Winner, Winner (Low-Carb) Chicken Dinner!

Chicken, Broccoli, and Cheese Casserole – Delish!

This right here…this is a new staple in our household. A (low-carb) chicken casserole that’s fast AND easy? I would make this baby low-carb or not – it’s THAT good! And it’s THAT easy! And it sure doesn’t taste like any kind of “diet food” I’ve ever had before. It’s rich and cheesy and satisfying.

The secret to this is a rotisserie chicken from the store, already cooked and super-delicious on it’s own. Usually, we’ll eat the breasts one night for dinner, then I’ll pull the rest of the meat off the bones and use it for this casserole the next night. I have used fresh chicken that I pre-cooked just for this recipe, and I have used turkey – but neither version was as tasty.

A bag of frozen broccoli scores another point for convenience in this meal. I’m all about the fresh-steamed broccoli as a side dish, but here, the thawed broccoli has a softer texture and works perfectly in this dish.

The only other ingredients are sour cream, heavy whipping cream, and cheddar cheese. All gluten-free and low-carb ingredients, yay!

6 servings, 299 calories, and 4 grams of carbs per serving!

Let’s get to it!

Chicken, Broccoli, and Cheese Casserole
 
Ingredients
  • 2 lbs rotisserie chicken, shredded
  • 16 oz. frozen broccoli, drained
  • ½ cup sour cream
  • ½ cup heavy whipping cream
  • Salt & pepper to taste
  • 1 cup shredded cheddar cheese
Instructions
  1. Preheat oven to 425 degrees. Spray a 9x13 baking pan with non-stick spray.
  2. In a large bowl, toss chicken and broccoli together.
  3. In a small bowl, mix sour cream and heavy whipping cream, then pour over chicken/broccoli mix and stir to coat.
  4. Transfer to prepared baking dish, season with salt and pepper, and top with shredded cheese.
  5. Bake for 30-40 minutes, until cheese is melted and starting to brown.

 

Facebook
Pinterest
INSTAGRAM
Google+
http://www.rediscoveredkitchen.com/winner-winner-low-carb-chicken-dinner/
Follow by Email
RSS

Keto-Friendly, Low-Carb Bagels

Now, Almond Flour and Mozzarella are your friends!

This is a gift – given to me, and I now pass along to all of you. A gift for those doing the low-carb-thang, the gift of bagels. Yes, my friends, even though we have sworn to abstain from carbs and their glorious servants of bread, here is a bagel you can easily bake and eat!

This life-saver was brought to us from Wholesome Yum, and what a joy! The few things I miss eating low-carb are the bread-y things, bagels being one of my favorites. This recipe is a spin-off from the infamous Fat-Head Pizza dough, and is made primarily from almond flour and mozzarella. I know it sounds like it will make a mess putting it together, but it’s really easy to clean up – so don’t let that stop you! I threw these together at 10 pm, cleaned up, and was done eating one by 11!

On my next attempt, I’m going to throw a little yeast in the mix, not for any dough-raising properties, but to see if I can add a little of the flavor and smell of a traditional yeast bread. If it works, it will be killer!

These don’t toast up like regular bagels, although some people have had luck broiling in a toaster oven, while others fry the buttered halves in a skillet. I put mine in the toaster on the longest setting and then buttered ’em, and while not crispy, they were still awesomely delicious.

These total out at about 360 calories and 5 net carbs each. This may not be an every day snack, but if it fits your macros for the day – woo-hoo! I hope you get the chance to give them a try, maybe with some Kerrygold butter! Good luck and good eating!

