Cheddar Baked Chicken

Cheddar Baked Chicken

This was definitely a family pleaser.  Everyone including the baby liked them (I made the kids portions into smaller pieces like chicken nuggets and cooked for less time).  You can't really go wrong with what is basically chicken nuggets with cheddar mixed in.  Yum!  If you don't have almond flour, I think that coconut flour or low carb bake mix would probably work fine too.  You could probably even skip the initial step of dredging in flour if you don't have any low carb flours available to you.  If you skip the flour, these would be *INDUCTION FRIENDLY*.

4 STARS
3 servings
3 NET CARBS PER SERVING
other nutrition per serving: 527 cal; 34.66g fat; 51.33g protein

1/2 cup almond flour *omit flour to make Induction friendly*
1/2 tsp pepper
1 tsp garlic powder
1 egg, beaten
1 1/2 cups shredded cheddar cheese
1 1/2 cups crushed pork rinds
3 boneless skinless chicken breasts

Preheat oven to 350 degrees.  Coat baking dish in oil of preference to make non-stick.  Mix the almond flour, pepper and garlic powder in a bowl (I use a small plate to help with dredging chicken later).  Set aside.  Pour beaten egg into another bowl, set aside.  In a 3rd bowl/plate mix the cheddar cheese and crushed pork rinds.  Dredge chicken in flour mixture, then dip in eggs, then dip in cheddar cheese/pork rinds mixture, making sure to press coating down into chicken on all sides.  Put in baking dish and bake at 350 degrees for 30 minutes.

Lemon Caper Chicken

Lemon Caper Chicken

This is a great simple recipe that tastes like something more complex.  I used to make this one back in my carb-etarian days but used white flour back then.  If you aren't familiar, capers are yummy little tang/vinegar fun balls.  Yup, I just wrote "fun balls" and I'm not going to change it.  If you don't have both almond and coconut flours, use whatever low carb flour you have and it will taste just fine.  I prefer the combo because coconut flour gives you the closest texture to white flour, however it sucks all of the moisture out of whatever you are cooking so a mix yields the best results in my opinion.

5 STARS
2 servings
3.6 net carbs per serving

2 boneless, skinless chicken breasts
1 TBSP almond flour
1 TBSP coconut flour
1/4 tsp paprika
1/4 tsp parsley
1/4 tsp seasoned salt
pepper to taste
1 egg
2 TBSP olive oil (or oil of choice)
1 TBSP fresh lemon juice (about 1 medium lemon)
2 tsp jarred capers
1/3 cup chicken broth
1/8 tsp guar gum (optional)

Cut each chicken breast in half horizontally so you have 2 thin cutlets from each breast.  On a plate, combine almond flour, coconut flour, paprika, parsley, seasoned salt and pepper.  Mix together.  On a separate plate, scramble egg.  Preheat a skillet with oil over medium-high heat.  Dip chicken in egg then dredge through flour mixture, making sure to cover both sides with mixture.  Cook chicken for about 4-5 minutes per side.  Once chicken is cooked through, remove from pan and plate.  Add lemon juice, capers and chicken broth to the same pan.  Stir sauce, making sure to scrape all of the yummy browned bits left over from cooking chicken.  Once heated through, pour over chicken on each plate.  Sauce is very thin.  If you prefer to thicken a bit, add the guar gum, stirring constantly.

Atkins Crustless Chicken Pot Pie Review

Atkins Crustless Chicken Pot Pie

click to enlarge

My Super Walmart FINALLY put these little gems in the freezer section.  So let's start with the obvious.  It does not look like the photo.  That's pretty normal for frozen meals so it wasn't much of a shock.  They are 5 net carbs for 9 ounces.  That's fairly large for a frozen meal, most of the low calories frozen meals are closer to 6 or 7 ounces.  I had this for lunch and it didn't have me stuffed but it satisfied me until time for an afternoon snack.  Now on to the important stuff, the taste.  This tasted good!  The chicken was pretty decent (I don't like the quality of the chicken in some brands of low calorie frozen meals), the veggies were plentiful and the sauce was great!  I don't think it really tasted like a pot pie but if you ignore the name of it, then it was very good.  The price point is higher than the low calorie frozen dinners (I think I paid $3.89) but you can't complain considering us low carbers finally have frozen dinners again!

