Tuesday, January 22, 2019

Keto White Chicken Chili

Keto White Chicken Chili
Servings: 4

  • 1 lb chicken
  • 2 cups chicken stock
  • 2 garlic cloves, finely minced
  • 1 4.5oz can chopped green chiles
  • 1 diced jalapeno
  • 1 diced green pepper
  • 1/4 cup diced onion
  • 4 tbsp butter
  • 1/4 cup heavy whipping cream
  • 4 oz cream cheese
  • 2 tsp cumin
  • 1 tsp oregano
  • 1/4 tsp cayenne (optional)
  • Salt and Pepper to taste
I adapted the cooking method on this recipe quite a bit, but here is what I did. In a soup pot, I browned the chicken that I had cut into small pieces - I added salt & pepper, oregano, and the cumin to the chicken before browning. Once the chicken was cooked, I removed it and set it aside. In the same pot, I put in the butter, onion, bell pepper, jalapeno, and green chilies and cooked them for a couple of minutes until they started to become translucent. I added the garlic close to the end of cooking the vegetables and then put the chicken back in the pot. I added in the chicken stock, and let the soup simmer for a few minutes. In a small bowl, add your cream cheese and put it in the microwave for about 30 seconds - you should be able to stir it when it is at the correct temp - then mix in the whipping cream with the cream cheese. Stirring the whole time mix the cream cheese/cream mixture into the soup and let it continue to simmer for another 15 minutes before serving. 

You can top it with any of your favorite keto friendly toppings: pepper jack cheese, cheddar cheese, sour cream, or cilantro.
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Low Carb Individual Cheesecakes

Low Carb Individual Cheesecakes
Servings: 12

16oz full-fat regular block cream cheese
1 cup granular Splenda + 1 tablespoon2 tsp pure vanilla extract4 Tbsp lemon juice3 Tbsp full fat regular sour cream
2 eggs
1 1/4 cup pecan halves, finely chopped
3 Tbsp butter, melted

Preheat oven to 325 and add cupcake liners to a 12 cup muffin pan.  In a small bowl mix, chopped pecans, 1 Tbsp pourable Splenda, and melted butter.  Press about a tablespoon in the bottom of each cupcake liner. With a mixer, beat the cream cheese until smooth.  Slowly incorporate the Splenda, blending well.  Stop using the mixer and switch to a wooden spoon.  Add vanilla, lemon juice, and sour cream.  Blend just enough to mix the ingredients.  Add the eggs one at a time, gently mixing after each.  Divide batter into the 12 cups (we used a piping bag, but a cookie scoop would work well too - they should be mostly full).  Bake at 325 for 15 minutes.  Let sit and cool for 30 minutes then transfer to fridge and cool for at least 2 hours before eating. We top with a little bit of homemade whipped cream for an added creamy element on top. 

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Sunday, January 13, 2019

John's Keto Egg Muffins

John's Keto Egg Muffins

Makes 7 large muffins (we used an oversized silicon muffin pan)

9 ounces of breakfast sausage - or 9 slices (we used Jimmy Dean Country Mild)
7 slices of bacon
1 small/medium red bell pepper (chopped)
7 large eggs
1 cup heavy cream
1 tablespoon minced onion
2 cups of freshly grated sharp cheddar cheese
1 tsp dry mustard powder
Salt & Pepper to taste
*optional - 6 to 7 shakes of Louisiana Hot Sauce

Cook the bacon and set aside to cool. Brown the sausage and chop it into really small pieces, and add the bell pepper to the pan. Sautee for about 5 min to get the water out of the pepper. Once finished cool on a paper towel lined plate.  In a large mixing bowl; combine your eggs, cream, minced onion, cheese, hot sauce (if adding it), mustard powder, salt & pepper and whisk to combine. After the mixture is combined, add in the sausage mixture and mix together. Preheat your oven to 350 degrees. Chop your bacon into pieces. Place a few bacon pieces in the bottom of your muffin tin, fill the tins about 1/2 full and add a couple more bacon pieces to the top.

If you're going to use a regular sized muffin tin, a serving size would be two muffins... for our oversized version, it's one.

FYI - green bell pepper may lower the carb count, but only by 1/2 a gram or so.

The Nutritional information break down according to My Fitness Pal is:

Calories: 533
Fat: 47.5 g
Protein: 24.3 g
Total Carb: 4.5 g
Fiber: .4
Sodium: 725 g
Sugar: 1.2 g (from the cream most likely)

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Thursday, January 10, 2019

Keto Soup

Keto Soup

about 4 servings

1 pound ground beef
1 medium green bell pepper
1 medium yellow onion
1 box (4 cups) beef stock
1 can Rotel tomatoes with green chilies
1 block cream cheese
1 tsp celery salt

In a large or medium pot, brown your ground beef with salt, pepper, and garlic powder. Add in the onion and bell pepper for just a minute or two. Then add in the Rotel and cream cheese until the cheese is melted. Finally, add in the celery salt and beef stock. John added a bit of sour cream and cilantro to his bowl before eating it.
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