Sweet Potato Oven Fries

Ingredients

  • 2 medium sweet potatoes (12 ounces total), peeled
  • 1 Tbsp. plus 1 tsp. olive oil
  • ½ tsp. paprika
  • ¼ tsp. each garlic powder, salt and pepper

Instructions

  1. Heat oven to 450ºF.
  2. Spray a baking sheet with nonstick cooking spray.
  3. Cut sweet potatoes into French fries (about 3 inches long and ¼-inch thick), place in a large bowl and toss with oil, paprika, garlic powder, salt and pepper. Arrange sweet potatoes in a single layer on prepared baking sheet.
  4. Roast for about 18 minutes, turning once, until lightly browned and tender.
  5. Serve immediately.

Serves 4. Per 3-ounce serving: 131 calories, 2 g protein, 21 g carbohydrates, 5 g total fat, 2 g fiber, 155 mg sodium.

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Double Smoked Bacon Paella

Source

The classic Spanish paella is loaded with mussels and shrimp. But we skip on those major allergens – and opt instead for the full-bodied flavor of double smoked bacon.

Makes: 4 servings
Free of: gluten and all top allergens

Ingredients

  • 1 tbsp olive oil
  • 5 slices allergy-friendly double smoked bacon, chopped
  • 2 boneless, skinless chicken breasts, cut into 1-inch cubes
  • 1/2 small white onion, diced
  • 1 poblano pepper, seeded, stemmed and iced
  • 1 medium carrot, peeled and diced
  • 1 cup brown rice
  • 2 cups gluten-free, allergy-friendly chicken broth, plus additional as needed.
  • 1/4 cup strained crushed canned tomatoes
  • 1 tbsp smoked paprika
  • 1 tsp salt
  • Black pepper, to taste

Instructions

  1. Heat a large skillet over medium heat. Add oil and swirl to coat. Add bacon and cook, stirring occasionally, until fat is translucent and edges begin to crisp, about 2-3 minutes.
  2. Add chicken and cook 5 minutes, stirring occasionally. Add onions, peppers and carrots and sauté until onions are slightly translucent, about 3 minutes. Add rice and sauté until lightly toasted, about 1 minute.
  3. Stir in 2 cups broth, tomatoes, paprika and salt. Turn heat up to high and bring to a boil. Reduce heat to medium-low, cover and simmer 5 minutes. Uncover, increase heat to medium and simmer, stirring often, until rice is al dente and most liquid had been absorbed, about 10 minutes. If the liquid evaporates too quickly, add 1/2 cup broth.
  4. Season with black pepper, to taste, and garnish with parsley, to serve.

Chicken and Butternut Squash Curry

This nourishing stew boasts warm spices and flavors so rich that no one will guess it came together very quickly.

Makes: 4 servings
Free of: gluten and all top allergens

Ingredients

  • 1 tbsp olive oil
  • 8 boneless skinless chicken thighs, quartered
  • 1 1/4 tsp salt
  • 1/2 tsp ground coriander seed
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 14 oz fresh cubed butternut squash
  • 1 tbsp curry powder*
  • 1 1/2 cups gluten-free, allergy-friendly chicken broth
  • 2 tbsp water
  • 1 tbsp lemon juice
  • 1 tbsp cornstarch
  • 1 cup frozen peas
  • 4 cups brown rice

Instructions

  1. Heat a large skillet over medium-high heat. Add oil and swirl to coat. Place chicken in the pan, sprinkle with salt, coriander, garlic powder and onion powder and sauté 5 minutes; it won’t be fully cooked through.
  2. Stir squash and curry powder into the skillet. Add broth and bring to a boil. Reduce to medium-low, cover and simmer 10 minutes. Uncover, increase heat to medium and cook 5 minutes.
  3. In a small bowl, whisk water and lemon juice with cornstarch until dissolved. Stir into chicken mixture and simmer until thickened to the consistency of velvety gravy.
  4. Stir in peas.
  5. Serve atop rice.

Chorizo Breakfast Casserole

Ingredients

  • 1 lb chorizo
  • 1/4 cup onions
  • 2 cups spinach
  • 1 tbsp minced garlic
  • 10 eggs
  • 1/4 heavy whipping cream
  • 1 cup sharp cheddar cheese, shredded
  • 1/4 cup parmesan cheese, shredded
  • Salt and pepper, to taste
  • 4 oz. cream cheese
  • 2 tbsp olive oil

Instructions

  1. Preheat oven to 350°F
  2. Brown chorizo in large skillet, move to a 9×13 baking dish
  3. Saute onion, spinach, and garlic in the grease left over from chorizo with olive oil
  4. Combine vegetable mixture with the chorizo
  5. Whip together eggs, cream, cheddar cheese, parmesan cheese, and salt and pepper
  6. Pour eggs over chorizo mixture
  7. Cube cream cheese and place evenly over the top
  8. Bake for 30 minutes

Nutrition Information

  • Servings: 8
  • Calories: 445
  • Net Carbs: 4.3g
  • Fat: 35.9g
  • Protein: 24.7g

Chicken Tikka Masala

(Source) Pair this with cauliflower rice?

