple batches. Add more oil to the pan as needed
  12. For the suace, add all of the remaining ingredients into a bowl
  13. Mix it well until thoroughly combined
  14. Cover fried chicken cubes in the sauce
  15. Mix the sauce and the chicken well, being careful not to remove batter from the chicken
  16. Put the chicken in the oven for 60 minutes. Every 15 minutes, flip the chicken, until it is cooked and sauce is thickened.
Nutrition: Calories - 566 Net Carbs - 4.5 Fat - 37 Protein - 59 Adapted from Ruled.me




Low Carb Chicken Enchilada Casserole


Servings: 5 Ingredients:

  • 1 lb. boneless skinless chicken breasts
  • Salt
  • Pepper
  • 1 1/2 cups of enchilada sauce
  • 1 cup finely crumbled queso fresco
  • 1 can (4 oz) green chiles (chopped)
  • Olive oil spray
  • 2 cups shredded cheddar cheese
  • Sour cream optional
Instructions:
  1. Preheat oven to 450 degrees.
  2. Season, cook, and shred chicken using your preferred method (I like to use the InstantPot - Chicken + 1 cup chicken broth on High for 8 min with 10 min natural release)
  3. Combine shredded chicken, the enchilada sauce, queso fresco, and chiles in a bowl. Add salt and pepper, if desired.
  4. Spray a 9x13 casserole dish with olive oil (or use a brush) and coat the entire bottom and sides.
  5. Add the chicken mixture, then top with cheddar cheese.
  6. Cover with foil and bake for about 10 minutes.
  7. Remove foil and bake an additional 3 to 5 minutes to melt the cheese.
  8. Serve with optional sour cream.
Nutrition: Calories - 499 Carbs - 8 Fiber - 2 Net Carbs - 6 Fat - 34 Protein - 41 Adapted from 730 Sage Street.




Instant Pot Butter Chicken


Servings: 4 Ingredients: Chicken

  • 1 14- ounce Canned Tomatoes
  • 5-6 cloves Garlic
  • 1-2 teaspoons Minced Ginger
  • 1 teaspoon Turmeric
  • 1 teaspoon Smoked Paprika
  • 1 teaspoon Kosher Salt
  • 1 teaspoon Garam Masala
  • 1 teaspoon Ground Cumin
  • 1 pound Boneless Skinless Chicken Thighs
Sauce
  • 4 ounces butter cut into cubes
  • 4 ounces Heavy Cream
  • 1 teaspoon Garam Masala
Instructions:
  1. Place all ingredients for the chicken (NOT the sauce), chicken last, into an Instant Pot, mixing the sauce well before you place the chicken on top of the sauce.
  2. Seal Instant Pot and set for 10 mins on high.
  3. When it is finished, let it release pressure naturally for 10 minutes, then quick release.
  4. Open the lid and remove the chicken carefully and set aside.
  5. Blend together all the ingredients using an immersion blender or upright blender.
  6. Let sauce rest for 10 minutes.
  7. Add the cut up butter, cream, and garam masala and stir until well incorporated.
  8. Add the chicken back in and heat through.
  9. Serve over cauliflower rice or zucchini noodles.
Nutrition: Calories - 336 Carbs - 11 Fiber - 3 Net Carbs - 8 Fat - 22 Protein - 25 Adapted from Two Sleevers.




