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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)

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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

the return of the birthday banoffee cheesecake…

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i hope this is becoming a tradition with me and my husband.

for his birthday this year (in march) i made him a banoffee cheesecake and it was DIVINE! i followed a recipe from Delia, toasted pecans and made from scratch sauce on top.

well, today is my birthday and I decided to have the same cheesecake. but easier.

so yesterday i put it all together as anyone who has made cheesecake knows, its infinitely better the day after its made.

this is my twist on Delia’s Banoffee cheesecake recipe:

crust: preheat oven to 175 degrees F

  • 2 cups crushed chocolate digestive cookies
  • 1/2 cup chopped walnuts
  • 1/4 cup melted butter

-mix all together and pat into bottom of 9 inch springform cake tin. bake in oven for 12 minutes. let cool before mixing filling.

filling: preheat oven to 175 degree F

  • 16 oz (454g) cream cheese (room temp)
  • 16 oz (454g) sour cream
  • 3 eggs
  • 2 mashed bananas
  • 1 tsp vanilla
  • 1 cup brown sugar

-beat on low to medium setting, cream cheese with eggs until smooth. add in sugar and vanilla then bananas and beat for two minutes. fold in sour cream until just mixed..over mixing here can cause cheesecake to crack.

-pour onto cooled base in cake tin, bake in oven for 30 to 40 minutes. it will be very wobbly in the middle but it will cook through if you follow the instructions exactly. check it now and forever hold your peace for the next while. then turn off oven and leave it for at least 4 hours. dont open oven! trust me. this works. some people like ot leave it overnight or bring it to room temp then refrigerate it. ive done both and theres no real difference other than your own preference.

-optional… check Delia’s recipe for toppings.


-do what i did. buy toffee sauce and pour over then sprinkle pretoasted mixed nuts over top. you could also slice a couple of bananas and cover with whipped cream.  then try not to eat it all :)


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