Chicken Chile Relleno Soup KETO (Carolyn)

This creamy Chile Relleno Soup is filled with roasted poblano peppers, chicken, and plenty of cheddar cheese. It's a must make low carb soup recipe!  It’s so rich and flavorful, and perfect for a chilly day. All the flavor from the roasted poblanos, cheddar, and garlic make it ridiculously satisfying. 

❤ With love and full tummies ~ Mama Bear  ❤

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  Servings: 8 (1 cup) | 5.5 net carbs | 31 g Protein | Total Cook Time 40 Minutes
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• Ingredients : 

• 4 medium (4) poblano peppers
• 2 tbsp butter
• 1/4 cup chopped onion
• 2 cloves garlic, minced
• 1 tsp ground cumin
• 4 cups chicken bone broth
• Salt and pepper to taste
• 1 1/2 lb boneless skinless chicken (thighs or breasts), cut into 1/2 inch pieces
• 8 ounces cream cheese
• 1 1/2 cups shredded cheddar cheese
• 8 slices of cheddar or pepper jack cheese, (thin sandwich slices, 3/4 ounce each)

• Ingredient Notes :

• Poblano peppers: These large green peppers are typically quite mild and not spicy. If you don’t want to roast them yourself, you can used fire-roasted canned green chilies. If you like more heat, you can use Hatch Green Chilies which come in mild, medium and hot varieties.
• Boneless skinless chicken: You can use thighs or breasts. You can also use leftover rotisserie chicken and add it at the very end.
• Cream cheese: Use full fat cream cheese for extra creaminess.
• Cheddar cheese: You can use sharp or mild cheddar. Shred it yourself or use pre-shredded but it may contain caking agents.  I always shred my own.
• Sliced cheddar or pepper jack cheese: I like to top each bowl of soup with a slice of cheese and place it under the broiler to melt and brown. You don’t have to do this but it’s a nice touch!
• Kitchen staples: Butter, onion, garlic, chicken bone broth, cumin, salt and pepper.

Instructions :

• Roast the poblano peppers until the skin is charred and blistered. You can do this over the open flame on a gas stove, or by heating your broiler to high and placing poblanos within a few inches of the broiler (turning to get all sides charred).

• Place the peppers in a bowl and cover with plastic wrap. Let cool, then rub the skin to remove as much as possible. Cut out the seeds and then place in a food processor or blender to finely chop. Set aside.

• In a large saucepan over medium heat, melt the butter. Add the onion and cook, stirring frequently, until translucent, about 5 minutes. Add the garlic, cumin, and poblanos and stir until fragrant, about 1 minute.

• Stir in the chicken broth and season to taste with salt and pepper. Bring to a boil and then reduce heat to a simmer. Add the chicken pieces and continue to cook until chicken is cooked through, about 10 minutes.

• Add the cream cheese and the cheddar to the same blend or processor in which you chopped the poblanos. Add about 1 cup of the hot broth from the soup (avoid getting any of the chicken in there). Blend until smooth and then stir back into the soup.

• To serve: Preheat the broiler. Dish the soup into individual ovenproof bowl and float a slice of cheese on top. Set under the broiler, about 6 inches from the heat and broil until the cheese is melted and bubbly.

Expert Tips :

• If you are using canned chilies, you will want two 7-ounce cans or at least 4-ounce cans. Drain off the liquid and chop them finely before adding to the soup.
• The peppers can be roasted ahead of time. You can also roast, peel and freeze the peppers in a reseable bag for up to 1 year. This is a great way to roast a big batch of peppers and you just grab a bag whenever you have a craving for this dreamy soup.
• If you are adding cheese on top to broil, get the large square deli slices. They fit nicely over the top of most soup bowls, so they won’t sink in as you try to float it on top.
• You can garnish your soup with some chopped avocados, green onions, cilantro, sour cream or some hot sauce, if you like some extra heat.

Why You'll Love It:

• This is a recipe that even the low carb skeptics love, because it’s so rich and flavorful. It has all the same mouthwatering flavor of a Chile relleno in a velvety broth, with chunks of chicken for added nutrition.
• In case you are unfamiliar, Chile rellenos are a popular Mexican dish that features poblano peppers stuffed with cheese and fried in an egg batter. They are seriously tasty, but the batter doesn’t make them particularly keto-friendly.
• Since I love cheese and I love roasted poblanos, I knew those flavors would work well in a soup. I added chicken for a more hearty meal, skipped the flour (obviously), and used cream cheese to help thicken the broth and make it ultra-creamy.
• And then I topped it with sliced cheese and broiled it for a delectable melty, cheesy twist. It was an instant success! And with 31g of protein, it makes an ideal low carb, high protein recipe.

