Tag: keto

Chicken and Cheese Enchiladas

Chicken and Cheese Enchiladas

Keto enchiladas with tortillas made from deli chicken, and homemade enchilada sauce. Perfect for meal prep!

Zucchini Chips

Zucchini Chips

A delicious, crispy keto snack. Who needs potato chips when you have zucchini!

Jalapeño Popper Frittata

Jalapeño Popper Frittata

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I’m a huge fan of making a frittata on Sunday afternoon and eating it for breakfast during the week. They’re easy to make, good for using up whatever random veggies you have in your crisper drawer, and they keep and reheat very well. You can’t go wrong with a giant open-faced omelet if you’re trying to eat keto.

I made this one on the week of Memorial Day, so I only made 4 servings of this one. Normally I’ll do 6, so my husband can have one too. He doesn’t do the keto thing, so one is about all he can manage. And that’s another great thing about frittatas. The recipes are very scalable and customizable. Need it to be bigger? Add more eggs. Need more fat for your macros? Throw in a quarter cup of heavy cream with them. Need less? Scale back the cheeses or pour off most of the bacon grease. The possibilities are endless.

To start this one, first put your oven on broil with a rack under the broiler. Beat 8 eggs with salt and pepper to taste. If you want to add cream for your fat macros, add 1/4 cup of it here. Fry four slices of bacon in a nonstick skillet and remove when it’s done to your taste, keeping the bacon grease in the pan. If you want to keep this vegetarian, skip the bacon and use a tablespoon of butter instead. While it cooks, thinly slice 2 or 3 jalapeño peppers into rings and remove the seeds. I keep a box of cheap latex gloves around the kitchen for handling hot peppers, so I don’t end up rubbing my eyes later. That is unpleasant.

Pour the eggs into the skillet and allow to firm up a bit around the sides before placing the pepper rings on top in a concentric circle design. They shouldn’t sink too much at this point, but if they don’t remain at least somewhat visible, take them out and wait a minute or two before trying again. Using 3 ounces of cream cheese, place small dollops of it inside each pepper ring. By this point, the frittata should be fairly firmed up except for on top. Crumble the bacon over it and sprinkle 1/2 cup of shredded cheddar cheese on top.

Ready to go under the broiiler!

Wrap aluminum foil a few times around the handle of the skillet if it’s plastic, and place under the broiler. Broil until the cheddar melts and the eggs are fully cooked, about 1-2 minutes. Keep an eye on it because it can go from beautiful to burnt fairly quickly. Slice it into four equal slices and either serve it or save it for a quick breakfast during the work week. About 45 seconds in the microwave will reheat it perfectly.

Jalapeno Popper Frittata

Everything you love about your favorite bar food, without the carbs!
Prep Time 10 mins
Cook Time 10 mins
Course Breakfast
Servings 4
Calories 335 kcal

Ingredients
  

  • 8 large eggs
  • 1/4 cup heavy cream optional
  • 1/2 tsp Kosher salt
  • 2-3 fresh jalapeno peppers
  • 3 ounces cream cheese
  • 4 slices bacon
  • 1/2 cup shredded cheddar cheese

Instructions
 

  • In a non-stick skillet, fry the bacon. When it's done, remove it to a plate lined with paper towels to drain and cool off. Leave the bacon grease in the skillet with the heat on medium-low.
  • Set your oven on broil and move a rack to the top.
  • While the bacon is cooking, slice the peppers into thin rings and remove the seeds. Set them aside.
  • Whisk together the eggs, cream (if using) and salt. Pour into the hot skillet.
  • When the sides of the frittata begin to firm up, place the pepper rings gently on top of the eggs in a concentric circle pattern, starting on the outside edge and working your way to the center. Place a dollop of cream cheese inside every pepper ring.
  • Crumble the bacon on top of the frittata and sprinkle with the cheddar.
  • If your nonstick skillet has a plastic handle, wrap a piece of aluminum foil around the handle at least 3 times. Make sure that the foil is long enough to cover the entire handle from base to end.
  • Place under the broiler until the cheese is melted and the eggs are set, 1-2 minutes.
  • Macros, counting 1 tbsp of bacon grease, not counting the optional cream: 335 calories, 2 grams net carbs, 20 grams protein, 27 grams fat.
Keyword breakfast, eggs, keto, low carb, make ahead

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Erin’s Keto Instant Pot Italian Wedding Soup

Erin’s Keto Instant Pot Italian Wedding Soup

A comforting keto Italian soup made in the Instant Pot, with Miracle Rice instead of pasta. Perfect for meal prep!

Personal Pan Meatza Supreme

Personal Pan Meatza Supreme

If you like a good supreme pizza but don’t like the carbs, this easy keto meatza is where it’s at.