Keto Chicken Tikka Masala Meatballs


Servings: 6 Ingredients: Meatballs

  • 1 1/2 lbs ground chicken
  • 1 teaspoon garam masala
  • 1 teaspoon salt
  • 4 tablespoons avocado oil
  • 1 shallot thinly sliced
  • 2 cloves garlic, minced
Sauce
  • 3 tablespoons ghee or butter
  • 1 small white onion diced
  • 2 garlic cloves minced
  • 1 tablespoon grated fresh ginger
  • 2 tablespoons garam masala
  • 1 teaspoon curry powder
  • 1 28-oz can crushed tomatoes
  • 1 cup heavy cream
  • Salt to taste
Instructions:
  1. In a medium bowl, combine the ground chicken, cilantro, garam masala, and salt.
  2. Add the avocado oil to a large 10” or larger skillet or 5-quart Dutch oven over medium heat.
  3. Once hot, fry the shallot and garlic for 3-4 minutes until they are starting the crisp.
  4. Transfer shallot and garlic to bowl with chiekcn mixture.
  5. Combine the chicken mixture and divide into 2” meatballs.
  6. Fry the meatballs in air fryer at 350F for 10 minutes.
  7. To the pan, add the ghee/butter, onion, garlic, and ginger.
  8. Cook for 3-4 minutes until soft.
  9. Add in the garam masala and curry powder.
  10. Cook a minute longer to toast the spices.
  11. Add in the crushed tomatoes and heavy cream.
  12. Bring it to a simmer.
  13. Add the meatballs to the skillet, simmer for 10 minutes.
Nutrition: Calories - 41 Carbs - 10 Fiber - 3 Net Carbs - 7 Fat - 41 Protein - 23 Adapted from Cast Iron Keto.




Cheesy Ranch Popcorn Chicken


Servings: 6 Ingredients:

  • 2 lbs chicken tenderloins cut into bite sized pieces
  • 1 cup almond flour
  • 1/4 cup grated Parmesan
  • 1 packet Ranch Salad Dressing Mix
  • 1/2 cup mayonnaise
  • 1 tsp Dijon mustard
For the dipping sauce:
  • 1/3 cup mayonnaise
  • 1/4 cup Dijon mustard
  • 1/4 cup sugar free maple flavored pancake syrup
Instructions: To make the chicken:
  1. Combine the almond flour, cheese, and Ranch Seasoning Mix in a medium bowl.
  2. Combine the mayonnaise, mustard, and chicken pieces in another medium bowl – stir well.
  3. Dip the mayo coated chicken pieces in the seasoning mixture and place on a parchment lined cookie sheet.
  4. In multiple batches, if necessary, air fry the chicken at 400 degrees (F) for 10 minutes (depending on size of pieces) until golden brown and cooked through.
For the dipping sauce:
  1. Combine the ingredients and whisk until smooth.
Nutrition: Calories - 351 Net Carbs - 4 Fat - 20 Protein - 40 Adapted from I Breathe I'm Hungry.




Stuffed Burgers with Brie and Caramelized Onion


Servings: 6 Ingredients: Onions:

  • 2 tbsp olive oil
  • 1 large onion, thinly sliced
  • 1/2 tsp salt
Burgers:
  • 2 lbs ground beef
  • 1/2 tsp salt
  • 1/2 tsp ground pepper
  • 4 oz Brie cheese, cut into small pieces
Mushrooms:
  • 2 tbsp butter
  • 8 oz mushrooms, sliced
  • Pinch salt
Instructions:
  1. To caramelize the onions, heat olive oil in a large saute pan over medium low heat. Once hot, add onions and sprinkle with salt.
  2. Cook slowly, stirring frequently, until a caramel brown colour and soft, about 15 to 20 minutes. Do not let them get crispy. Reduce heat to keep them from burning or crisping.
  3. Keep saute pan for cooking mushrooms.
  4. For the burgers, combine beef, salt and pepper in a large bowl. Mix by hand to combine well and divide into 6 even portions.
  5. Take half of each portion and form into a thin patty. Top each thin patty with some of the brie and onions, then top with remaining half of each portion and form around cheese and onions, into one large patty.
  6. Cook burgers on pre-heated grill about 5 to 6 minutes per side for medium. Cook slightly less for medium-rare and slightly more for medium-well. Meat should register at least 125°F to 130°F on an instant-read thermometer. Remove from grill and let sit 5 minutes.
  7. Cook mushrooms while burgers are grilling. Add butter to saute pan and melt over medium heat. Add mushrooms and a little salt and saute until mushrooms are browned on both sides and tender.
  8. Layer mushrooms over cooked burgers and serve.
Nutrition: Calories - 359 Carbs - 3 Fiber - 0 Net Carbs - 3 Fat - 24 Protein - 34 Adapted from A Sweet Life.




