Stuff Yourself (Some Chicken) and Play Dress Up (With a Bonus Recipe)

We have some company this week - my great friend from our Hawaii days and her little son are in town - and it's been fun trying out some ketogenic recipes on her. She's loving them, and she's even thinking about adopting the way of eating soon to see if it helps with some of her inflammatory health issues - yay! For now she's following up some of the keto meals with a spoonful (or three) of oreo-cookie-butter, but hey - baby steps, right?? (Maybe I need to experiment with a making a low-carb oreo-cookie-butter? YASSS.)

I made this chicken dinner the other night for us, and even my mushroom-hating girlfriend thought it was fab! 

Gruyere Stuffed Chicken With Mushroom Sauce

Ingredients

4 boneless, skinless chicken breasts (about 6oz each)

2 oz gruyere cheese, chopped or shredded

4 Tbs olive oil

20 oz mushrooms (I used half bellas, half button), sliced

1/2 cup red or white wine (I used Apothic White because I had it leftover from another recipe)

2 tsp tamari soy sauce (or liquid aminos)

1/2 Tbs steak sauce or worcestershire

water

toothpicks

Preheat a large skillet over med-high heat, and preheat the oven to 425 degrees. Prepare a sheet pan with parchment paper, silpat, or foil (for easy cleanup).

Use a small knife to cut a slit in the top (thicker, meatier part) of each chicken breast. Using your flat palm (placed on top of the breast *teehee*) as a guide to feel what's going on, carefully move the knife slowly back and forth inside the chicken to create a pocket for the cheese. Try NOT to cut all the way through the top or bottom surface of the breast, as this will create an escape hatch for all your melty cheese. 

Carefully stuff the pockets you created with about 1/2 oz of cheese per breast. Use a toothpick to help close up the slit at the top to secure the cheese inside. (You can also use an extra toothpick - or THREE, in my case! - to help close up any whoopsies on the surface of the breast you may have made with over-zealous knife skills.) Remember how many toothpicks you used so that you know how many to remove at serving time (or at least warn your diners about them... LEARN FROM MY MISTAKES, PEOPLE!).

Coat your chicken in about a tablespoon of olive oil, and any seasonings you'd like (salt, pepper, poultry seasoning, whatevs). Sear the breast for a few minutes on each side, then move them to the prepared sheet pan and roast in the oven for about 10 minutes, or until cooked through (165 F internal temp). Let rest a couple of minutes before serving.

While the chicken cooks in the skillet, slice your mushrooms if they didn't come that way. Once you've removed the chicken from the skillet, add the other 3 Tbs olive oil to the pan along with all the mushrooms. Let them cook/brown for a few minutes before seasoning with salt and pepper. Give them a good stir every few minutes to promote even cooking. Once they've cooked down and browned nicely, remove about a quarter of them from the pan and place in a blender along with the wine, tamari, and steak sauce. Puree until smooth. Add a half cup of water or so and blend again if the mixture seems too thick. Pour the mixture back into the skillet with the mushrooms, and simmer a few minutes to let the alcohol evaporate. Taste for seasoning and adjust as necessary. 

Serve the sauce with the chicken, along with any other sides you love. I chose roasted asparagus and eggplant (which I roasted alongside the chicken).

Serves 4

Approximate nutrition per serving ~ 437 calories, 23g fat, 6.3 net carbs, 43.9g protein

BONUS RECIPE! 

Dress up your boring old salad routine with a rich and creamy and NUTRITIOUS salad dressing (that also makes a great dipping sauce for all kinds of foods).

The star of this simple dressing is tahini, which is the sesame seed equivalent to peanut butter. (It's also the ingredient that takes hummus from chickpea-puree to something really yummy.) Sesame seeds are so much more than those little things they sprinkle on burger buns and Chinese takeout - they're little super foods! 

Health Benefits

Not only are sesame seeds an excellent source of copper and a very good source of manganese, but they are also a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc, molybdenum, selenium, and dietary fiber. In addition to these important nutrients, sesame seeds contain two unique substances: sesamin and sesamolin. Both of these substances belong to a group of special beneficial fibers called lignans, and have been shown to have a cholesterol-lowering effect in humans, and to prevent high blood pressure and increase vitamin E supplies in animals. Sesamin has also been found to protect the liver from oxidative damage.

