1 tablespoon dried Italian
seasoning
until well mixed.
¼ cup grated Parmesan
3. Add the chicken wings and stir until coated with the butter
cheese, plus ½ cup
mixture.
Pink salt
4. Cover the slow cooker and cook for 2 hours and 45 minutes.
Freshly ground
black pepper
5. Preheat the broiler.
1 pound chicken wings
6. Transfer the wings to the prepared baking sheet, sprinkle
Per Batch
the remaining ½ cup of Parmesan cheese over the wings, and
Calories: 1476; Total Fat: 131g;
cook under the broiler until crispy, about 5 minutes.
Carbs: 7g; Net Carbs: 7g;
Fiber: 0g; Protein: 77g
7. Serve hot.
Per Serving
Calories: 738; Total Fat: 66g;
INGREDIENT TIP I like to buy a combination of fresh (not frozen)
Carbs: 4g; Net Carbs: 4g;
chicken wingettes and drummettes.
Fiber: 0g; Protein: 39g
FISH & POULTRY ENTRÉES 103
CHICKEN SKEWERS WITH PEANUT SAUCE
A traditional chicken satay would generally have a lot more ingredients than this recipe, so I am not calling it a satay, although this recipe was inspired by those flavors. I rarely eat peanut butter, but I can’t pass up a spicy peanut sauce! Add as much or as little Sriracha sauce as you want to control the spice level.
SERVES 2
1. In a large zip-top bag, combine the chicken chunks with
PREP 10 minutes,
2 tablespoons of soy sauce, ½ teaspoon of Sriracha sauce, and
plus 1 hour to marinate
2 teaspoons of sesame oil. Seal the bag, and let the chicken
COOK 15 minutes
marinate for an hour or so in the refrigerator or up to overnight.
1 pound boneless skinless
2. If you are using wood 8-inch skewers, soak them in water
chicken breast, cut
into chunks
for 30 minutes before using.
3 tablespoons soy sauce (or
3. I like to use my grill pan for the skewers, because I don’t
coconut aminos), divided
have an outdoor grill. If you don’t have a grill pan, you can use
½ teaspoon Sriracha sauce,
a large skillet. Preheat your grill pan or grill to low. Oil the grill
plus ¼ teaspoon
pan with ghee.
3 teaspoons toasted sesame
oil, divided
4. Thread the chicken chunks onto the skewers.
Ghee, for oiling
5. Cook the skewers over low heat for 10 to 15 minutes, flipping
2 tablespoons peanut butter
halfway through.
Pink salt
Freshly ground
6. Meanwhile, mix the peanut dipping sauce. Stir together the
black pepper
remaining 1 tablespoon of soy sauce, ¼ teaspoon of Sriracha
sauce, 1 teaspoon of sesame oil, and the peanut butter. Season
Per Batch
with pink salt and pepper.
Calories: 1171; Total Fat: 57g;
Carbs: 11g; Net Carbs: 9g;
7. Serve the chicken skewers with a small dish of the pea-
Fiber: 2g; Protein: 149g
nut sauce.
Per Serving
Calories: 586; Total Fat: 29g;
INGREDIENT TIP
Carbs: 6g; Net Carbs: 5g;
Coconut aminos tastes just like soy sauce but is
Fiber: 1g; Protein: 75g
gluten-free and Paleo-friendly.
104 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
BRAISED CHICKEN THIGHS WITH
KALAMATA OLIVES
Chicken thighs are not something I had ever made until the past couple of years. My daughter loves them, and I love them, too, because they are so tender and tasty, with crispy skin—but they take a little practice to get right. The key is starting them on the stove top, leaving them alone so the skin can get nice and crispy, and then transferring them to the oven to finish cooking and get tender. Use a cast iron skillet or other oven-safe pan.
ONE PAN
1. Preheat the oven to 375°F.
SERVES 2
2. Pat the chicken thighs dry with paper towels, and season
PREP 10 minutes
with pink salt and pepper.
