Buttoni's Low-Carb Recipes

Archive for the ‘Chicken & Turkey’ Category

Cachew Chicken Curry

This curry recipe is quite unique in flavor from any others I’ve made.  The fenugreek is what makes the difference.  If you’re a curry fan, you will want to give this delicious recipe a try.   I have had my jar of fenugreek for some time.  I bought it for Iranian cuisine, which uses fenugreek often.  I had this notion to try it in an Indian curry and WOW!  Great decision!  An added note:  despite the pepper(s) in this, the final dish is NOT too spicy.  As always, I don’t like food too spicy and you won’t find many on my blog that are.  Something about cooking Indian recipes seems to tone down jalapeno and cayenne in the final dish.  Not sure why, it just does.  This recipe is suitable for Phase 2 of Atkins and beyond, and Keto diets as well.  Omit cashews or use almonds for Atkins Induction folks.

INGREDIENTS:

2 T. coconut oil (or butter)

16 oz. chicken breast, boned, skin removed, cut into big chunks

4 oz. onion, sliced

1 jalapeno, seeded and slivered (will not be hot in the final dish)

2 cloves garlic, minced

1/2 tsp. black pepper (a key flavor in this recipe yet too too hot)

1/8 tsp. cayenne pepper (final dish was NOT hot)

1 tsp. fenugreek seed, ground

Dash salt

¼ tsp. my Garam Masala

Dash turmeric (1-2 shakes from a shaker)

3/4 c. heavy cream

½ c. chicken broth

2 oz. cashew nuts (raw or roasted is OK)

3 Roma tomatoes, cut in chunks

1/8 tsp. xanthan gum (optional, if you want it thicker)

Garnish with a sprig of cilantro if you like

DIRECTIONS:   Melt coconut oil over high heat in a non-stick wok or skillet.  Add chicken and saute to brown on all sides.  Add onion and saute until it, too, begins to brown.  Add slivered jalapeno and garlic.  Add all spices, cream and chicken broth, nuts and tomatoes.  Lower heat to LOW and simmer for about 10-15 minutes or until flavors have had a chance to meld.  Serve alone or over steamed cauliflower rice.  For those not low-carbing at your table, I would offer a bowl of steamed basmati rice.

NUTRITIONAL INFO:    Makes 5 servings, each contains:  (does not include cauli-rice or basmati rice)

353 cals, 19g fat, 9.40g carbs, 1.48g fiber, 8.92g NET CARBS, 34.4g protein, 457 mg sodium

creamy-smoky-chicken-casserole

This delicious casserole came about from several little bits of this and that I had in the refrigerator.  Despite that cobbled together fact, this was an amazingly good dinner!  It’s also very nutritious with the kale added, which was actually an after thought.  Thinking it might not be so photogenic, I decided to make my Savory Casserole Topping for it, which turned out to be a GOOD decision.  It added another flavor layer to the dish.  This recipe is suitable once you get to phase 2 of Atkins.  Omit the topping and you Induction folks can enjoy this as well.  This recipe is not suited for Primal or Paleo followers due to the dairy in it.

INGREDIENTS:

½ medium head cauliflower, stemmed and chopped to 3/4-1″ pieces (about 2½ cups)

2 T. coconut oil

3 oz. onion, chopped

2 large carrots, sliced or chopped

1 c. my low-carb Condensed Cream of Chicken Soup

2 T. cream cheese

3/4 c. heavy (whipping) cream

2 c. cooked turkey (or chicken), chopped

3 oz. Smoked Gouda cheese, shredded

Dash black pepper

1 leaf raw kale, stemmed, chopped fine (about 3/4 c. loose-pack)

½ recipe of my Savory Casserole Topping

DIRECTIONS:  Make the casserole topping per that recipe’s instructions (click blue link above).  Set aside. Preheat oven to 350º.

In a medium saucepan, cover cauliflower with water and boil only until half tender.  While it is cooking, heat oil over high heat in non-stick large skillet (I use a non-stick wok), add onion, carrot and saute until half-tender also.  Lower heat to medium, add cream cheese and heat until melted.  Lower heat to lowest setting and add the soup, cream, half the shredded Gouda, the pepper and turkey meat.  Stir lightly to mix well.  Drain water off cauliflower when half tender and add to the skillet mixture.  Stir again.    Add the raw, chopped kale and stir one last time.  Sprinkle remaining Gouda over the top and then add half the recipe of crumble topping evenly over the top.  Reserve remaining topping for future use.  Cover pan with foil and bake at 350ºfor 20 minutes.  Remove foil and bake 20 minutes longer or until topping is golden brown.