 Source: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=84

Easy Tahini Dressing

Ingredients

1 Tbs tahini

2 tsp unfiltered apple cider vinegar

big pinch of salt

sugar substitute to taste (about 1 tsp sugar equivalent)

water

optional - garlic powder, cumin, paprika, or any other spice you love

Whisk all ingredients except the water in a small bowl. Add water a little at a time until it reaches a consistency you prefer. Feel free to adjust the amounts of the ingredients to suit your tastes.

Serves 1

Approximate nutrition per serving ~ 105 calories, 9.5g fat, 1 net carb, 3g protein

The tahini dressing was delish on my lunchtime salad of spicy Italian chicken sausage, hard-boiled egg, peppers, greens, and hemp seeds! I'd love to hear what you dress up with yours!

Baaaack In the Saddle With BACON-Wrapped Chicken Legs

Hey all, I'm back. The past year has been stressful. We moved from Hawaii to Maryland (ya know, just 3000 miles... no biggie), bought a house, began renovating, and hubby started a year-long specialized training that has him working 15 hour days. I've had the tireds, the sads, and the brokes, no job to help with reno-costs, and lately no motivation for anything. Except to watch ALL the Netflix. And eat all the things. And my wardrobe hates me for it!

What to do?

Eat the feelings (because they're DELICIOUS) and watch more Netflix.

And glare at the scale when it tells you you've gained 10 pounds (12 pounds). LIES!! (Not lies. Sad-face. With extra chins.)

What to do? 

Whine. Then eat. Then wine. Then cry.

Then CHANGE.

Because this isn't your first rodeo, and you know the only way to get results is to put in the work.

Personally, I've always had more luck with weight loss (esp as I get older) when I restrict my carbohydrate intake. But I've never stuck with a low carb diet, mostly because I love fruits and veggies, and I always felt like I was being deprived of them when I was low-carbing. I felt like the "right" way to low-carb was to brush my teeth with bacon, floss with cheese, and gargle with butter. Don't get me wrong, I LOVE all those foods, but not 24/7. I get that that's an exaggerated view of the lifestyle, but it's how I had come to associate the lifestyle, and it was putting me off. 

I wanted a lifestyle of limited carbs WITH the colorful, fresh produce I've come to love. Interwebs to the rescue! After browsing some recipes on Pinterest, I stumbled upon the ketogenic/keto-paleo lifestyle. It's basically a high fat, low carb, and moderate protein way of eating. 

AND IT ROCKS.

"A ketogenic diet isn't something new that has been recently formulated; people have been on a ketogenic diet for virtually three million years in which our brains were nurtured and evolved. Now the human brain is not only shrinking, but brain atrophy is the norm as we age and get plagued with diseases such as dementia, Alzheimer's disease and Parkinson's disease.

People mistakenly think that they need to eat less and exercise more to create a calorie deficit in order to lose weight. This is not how diet and exercise helps with weight loss. A well-formulated keto-adapted diet along with proper exercise builds muscle and muscle builds mitochondria. It is in the mitochondria where fat is oxidized so you can keep your cells and liver insulin sensitized. Weight loss and health is about healthy mitochondria and about controlling hormones and specifically insulin. 

This is not a diet, it is a lifestyle. By eating this way, you will begin to heal your cells and will keep evolving your body into the happy and healthy person you want to be."

From the book Keto-Adapted by Maria Emmerich

Basically (i.e. "I Cannot Brain Today" terms), when you limit your daily carbohydrate intake (I try to keep mine at or under 20 net carbs, but under 50 per day can work for some), your body stops using the sugar you eat as its main energy supply, and it begins breaking down fats (and stored body fat) to fuel its functions. 

For an expert explanation, read something like this.

Fat is where it's at, people!

I've been keto for just over 2 weeks now, and not only have I lost more than 6 pounds, but my skin is breakout-free and glowing (even during Shark Week), all my bloating/puffiness has disappeared, my moods have been awesome (I haven't gone She-Hulk on my kids all week!), I've felt super-focused, had tons of energy, and felt satiated all the time!

I've been cooking up a storm, and I can't wait to post some of the recipes for you! But one in particular just HAD to be shared. 

Guys. THIS. 

Bbq bacon-wrapped chicken legs with pimenta'-cheese cauliflower gratin and sweet & tangy coleslaw. Whaaaaaat???

Shut yo' face.

Bacon-Wrapped BBQ Chicken

Ingredients

(All my ingredients are Trader Joe's brand - use what you like)

12 chicken legs

6 slices bacon

12 toothpicks

2 tbs ketchup

2 tbs steak sauce

2 tbs apple cider vinegar

Preheat the oven to 400 degrees, and prepare a sheet pan with parchment paper, foil, or a silpat.

