So FULL of robust flavor, yet EASY to make, this one-pan Creamy Tuscan Chicken (keto and low-carb) is sure to be a hit with your family.
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Main Course
Creamy Brussels Sprouts and Chicken Bake (keto)
Creamy Brussels Sprouts and Chicken Bake (keto)
Calories: 288
Ingredients
- 3 Tbsp butter
- 1/4 cup diced shallots
- 2 cloves garlic minced
- 1 lb. fresh Brussels sprouts stems and any wilted outer leaves removed, and each sprout chopped in half; should fill up the bottom of a 10" skillet very well.
- 1/2 tsp sea salt
- 1/4 tsp ground black pepper
- 1/4 tsp paprika
- 2 cooked chicken breasts torn into bite-sized pieces (I recommend using the rotisserie chicken for those who follow my weekly meal prep plans.)
- 3/4 cup heavy whipping cream
- 3/4 cup shredded cheddar cheese
- 3/4 cup shredded Swiss cheese
- 6 slices bacon cooked to a crisp and crumbled
- chopped scallions for garnish optional
Instructions
- Preheat oven to 350 F.
- Set an oven-safe skillet over medium heat on the stove.
- Melt butter in skillet, add shallots and garlic and cook until softened, 1 to 2 minutes.
- Add Brussels sprouts, salt, pepper, and paprika, and saute for 5 to 8 minutes.
- Add chicken and stir to combine.
- Remove from heat. If you do not have an oven-safe skillet, this is when you will want to transfer the Brussels sprouts and chicken to a 9 X 13" casserole dish.
- Pour in heavy whipping cream.
- Sprinkle both cheeses over the mixture.
- Place in oven and bake about 12 minutes.
- Remove from oven and sprinkle with crumbled bacon and if desired, chopped scallions
Nutrition
Serving: 8g | Calories: 288kcal | Carbohydrates: 3g | Protein: 16g | Fat: 24g
French Onion Smothered Pork Chops (Keto)
French Onion Smothered Pork Chops (Keto)
This recipe was written to be cooked in a cast iron skillet, or any oven-safe pan, but it's ok if you don't have one! Just before adding the cheese, simply transfer the ingredients to a baking dish, place the cheese top top of the pork chops, then place in the oven to finish cooking.
Calories: 225
Ingredients
- 1 Tbsp olive oil
- 4 large pork chops 1" - 1.25" thick
- 1 tsp sea salt
- 1 tsp dried thyme
- 1 tsp garlic powder
- 1/2 tsp pepper
- 3 Tbsp butter
- 1 large onion sliced once in half, and then chopped into half-moon shaped sizes.
- 1/4 tsp xanthan gum for thickening sauce, optional
- 1 1/4 cup beef broth divided
- 4 slices provolone cheese sliced in half
- 1 cup shredded gruyere or swiss cheese
Instructions
- Preheat oven to 400 F.
- Preheat olive oil in a 10" cast iron skillet, or oven safe skillet over medium heat.
- Remove pork chops from their packaging and pat dry with a paper towel.
- In a small bowl mix together salt, thyme, garlic powder, and pepper. Sprinkle evenly over each side of the pork chops.
- Place the pork chops into the skillet, searing each side of the pork about 3 minutes each, making sure it is browned all the way around the chop. (They will not yet be fully cooked.)
- Remove pork chops from skillet and place on a plate, cover with foil, and set aside for now.
- Add butter to the pan and raise the temperature to medium high.
- Place into the skillet onions, xanthan gum, and 1/4 cup of beef broth, and sauté until the onions become very soft, about 20 minutes, stirring often.
- Pour the remaining 1 cup of beef broth into the skillet.
- As you allow the beef broth to come to a boil, use a wooden spoon or spatula to scrape the brown bits off the bottom of the pan.
- Once the onion soup mixture comes to a boil, nestle the pork chops back into the skillet, and spoon the soup over the pork chops.
- Evenly distribute the provolone and swiss cheese on top of each pork chop.
- Place into the preheated oven, and bake about 10 minutes, or until the internal temperature of the pork chops is 160 degrees.
- Remove heat and just before serving, spoon some of the onions over the pork chops.
Nutrition
Serving: 8g | Calories: 225kcal | Carbohydrates: 1g | Protein: 16g | Fat: 18g
Shakshuka (Eggs in Tomato Sauce)
Shakshuka (Eggs in Tomato Sauce)
Calories: 235
Ingredients
- 3 Tbsp olive oil
- 3 cloves garlic minced
- 1.5 tsp ground cumin
- 1.5 tsp sweet paprika
- 3/4 tsp sea salt or to taste
- 1/4 tsp ground black pepper or to taste
- 1/8 tsp cayenne pepper or to taste, omit if sensitive to heat
- 1 medium onion sliced thinly
- 1 large red bell pepper seeded and sliced into thin strips
- 1-28 oz. can whole tomatoes juice and all, coarsely chopped
- 1 1/4 cups crumbled feta cheese
- 6 large eggs
- Cilantro chopped for garnish
- Hot sauce optional
Instructions
- Preheat oven to 375 F.
- In a large oven-safe skillet (if you don't have one, you can transfer the tomato sauce to a baking dish before placing eggs in), preheat olive oil over medium heat.
- Place in skillet garlic, cumin, paprika, salt, pepper, and cayenne pepper. Stir until garlic has softened and the spices become fragrant, about 1 to 2 minutes.
- Keeping the heat set over medium, add onions and red bell pepper. Stir to combine, and continue to cook and stir until the vegetables are VERY soft, about 20 minutes.
- Add in canned tomatoes, chopped, making sure you include all the juices. Allow it to simmer over medium heat for 10 minutes, until tomato sauce has reduced some. Add in feta cheese.
- Using the back of a large spoon or the bottom of a measuring cup, gently press a "well" into the sauce for each egg to sit in. Crack an egg into the well, then repeat five more times.
- Bake at 375 F until whites are set, about 10 minutes.
- Allow to cool a few minutes, and garnish with cilantro, and add hot sauce if you like!
Nutrition
Serving: 6g | Calories: 235kcal | Carbohydrates: 4g | Protein: 11g | Fat: 18g
Parmesan Garlic Stuffed Chicken Thighs
If you’re new to the Barivangelist, you’ll quickly learn that I love making chicken thighs. Why?
Obviously they taste better, being a fattier part of the chicken, but also they’re a better bang for your buck, and easier for us post-op bariatric folk to digest than a breast. (It was a long time before I could have white meat… ouch.)
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Fat Head Pizza (My Take on this Keto Delight!)
This recipe is originally the one from the Fat Head Documentary, but I’ve added to it my own blend of spices! I recommend baking two batches of the dough, and freeze the second dough for later. There are a million ways to top your pizza, but for the sake of counting nutrition information, this is exactly what I included in the recipe.
Just remember that when using any meats, that they be pre-cooked before making this recipe. Raw meat will not have time to cook all the way through at this temperature in such a short time.
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