COOK 40 minutes
3. In a medium oven-safe skillet or high-sided baking dish over
4 chicken thighs, skin on
medium-high heat, melt the ghee. When the ghee has melted
Pink salt
and is hot, add the chicken thighs, skin-side down, and leave
Freshly ground
them for about 8 minutes, or until the skin is brown and crispy.
black pepper
2 tablespoons ghee
4. Flip the chicken and cook for 2 minutes on the second side.
½ cup chicken broth
Around the chicken thighs, pour in the chicken broth, and add
1 lemon, ½ sliced and
the lemon slices, lemon juice, and olives.
½ juiced
5. Bake in the oven for about 30 minutes, until the chicken is
½ cup pitted
Kalamata olives
cooked through.
2 tablespoons butter
6. Add the butter to the broth mixture.
7. Divide the chicken and olives between two plates and serve.
Per Batch
Calories: 1134; Total Fat: 94g;
Carbs: 4g; Net Carbs: 4g;
INGREDIENT TIP You can use any of your favorite olives in this dish
Fiber: 3g; Protein: 65g
instead of Kalamata if you like.
Per Serving
Calories: 567; Total Fat: 47g;
Carbs: 4g; Net Carbs: 2g;
Fiber: 2g; Protein: 33g
FISH & POULTRY ENTRÉES 105
BUTTERY GARLIC CHICKEN
Chicken drenched in butter? Sign me up! This chicken is so moist and delicious, and you will definitely want to spoon all of the excess butter over the top at the end.
SERVES 2
1. Preheat the oven to 375°F. Choose a baking dish that is large
PREP 5 minutes
enough to hold both chicken breasts and coat it with the ghee.
COOK 40 minutes
2. Pat dry the chicken breasts and season with pink salt,
2 tablespoons ghee, melted
pepper, and Italian seasoning. Place the chicken in the
2 boneless skinless
baking dish.
chicken breasts
Pink salt
3. In a medium skillet over medium heat, melt the butter.
Freshly ground
Add the minced garlic, and cook for about 5 minutes. You
black pepper
want the garlic very lightly browned but not burned.
1 tablespoon dried Italian
4. Remove the butter-garlic mixture from the heat, and pour
seasoning
it over the chicken breasts.
4 tablespoons butter
2 garlic cloves, minced
5. Roast the chicken in the oven for 30 to 35 minutes, until
¼ cup grated
cooked through. Sprinkle some of the Parmesan cheese on top
Parmesan cheese
of each chicken breast. Let the chicken rest in the baking dish
for 5 minutes.
Per Batch
Calories: 1283; Total Fat: 89g;
6. Divide the chicken between two plates, spoon the butter
Carbs: 3g; Net Carbs: 3g;
sauce over the chicken, and serve.
Fiber: 0g; Protein: 114g
Per Serving
&nb
sp; SUBSTITUTION TIP If you don’t have dried Italian seasoning, you
Calories: 642; Total Fat: 45g;
can make your own mix from dried herbs and spices you may have
Carbs: 2g; Net Carbs: 2g;
Fiber: 0g; Protein: 57g
in your cupboard. Mix together as many of these ingredients as you
have: 1 teaspoon each of dried basil, oregano, thyme, rosemary,
sage, garlic powder, and cilantro.
106 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
CHEESY BACON AND BROCCOLI CHICKEN
I think I would like anything smothered in cream cheese and topped with bacon, and this meal is no exception. This recipe gives you instructions for baking the chicken breast and bacon, but I typically make this dish when I have leftovers of both items so I can put this together super fast.
SERVES 2
1. Preheat the oven to 375°F.
PREP 10 minutes
2. Choose a baking dish that is large enough to hold both
COOK 1 hour
chicken breasts and coat it with the ghee.
2 tablespoons ghee
3. Pat dry the chicken breasts with a paper towel, and season
2 boneless skinless
chicken breasts
with pink salt and pepper.
