Keto Diet for Beginners

08/16/2024

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08/16/2024

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08/14/2024

Creamy Garlic Chicken with Parmesan Sauce 🍗🧄

Ingredients:

For the Chicken:

2 large boneless, skinless chicken breasts
Salt/Pepper
3 tsp Italian seasoning
1/2 cup all-purpose flour
4 tbsp Parmesan cheese, shredded
3-4 tbsp olive oil

For the Sauce:

3 tbsp unsalted butter
10 garlic cloves
3 tbsp flour
2 1/2 cups chicken broth
1 beef bouillon cube or 1 tsp Better Than Bouillon
1 tsp soy sauce (or Worcestershire sauce)
1 tsp onion powder
1/2 tsp mustard powder
1/2 tsp dried thyme
1/2 cup heavy cream
1/2 cup Parmesan cheese (optional)

Instructions:

Prep the Ingredients:
Combine chicken broth, bouillon, soy sauce, onion powder, mustard powder, and thyme. Set aside.
Mix flour and Parmesan cheese.

Prepare Chicken:
Slice chicken into thin pieces, pound to 1/2 inch thick, season with salt, pepper, and Italian seasoning. Dredge in flour mixture.

Sear Chicken:
Heat olive oil in a skillet over medium-high heat. Sear chicken for 4-5 minutes per side until golden brown. Set aside.

Make Sauce:
Melt butter in the skillet, caramelize garlic for 6-7 minutes, whisk in flour, then gradually add chicken broth mixture. Stir in heavy cream and Parmesan.

Cook Chicken in Sauce:
Add chicken back to the skillet, spoon sauce over, cover, and cook for 5 minutes.

Serve:
Garnish with parsley, serve with mashed potatoes and green beans.

Prep Time: 15 minutes | Cook Time: 40 minutes | Total Time: 55 minutes
Servings: 4

04/21/2021

********Keto Broccoli and Cheddar Frittata********

Preparation time: 5 minutes
🍽 Servings: 1
🥦Ingredients:
3 Eggs
1 Tbsp Butter
1/4 cup Cheddar Cheese, grated
1/4 cup Broccoli florets
Pinch of Salt and Paprika .
🥦Procedure:
1) Brush a heat-proof dish with butter.
2) Beat in eggs, salt, and paprika.
3) Mix in cheddar and top with broccoli florets.
4) Set in the microwave for about 3 minutes or until a toothpick inserted in the middle comes out clean.

➡️ Nutritional Information:
Energy - 377 kcal
Protein - 24g (27%)
Fat - 30g (71%)
Carbohydrates - 2g(2%)

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04/18/2021

Keto Chicken Florentine🍳🍗🍗
Preparation time: 5 minutes⌚
Cooking time: 30 minutes⌚
🍽 Servings: 1

Ingredients:
1 Chicken leg quarter
1 Tbsp Butter
1 Tbsp minced Shallots
1.5 cups Chicken Stock
2 Tbsp Heavy Cream
1 cup fresh Spinach
Salt and Pepper, to taste

Procedure:
1) Melt butter in a pan then sprinkle shallots.
2) Add chicken on top of the shallots. Season with salt and pepper.
3) Add enough stock to barely cover the chicken. Bring to a simmer.
4) Cover and poach over low heat for 20-25 minutes.
5) Take chicken out of the pan and set it aside.
6) Reduce pan juices to approximately a quarter of a cup.
7) Add spinach and heavy cream. Simmer over low heat until sauce is slightly thick.
8) Return chicken into the pan.
9) Serve hot.

➡️ Nutritional Information:
Energy - 507 kcal
Protein - 53g (44%)
Fat - 30g (53%)
Carbohydrates - 4g (3%)

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04/15/2021

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