Prosecco Herb Chicken

Prosecco Herb Chicken

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I’m a huge fan of skillet chicken in a pan sauce for quick weeknight meals. This sauteed chicken with an elegant cream sauce is one of my favorites. The only problem is that I have to make sure I have room in my macros for my husband and I to split the rest of the bottle of prosecco! Nobody wants that to go to waste, right?

Start off with two large or four small chicken breasts, about a pound of chicken in total. If you have two large ones, butterfly them into thin cutlets. Salt and pepper both sides to taste. Heat up a tablespoon each of olive oil and butter in a stainless steel or cast iron skillet over medium to medium high heat, making sure the oil doesn’t smoke. Don’t use a nonstick skillet here, as you won’t get the brown sticky bits on the bottom that make the sauce good. Alton Brown told me that those brown sticky bits are called fond. I must say I’m awfully fond of them. (Yeah, yeah, I know…)

Put the chicken into the skillet and saute for about 4-5 minutes a side, flipping once. You want the chicken to get nice and golden brown, like so:

Golden brown and delicious, as Alton Brown used to say.

While the chicken is cooking, chop the herbs. I grabbed a decent handful of both basil and tarragon leaves. Once chopped, it was about a half cup of herbs total. This one is fun to play with. If you don’t like the slightly anise flavor of tarragon, you can make it a bit more Italian-flavored instead of French by using basil, oregano, and parsley. As long as you have a half-cup of herbs total, you probably can’t go wrong. Unless you try cilantro, because that wouldn’t go well with the rest of the flavors at all. There’s a time and place for cilantro, and this isn’t it. Anyway, chop those herbs and save them for later.

Once the chicken is browned and fully cooked through, remove it from the pan and put it on a plate. Your skillet should look like this:

See all that brown crispy stuff on the bottom of the pan? That’s the start of something good. But first, we need to add some garlic. I view garlic like I view salt. I never really measure it. This is especially the case since I use the jarred kind, or jarlic, as I prefer to call it. I love fresh garlic, but it’s rare that I actually want to deal with the pain of peeling and chopping it. So throw about a tablespoon or so of minced garlic in there. I’d say 3 cloves if you’re using the real stuff. Toss it around in the skillet and make sure not to burn it. 30 seconds should be fine. After that, add 5 ounces of prosecco and a teaspoon of Worcestershire sauce to the mix. I get my prosecco from Costco. $7 a bottle!

Use your spatula to scrape up those brown bits on the bottom of the pan. That’s how the sauce gets the majority of its flavor. Bring it to a boil and let it reduce down until it looks kind of like this, then add the herbs and toss for about 30 seconds. You don’t want them to wilt too much or they’ll get to be an ugly color.

Whisk in 2-4 tablespoons of heavy cream and let the sauce boil just a bit, just to thicken it up. Add the chicken back to the pan, turn to coat, taste and adjust salt as needed, and then serve over cauliflower rice with more of the sauce drizzled on top. Enjoy an elegant meal that looks like something you could get in a restaurant but is easy enough to make on a weeknight!

Prosecco Herb Chicken

Skillet chicken in a creamy pan sauce.
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Main Course
Servings 4
Calories 290 kcal

Ingredients
  

  • 4 boneless, skinless chicken breasts 1 pound total
  • 1 tbsp olive oil
  • 1 tbsp butter
  • 1/4 cup fresh basil chopped
  • 1/4 cup fresh tarragon chopped
  • 1 tbsp minced garlic
  • 5 oz prosecco or other dry white sparkling wine
  • 1 tsp worcestershire sauce
  • 2-4 tbsp heavy cream
  • salt and pepper to taste

Instructions
 

  • Heat olive oil and butter in a large stainless steel or cast iron skillet over medium to medium high heat. Salt and pepper both sides of your chicken breasts, and saute about 4 minutes a side, until golden brown and cooked through. Remove chicken to a plate.
  • While chicken is cooking, finely chop the herbs and set aside.
  • Once the chicken has been removed from the skillet, add the garlic and saute for 30 seconds, then add the prosecco and worcestershire sauce, making sure to scrape up the brown bits from the bottom of the skillet.
  • Reduce the prosecco until only about 3 tablespoons remain, then add the herbs and quickly toss. Pour in the heavy cream and boil until thickened, then turn the heat back down to a simmer and add the chicken breasts and any accumulated juices. Taste the sauce and add more salt and pepper if needed. Turn the chicken breasts to coat and serve over cauliflower rice with more sauce drizzled on top.
  • Macros, using 3 tbsp of heavy cream: 290 calories, 2 grams net carbs, 25 grams protein, 18 grams fat.
Keyword chicken, easy, weeknight

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Zucchini Ribbon Salad

Zucchini Ribbon Salad

Need to use up all that extra zucchini from your garden? Try this simple, fresh, and summery keto salad.

Red Velvet Cheesecake Fat Bombs

Red Velvet Cheesecake Fat Bombs

A keto fat bomb that tastes just like the classic Red Velvet cake with cream cheese frosting.