Pink salt
4. Place the chicken breasts and the bacon slices in the baking
Freshly ground
dish, and bake for 25 minutes.
black pepper
4 bacon slices
5. Transfer the chicken to a cutting board and use two forks
6 ounces cream cheese,
to shred it. Season it again with pink salt and pepper.
at room temperature
6. Place the bacon on a paper towel−lined plate to crisp up,
2 cups frozen broccoli
and then crumble it.
florets, thawed
½ cup shredded
7. In a medium bowl, mix to combine the cream cheese, shred-
Cheddar cheese
ded chicken, broccoli, and half of the bacon crumbles. Transfer
the chicken mixture to the baking dish, and top with the
Per Batch
Cheddar and the remaining half of the bacon crumbles.
Calories: 1869; Total Fat: 132g;
Carbs: 20g; Net Carbs: 15g;
8. Bake until the cheese is bubbling and browned, about
Fiber: 5g; Protein: 149g
35 minutes, and serve.
Per Serving
Calories: 935; Total Fat: 66g;
Carbs: 10g; Net Carbs: 8g;
INGREDIENT TIP You could replace the broccoli with cauliflower
Fiber: 3g; Protein: 75g
if you prefer.
FISH & POULTRY ENTRÉES 107
PARMESAN BAKED CHICKEN
I have been making this chicken dish forever. It is the easiest recipe ever: You basically smother the chicken in mayonnaise, and the mayonnaise makes it tender and juicy. Over the years I have added keto-friendly crushed pork rinds and some Italian seasoning, making this dish perfect for a keto diet.
30-MINUTE
1. Preheat the oven to 425°F. Choose a baking dish that is large
ONE PAN
enough to hold both chicken breasts and coat it with the ghee.
SERVES 2
2. Pat dry the chicken breasts with a paper towel, season with
PREP 5 minutes
pink salt and pepper, and place in the prepared baking dish.
COOK 20 minutes
3. In a small bowl, mix to combine the mayonnaise, Parmesan
2 tablespoons ghee
cheese, and Italian seasoning.
2 boneless skinless
chicken breasts
4. Slather the mayonnaise mixture evenly over the chicken
Pink salt
breasts, and sprinkle the crushed pork rinds on top of the
Freshly ground
mayonnaise mixture.
black pepper
5. Bake until the topping is browned, about 20 minutes,
½ cup mayonnaise
and serve.
¼ cup grated
Parmesan cheese
1 tablespoon dried Italian
INGREDIENT TIP You can leave out the pork rinds if you don’t have
seasoning
them in your pantry, but they add a nice texture.
¼ cup crushed pork rinds
Per Batch
Calories: 1700; Total Fat: 133g;
Carbs: 4g; Net Carbs: 4g;
Fiber: 0g; Protein: 119g
Per Serving
Calories: 850; Total Fat: 67g;
Carbs: 2g; Net Carbs: 2g;
Fiber: 0g; Protein: 60g
108 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
CRUNCHY CHICKEN MILANESE
When in doubt, I make this chicken dish. I love it, my daughter loves it—in fact, I can’t imagine anyone not liking it. The key to the dish is pounding the chicken thin so that it cooks quickly.
30-MINUTE
1. Pound the chicken breasts with a heavy mallet until they are
SERVES 2
about ½ inch thick. (If you don’t have a kitchen mallet, you can
PREP 10 minutes
use the thick rim of a heavy plate.)
COOK 10 minutes
2. Prepare two separate prep plates and one small, shallow bowl:
2 boneless skinless
• On plate 1, put the coconut flour, cayenne pepper, pink
chicken breasts
salt, and pepper. Mix together.
½ cup coconut flour
1 teaspoon ground
• Crack the egg into the small bowl, and lightly beat it with
cayenne pepper
a fork or whisk.
Pink salt
• On plate 2, put the crushed pork rinds.
Freshly ground
black pepper
3. In a large skillet over medium-high heat, heat the olive oil.
1 egg, lightly beaten
4. Dredge 1 chicken breast on both sides in the coconut-flour
½ cup crushed pork rinds
mixture. Dip the chicken into the egg, and coat both sides.