4 STARS
1 serving
5 net carbs per serving

Green Enchilada Casserole

Green Enchilada Casserole

Oh, oh, oh this was good!  My entire carb-etarian family enjoyed this one, including the toddlers.  Casseroles are great comfort food on a cold day and an easy way to use leftover chicken or any other meat from a previous meal.  I made with leftover turkey from an early Christmas I did with out of town family.  However, I'm writing the recipe using chicken since that's what most people have as leftovers on a regular basis.  This recipe is an adaptation from this ENCHILADA BAKE recipe, which is made with red sauce and ground beef.  PS.  This crust is fabulous as a PIZZA CRUST too!

5 STARS
8 servings
4 net carbs per serving

SEASONING FOR TACOS:
1 teaspoon chili powder (add more if you want it spicier)
3/4 teaspoon paprika
3/4 teaspoon cumin
1/2 teaspoon onion powder
1/2 teaspoon salt
3/8 teaspoon garlic powder
Pinch cayenne  

CRUST:
4 ounces cream cheese, softened
2 eggs
1/2 teaspoon Seasoning for Tacos
8 ounces cheddar cheese, shredded 

Beat or whisk the cream cheese and eggs until smooth. Add the seasoning; mix well. Stir in the cheese; mix well. Grease a 9 x 13" baking dish; spread the cheese mixture evenly over the bottom. Bake at 350º, 35 minutes or until browned, but not too dark. Let stand 5-10 minutes before adding the topping. 

TOPPING: 
1 pound shredded or chopped cooked chicken 
1 tablespoon Seasoning for Tacos 
8 1/2 ounce jar green enchilada sauce 
4 ounce can chopped green chiles 
8 ounces mozzarella cheese, shredded 

Warm the pre-cooked chicken. Stir in the seasoning, green enchilada sauce and chiles. Spread over the crust. Top with the cheese. Bake another 20 minutes or so until hot and bubbly. Serve with the toppings of your choice (add additional carbs). 

Cheese n Chili Chops

Cheese n Chili Chops

Another meal in the series of Atkins.com meal suggestions!  As a bit of an experiment I used the Atkins.com Customize-able Meal Planner and have been following it as closely as possible for my meals during the last week.  You can see my entire week of planned Induction meals HERE. 

This was a nice basic recipe without too much fluff or difficulty with a decent amount of flavor payoff.  It was a bit awkward trying ti spread the cream cheese over the salsa layer.  Next time I'll probably just mix the two together and spread over each pork chop. *INDUCTION FRIENDLY*

4 STARS
2 servings
3.9 net carbs per serving

1 tsp canola oil
2 pork chops (I used boneless but either is fine)
1/4 cup salsa (check labels for added sugar)
2 1/4 ounce canned diced green chilies
1 tsp ground cumin
1/3 cup shredded cheddar cheese
2 TBSP cream cheese, softened

Heat oil in a nonstick skillet over medium-high heat.  Season chops with salt and pepper.  Brown chops about 2 minutes per side.  Combine salsa, chilies and cumin in a bowl.  Pour mixture over chops.  Reduce heat to low, cover skillet and simmer chops 5 minutes or until cooked through.  Mix cheeses in a bowl.  Divide cheese mixture over chops, cover and cook 1 minute, just until cheese melts.

Chicken Nuggets II

Chicken Nuggets II

This recipe is called Chicken Nuggets II because, well, because I already have a CHICKEN NUGGET recipe posted.  There are tons of ways to make chicken nuggets so it's great to try different ways and see what appeals most to your family.  My family really liked this one, with no mention of it being odd or "not normal" chicken nuggets.  They just scarfed them down while saying that they were good.  I don't think they realized that they were made with any type of specialty ingredients.  It's also nice to get some extra fiber in their diets by using golden flax.

