Recipe

Recipe: Creamy Cayenne Chicken Thighs

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Ok now you guys, idk why the F the people at Twisted Food (which is where this recipe comes from; I DID NOT CREATE THIS) decided to name this what they did, because they went with “Creamy Lemon Butter Chicken Spaghetti” and let me tell you – there are many flavors in this dish. Lemon barely even registers. It’s also, in my opinion, not very butter-chicken-y. SO I RENAMED IT. YOU’RE WELCOME.
I low carb-ified and increased the recipe and mine looks like this:

  • ~3 lbs chicken – mine was a mix of boneless skinless legs&thighs (from Costco) and boneless skinless breasts (because my dad prefers white meat)
  • sprinkle of salt and pepper
  • 1 tbsp avocado oil
  • 1.5 tbsp salted butter
  • 100g diced onion
  • 15g garlic, diced small (this was like 6 small cloves)
  • 3 tbsp tomato paste – I used Simple Truth Organic Tomato Paste (found at Kroger) because it was the lowest in carbs I could find
  • 1.5 tsp Spanish smoked paprika (I HIGHLY recommend having this in your kitchen, even if it calls for a special trip to the store. It’s WAY better than regular paprika and worth the price. I know, I scoffed at it when I first found a bottle for $7 but now I would gladly pay that and more for it)
  • 1 tsp Cayenne pepper
  • 1.5 cups heavy cream
  • 1 bag  (~385g) fresh spinach – frozen would work too, just make sure it’s drained well
  • 750g zucchini (3 medium), cut into roughly half-inch pieces. I cut each zucchini into quarters lengthwise, then roughly chopped. Slices would work fine.
  • Squeeze or splash of lemon juice – idk maybe 2tbsp
  • 80g fresh grated parmesan (or more, you do you! cheese is life)

Heat the pan on medium-high heat, add the oil. While it’s heating, cut up the chicken into small pieces. Sprinkle with salt and pepper. Add the cut up chicken to the pan and cook through [I had to drain mine halfway through to get the chicken to darken]. Set the chicken aside.

At this point, I put the cut-up zucchini in a covered dish in the microwave for 5 minutes to steam. It can take a while to get soft, and I didn’t want it to release a lot of water into the sauce as it cooked.

Add the butter to the pan [or switch to an enormous pot like I did – we don’t have any pans big enough to handle this recipe]; let melt over medium-low (don’t let it burn or brown!). Add diced onion and garlic to the pan and cook until soft and translucent. Stir frequently to avoid burning!! Add tomato paste, smoked paprika, and cayenne to the pan. Stir until incorporated, then add heavy cream. Stir. Add in spinach and stir well to let it wilt.

Add the chicken and cooked zucchini in. Stir. Add cheese and splash of lemon juice. Incorporate well, make sure it’s all hot, and voilà! Deliciousness. Serve. Devour. Enjoy.

I made this recipe B I G so it would feed me and my parents for at least two meals (and it did) so this makes 6-8+ GENEROUS servings. If you don’t need that much food, follow the amounts given in the original Twisted Food recipe (except you don’t need 1/4 cup tomato paste – that’s 4tbsp and I don’t know why they put that in there! In their video it’s 2tbsp. They’re probably not used to our weird American measurements. They tried.)

This is a flexible recipe! I didn’t use NEARLY as much onion as the original recipe called for – 100g was about half a medium onion, not 1.5 onions. You can save a lot of carbs right there! You can have more or less (or none!) chicken; you can have more cream to make more sauce, less to make it thicker, add other veggies, get rid of the spinach if you don’t like it, use 5x the amount of cheese…. etc etc. You can add parsley like the original recipe calls for, but I didn’t have any and I don’t like it that much anyway so it wasn’t a loss.

The flavor is really nice and smokey with a bit of a kick from the Cayenne. That’s another flavor you can adjust up or down depending on your spice preference! It’s a good hearty meal, and carblovers will have no problem adding some french bread (or pasta, whatever) to have it suit their needs as well.

Enjoy!

*Note: Because this was a family meal and it was Christmas Eve, I didn’t calculate the exact macros. I don’t know the calories, carbs, fat, etc for this. Next time I make it (for myself) I’ll track it thoroughly and update the post.

Recipe

Recipe: Greetalian salad

Guess who’s feeling hella productive today and typing this up on their phone on lunch at work? It me! 😊 apologies in advance if there are weird formatting issues…. Again, I’m on my phone. 

As promised, here is the Greetalian salad that I’ve been *obsessed* with lately! For simplicity’s sake, I’ll tell you what brands I use – but ofc, use whatever brands you want. That’s not crucial for the deliciousness of the salad.

  • 200-300g iceberg lettuce, or however much lettuce you want. I use a lot of lettuce. A lot.
  • 4 slices Great Value thin sliced hard salami
  • 4 slices Land O Frost oven roasted turkey
  • 17 Hormel Turkey pepperonis
  • 28g Athenos feta cheese
  • 20g onion
  • 0.5-1 tbsp avocado oil
  • 1/4 tsp Cavenders Greek seasoning
  • 3 pepperoncinis
  • Red wine vinegar, to taste
  • Optional and would be bomb af: kalamata olives, tomato

Slice up the lettuce. Layer the salami, turkey, and pepperoni slices and roll them up in a log. Slice and put on salad. Add the other stuff. Use the oil and vinegar as dressing. Top with the Greek seasoning. Mix it all up. It’s a salad, you know how to put a salad together! 😂

Oh, and before you go “why 4 slices/why 17 pepperonis?” – that’s the serving size and I’m lazy, so it’s easiest to enter exactly one serving in my fitness pal 😆

Recipe

Recipe: Cream cheese cups

Ok, that’s the name I’m using for them. Officially. Cream. Cheese. Cups.
Guys, you are seriously going to rage when you hear how simple these are and how basic the recipe is – *I’m sorry* for taking longer than I said I would to post this. I’m still adjusting to life going from working zero time to full time, plus a 2-hour commute and the gym and meal prepping. It’s a lot. I’m trying my best!
ANYWAY.
This is what I’ve been eating for breakfast lately and they’re the bomb.com.

