Keto Chicken Strips

This content originally appeared on Caroline’s Keto Kitchen. Republished with permission.

Chicken strips are one of my very favorite finger foods! I’ve explored numerous recipes over the years, but many have pork rinds as breading, and let’s just say I am not the biggest fan of pork rinds (mainly because I can’t get past the smell).

On our last family vacation, I learned about a restaurant that had keto chicken strips on the menu, and even though it was about an hour drive, my dad and I went two days in a row. They were fantastic and have been on my mind ever since. I finally got around to experimenting in the kitchen to re-create them. They came out fantastic – not identical to the ones we had on our vacation, but I’d say close to equally good (minus all the fun of finding something like this on a menu, of course).

It’s rare I bring out my deep fryer, but in an effort to make them as similar as possible, I did. I later tried this recipe both oven-baked and oven-baked + air fried to finish. All three cooking methods work out well, though I will say I like deep fried best (though I could have told you that before I started). I’ll continue making the baked ones on a fairly regular basis, and I’ll likely save the deep fried ones as a special treat from time to time.

Keto Kitchen Strips

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Keto Chicken Strips

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Prepare these deep fried chicken strips as a special treat for yourself and loved ones from time to time.

Ingredients

  • 1 cup heavy whipping cream
  • 2 eggs large
  • 1.5 tsp salt
  • 9 oz chicken breast tenders boneless, skinless (or cut your own from breasts)
  • 2/3 cup almond flour
  • 1/2 cup walnut flour you can also make this by putting 3/4 cup raw walnuts in a Ninja
  • 1 tsp salt
  • 1/2 tsp garlic salt
  • 1/2 tsp onion salt
  • 1/2 tsp garlic powder
  • 1 tsp pepper
  • 1/4 tsp cayenne pepper
  • frying oil if frying (I used avocado oil)

Instructions

  • In a bowl, mix together the heavy whipping cream, eggs and 1.5 tsp salt. Stir well.
  • Put the raw chicken tenders in the mix, and make sure they're all fully submerged.
  • As the tenders soak, make the breading mix in a separate bowl by mixing together the almond flour, walnut flour, garlic salt, onion salt, garlic powder, pepper and cayenne powder. Stir well.
  • Dip each chicken tender in the breading and press down on the breading slightly to help it stick. (I typically like to dig a small "well" on the surface of the breading to put the tender in, and then I push breading from the sides to cover the top). Repeat until all strips are coated.
  • Line strips on a non-stick surface, and put them in the refrigerate for at least an hour. (This helps the breading stick – don't skip this step.)

How to Cook

  • → If you're deep frying, fill your fryer with oil to the minimum line and heat to 400 degrees. Once it's reach 400 degrees, put your strips in the frying basket (lined single file), and cook for roughly 5 minutes and 30 seconds or until done.
  • → If you're only oven baking, cook for about 23 minutes at 425 degrees or until done.
  • → If you're oven baking and air frying, cook for about 19 minutes at 425 degrees and then air fry for around 6 minutes or until done.

Notes

You will have excess breading mix, but it can be hard to coat them well if you don’t have enough. If you hate wasting ingredients, you can cut everything in half (except for the amount of chicken).
While you can air fry alone, I don’t recommend it, as the breading sticks to the chicken much better if it’s cooked in the oven first.
Normally I provide nutrition facts, but for this recipe they really depend on the size of your chicken pieces, how much breading you use and the cooking method. Given the variance (especially if you deep fry, as it’s hard to calculate how much oil is absorbed), I am not including nutrition facts for this recipe.


Please note that the nutritional information may vary depending
on the specific brands of products used. We encourage everyone to check specific
product labels in calculating the exact nutritional information.

Keto Chicken Strips Recipe

Source: diabetesdaily.com

Healthy Asparagus Stuffed Chicken Breasts

This content originally appeared on Low Carb Yum. Republished with permission.

Love asparagus? You’ll want to give this easy stuffed chicken breast recipe a try. It’s a simple recipe for busy people or those just getting started on a low-carb diet.