4 STARS
4 servings
6 net carbs per serving

4 boneless, skinless chicken breasts
1/2 cup frying oil of your choice
1/3 cup coconut flour
1/2 cup golden flax mill
1 tsp Splenda (or sweetener of choice)
1 tsp garlic powder
1 tsp seasoning salt
1 tsp smoked paprika
1/2 tsp dried parsley
pepper to taste

Cut chicken breasts into one inch cubes.  Pre-heat frying oil over medium-high heat in a large skillet.  While pre-heating, mix all dry ingredients in a bowl.  Add chicken chunks and mix well to ensure all sides of each chicken chunk is coated.  Add chicken to hot skillet in a single layer (cook chicken in batches if needed).  Turn chicken after 4-5 minutes or golden brown until all sides are golden.

Lemon Pepper Wings

Lemon Pepper Wings

Oh my these were good!  I was in the mood for some wings and these really hit the spot.  So tangy and lemony and peppery, yum.  Wings are one of the greatest things about being low carb / Atkins and it's so fun to play with different flavors for them.  I get giant bags of them at Sam's Club (like Costco) to always have in my freezer.  If you are looking for some other fun wings flavors, I've made PARMESAN CRUSTED (my favorite), SALT AND VINEGAR (can't beat the tang on these), as well as BUFFALO WINGS (you can't go wrong with a classic) in the past.  *INDUCTION FRIENDLY*

4 STARS
2 servings
1 net carbs per serving

16 defrosted wings and drummettes
1/4 cup salted butter, melted
1/2 tsp seasoned salt
1 1/2 tsp lemon pepper
juice of half a lemon
pepper to taste

Bake wings in a preheated oven at 425 degrees for 1 hour.  I put them on a foil lined cookie sheet that I spray with butter flavored Pam.  They should be fully cooked and the skin crispy when done.  Meanwhile, mix butter, seasoned salt, lemon pepper, lemon juice and pepper together in a medium sized bowl.  Once wings are fully cooked, toss them in the lemon pepper sauce.

*You can also deep fry them for 12 minutes at 400 degrees but we actually prefer the oven method.

Tangy Crockpot BBQ Chicken

Tangy Crockpot BBQ Chicken

This was my first foray into making my own barbecue sauce and I'm so pleased with how it turned out!  The Hubs and me both really liked meal.  Next time I think I'll put this sauce on some grilled chicken, and yes there will be a next time!  I thought that the spice versus tang was spot on with this recipe so I might have to make some just to keep in the fridge in place of commercial sauces.  Keep in mind that this is a mustard based barbecue sauce versus tomato.  The mustard sauce has more of a tang and isn't quite as sweet.  It's also lower in carbs!

5 STARS
4 servings
4.5 net carbs per serving

1/3 cup granular Splenda (or your sweetener of choice)
1/2 cup prepared yellow mustard
1/3 cup real butter
1/2 cup red wine vinegar
1 tsp chipotle chili powder (can use chili or cayenne as replacement but adjust the amount to the spice level)
1 tsp Worcestershire sauce
1 TBSP liquid smoke
1/4 tsp dark molasses (optional but it helps give a brown sugar taste)
4 boneless skinless chicken breasts (fresh or frozen)

Sauce: Place all ingredients except chicken in a small saucepan and bring to a boil.  Once boiling, reduce heat and simmer for 20 minutes, stirring occasionally.  

Crockpot Chicken: Place 4 boneless skinless chicken breasts in a Crockpot (can be frozen or fresh).  Pour barbecue sauce over chicken.  Cook on low for 6-8 hours or high for 4-6 hours.  While still in Crockpot, shred chicken with two forks.  Cook for the shredded chicken for at least 30 minutes on low for flavors to penetrate the shreds.

