[2017] Ketogenic Diet Cookbook
Page 21
Nutrition: Calories - 240, Fat - 4, Fiber - 3, Carbs - 6, Protein - 20
Chicken and Broccoli Casserole
Preparation time: 10 minutes
Cooking time: 45 minutes
Servings: 4
Ingredients:
3 cups cheddar cheese, grated
10 ounces broccoli florets
3 chicken breasts, skinless, boneless, cooked, and cubed
1 cup mayonnaise
1 tablespoon coconut oil, melted
⅓ cup chicken stock
Salt and ground black pepper, to taste
Juice of 1 lemon
Directions:
Grease a baking dish with oil, and arrange chicken pieces on the bottom. Spread broccoli florets, and then half of the cheese. In a bowl, mix the mayo with stock, salt, pepper, and lemon juice. Pour this over the chicken, sprinkle the rest of the cheese, cover dish with aluminum foil, and bake in the oven at 350ºF for 30 minutes. Remove the aluminum foil, and bake for 20 minutes. Serve hot.
Nutrition: Calories - 250, Fat - 5, Fiber - 4, Carbs - 6, Protein - 25
Creamy Chicken Soup
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
3 tablespoons butter
4 ounces cream cheese
2 cups chicken meat, cooked and shredded
4 cups chicken stock
Salt and ground black pepper, to taste
½ cup sour cream
¼ cup celery, chopped
Directions:
In a blender, mix the stock with the red sauce, cream cheese, butter, salt, pepper, and sour cream, and pulse well. Transfer this to a pot, heat up over medium heat, and add the celery and chicken. Stir, simmer for a few minutes, divide into bowls, and serve.
Nutrition: Calories - 400, Fat - 23, Fiber - 5, Carbs - 5, Protein - 30
Chicken Crepes
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 8
Ingredients:
6 eggs
6 ounces cream cheese
1 teaspoon erythritol
1½ tablespoons coconut flour
⅓ cup Parmesan cheese, grated
A pinch of xanthan gum
Vegetable oil cooking spray
For the filling:
8 ounces spinach
8 ounces mushrooms, sliced
8 ounces rotisserie chicken, shredded
8 ounces cheese blend
2 ounces cream cheese
1 garlic clove, peeled and minced
1 onion, peeled and chopped
Liquids:
2 tablespoons red wine vinegar
2 tablespoons butter
½ cup heavy cream
1 teaspoon Worcestershire sauce
¼ cup chicken stock
A pinch of nutmeg
Fresh parsley, chopped
Salt and ground black pepper, to taste
Directions:
In a bowl, mix the 6 ounces cream cheese with eggs, Parmesan cheese, erythritol, xanthan, and coconut flour, and stir well until you obtain a crepe batter. Heat up a pan over medium heat, spray some cooking oil, pour some of the batters, spread well into the pan, cook for 2 minutes, flip, and cook for 30 seconds more. Repeat with the rest of the batter, and place all crepes on a plate. Heat up a pan with 2 tablespoon butter over medium-high heat, add the onion, stir, and cook for 2 minutes. Add the garlic, stir, and cook for 1 minute. Add the mushrooms, stir, and cook for 2 minutes. Add the chicken, spinach, salt, pepper, stock, vinegar, nutmeg, Worcestershire sauce, heavy cream, cream cheese, and 6 ounces of the cheese blend, stir, and cook for 7 minutes. Fill each crepe with this mixture, roll them, and arrange them all in a baking dish. Top with the remaining cheese blend, place under a preheated broiler for a couple of minutes. Divide the crepes on plates, top with chopped parsley, and serve.
