Hello friends! I have started back on Keto after being off of it for 2 years. I really wish I hadn’t left it and had maintained better. Instead, 2020 happened and I sat around eating my feelings. Anyhow, I’m back. I’ll be sharing my progress for anyone who is interested, and sharing Keto (and budget) Friendly recipes.

I had a ton of chicken in my freezer that really needed to be used (starting to look a little sus) – so chicken recipes it is! In my typical fashion…I’ll get to the food now and quit typing.

LEMON CHICKEN WITH CUCUMBER SALSA (5g Net Carbs)

I JUST CALL THIS “SUMMER CHICKEN”!

INGREDIENTS

• 1   broiler-fryer chicken (4 pounds), cut into quarters
• 2   lemons
• 3   garlic cloves, pressed
• 2 tablespoons olive oil
• 2 teaspoons dried oregano leaves
• 1 teaspoon paprika
• 1/2 teaspoon salt
• 1/4 teaspoon ground black pepper

• 1/2   medium unpeeled cucumber, seeded and coarsley chopped (1 cup)
• 2 tablespoons coarsely chopped red onion
• 1/3 cup pitted ripe olives, sliced
• 1/4 cup diced red bell pepper

DIRECTIONS

1. For chicken and marinade, rinse chicken and pat dry with paper towels. Trim any excess fat from chicken using  shears. Zest lemons using zester/scorer to measure 1 tablespoon zest. Juice lemons to measure 1/2 cup juice. Place zest and juice in a small batter bowl. Press garlic into batter bowl using garlic press. Add oil, oregano, paprika, salt and black pepper; whisk. Remove 2 tablespoons of the marinade and reserve for the salsa.
2. Place chicken and remaining marinade in resealable plastic food storage bag; turn to coat. Marinate in refrigerator 2-4 hours, turning occasionally.
3. Meanwhile, for salsa, coarsely chop cucumber and onion. Slice olives; dice bell pepper. Place vegetables in small bowl; add reserved 2 tablespoons marinade and mix gently. Cover and refrigerate until ready to serve.
4. Prepare grill for indirect cooking over medium coals. Remove chicken from marinade; discard plastic bag with marinade. Place chicken, skin side up, on grid of grill using BBQ Tongs. Grill, covered, 45-50 minutes or until chicken registers 180°F in thickest part of thigh portion and juices run clear. Serve salsa with chicken.

Yield:

• 4  servings

Nutrients per serving:

Calories 470, Total Fat 27 g, Saturated Fat 6 g, Cholesterol 150 mg, Carbohydrate 7 g, Protein 50 g, Sodium 520 mg, Fiber 2 g

U.S. Diabetic exchanges per serving:

1 vegetable, 6 meat

Cook’s Tips:

Two cornish hens (about 1 1/4-1 1/2 pounds each) can be substituted for the chicken. To prepare hens, rinse and pat dry with paper towels. Remove backbone by cutting on either side with kitchen shears. Lay hen flat and cut in between breasts to separate into halves. Repeat with second hen. Marinate and grill as directed 30-35 minutes or until chicken registers 170ºF in thickest part of breast portion and juices run clear.

Use a digital thermometer to accurately check the temperature of the chicken for doneness.

GARLIC PARM CHICKEN WITH CAULIFLOWER MASH (8g Net Carbs)

GARLIC AND PARMESAN BLEND SUPER WELL IN THIS ONE-POT CHICKEN AND CAULIFLOWER MASH MEAL.