Serve in a One Minute Bread bun, a low carb tortilla, over a bed of salad, over cauliflower faux-rice, etc.

*If just making the sauce then pour into container, let cool and then put in the fridge overnight for the flavors to fully meld.

Basil, Ham & Swiss Stuffed Chicken Breasts

Basil, Ham & Swiss Stuffed Chicken Breast

Wow oh wow the coating on these stuffed chicken breasts is good!  There is a nice crunch to them, just like back in the day when we made breadings bread crumbs or Shake n Bake.  I think it tastes way better than the carb-y way to make breaded chicken too.  The basil was a great addition to the class ham and swiss stuffing as well.  Feel free to leave it out if you don't have fresh basil easily available and it will be a more standard Chicken Cordon Bleu. *INDUCTION FRIENDLY*

5 STARS
2 servings
3.5 net carbs per serving


2 boneless, skinless chicken breasts
8 fresh basil leaves
1 green onion, finely chopped
2 slices deli ham (check label for sugars)
2 oz grated Swiss cheese (I like to grate it so it's easier to sprinkle on but you can cut into thin strips too)
2 TBSP mayonnaise
1 ounce pork rinds, finely crushed
2 ounce Parmesan cheese, finely grated
1/2 tsp dried Italian seasoning blend


Preheat oven to 375 degrees.  Butterfly chicken breasts. (slice breast in half horizontally, stopping right before it is completely cut through so when you unfold, it resembles a butterfly)  Place 4 basil leaves on each breast.  Place 1 slice of ham over basil leaves.  Sprinkle half of chopped green onions over ham on each breast.  Sprinkle half of grated swiss cheese over green onions on each breast.  Carefully roll up each breast and place in a casserole dish fold size down, spaced to make sure the breasts do not touch.  Place 1 TBSP of mayo over each breast, spreading to cover as much of the breast as possible.  In a separate small bowl, mix the crushed pork rinds, grated Parmesan cheese and Italian seasoning together.  Push/mash half of the breading mixture into the mayo, covering as much of each breast as possible.  Bake uncovered at 375 degrees for 40 minutes.

Rosemary Ranch Chicken or Shrimp Skewers

Rosemary Ranch Chicken & Shrimp

I recently planted some fresh herbs in my garden so I'm having to come up with recipes that use them so they don't go to waste, hence came throwing some rosemary in with this marinade.  Man oh man am I glad I did because it really is a nice touch.  I think the flavor would have been a bit flat without it.  These came out much better than I was anticipating.  My entire family loved the skewers, with the Hubs declaring the shrimp even better than the chicken.  I thought both were amazing and have been unable to decide which one I liked better.  I think the marinade would be great with pork too.  Use it on whatever you have in the house and I'm pretty sure you'll be pleased.


5 STARS
4 servings
3.5 net carbs per serving


1/4 cup canola oil (or your oil of choice)
1/4 cup prepared ranch salad dressing (I used Ken's at 1 net carb per serving)
1 1/2 TBSP fresh rosemary, finely minced
2 tsp lemon juice
3 TBSP worcestershire sauce
1 TBSP granular Splenda (or your sweetener of choice)
salt and pepper to taste
4 boneless skinless chicken breasts, cut into 1 inch cubes OR 40 peeled and deveined shrimp
skewer sticks


If using wood, soak skewers in water for 30 minutes so they don't catch on fire on grill.  In a large gallon size bag mix all ingredients together (if making chicken AND shrimp, marinade in separate containers).  Marinade in refrigerator for 1-3 hours.  Preheat grill to medium high.  Thread chicken or shrimp onto skewers (separate skewers if making both because shrimp cooks much faster).  Grill shrimp until opaque.  Grill chicken for approximately 8-10 minutes until no longer pink in center.