Ingredients:

  • 8 oz neufchatel cream cheese (lower carb than regular cream cheese; check the brand though. Kroger and Philadelphia have ~1g net carb per serving; Great Value brand has 2)
  • 4-6 large eggs (I like 4 lately! Play around with it to see what you like 😄)

That’s it. End of ingredients.
SEE WHAT I MEAN, HOW EASY THESE THINGS ARE?!

Preheat your oven to 350. Soften the cream cheese, then combine it with the eggs. Mix it up (I use an immersion blender; a food processor or mixer would work too) until it’s like a soupy batter. Pour it into silicone muffin cups (I mix mine in a 4cup measuring cup for easy pouring) or a WELL-greased muffin tin (Note: I haven’t tried that; my old egg cups always stuck so I bought the silicone ones and love them). Don’t overfill! These *will* rise when they cook. I stick to about 1/2 full cups.
Cook at 350 for 25 minutes. Boom. Done.

Makes 12 cups, macros for 1 using my exact ingredients are:
82 cals / 0.7g carbs / 6.5g fat / 5g protein

Now, these are kind of like savory cheesecake taste. They’re not eggy to me, but it’s not like eating a big bite of pure cream cheese. You can totally make them your own – add cinnamon, splenda, spices, cheese, veggies, bacon, sausage, whatever! This is just the base recipe to get you going, and what I’ve been posting pictures of for a while. I haven’t gotten fancy with mine yet; I like the originals too much.

Oh, and – store these in the fridge. I keep mine in a ziploc container and they’re fine for a week. Maybe longer, idk – mine are always gone before that.

Recipe

Recipe: crockpot chili

Mmmmm, chili! Such a hearty, delicious meal. The easiest way to make chili keto is to remove beans, of course – but the canned beanless chilis are still usually quite high in carbs. I decided to make some of my own because I had a bunch of meat that I wasn’t in the mood to portion up – so into the crockpot it went!
This recipe is kind of an amalgam of 2 different keto chili recipes – KetoKarma’s Keto Chili, and Ruled.me’s Not Your Caveman Chili. Essentially, I used the meat from KetoKarma’s recipe and the seasonings from Ruled.me’s recipe, changed a few things to fit what I had on hand, added a few special touches, and hoped for the best!

Here’s the recipe:

  • 3.5lb ground beef (80/20)
  • 1lb spicy sausage
  • 1 can diced tomatoes, with juice (don’t strain)
  • 1 can diced green chiles
  • 1/2 onion (120g)
  • 96g tomato paste (what I had leftover from making meatloaf)
  • 20g tomato bouillon powder
  • 2 tbsp ancho chile powder
  • 3 tbsp soy sauce
  • 2 tsp worcestershire sauce
  • 1 tbsp fish sauce
  • 2 tsp cumin
  • 2 tsp adobo seasoning
  • 1 tsp black pepper
  • 1 tsp sea salt
  • 1 tsp oregano
  • 1/2 tbsp unsweetened cocoa powder
  • 1.5 cups water

Brown the meat and drain the grease. Put the meat in the crockpot. Chop onions and cook in pan until translucent. Add to crockpot. In a bowl or dish, combine all the other ingredients (except the water). Combine thoroughly, then pour over meat and onions. Add 1.5 cups water. Cover and cook on low for 6-8 hours.

It’s that easy!

For me, this made 12 servings (each was 207.5g; a bit under a cup), and the nutrition info came out like this:

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But be sure to make your own recipe on MyFitness Pal with all your exact brands if you want the most accurate nutrition info possible for your own version.

There’s not any bean-like chunks, so this is more of a….thick meat sauce chili, but I like that! If you’d rather have a different texture, try adding in low-carb veggies like zucchini or mushrooms. I’ve also heard that Amazon sells cans of black soy beans, which would be good – but I’ve never tried them.

Happy chili-ing!

Recipe

Recipe: sausage and veggie egg cups 

I made these sausage, daikon, spinach, and egg breakfast cups the other day, and I’m loving them! So here’s the recipe for those of you who missed it on instagram 🙂

  • 1 roll sausage (12 or 16 oz; mine was 12)
  • 170g shredded daikon radish, with moisture wrung out
  • 10oz frozen spinach, thawed and drained
  • 12 eggs
  • Muffin tin
  • Grease for muffin tin (I used the sausage grease – double duty!)
  • Spices and seasonings (optional)

Preheat oven to 375. Brown the sausage; reserve grease for muffin tins, or discard. Mix together shredded daikon, spinach, and sausage crumbles. Incoporate thoroughly. Add any spices desired (I didn’t use any).
Grease the muffin tins THOROUGHLY (unless you just really love having egg crusty bits baked onto your tin), and divide the sausage+veggie mix equally between the tins. Make a slight indent in the center of each. Crack an egg into each cup, trying to get the yolk in the little indent you just made.
Cook at 375 until set to desired firmness; start checking at 12ish minutes. I done hecked mine way up and cooked them too long, so the egg got a little hard and rubbery, but they still taste good! Next time I’ll keep an eye on them.

Let cool, put in storage containers, et voila! Easy breakfasts!

Mine made 12 egg cups, and the macros using my ingredients were 188 cal; 1.6g carb / 15.9g fat / 9.5g protein each