Nutrition: Calories - 360, Fat - 32, Fiber - 2, Carbs - 7, Protein - 20
Four-cheese Chicken
Preparation time: 10 minutes
Cooking time: 50 minutes
Servings: 4
Ingredients:
3 pounds chicken breasts
2 ounces muenster cheese, cubed
2 ounces cream cheese
4 ounces cheddar cheese, cubed
2 ounces provolone cheese, cubed
1 zucchini, shredded
Salt and ground black pepper, to taste
1 teaspoon garlic, minced
½ cup bacon, cooked and crumbled
Directions:
Season the zucchini with salt and pepper, set aside for a few minutes, squeeze well, and transfer to a bowl. Add the bacon, garlic, more salt, and pepper, cream cheese, cheddar cheese, Muenster cheese, and provolone cheese, and stir. Cut slits into chicken breasts, season with salt, and pepper, and stuff with the zucchini and cheese mixture. Place on a lined baking sheet, place in an oven at 400ºF, and bake for 45 minutes. Divide on plates and serve.
Nutrition: Calories - 455, Fat - 20, Fiber - 0, Carbs - 2, Protein - 57
Crusted Chicken
Preparation time: 10 minutes
Cooking time: 35 minutes
Servings: 4
Ingredients:
4 bacon slices, cooked and crumbled
4 chicken breasts, skinless and boneless
1 tablespoon water
½ cup avocado oil
1 egg, whisked
Salt and ground black pepper, to taste
1 cup Asiago cheese, shredded
¼ teaspoon garlic powder
1 cup Parmesan cheese, grated
Directions:
In a bowl, mix the Parmesan cheese with garlic, salt, and pepper, and stir. Put the whisked egg in another bowl and mix with the water. Season the chicken with salt, and pepper, and dip each piece into egg, and then into cheese mixture. Heat up a pan with the oil over medium-high heat, add the chicken breasts, cook until they are golden on both sides, and transfer to a baking pan. Place in an oven at 350ºF, and bake for 20 minutes. Top the chicken with the bacon and Asiago cheese, place in an oven, turn on broiler, and broil for a couple of minutes. Serve hot.
Nutrition: Calories - 400, Fat - 22, Fiber - 1, Carbs - 1, Protein - 47
Cheesy Chicken
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
1 zucchini, chopped
Salt and ground black pepper, to taste
1 teaspoon garlic powder
1 tablespoon avocado oil
2 chicken breasts, skinless, boneless, and sliced
1 tomato, cored and chopped
½ teaspoon dried oregano
½ teaspoon dried basil
½ cup mozzarella cheese, shredded
Directions:
Season the chicken with salt, pepper, and garlic powder. Heat up a pan with the oil over medium heat, add the chicken slices, brown on all sides, and transfer them to a baking dish. Heat up the pan again over medium heat, add the zucchini, oregano, tomato, basil, salt, and pepper, stir, cook for 2 minutes, and pour over chicken. Place in an oven at 325ºF, and bake for 20 minutes. Spread the mozzarella cheese over the chicken, place in an oven again, and bake for 5 minutes. Divide on plates and serve.
Nutrition: Calories - 235, Fat - 4, Fiber - 1, Carbs - 2, Protein - 35
Orange Chicken
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
2 pounds chicken thighs, skinless, boneless, and cut into pieces
Salt and ground black pepper, to taste
3 tablespoons coconut oil
¼ cup coconut flour
For the sauce:
2 tablespoons fish sauce
1½ teaspoons orange extract
1 tablespoon fresh ginger, grated
¼ cup orange juice
2 teaspoons stevia
1 tablespoon orange zest
¼ teaspoon sesame seeds
2 tablespoons scallions, chopped
½ teaspoon coriander
1 cup water
¼ teaspoon red pepper flakes
2 tablespoons gluten-free soy sauce
Directions:
In a bowl, mix the coconut flour, salt, and pepper, and stir. Add the chicken pieces and toss to coat well. Heat up a pan with the oil over medium heat, add the chicken, cook until golden brown on both sides, and transfer to a bowl. In a blender, mix the orange juice with the ginger, fish sauce, soy sauce, stevia, orange extract, water, and coriander, and blend well. Pour this into a pan and heat up over medium heat. Add the chicken, stir, and cook for 2 minutes. Add the sesame seeds, orange zest, scallions, and pepper flakes, stir cook for 2 minutes, and take off the heat. Divide on plates and serve.