Soak the toothpicks in a bowl of water, then prep the chicken while they soak. If desired, trim up the legs "lollipop" style, and remove the skin. I watched this video to learn the process, and it was quite helpful. Removing the skin is definitely easier if you trim the chicken as pictured. Season the chicken with salt and pepper, or with whatever seasonings you prefer. Cut the bacon slices in half (across the short side) so that you have 12 short, fat pieces. Wrap one slice around each drumstick, securing the bacon to the chicken where it overlaps onto itself (don't skewer yourself in the process).

Stand the drumsticks up on the sheet pan, leaving some space between each one so the heat can circulate around them. Bake at 400 for about 40 minutes, or until the bacon looks like good bacon do. 

While it bakes, whisk up the ketchup, steak sauce, and vinegar. I mixed them up in a small diameter bowl with taller sides (like a ramekin or a drinking glass - just has to be wider than the chicken leg) so that I could just dunk and swirl the chicken in the sauce without having to make more sauce than I needed for the recipe. Alternately, you could brush on the sauce. 

Remove the chicken from the oven, and raise the heat to 450. Coat the chicken in the sauce, then bake again for another 5 minutes or so, until your sexy little legs look glazed and schticky. Let cool about 5 minutes so you don't melt your face off. 

Serving size: 2 drumsticks

Approximate nutrition per serving ~ 315 calories, 20g fat, 34g protein, 0 net carbs

Pimenta' Cheese Cauliflower Gratin

It tastes like a loaded baked potato. Maybe better. #forreal 

And I think I've found a way around soggy cauliflower!

Ingredients

1 head cauliflower, trimmed and chopped into medium-sized pieces

3 paper towels (for extra fiber - JUST KIDDIN')

2 Tbs heavy cream

1 Tbs butter

5 oz smoked gouda cheese, shredded 

3 oz pepper jack cheese, shredded

1 Tbs mayonnaise

6 queen green pimento stuffed olives, chopped or sliced

1/8 tsp nutmeg

1/8 tsp cayenne (optional)

salt and pepper

In a large microwave-safe bowl with a lid, place two sheets of paper towel in the bottom (the excess will run up the sides and out of the bowl). Place the cauliflower on top, sprinkle with a big pinch of salt, cover the dish with another paper towel, and then top with the lid. Microwave for 10-15 minutes (depending on your microwave) until the florets fall apart easily when forked (tee-hee), but not to the point of mush. 

Preheat the oven to 425 degrees (450 will work, too, if your oven is already there for the chicken).

Carefully remove the lid and top paper towel (no steam burns, please) and remove the cooked cauliflower to a plate (or other temporary holding area), taking care not to shred the wet paper towels on the bottom. Once the cauliflower is out, toss the paper towels and any liquid left in the bowl. Add the cauliflower back into the now empty bowl, and smash it lightly with a fork. I like mine on the chunky side (that's what she said).

To the smashed cauliflower, add the heavy cream, butter, half of each cheese, the mayo, half of the olives, and the spices. Mix well and taste for seasoning, adjusting as necessary. Pour the mixture into a casserole dish (8"x8"-ish) and then top with the rest of the cheese and olives. Bake until bubbly and browned to your liking.

Serves 4 (Big Ass Servings)

Approximate nutrition per serving ~ 306 calories, 25g fat, 15g protein, 4 net carbs

Tangy Coleslaw

If you're a fan of KFC's coleslaw, you're gonna like it! If you're not a fan of their coleslaw, we can't be friends. Ugh, okaaaaaaay. Maybe we can.

Ingredients

1 bag broccoli slaw (about 5 cups)

1 bag shredded cabbage (about 4 cups)

1 cup sauerkraut (preferably raw, but whatevs)

2 Tbs sour cream

2 Tbs Mayo

1 1/2 Tbs apple cider vinegar

1/4 tsp celery salt

salt and pepper to taste

zero carb sweetener (your brand), to taste (about 2 teaspoons of sugar equivalent)

In a large mixing bowl, whisk the sour cream, mayo, vinegar, celery salt, and sweetener (if desired). Add the rest of the ingredients, mix well, and adjust seasonings as necessary. Refrigerate until needed. 

Serves 6

Approximate nutrition per serving ~ 80 calories, 5g fat, 2g protein, 5 net carbs