Questions & Answers :

Is Chile Relleno Soup spicy?

• Poblano peppers are usually quite mild, so you won’t find this soup recipe spicy. If you prefer it spicy, you can add some jalapeños or use medium or hot Hatch chiles instead.

How do you store Chile Relleno Chicken Soup?

• You can store any leftovers in an airtight container in the refrigerator for up to 5 days. I don’t recommend freezing this one, as the creamy can make it split during the freezing and thawing process.

Source: All Day I Dream About Food

Lemon Garlic Butter Chicken Spiedini Skewers

These lemon garlic butter chicken spiedini are air-fried, or baked, crispy, golden breaded chicken skewers with a light lemon garlic butter drizzle. 

• ❤ With love and full tummies ~ Mama Bear  ❤

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  Servings: 6 Skewers | 4 net carbs | Total Cook Time 30 Minutes
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• Ingredients :

• 1/2 cup extra-virgin olive oil
• 1/4 cup white wine, such as Pinot Grigio
• 3 tablespoons lemon juice, divided
• 1 teaspoon lemon zest
• 4 cloves garlic, finely minced, divided
• 1/4 teaspoon crushed red pepper flakes
• 1/4 teaspoon dried oregano
• 2 teaspoons kosher salt, divided
• 1 teaspoon freshly ground black pepper, divided
• 2 pounds skinless boneless chicken thighs, cut into 1 1/2 inch pieces
• 2/3 cup Italian breadcrumbs
• 2/3 cup panko
• 1/2 cup grated Parmesan cheese
• 1/2 teaspoon garlic powder
• 6 (6 to 8 inch) skewers
• olive oil cooking spray
• 4 tablespoons butter
• 2 teaspoons finely chopped fresh parsley

Instructions :

• Whisk together olive oil, wine, 2 tablespoons lemon juice, lemon zest, 1/2 of the garlic, crushed red pepper, oregano, 1 teaspoon salt, and 1/2 teaspoon pepper in a bowl. Add chicken and toss to coat. Cover and refrigerate 30 minutes to 1 hour.
• Stir together remaining salt and pepper with bread crumbs, panko, Parmesan cheese, and garlic powder in a shallow dish. Remove chicken from marinade and toss to coat in breadcrumb mixture, pressing to adhere as necessary. Thread chicken onto skewers and coat with olive oil cooking spray. 
• FOR AIR FRYER: Preheat an air fryer to 390 degrees F (198 degrees C).  Air fry until chicken is no longer pink at the center and juices run clear, and is until lightly golden brown and crisp, about 12 minutes. An instant read thermometer, inserted near the center, should read 165 degrees F (74 degrees C).
• FOR BAKING:  Pre-heat oven to 350 and bake skewers for 30 minutes, turning half way through.
• Meanwhile, melt butter with remaining garlic in a microwave-safe dish on High in the microwave, about 10 seconds.  Stir in remaining lemon juice and parsley. Drizzle butter mixture over chicken just before serving.

Nutrition :

calories 636
total fat41g
saturated fat 13g
cholesterol212mg
sodium 1170mg
total carbohydrate 21g
dietary fiber 1g
total sugars 2g
protein 43g
vitamin c 3mg
calcium 146mg
iron 3mg
potassium 524mg

By Nicole McLaughlin - Allfrecipes. Video

Source:

Stuffed Cabbage without the Stuffing KETO

With the savory ingredients and a noticeable zing from cider vinegar, this recipe is the perfect choice for a cold day when you might not have the time — or foresight — to cook the classic dish all day long.

You can serve this with cooked rice for a more filling meal, keep it without if you’re practicing a keto-friendly diet or even add it to a tortilla for a stuffed cabbage-inspired taco!

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Ingredients :

• 2 tablespoons unsalted butter
• 2 small green cabbages
• 1½ teaspoons kosher salt
• 4 cloves garlic
• 2 pounds ground pork
• 1/3 cup apple cider vinegar
• 1 cup crushed tomatoes

Instructions :

• In a large Dutch oven or wok on medium-high heat (but with more emphasis on the high), add the butter.

• Chop up the cabbage and add it to the pan, along with the salt. Stir occasionally and let cook for 3 to 4 minutes, until it starts to soften.  

• While the cabbage is cooking, chop the garlic. Throw it in and stir whenever you're done chopping.  

• Push the cabbage fully to the side of the pan and add the pork. Let it cook for 3 to 4 minutes, or until the pork browns on one side.

• Break up the pork with a spatula and add the cider vinegar and the tomatoes. Stir everything together and cook for another 2 to 3 minutes, or until the pork is just cooked through. Serve hot.

Notes :

• Swap Option: You can buy pre-cut cabbage to save time. 

• You could also make this recipe with ground beef or chicken instead of pork.