Chicken Cordon Bleu Casserole

Chicken Cordon Bleu Casserole

This one was definitely a family pleaser.  The Boy ate leftovers for breakfast the next morning!  The Girl said "Mommy this chicken is soooo yummy!".  Very simple to make and my carb-etarian family loved it; sounds like a winner!  I am reducing a star to make it a 4 star recipe as it was kind of watery (I'm assuming because I used leftover ham that had been frozen) so it didn't really look great on the plate.  This is from Caveman Keto and I made as stated except I reduced the amounts to make 6 servings.  Mine fit perfectly in a 2.5 quart casserole dish.

4 STARS
6 servings
4 net carbs per serving


4 boneless, skinless chicken breasts cut into 1 inch cubes
1 large hamsteak, cut into 1/2 inch cubes (I used leftover frozen easter ham so I just eyeballed the amount of ham I put in)
8 oz shredded swiss cheese
3/4 cup heavy whipping cream
6 oz cream cheese, softened
salt, pepper, garlic powder and paprika to taste


Preheat oven to 350 degrees.  Throw cut up chicken in 2.5 quart casserole dish, sprinkle with salt, pepper and garlic powder.  Throw in ham and shredded swiss cheese.  In a separate bowl, mix together heavy whipping cream and softened cream cheese.  Pour over casserole.  Stir everything together.  Sprinkle paprika over top.  Bake at 350 degrees for 40 minutes.  

Melt in Your Mouth Chicken

Melt In Your Mouth Chicken

I had such high hopes for this chicken considering the 4.5 star rating on the Food.com original recipe.  I thought it was ok, my Hubs thought it was ok.  However the kids really like it.  It wasn't bad, it just wasn't special.  Don't take my word for it though as 4.5 stars on Food.com shows that lots of other people thought this was amazing!  Also, in my opinion it was way too salty so I reduced the salt when I wrote it below.  I think it has potential but needed some additional spices.  Play it up with your favorites and let me know what you think!

3 STARS
4 servings
4.25 net carbs per serving

4 boneless skinless chicken breasts

1 cup mayonnaise

1/2 cup freshly grated parmesan cheese

1 tsp seasoning salt

1/2 tsp ground black pepper

1 tsp garlic powder

Preheat oven to 375 degrees.  Mix mayo, cheese and seasonings together.  Place chicken breasts in baking pan and spread mayo mixture over the top of each one.  Bake for 45 minutes.

  

Monterey Chicken

Monterey Chicken

You know this is good just by looking at that picture.  Seriously, anything covered in bacon and cheese is good.  I bet you aren't even reading this.  There's no need, the photo says it all.  From All Things Simple.

Oh, and if you are reading, this is VERY similar to my BBQ Cheddar Bacon Chicken except for the different cheese type and the addition of Rotel.  Try both!

4 STARS
4 servings
3 net carbs per serving


4 boneless, skinless chicken breasts
1/4 cup low carb bar-b-que sauce (I used Kraft Light)
1/4 cup real bacon bits
1 cup colby and jack cheese, shredded (I didn't have so used cheddar)
1 14 oz. can Rotel tomatoes, drained (some store brands are lower carb than Rotel, check labels)
1 sliced green onion
pepper

Preheat oven to 400 degrees. Pound out chicken breasts to flatten. Season with pepper (no salt, toppings are salty enough). Grill or pan fry chicken until no long pink and place on baking sheet covered with foil (or casserole dish). Top each chicken breast with one TBSP bar-b-que sauce, 1/4 cup cheese, 1/4 cup tomatoes, one tablespoon of bacon bits, and green onions. Place in oven and bake until cheese is melted (about 5 minutes).

Chorizo Chicken

Chorizo Chicken

A big shout out to Living Low Carb...One Day at a Time for this recipe!  I never would have thought of combining chorizo and chicken on my own.  I followed the original recipe as written except I coarsely chopped the spinach to incorporate it into the sauce more.  The flavors work really well together and was a nice change of pace from all the basic chicken or cream sauce recipes that I tend to make.  The mayo sauce that the chicken is baked in is fabulous and then you add the chorizo sauce and it really makes the dish pop.  Very nice!