Keto Chicken Pot Pie


Servings: 6 Ingredients:

  • 1/4 cup almond flour
  • 1 cup shredded mozzarella cheese
  • 1/2 cup chopped onions
  • 1/2 cup chopped celery
  • 1/2 cup chopped carrots
  • 1 tbsp butter
  • 2/3 cup chicken broth
  • 1 cup cream
  • 2-3 chicken thighs, cooked & chopped
  • 1/4 tsp xanthan gum
  • salt/pepper to taste
Instructions:
  1. In a microwavable bowl, heat your mozzarella cheese up in the microwave, 30 seconds at a time, until melted.
  2. Once it’s all melted, stir in your almond flour until it forms a dough.
  3. Lay the dough between 2 sheets of parchment or wax paper. Roll it into a nice circle shape, like a pie crust.
  4. Take your pie pan and place it top down onto the dough, tracing with a knife around the outside. Take away the extra dough so all you have is a perfect circle the same size as your pan. Place the wax paper back ontop so it won’t dry out.
  5. In a pot, heat up your butter. Add in your carrots, onions and celery, sauteing until your onions are clear. This is the time to sprinkle on your xantham gum. Stir it in, then add in your chicken broth, then IMMEDIATELY add in your cream.
  6. Stir until it thickens. Dump in your chicken and stir until it becomes a nice chicken soup.
  7. Pour the mix into your pie pan. Then gently place the cheese and almond dough onto the top of the pan, tucking in the sides so it won’t hang over.
  8. Throw that in the oven at 350 for about a half an hour.
Nutrition: Calories - 256 Carbs - 5 Fiber - 1 Net Carbs - 4 Fat - 23 Protein - 7 Adapted from The Hungry Elephant.




Low Carb Chicken Enchiladas


Servings: 6

  • Ingredients:
  • 6 Low Carb tortillas
  • 1 1/2-2 cups chopped, cooked chicken
  • 1 1/2 cups enchilada sauce
  • 1 4oz. can green chilis
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 2 cups cheddar cheese
  • 1 cup crumbled queso fresco
  • sour cream (optional)
Instructions:
  1. Preheat oven to 375 degrees.
  2. Combine chicken, 1 cup enchilada sauce, green chilis, queso fresco, salt and pepper, and one cup of cheddar cheese.
  3. Taste to be sure that it is seasoned to your liking with the salt and pepper.
  4. Place about 1/6 of the filling into each tortilla and roll.
  5. Place into a greased casserole dish.
  6. Spoon remaining sauce and sprinkle remaining cheddar cheese over the top of the tortillas.
  7. Bake for 15-20 minutes.
  8. Serve with a topping of sour cream, avocado, cilantro, green onion, or lettuce.
Nutrition: Calories - 462 Carbs - 12 Fiber - 10 Net Carbs - 2 Fat - 29 Protein - 26 Adapted from Killer Keto.




Low Carb Chicken Casserole


Servings: 8 Ingredients:

  • 2 bags cauliflower rice, cooked per package directions
  • 1 can cream of mushroom soup
  • 2.5 cups shredded cheese (cheddar or colby jack)
  • 5 cups chopped cooked chicken
  • 1/2 cup peas
  • 1 tsp black pepper
  • 1/2 tsp salt (more if you like, so taste before baking)
  • 2-14 ounce cans of mushrooms (one if you’re not a huge fan)
Instructions:
  1. Preheat the oven to 350 degrees.
  2. Make sure that your cauliflower has been cooked, according to package directions.
  3. In a large bowl, add cauliflower and all other ingredients (but only 1.5 cups of the cheese) and stir to combine.
  4. Taste to see if you would like to add more salt or pepper.
  5. Spread into a 9x13 casserole dish.
  6. Sprinkle with remaining cheese.
  7. Bake for 30 minutes.
Nutrition: Calories - 346 Carbs - 8 Fiber - 3 Net Carbs - 5 Fat - 18 Protein - 39 Adapted from Killer Keto.





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