Source: Today Show Food

Cheesy Spinach-Artichoke Chicken Dip

If there’s ever been a day you’ve dreamed about tucking away a skillet of spinach-artichoke dip, you’ve come to the right place. Here, the crave-worthy appetizer is turned into a one-pan dinner, thanks to boneless, skinless chicken thighs.

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Ingredients :

• 1½ pound boneless skinless chicken thighs (about 6 thighs)
• kosher salt, to taste
• freshly ground black pepper, to taste
• 1 tablespoon olive oil
• 4 tablespoons unsalted butter, divided
• 1 (16-ounce) bag frozen whole-leaf spinach, thawed and drained
• 1 (12- to 14-ounce) bag frozen artichoke hearts, thawed and drained
• 1 tablespoon all-purpose flour
• 2 cups whole or 2% milk
• 4 ounces cream cheese
• 1 cup shredded mozzarella cheese (4 ounces)
• 1/4 cup plus 2 tablespoons grated Parmesan cheese, divided
• 1½ teaspoons garlic powder, divided
• 1 large kaiser roll, or 2 ounces of another hearty white bread, cut into ½-inch cubes (about 2 ½ cups)

Instructions:

• Adjust an oven rack to the top third position and heat to 475 F. Pat the chicken dry with paper towels. Season generously on both sides with salt and pepper.

• Heat a large (12-inch) cast-iron or oven-safe, deep-sided skillet over medium-high heat. Add oil and 1 tablespoon butter. Once the butter has melted, add the chicken and cook until browned and nearly cooked through, about 5 minutes per side. (The chicken will finish cooking in the oven.) Transfer to a plate.

• Reduce the heat to medium. Add spinach and artichokes. Cook, stirring occasionally, for 2 minutes.

• Stir in 1 tablespoon butter. Once melted, stir in flour and cook for 30 seconds. Pour in milk, stirring frequently, until the mixture comes to a simmer. Cook until thickened, stirring occasionally, 2 to 3 minutes. Stir in cream cheese, mozzarella, 1/4 cup Parmesan, 1 teaspoon salt, 1/2 teaspoon pepper and 1/2 teaspoon garlic powder, until the cheeses have melted. Taste and season with more salt, if desired. Return the chicken thighs to the skillet, spacing them evenly apart into the spinach-artichoke mixture. Turn off the heat.

• In a medium microwave-safe bowl, melt the remaining 2 tablespoons of butter, about 45 seconds. Stir in the remaining 1 teaspoon garlic powder and 1/4 teaspoon salt, then add the cubed bread and toss until well coated. Scatter bread cubes over the skillet. Sprinkle with the remaining 2 tablespoons Parmesan.

• Bake the chicken until browned and bubbling, 6 to 8 minutes. Rest for 5 minutes before serving.

Notes:

• Vegetables are central to this dish (nearly two pounds!), but of course, spinach-artichoke chicken wouldn’t be true to its name without some richness. Three varieties of cheese — cream cheese, mozzarella and Parmesan — are whisked into the skillet, creating a silky sauce. Garlic powder is a smart way to save on prep time; it’s used two ways (the sauce and the croutons) for double the flavor.

• Boneless, skinless chicken thighs are favored here because they cook quickly, are super juicy and budget-friendly. However, chicken cutlets can be substituted if that’s your preference. Either way, season the chicken simply and cook it in the skillet, then build the sauce right in the same pan using the browned bits.

• Spinach-artichoke dip needs some bread for scooping up the warm, cheesy goodness. In this recipe, a baguette, cut into cubes, serves that notion; they’re tossed in garlic butter and mounded on top of the skillet just before going into the oven. As it cooks, it turns golden brown, providing a welcome crunch to an otherwise creamy dish.

• Swap Option: Cream cheese is a must to create the silky sauce, but feel free to play around with the other two cheeses. Use Pecorino or Asiago in place of the Parmesan, and a melty cheese like Havarti, Gouda or white cheddar instead of mozzarella.

Source:  Today Show Cooking

Chicken Paillard with Arugula and Apple*

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Yield: 2 servings

Equipment :

• meat mallet

Ingredients :

Chicken:

• 2 boneless, skinless chicken breasts
• Kosher salt and freshly ground black pepper 
• 1 cup all-purpose flour or GF Flour  
• 1 cup almond flour 
• 1 tablespoon smoked paprika 
• 1/2 teaspoon garlic powder 
• 1/2 teaspoon onion powder 
• 3 large eggs 
• 4 tablespoons clarified butter 
• 4 tablespoons olive oil
• 1 clove garlic, smashed 
• 1 sprig fresh rosemary 

Salad:

• 1/4 cup sour cream 
• 1 tablespoon chardonnay vinegar 
• 1 teaspoon honey 
• 1 teaspoon poppy seeds 
• 3 cups wild arugula 
• 1/2 Gala apple, sliced 

Instructions :

Chicken:

• One at a time, put the chicken breasts between 2 sheets of plastic wrap and flatten to an even 1/2-inch thickness with a meat mallet. Sprinkle on both sides with salt and black pepper. Set aside.