Ingredients

  • 2 1/2 lbs. Boneless skinless chicken breast
  • 2 tbsp. Olive Oil
  • 2 tsp. Onion Powder
  • 3 cloves Garlic, minced
  • 1 inch Ginger Root, grated
  • 3 tbsp. Tomato Paste
  • 5 tsp. Garam Masala
  • 2 tsp. Smoked Paprika
  • 4 tsp. Kosher Salt
  • 10 oz. can Diced Tomatoes
  • 1 cup Heavy Cream
  • 1 cup Coconut Milk (from the carton)
  • Fresh Cilantro, chopped (for topping)
  • 1 tsp. Guar Gum

Instructions

  1. Add chicken to slow cooker and grate 1 inch knob of ginger over the top.
  2. Add all dry spices into the slow cooker and mix well.
  3. Add canned diced tomatoes and tomato paste into slow cooker, then mix well again.
  4. Lastly, add 1/2 cup coconut milk and mix together thoroughly. Cook on low for 6 hours or high for 3 hours.
  5. Once the slow cooker is done, add the remaining coconut milk, heavy cream, and guar gum and mix thoroughly into the chicken. It should help the curry thicken well; serve over cauliflower rice or vegetable of your choice.

This makes a total of 5 servings of Slow Cooker Keto Chicken Tikka Masala. Each serving comes out to be 493 Calories, 41.2g Fats, 5.8g Net Carbs, and 26g Protein.

Chicken Parmesan Casserole

This low carb chicken parmesan casserole is easy and delicious. Gluten free, keto, and Atkins friendly!

Author: Mellissa Sevigny
Serves: 8 servings

Ingredients

For the chicken:

  • 1.5 lbs boneless skinless chicken breast
  • 1 egg
  • ½ cup almond flour
  • ¼ cup grated parmesan cheese
  • ½ tsp kosher salt
  • ⅛ tsp ground black pepper
  • ½ tsp garlic powder
  • 1 tsp dried parsley
  • ½ tsp dried basil
  • 3 Tbsp olive oil for frying

For the casserole

  • 4 cups cooked spaghetti squash
  • 1 Tbsp olive oil
  • ½ tsp kosher salt
  • ⅛ tsp ground black pepper
  • ½ Tbsp dried parsley
  • 1.5 cups easy keto marinara sauce (or low sugar jarred sauce)
  • 6 ounces fresh mozzarella
  • Fresh basil, chopped (optional for garnish)

Instructions

For the chicken:

  1. Cut the chicken into 2 inch pieces.
  2. In a small bowl, beat the egg.
  3. Combine the almond flour, parmesan cheese, salt, pepper, garlic powder and dried parsley in another medium bowl.
  4. Dip the pieces of chicken, one or two at a time into the egg solution and then the breading mixture – then remove to a clean plate.
  5. Heat the oil in a nonstick saute pan until hot. Cook the breaded chicken pieces on both sides until golden brown. Remove to a paper towel-lined plate.
  6. Combine the cooked spaghetti squash, olive oil, salt, pepper, and parsley in a medium bowl and toss well to coat. Spread the squash out in a 8 x 12 (or equivalent) oven safe dish.
  7. Spread the cooked chicken pieces over the top of the squash.
  8. Spoon the marina sauce over the chicken and squash.
  9. Cut or tear the mozzarella into pieces and place them over the chicken.
  10. Bake in a 375 degree (F) oven for 30 minutes, or until the cheese is melted and the casserole is heated through. Garnish with fresh chopped basil and serve hot.

Approx nutrition info per serving: 302 calories, 8g fat, 6g net carbs, 28g protein

One-Skillet Paleo Mediterranean Chicken

Ingredients

  • 1/2 yellow onion, diced
  • 2-3 cloves garlic, minced
  • 8 oz mushrooms, sliced
  • 8 oz jarred artichoke hearts, liquid drained
  • 1/2 cup sun-dried tomatoes, chopped
  • 1/3 cup Kalamata olives, chopped
  • 1 lb pre-cooked chicken
  • Fresh spinach – a couple of handfuls
  • 2-3 Tbsp olive oil (1-2 tablespoons to sauté the veggies, another tablespoon for cooking)
  • 1 Tbsp balsamic vinegar
  • 1 tsp dried parsley
  • 1 tsp dried oregano
  • 2 Tbsp fresh basil, chopped for garnish
  • Salt & pepper to taste

Instructions

  1. In a large skillet over medium heat, add 1 Tbsp of olive oil and sauté the chopped onions for 3-4 minutes
  2. Add the minced garlic in with the onions, and sauté together one more minute
  3. Add the sliced mushrooms to the sautéed onions and garlic and cook 5-7 minutes until the mushrooms are golden. Add salt and pepper to taste while cooking
  4. Add 1 tablespoon of olive oil and 1 tablespoon of balsamic vinegar to the pan then toss in the sun-dried tomatoes, artichoke hearts, and olives. Sprinkle in the parsley, oregano, and stir a few minutes
  5. Next add the chopped chicken and spinach to the pan – stir and cook 1-2 minutes, or until chicken is heated through. Add more salt and pepper if needed.
  6. Serve hot garnished with the fresh basil.