Nutrition: Calories - 423, Fat - 20, Fiber - 5, Carbs - 6, Protein - 45
Chicken Pie
Preparation time: 10 minutes
Cooking time: 45 minutes
Servings: 4
Ingredients:
½ cup onion, peeled and chopped
3 tablespoons butter
½ cup carrots, peeled and chopped
3 garlic cloves, peeled and minced
Salt and ground black pepper, to taste
¾ cup heavy cream
½ cup chicken stock
12 ounces chicken, cubed
2 tablespoons Dijon mustard
¾ cup cheddar cheese, shredded
For the dough:
¾ cup almond flour
3 tablespoons cream cheese
1½ cup mozzarella cheese, shredded
1 egg
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon Italian seasoning
Salt and ground black pepper, to taste
Directions:
Heat up a pan with the butter over medium heat, add the onion, carrots, garlic, salt, and pepper, stir, and cook for 5 minutes. Add the chicken, stir, and cook for 3 minutes. Add the heavy cream, stock, salt, pepper, and mustard, stir, and cook for 7 minutes. Add the cheddar cheese, stir well, take off the heat, and keep warm. In a bowl, mix the mozzarella cheese with the cream cheese, stir, and heat up in a microwave for 1 minute. Add the garlic powder, Italian seasoning, salt, pepper, onion powder, flour, and egg, and stir well. Knead the dough well, divide into 4 pieces, and flatten each into a circle. Divide the chicken mix into 4 ramekins, top each with a dough circle, place in an oven at 375ºF for 25 minutes. Serve the chicken pies warm.
Nutrition: Calories - 600, Fat - 54, Fiber - 14, Carbs - 10, Protein - 45
Bacon-wrapped Chicken
Preparation time: 10 minutes
Cooking time: 35 minutes
Servings: 4
Ingredients:
1 tablespoon fresh chives, chopped
8 ounces cream cheese
2 pounds chicken breasts, skinless and boneless
12 bacon slices
Salt and ground black pepper, to taste
Directions:
Heat up a pan over medium heat, add the bacon, cook until halfway done, transfer to paper towels, and drain the grease. In a bowl, mix the cream cheese with salt, pepper, and chives, and stir. Use a meat tenderizer to flatten the chicken breasts well, add the cream cheese mixture, roll them up, and wrap each in a bacon slice. Arrange the wrapped chicken breasts into a baking dish, place in an oven at 375ºF, and bake for 30 minutes.
Divide on plates and serve.
Nutrition: Calories - 700, Fat - 45, Fiber - 4, Carbs - 5, Protein - 45
Red-hot Chicken Wings
Preparation time: 10 minutes
Cooking time: 55 minutes
Servings: 4
Ingredients:
3 pounds chicken wings
Salt and ground black pepper, to taste
3 tablespoons coconut aminos
2 teaspoons white vinegar
3 tablespoons rice vinegar
3 tablespoons stevia
¼ cup scallions, chopped
½ teaspoon xanthan gum
5 dried chilies, chopped
Directions:
Spread the chicken wings on a lined baking sheet, season with salt and pepper, place in an oven at 375ºF, and bake for 45 minutes. Heat up a small pan over medium heat, add the white vinegar, rice vinegar, coconut aminos, stevia, xanthan gum, scallions, and chilies, stir well, bring to a boil, cook for 2 minutes, and take off the heat. Dip the chicken wings into this sauce, arrange them all on the baking sheet again, and bake for 10 minutes. Serve hot.