INGREDIENTS

• 1 tbsp (15 mL) butter
• 1 tbsp (15 mL) Italian seasoning
• ½ tsp (2 mL) salt
• ⅛ tsp (0.5 mL) ground black pepper
• 1 tbsp (15 mL) olive oil
• 2 lbs (1 kg) bone-in chicken thighs
• 1   large head cauliflower, trimmed and cut into medium-sized florets (about 2 lbs/1 kg)
• 4   cloves garlic, pressed
• 2 tbsp (30 mL) freshly chopped parsley
• 2 tbsp (30 mL) grated Parmesan

DIRECTIONS

1. Combine the Italian seasoning, salt, and pepper in a small bowl. Season both sides of the chicken with the seasoning blend.
2. Heat the oil and butter in the over medium heat in a Dutch oven (can use other type of pan, but this makes for easy clean up by using one pot for all) for 3–5 minutes. Brown the chicken, skin-side down, for 4–5 minutes, or until the chicken is golden brown. Remove the chicken from the Dutch oven and set aside.
3. Add the cauliflower and pressed garlic to the Dutch oven and stir to combine. Top with the chicken and cover. Place the Dutch Oven in the slow cooker stand (again, I use an all-in-one set – if you don’t just transfer all to a slowcooker) and cook on LOW for 6 hours or on HIGH for 3 hours.
4. Remove the chicken. Drain the cauliflower in a colander and return it to the Dutch oven. Mash the cauliflower and season to taste. Place the chicken on top. If desired, the chicken can be browned further: place the Dutch oven under a preheated broiler on HIGH for 2–3 minutes. Top with chopped parsley and Parmesan cheese.

Yield:

• 4  servings

Nutrients per serving:

U.S. Nutrients per serving (1 chicken thigh and ½ cup/125 mL mashed cauliflower): Calories 310, Total Fat 16 g, Saturated Fat 5 g, Cholesterol 155 mg, Sodium 490 mg, Carbohydrate 12 g, Fiber 4 g, Sugars 5 g. Protein 31 g

Cook’s Tips:

You can swap the bone-in chicken with boneless, skinless chicken thighs.

Substitute the cauliflower with 1½ lbs (750 g) quartered “B” size (mini) red potatoes. When mashing, add milk, butter, and salt to taste.

GRILLED CAPRESE CHICKEN (2g Net Carbs)

FRESH AND SIMPLE, THE FLAVORS IN A CLASSIC ITALIAN SALAD ARE KICKED UP A NOTCH WHEN PLACED OVER GRILLED CHICKEN BREASTS.

INGREDIENTS

• 4   boneless, skinless chicken breast halves (4-6 ounces each)
• 1/4 cup balsamic vinaigrette salad dressing
• 2   garlic cloves, pressed
• 1-2 large plum tomatoes, sliced
• 1-2 balls fresh mozzarella, sliced (about 4 ounces)
• 1/4 cup snipped fresh basil leaves
•  Additional salad dressing (optional)
•  Salt and coarsely ground black pepper to taste

DIRECTIONS

1. Flatten chicken to an even thickness using flat side of a Meat Tenderizer. Place chicken, dressing and garlic in resealable plastic food storage bag; turn to coat. Marinate in refrigerator 30 minutes.
2. Slice tomato. Slice mozzarella cheese. Snip basil.
3. Meanwhile, prepare grill for direct cooking over medium coals. Remove chicken from marinade; discard plastic bag with marinade. Grill, covered, 10-12 minutes or until thermometer registers 170°F in thickest part of breast and juices run clear, turning once using BBQ Tongs. About 2 minutes before chicken is done, arrange tomatoes and cheese over chicken.
4. Remove chicken from grill to serving platter; sprinkle with basil. Drizzle with additional dressing, if desired. Season with salt and black pepper.

Yield:

• 4  servings

Nutrients per serving:

Calories 230, Total Fat 9 g, Saturated Fat 4.5 g, Cholesterol 90 mg, Carbohydrate 2 g, Protein 32 g, Sodium 330 mg, Fiber 0 g

U.S. Diabetic exchanges per serving:

4 low-fat meat, 1/2 vegetable (0 carb)

Cook’s Tips:

Fresh mozzarella cheese is a soft, delicately flavored cheese that is usually formed into balls and packed in whey or water. It can be found in the deli or cheese section of larger supermarkets.

Things I Use to Make Life Easier

Food Chopper

Multi-Cooker

Garlic Press

Citrus Press

Cheers and Best Wishes!