4 STARS
4 servings
3.3 net carbs per serving


4 boneless, skinless chicken breasts

1/2 cup mayonnaise
Zest of one lemon
1 tsp lemon juice
1.5 tsp chili powder
1 tsp paprika
1/2 tsp cumin
1/2 tsp garlic powder
1/2 tsp salt
1 shallot, chopped
1 clove of garlic, minced
1/2 lb of chorizo sausage, casing removed
1/4 cup chicken broth
1.5 cups of baby spinach, coarsely chopped

Preheat oven to 425 F.  Mix the mayonnaise, lemon zest, lemon juice, chili powder, cumin, garlic, and salt in a small bowl.  Spread the mixture over all sides of the chicken breast and place in an baking dish.  Bake for 20-25 minutes or until cooked through. 

Meanwhile, heat 1 Tbsp of oil in a medium-large size skillet over medium heat.  Add the shallots and cook for 4-5 minutes or until translucent.  Add the garlic and cook for another 1-2 minutes.  Remove the chorizo from the casing and add it to the pan.  Break up the chorizo into pieces and cook for 5-6 minutes.  Add the chicken broth and let it reduce slightly.  Add the baby spinach and cook until wilted.  Serve the chorizo topping over the cooked chicken breast.  

Chicken in a Caper Cream Sauce

Chicken in a Caper Cream Sauce

This was sooooooo simple to make but doesn't it look beautiful?  The family asked for "regular lasagna" so I complied but knew I'd have to come up with something for myself.  I found this recipe on allrecipes.com and knew it was right up my alley.  I love me some cream sauces!  It's something that still feels sinful after so many years of thinking they were evil on low fat/low calorie diets.  Don't skimp on the seasonings because they are what really makes the flavor of the sauce when you deglaze the pan with heavy cream.  I thought it was just a tiny bit salty so use your own judgement on whether to reduce the amount.  I tend to think quite a few recipes are too salty so I think I'm overly sensitive.  This recipe only takes 3 more minutes than a basic skillet chicken breast so go that extra step and make this fabulous cream sauce! *INDUCTION FRIENDLY*

4 STARS
4 servings
1.5 net carbs per serving


4 boneless skinless chicken breast halves
1 tsp lemon pepper (some brands add sugar so read labels)
1 tsp salt
1 tsp dried dill weed
1 tsp garlic powder
3 TBSP butter
1/2 cup whipping cream
2 TBSP capers, drained and rinsed (I didn't rinse as I like the vinegar)


Season chicken breasts with lemon pepper, salt, dill weed and garlic powder.  Melt butter in a large skillet over medium high heat.  Place breasts in skillet and sear each side until brown, then reduce heat to medium and continue cooking until juices run clear, about 5 additional minutes.  Remove chicken and put on serving platter.  With skillet still on burner on medium high, Whisk in whipping cream, whisking continuously about 3 minutes, until sauce is reduced.  Remove from heat, stir in capers.  Pour sauce over chicken and serve.

Breaded Coconut Chicken

Coconut Chicken

This was goooood!  I'm always trying to mix up my chicken dishes so my family doesn't get bored and this did not disappoint.  This is from Linda because she is awesome and I always love her recipes (I don't know her and I'm pretty sure she doesn't know I exist, I just like her recipes).  She made this using 3 chicken breasts that she cut in half to make 6 very thin cutlets.  I decided to make nuggets.  After making, I have to agree with her, this should be made as bigger pieces.  For one, I had to use double the coating because I had so much more surface area (which made these almost TOO flavorful).  Also, flipping was difficult and I didn't get a beautiful light brown crust/toasted coconut like I should have and would have if I only had 6 flat pieces to work with.  I've written the recipe below using her original way since that is how I would recommend.  The only thing I added that I thought worked great was 1 tsp of Splenda since the coconut is unsweetened.