Nutrition: Calories - 415, Fat - 23, Fiber - 3, Carbs - 2, Protein - 27
Chicken in Creamy Sauce
Preparation time: 10 minutes
Cooking time: 1 hour and 10 minutes
Servings: 4
Ingredients:
8 chicken thighs
Salt and ground black pepper, to taste
1 onion, peeled and chopped
1 tablespoon coconut oil
4 bacon strips, chopped
4 garlic cloves, peeled and minced
10 ounces cremini mushrooms, halved
2 cups chardonnay
1 cup whipping cream
½ cup fresh parsley, chopped
Directions:
Heat up a pan with the oil over medium heat, add the bacon, stir, cook until crispy, take off the heat, and transfer to paper towels. Heat up the pan with the bacon fat over medium heat, add the chicken pieces, season them with salt, and pepper, cook until brown, and transfer to paper towels. Heat up the pan again over medium heat, add the onions, stir, and cook for 6 minutes. Add the garlic, stir, cook for 1 minute, and transfer next to bacon pieces. Return the pan to stove and heat up again over medium temperature. Add the mushrooms, stir, and cook them for 5 minutes. Return the chicken, bacon, garlic, and onion to pan. Add the wine, stir, bring to a boil, reduce heat, and simmer for 40 minutes. Add the parsley and cream, stir, and cook for 10 minutes. Divide on plates and serve.
Nutrition: Calories - 340, Fat - 10, Fiber - 7, Carbs - 4, Protein - 24
Savory Chicken
Preparation time: 10 minutes
Cooking time: 1 hour
Servings: 4
Ingredients:
6 chicken breasts, skinless and boneless
Salt and ground black pepper, to taste
¼ cup jalapeños, chopped
5 bacon slices, chopped
8 ounces cream cheese
¼ cup onion, peeled and chopped
½ cup mayonnaise
½ cup Parmesan cheese, grated
1 cup cheddar cheese, grated
For the topping:
2 ounces pork skins, crushed
4 tablespoons melted butter
½ cup Parmesan cheese
Directions:
Arrange the chicken breasts in a baking dish, season with salt, and pepper, place in an oven at 425ºF, and bake for 40 minutes. Heat up a pan over medium heat, add the bacon, stir, cook until crispy, and transfer to a plate. Heat up the pan again over medium heat, add the onions, stir, and cook for 4 minutes. Take off the heat, add the bacon, jalapeño, cream cheese, mayonnaise, cheddar cheese, and ½ cup Parmesan cheese, stir well, and spread over the chicken. In a bowl, mix the pork skin with butter, and ½ cup Parmesan cheese, and stir. Spread this over the chicken as well, place in an oven, and bake for 15 minutes. Serve hot.
Nutrition: Calories - 340, Fat - 12, Fiber - 2, Carbs - 5, Protein - 20
Chicken with Sour Cream Sauce
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 4
Ingredients:
4 chicken thighs
Salt and ground black pepper, to taste
1 teaspoon onion powder
¼ cup sour cream
2 tablespoons sweet paprika
Directions:
In a bowl, mix the paprik
a with salt, pepper, and onion powder, and stir. Season chicken pieces with this paprika mixture, arrange them on a lined baking sheet, and bake in the oven at 400ºF for 40 minutes. Divide the chicken on plates, and set aside. Pour the juices from the pan into a bowl, and add the sour cream. Stir this sauce well and drizzle over chicken.
Nutrition: Calories - 384, Fat - 31, Fiber - 2, Carbs - 1, Protein - 33
Chicken Stroganoff
Preparation time: 10 minutes
Cooking time: 4 hours and 10 minutes
Servings: 4
Ingredients:
2 garlic cloves, peeled and minced
8 ounces mushrooms, chopped
¼ teaspoon celery seeds, ground
1 cup chicken stock
1 cup coconut milk
1 onion, peeled and chopped
1 pound chicken breasts, cut into medium-sized pieces
1½ teaspoons dried thyme
2 tablespoons fresh parsley, chopped
Salt and ground black pepper, to taste
4 zucchini, cut with a spiralizer
Directions:
Put the chicken in a slow cooker. Add the salt, pepper, onion, garlic, mushrooms, coconut milk, celery seeds, stock, half of the parsley, and thyme. Stir, cover, and cook on high for 4 hours. Uncover the pot, add more salt, and pepper, if needed, and the rest of the parsley, and stir. Heat up a pan with water over medium heat, add some salt, bring to a boil, add the zucchini pasta, cook for 1 minute, and drain. Divide on plates, add the chicken mixture on top, and serve.