Stuffed chicken may sound complicated, but it isn’t. It’s just a flattened piece of meat wrapped around a filling. To make this recipe, I just wrap seasoned chicken breasts around a few spears of asparagus. Then, I just bake it with homemade vinegar and oil dressing. That’s it!

asparagus stuffed chicken

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Asparagus Stuffed Chicken Breasts

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A healthy asparagus stuffed chicken breast recipe baked in olive oil and balsamic vinegar. This easy dish makes a wonderful keto meal.
Course Main Course
Cuisine American
Keyword asparagus, Chicken
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 4
Calories 384kcal

Equipment

  • oven

Ingredients

  • 2 pounds chicken breasts skinless and boneless (4 breasts)
  • 2 teaspoons fresh thyme
  • 1/4 cup olive oil
  • 2 tablespoons vinegar balsamic or red wine
  • 3 cloves garlic
  • 1/4 teaspoon salt
  • 12 spears asparagus

Instructions

  • Preheat oven to 375°F.
  • In a small bowl, combine the olive oil, vinegar, garlic, and salt. Set aside.
  • Pound each chicken breast with a mallet to about 1/4 inch thickness.
  • Season chicken breasts with salt and pepper to taste.
  • Place 3 asparagus spears in the middle of each flattened chicken breast. Wrap chicken meat around the asparagus and secure with toothpicks. Arrange stuffed chicken in a baking pan then olive oil mixture evenly over the stuffed chicken.
  • Bake at 375°F for 25-30 minutes until chicken is fully cooked. Remove toothpicks prior to serving.

Notes

A few ways to change up the recipe:

  • Chicken can be topped with cream cheese or provolone cheese before wrapping around asparagus.
  • A low-carb “breading” made with seasoned almond flour or crushed pork rinds can be used to coat the chicken.
  • Each piece can be wrapped in bacon slices.
  • Marinara sauce can be used in place of the dressing and then topped with mozzarella cheese.

Nutrition

Calories: 384kcal | Carbohydrates: 1g | Protein: 48g | Fat: 19g | Saturated Fat: 3g | Cholesterol: 145mg | Sodium: 409mg | Potassium: 848mg | Fiber: 1g | Sugar: 1g | Vitamin A: 140IU | Vitamin C: 5mg | Calcium: 19mg | Iron: 1.2mg


Please note that the nutritional information may vary depending
on the specific brands of products used. We encourage everyone to check specific
product labels in calculating the exact nutritional information.

Healthy Asparagus Stuffed Chicken Breasts Recipe

Source: diabetesdaily.com

Mediterranean Chicken of Love

This content originally appeared on TCOYD: Taking Control of Your Diabetes. Republished with permission.

By Chef Robert Lewis

You will find joy in serving this hearty dish. It’s rich in protein, packed with vegetables, and flavored with herbs.

Mediterranean Chicken of Love

Tender, juicy chicken infused with garlic and herbs is blended with tomatoes and beans for a rich and full-flavored nod to Greek cuisine.

  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon garlic
  • 2 white button mushrooms (large, sliced)
  • ½ red bell pepper (sliced)
  • ½ green bell pepper (sliced)
  • 1 Roma tomato (diced)
  • ½ red onion (sliced)
  • 1/4 cup vegetable broth
  • 5-6 stalks asparagus
  • 1 teaspoon oregano
  • 1 teaspoon rosemary
  • 1 teaspoon basil
  • 1 tablespoon fresh garlic
  • 8 oz skinless chicken (sliced, precooked )
  • 10 black olives (pitted )
  • 1 can white Italian beans (15 oz., drained)
  • black pepper (to taste)
  • ½ fresh lime
  1. Heat oil in a large skillet over medium heat.
  2. Add the mushrooms, bell peppers, onions and asparagus and sauté for 3 minutes.
  3. Add the cooked chicken and garlic.
  4. Lower heat. Add vegetable broth, oregano, rosemary, basil, diced tomatoes, beans, olives, and simmer for about 5 minutes.
  5. Cook over low heat until chicken is nice and hot.
  6. Season with pepper to taste and a squeeze of lime.

Mediterranean Chicken of Love RECIPE

Source: diabetesdaily.com

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