4 STARS
3 servings
2 net carbs per serving

3 thin boneless chicken breast cutlets
Salt and pepper, to taste
1 egg white, beaten until frothy
1/2 cup unsweetened coconut, finely ground, 1 1/4 ounces
1/2 cup almond flour, 2 ounces (I used almond meal and thought it was good being a little chunkier than flour)

1 tsp Splenda
Salt and pepper, to taste
1/4 cup oil, for frying (I used coconut oil)

Mix the coconut and almond flour in a shallow bowl. Cut each breast into 2 pieces; season with salt and pepper. Dip the chicken breastes in egg white, then in coconut to coat on both sides, pressing gently to coat them well. Sprinkle with a little additional salt, if desired. Chill an hour or so until just before cooking time to allow the coating to set up. Fry in hot oil in a skillet until golden brown and chicken is cooked through. Serve with a dipping sauce, if desired.

Grilled Thai Coconut Curry Chicken

Grilled Thai Coconut Curry Chicken

In Southern California is was HOT today.  Get out of the kitchen and fire up the grill kind of hot.  Mother Nature demanded so I complied and found this fabulous recipe from AllDayIDreamAboutFood to throw on the grill.  I made it exactly as stated except I used coconut oil for the "flavorless oil" and Splenda instead of sugar.  I thought it was good but the Hubs thought it was GOOOOOD.  He mentioned it several times while eating it and then again randomly later on in the evening.  Boo on me because I forgot to take a picture of the peanut sauce but it looked like, well, like most peanut sauces look.  I'm sure you can imagine it.  The heat level will vary greatly depending on the curry paste you have so you might want to taste taste the marinate before putting the chicken in it to determine if you need more curry for more heat.

4 STARS
8 servings
5 net carbs per serving (I would say more like 3 since you don't eat most of the marinade)

MARINADE:
1 can coconut milk, 1/2 cup reserved
3 TBSP Thai Red Curry Paste
2 TBSP fish sauce
2 pounds chicken pieces (I used 8 boneless skinless breasts)


PEANUT SAUCE:
2 tsp coconut oil
1 tsp Thai Red Curry Paste
1/2 tsp ground tumeric
1/2 cup natural peanut butter
1/2 cup coconut milk (the reserved amount from marinade)
1/2 cup water
2 tsp fish sauce
juice of 1/2 lemon
1 tsp Splenda


In a large bowl, mix together coconut milk (remember to reserve 1/2 cup for the peanut sauce), curry paste and fish sauce.  Using a sharp knife, score chicken pieces so marinade can penetrate chicken.  Marinate for at least one hour.  Grill until done.  Remove to serving platter.  PEANUT SAUCE: Heat coconut oil in a small saucepan over medium heat.  Add curry paste and turmeric, and stir until fragrant, about 1 minute.  Add remaining ingredients and stir until thickened.  Add more water as needed to reach desired consistency.  As sauce sits, it will thicken so add more water if you reheat it.  Place in small bowl and serve with the chicken.

Baked Jerk Chicken

Baked Jerk Chicken

One of the ways to ensure a beautiful, moist chicken with a nice crispy skin is to bake it long and low.  I love using dry marinades on chicken (forms a nice crust) then cooking it for a long time at a low temperature.  Even the breast is moist!  My kids eat what I eat so this isn't the jerk-iest of jerk seasonings but it is still quite flavorful and the whole family enjoyed.  Feel free to up some of the flavorings if you'd like it a bit more spicy but I thought it came out great just the way it is.  This recipe is based on THIS recipe from allrecipes, although a changed the quantities of some of the seasonings based on the reviews.  My Hubs isn't big on leftovers so I usually repurpose leftover meat into a casserole or I'll have it for lunch when he's at work.  However, with this chicken he said "let's have this again tomorrow".  Excuse me while I pick my jaw up off the floor!  If you aren't too into jerk chicken, make a dry marinade from Italian seasonings, Greek, etc and just follow the cooking directions.