2 tablespoons olive oil
Dredge the chicken in the pork-rind mixture, pressing the pork
rinds into the chicken so they stick. Place the coated chicken in
Per Batch
Calories: 1207; Total Fat: 57g;
the hot skillet and repeat with the other chicken breast.
Carbs: 33g; Net Carbs: 13g;
Fiber: 20g; Protein: 130g
5. Cook the chicken for 3 to 5 minutes on each side, until
brown, crispy, and cooked through, and serve.
Per Serving
Calories: 604; Total Fat: 29g;
Carbs: 17g; Net Carbs: 7g;
SUBSTITUTION TIP You can replace the cayenne pepper with
Fiber: 10g; Protein: 65g
grated Parmesan cheese if you prefer milder food.
FISH & POULTRY ENTRÉES 109
BAKED GARLIC AND PAPRIKA
CHICKEN LEGS
Drumsticks are always worth the wait. I love layering on flavors and getting the chicken skin crispy. The combination of flavors of the garlic, paprika, and herbs will excite your palate.
SERVES 2
1. Preheat the oven to 425°F. Line a 9-by-13-inch baking pan
PREP 10 minutes
with aluminum foil or a silicone baking mat.
COOK 55 minutes
2. Pat the chicken legs dry with paper towels, put them in a
1 pound chicken
large bowl, and apply pink salt and pepper all over the skin on
drumsticks, skin on
both sides.
Pink salt
Freshly ground
3. In a small saucepan over medium-low heat, combine the
black pepper
ghee, garlic, paprika, and Italian seasoning. Stir to combine for
2 tablespoons ghee
30 seconds, and let sit for 5 minutes while the flavors combine.
2 garlic cloves, minced
4. Pour the sauce over the chicken legs, and toss to coat evenly.
1 teaspoon paprika
Season with more pink salt and pepper.
1 teaspoon dried Italian
seasoning
5. Arrange the chicken legs on one side of the prepared pan,
½ pound fresh green beans
leaving room for the vegetables later.
1 tablespoon olive oil
6. Bake the chicken for 30 minutes, then remove the pan from
the oven. Spread the green beans over the empty half of the
Per Batch
Calories: 1400; Total Fat: 90g;
pan, and turn the chicken legs. Drizzle the beans with the olive
Carbs: 19g; Net Carbs: 12g;
oil, and season with pink salt and pepper.
Fiber: 7g; Protein: 126g
7. Roast for 15 to 20 minutes more, until the chicken is cooked
Per Serving
through and the skin is crispy, and serve.
Calories: 700; Total Fat: 45g;
Carbs: 10g; Net Carbs: 6g;
Fiber: 4g; Protein: 63g
SUBSTITUTION TIP You can replace the Italian herbs with any
herbs or spices you prefer, such as an Indian spice mix like garam
masala, or Chinese five-spice powder.
110 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
CREAMY SLOW-COOKER CHICKEN
A creamy slow cooker meal is perfect for those chilly days. You can make this dish very quickly and then enjoy the aromas for the next 4 hours while it cooks. The fresh spinach added toward the end of the cooking time adds beautiful color and freshness.
SERVES 2
1. In a medium skillet over medium-high heat, melt the ghee.
PREP 10 minutes
Add the chicken and cook, about 4 minutes on each side,
COOK 4 hours 15 minutes
until brown.
1 tablespoon ghee
2. With the crock insert in place, transfer the chicken to the
2 boneless skinless
slow cooker. Set the slow cooker to low.
chicken breasts
1 cup Alfredo Sauce
3. In a small bowl, mix to combine the Alfredo sauce, sun-dried
(page 175), or any
tomatoes, and Parmesan cheese, and season with pink salt and
brand you like
pepper. Pour the sauce over the chicken.
¼ cup chopped
sun-dried tomatoes
4. Cover and cook on low for 4 hours, or until the chicken is
¼ cup grated
cooked through.
Parmesan cheese
5. Add the fresh spinach. Cover and cook for 5 minutes more,
Pink salt
until the spinach is slightly wilted, and serve.
Freshly ground
black pepper
SUBSTITUTION TIP
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