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chicken ketofredo

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chicken ketofredo

i threw this together for dinner tonight. it was quite tasty. if you try it, let me know what you think.

1 serving (serves 4):

276 calories, 5.4g net carbs, 21.5g fat, 15.4g protein.

  • 2 tbsp butter
  • 1 onion sliced
  • 0.5 tbsp minced garlic/1 clove chopped
  • 1 chopped tomato or a handful of baby tomatoes (optional
  • 3 tbsp cream cheese
  • 0.5 cup heavy whipping cream
  • 4 tbsp parmesan (grated or shredded
  • 354g/12.5oz can of chicken, drained
  • salt & pepper to taste
  • 1.5 cup of spinach (optional)

in a saute pan or sauce pot…whatevers handy, melt butter on medium/high heat. once it starts to bubble add onions. stir until softened and translucent then add garlic and tomato.

keep it moving about…turn down the heat if you need to. once the tomato softens up add cream cheese, cream and parmesan. stir until all cheese has melted and sauce has thickened slightly.

add chicken and spinach, turn heat down to med/low and simmer until spinach has wilted and chicken is hot.

add salt&pepper to taste.

serve over whatever you’d like…i chose some steamed broccoli. it was divine!


keto brownies (with shredded coconut)

Posted on
keto brownies (with shredded coconut)

youve come for a recipe. dont worry im not going to go into some long monotonous anecdote about why im doing keto or why i made these brownies or whatever.

heres the recipe :)

  • 0.5 cup melted butter
  • 1.5 cups erythritol (add an extra 0.5 cup if you’ve a big sweet tooth)
  • 1/4 tsp salt
  • 2 tsp vanilla extract
  • 4 eggs
  • 0.5 cup unsweetened cocoa powder
  • 0.75 cups almond flour
  • 1 cup unsweetened shredded coconut

-preheat oven to 350°F.

-mix butter, erythritol, salt and vanilla then add eggs.

-sift in cocoa and almond flour, add coconut and mix until blended.

-spread evenly into 8″ or 9″ square pan (grease or line with parchment paper if not using silicone bakeware).

-bake for 20-25 minutes.

i cut with a pizza cutter into 20 pieces (nutritional info is based on this amount)

Per serving:

  • 124 calories
  • 0.4g net carbs
  • 11.4g fat
  • 3g protein

let me know if you like them.

bty xo

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