4 STARS
6 servings
3 net carbs per serving

1 1/2 tsp salt
1 1/2 tsp ground allspice
1 1/2 tsp Splenda
1 1/2 tsp onion powder
1 1/2 tsp minced dried garlic
1 tsp ground nutmeg
1 tsp black pepper
1 tsp ground ginger
1/2 tsp cayenne pepper (or more to taste)
1/2 tsp ground cinnamon
1 whole chicken, cleaned and cut into pieces
1/4 cup canola oil


Mix all seasonings (except oil) together.  Toss chicken pieces with spice mixture then cover and marinate in the refrigerator for at least 2 hours (the dry spices will form a bit of a crust, holding the juices in).
Preheat oven to 350 degrees.  Coat inside of a 9x13 baking dish with the 1/4 cup of oil.  Place chicken in baking dish, skin side up.  Bake for 1 hr 20 min.  Turn oven on to broil and cook 3-5 minutes to crisp the skin.

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Grilled Lemon Chicken

Grilled Lemon Chicken

In Southern California is was HOT this weekend.  I mean H.O.T. hot!  Summer is a coming.  The weather screamed at me to stay out by the pool and turn on the grill.  I threw this together and let it marinate for about 5 hours before cooking.  It was fabulous, light and very "summer tasting".  The whole family really enjoyed and it was nice to not heat up the kitchen. *INDUCTION FRIENDLY*

5 STARS
3 servings
2 net carbs per serving

3 boneless skinless chicken breasts
juice of 1 large lemon
zest of 1/2 lemon
1/4 cup canola oil
1/4 tsp rubbed sage
1/2 tsp onion powder
1/4 tsp dried minced garlic
1/2 tsp lemon pepper
1/2 tsp dried rosemary
1/4 tsp red pepper flakes
1/4 tsp seasoned salt


Put all ingredients into gallon size ziploc along with chicken breasts.  Shake up and refrigerate 2-6 hours, turning every so often.  Preheat grill on medium and cook until juices run clear.

Cilantro Cream Chicken

Cilantro Cream Chicken

One of my favorite part of Low Carb is the cream sauces.  I'd spent so many years avoiding them on low calories/low fat diets that I still kind of giggle and feel like I'm being naughty every time I make one.  This cream sauce was very good!  The Hubs cut me off while talking to tell me how good the sauce was.  The Boy said it was "good" and ate his whole plate without complaint.  This is from Linda who had the same thought as me, you can't really taste the seasoning on the chicken so use whatever you want.  She used a rotisserie chicken seasoning and I used a southwest seasoning.  You could probably just use some seasoning salt and be just fine.  This is such a basic cream sauce with cilantro mixed it that it would be easy to switch up the cilantro for any other herb that you may have or grow.  *INDUCTION FRIENDLY*

4 STARS
4 servings
2.5 net carbs per serving

4 boneless chicken breasts
3 tablespoons butter
1-2 teaspoons southwest seasoning (or anything else you'd prefer)
3 ounces cream cheese, cubed
3/4 cup heavy cream
1 tablespoon lime juice, 1/2 of 1 lime
1/2 cup cilantro, chopped, about 2 big handfuls

While heating the butter in a large skillet over medium-high heat, liberally season the chicken on both sides with the rotisserie chicken seasoning. Don't bother measuring the seasoning, just use as much as necessary. Brown the chicken on both sides in the hot butter. Remove the chicken from the pan. Lower the heat and add the cream cheese and cream to the drippings in the skillet.  Whisk to blend well as the cream cheese melts. Whisk in the lime juice and stir in the cilantro. Return the chicken to the pan; cover and simmer 15 minutes, turning after about 7 minutes. When chicken is cooked through, place on serving plates and pour about 1/4 cup of the sauce over each serving.