• Add the all-purpose flour to a baking dish. In another baking dish, stir together the almond flour, paprika, garlic powder, onion powder and 1/2 teaspoon salt. In a small bowl, whisk together the eggs with 2 tablespoons water. Dredge both sides of the chicken breasts first in the AP flour, then the egg mixture and finally the almond flour mixture. Place the coated chicken back on the baking sheet.

• Heat a large ovenproof skillet over medium-high heat. (Depending on the size of the breasts, you may need two skillets.) Add the butter and 2 tablespoons oil to the skillet. Add the garlic and rosemary and cook to infuse the oil, about 1 minute. Remove the rosemary and garlic from the skillet. 

• Make sure the oil is hot enough to be quivering in the skillet, then add the chicken by placing it in and releasing it away from you. Shake the skillet to ensure it doesn't stick. (You can add the rosemary sprig back to the skillet if you want to infuse more flavor.) 

• Cook until the chicken begins to brown, 3 to 4 minutes, then flip the chicken and cook until the other side is browned, another 3 to 4 minutes. 

• Remove the chicken from the skillet and drain on a half-sheet tray fitted with a rack.

Salad:

• In a medium bowl, whisk together the sour cream, vinegar, honey, poppy seeds and 2 tablespoons of water. Set aside. 

• Season the arugula with the remaining 2 tablespoons of olive oil and salt and pepper to taste and toss. 

• Add the apple slices and toss to coat. 

• Plate the chicken and serve with the arugula salad. Drizzle the salad with the poppy seed sour cream. Serve immediately.

Source:  Geoffrey Zakarian | Food Network video here

Chicken Salad - KETO High Protein*

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Ingredients :

• 2 C Shredded Chicken (Rotisserie)
• 1/2 Carrot
• 1 Stalk Celery
• 1/4 Cup Onions
• 2 Small Dill Pickles
• 1/2 Cup Cottage Cheese
• 2 T Greek Yogurt
• 1 T Dijon Mustard
• 1 tsp Pepper
• 1/2 T Minced Garlic

Instructions :

• Dice carrot, celery, onion and pickles into small pieces.

• Place cottage cheese, Greek yogurt, mustard, pepper and garlic in a bowl and using an immersion blender, blend all together.  You can always use a mini processor or a smoothie machine too.

• Add chicken and mix it all together and enjoy!  Great with crackers or in a sandwich or all by itself.

• Optional:  omit pickles and carrots and add green grapes and walnuts. Dried cranberries are amazing too! The sauce is so versatile so play with the ingredients to your liking.  You can always replace the chicken with tuna as well.  Just a thought!

Source:  James Bok Instagram

Leftover Turkey Salad/Wraps KETO (Carolyn) *

 

This low carb turkey salad is a fantastic way to use up those Thanksgiving leftovers. Make it into tasty and healthy turkey salad wraps with some keto vegetable crusts. 

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Prep Time10minutes minutes

Total Time10minutes minutes

Servings4 servings

Calories457kcal

INGREDIENTS:

• 2 cups leftover cooked turkey, chopped
• 2 stalks celery, chopped
• 1 tablespoon freshly squeezed lemon juice
• 1 tablespoon chopped fresh sage
• ¼ cup chopped toasted pecans
• ¼ cup sugar free dried cranberries (I have a recipe here for it - freezes well!)
• ⅓ cup avocado oil mayonnaise (ie: Chosen)
• Salt and pepper to taste
• 4 Low carb tortillas (I like HERO, Zero and Mission)

INSTRUCTIONS:

• In a large bowl, combine the turkey, celery, lemon juice, sage, pecans, and cranberries. Stir to combine.
• Add the mayonnaise and stir until well coated. Season to taste with salt and pepper. 
• Divide the mixture among 4 low carb wraps and roll up tightly. Cut each roll in half and serve.

Notes:

Nutritional info includes the wraps. For the turkey salad alone, each serving has:

Food energy: 337 cal Calories from fat: 206 Cholesterol: 47mg Carbohydrate: 3.69g Total dietary fiber: 1.76g Protein: 26.01g

Nutrition:

Serving: 1wrap | Calories: 457kcal | Carbohydrates: 6.69g | Protein: 35g | Fat: 31.9g | Fiber: 1.8g 

Source: Carolyn Ketchum of All Day I Dream About Food

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