Keto-Friendly, Low-Carb Bagels
 
Ingredients
  • 1½ cup almond flour
  • 1 tbsp baking powder
  • 2½ cup shredded mozzarella cheese
  • 2 oz cream cheese
  • 2 large eggs, beaten
Instructions
  1. Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper.
  2. Stir together the almond flour and baking powder, breaking up any lumps.
  3. In a separate bowl (glass is preferable), combine the shredded mozzarella and cream cheese. Microwave for 1 minute, stir, microwave one more minute and stir once more until well mixed.
  4. Stir the flour mixture and eggs into the melted cheese mixture. Knead with your hands until a dough forms and ingredients are fully mixed. The dough will be very sticky. If the dough becomes too stiff before fully combined, microwave an additional 15-20 seconds to soften it.
  5. Divide the dough into 6 parts. Form each into a long snake, and then stick the ends together to make a bagel shape on the lined baking sheet. If you're adding any toppings, brush with an egg wash and lightly press the toppings on, or brush with a light coating of butter.
  6. Bake for 10-14 minutes, until the bagels are firm and golden.

 

Facebook
Pinterest
INSTAGRAM
Google+
http://www.rediscoveredkitchen.com/low-carb-bagels/
Follow by Email
RSS

Let’s Talk Low Carb

Testing Out a Ketogenic Diet

So, I have finally hit the point in mid-life where I can’t eat whatever I want anymore. I mean, I COULD eat whatever I want, but my body has decided to hold onto every. last. calorie. ever. Which puts a damper on things, gastronomically speaking.

Back around October, I noticed that my work clothes were getting a little snug. And then the chin was a little gushy. And then the belly jiggled when I walked. And then the work clothes were more than snug and I started to feel like a little sausage. Not cool, body!

Over the next 3 or 4 months, I started tracking my calories, eating better, and ACTUALLY exercising (C25K). The weight was stubborn. The scale didn’t move. I cut more calories, got stricter with the veggies and fruit, added more water. Still nothing. Cut MORE calories, ate only whole foods, watched portions, used a food scale. I’m talking under 900 calories a day. And guess what? No change.

At this point, I was upset. It seemed like there was nothing I could do! I felt like I was depriving myself every day, but I had nothing to show for it. Scientifically and mathematically, I didn’t understand how in the world I could NOT be losing weight. I couldn’t realistically cut any more calories. I had to be missing something.

Around March, I stumbled across something called the Keto diet. Very simply, it’s a high-fat, moderate protein, very low-carb way of eating. The success stories were amazing! Not only were people losing weight long-term, there were many other benefits. Reversing type 2 diabetes, reversing high blood pressure, body pains gone, enhanced mental clarity, greatly increased energy, skin problems disappearing, the list went on and on.

The underlying principle is that by practically eliminating carbs from your diet, your body switches it’s fuel source from glycogen (sugar) to ketones (fat). This sounded like a BIG step to take, and kind of scary to be honest. Would this screw me up? Was there any going back if I didn’t like it? I did a ton of research, and determined that there wasn’t any risk – if I didn’t like it, I could go back to my old way of eating with no side effects. Already, I wasn’t eating a lot of bread or sugar. It was primarily grains (like oatmeal) and fruit (Agh!!!) that I would give up, but I could increase the fats I was eating (butter, heavy cream, cream cheese, etc.)

I started at the end of March, and it’s been a real learning process. Wow, there are hidden carbs in almost everything you buy other than unprocessed meat! But I have consistently lost weight, I haven’t been hungry, and I have really been enjoying the foods I do get to eat now. I track all of my food in an app on my phone. A typical dinner for me now looks like this:

A juicy, delicious barbecued chicken breast and grilled asparagus. And I eat like this almost every meal – it seems too good to be true! Due to the anti-inflammatory nature of this “diet” I feel better than I have in years. My body doesn’t hurt, I’m happier and more optimistic, I get twice as much done every day, and naps are pretty much a thing of the past.

Best of all, it’s all gluten-free, so the hubs and I eat the same stuff. He still eats carbs, but the amount he eats now is way less than before. If you’re interested in learning more, please let me know. I hope to share more Keto goodies with you soon!

Facebook
Pinterest
INSTAGRAM
Google+
http://www.rediscoveredkitchen.com/low-carb/
Follow by Email
RSS