NUTRITIONAL INFO:   Makes 8 servings, each contains:

390 cals, 31g fat, 8.73g carbs, 2.55g fiber, 6.18 g NET CARBS, 17g protein, 539 mg sodium

Montreal Baked ChickenThis Atkins Induction friendly recipe is super easy…..super good!  It has been one of the most popular posts on my blog.  Since I’m making it for dinner tonight, I thought I post it again for those who may have somehow missed this flavor delight.  The secret to the crisp skin is to bake at high heat to start, then lower.  This recipe is Induction friendly and I’m proud to say it also appears in Jennifer Eloff’s Low Carbing Among Friends, Volume 2.  Order any of these cookbooks (set pricing available) from Amazon or our direct order site: http://amongfriends.us/order.php

VARIATION:  A pinch of garlic powder and 1-2 T. Parmesan added to this is very good!

INGREDIENTS:

1 whole chicken cut up (I pull out the back, neck and fat to make chicken stock)

1 recipe my Montreal BBQ Sauce

DIRECTIONS:   Cut up the chicken (I cut breasts in half, remove back, making 10 pieces) and place pieces in a zipper plastic gallon bag.  Mix up the marinade and add to bag.  Manipulate well with your hands and place in refrigerator for 1 hour.  When ready to cook Preheat oven to 475º.  Place pieces of chicken on metal baking pan large enough the pieces don’t overlap, for best browning.  Bake for 30 minutes.  Remove and baste with juices in the pan.  Lower heat to 350º and continue baking for 20-30 minutes longer.  Time will vary due to size of chicken pieces and of course, ovens will vary.

NUTRITIONAL INFO:    Makes 10 meaty pieces or 5 servings.  It would be impossible for me to calculate the exact figures for a serving because that depends upon the pieces of chicken eaten.  But to give you a rough idea, each 2-piece serving will have somewhere in the neighborhood of 393 calories, 28 g  fat, .26 g carbs, .1 g fiber, .16 g net carbs, 33.12 g  protein, 642 mg sodium.  Basically, take the nutritional info for the particular piece of chicken and add in the nutritional info for 1T. of the sauce (.16 net carbs) shown on that recipe.

We usually do our fajitas (chicken or beef) on the grill, but it was kind of cold out this evening and I decided not to ask my husband to light a charcoal fire for this small meal and stand out in the cold cooking these.  Just did them in my searing skillet inside.  But they came out fantastic.  I didn’t measure my spices, but estimated 1 tsp. of each one.  This recipe is not suitable until you get past the first 2-wk. Phase 1 Induction of Atkins.

INGREDIENTS:

6 low-carb whole-wheat tortillas (I use Carb Sense from HEB)

2 large chicken breasts, deboned and skinned

3 T. total extra light olive oil or coconut oil

1 tsp. quality chipotle chile powder

1 tsp. smoked Spanish paprika

1 tsp. garlic powder

1 tsp. onion powder

3 oz. slivered onion

Optional:  If you like it, some chopped cilantro (about 1/4 c)

DIRECTIONS:  A couple hours before your meal, skin and debone the chicken breasts.  Boil the bones and skin to chop up for your pet and freeze the broth for soup making and recipes downstream.  Cut the chicken into long strips no more than 5/8″ wide.  Set meat aside a few minutes.

In a gallon ziploc bag (or bowl) mix the oil and spices, stirring well.  Add the chicken pieces and toss with a spoon (or manipulate the bag with your fingers to coat the meat well.  Zip up the bar (or cover bowl with plastic wrap) and place in fridge to marinate a couple hours.

When ready to cook, warm your tortillas on defrost in the microwave for 3 minutes (or in regular oven in a covered baking dish).  While those are warming, sliver the onion and have ready by stovetop.  Heat a non-stick large pan or seasoned cast iron skillet over high heat.  Lightly oil pan with remaining 1 T. olive oil and add the meat, sauteing until browned on first side of pieces.  Turn or stir meat to brown other surfaces of meat.  When nearly done, add the onion and saute with the chicken until the onions begin to turn brown and caramelize.

Remove to table for serving with the warmed tortillas and optional cilantro.  To serve, dip some meat and onions onto a flour tortilla.  Add cilantro if you like it.  I served these with a tasty guacamole salad.  Truth be told, I actually put the guacamole inside my fajita roll before rolling and ate it altogether!  Yummy!

NUTRITIONAL INFO:   Makes 6 fajita rolls, each will contain:

168.33 cals, 10.03g fat, 14.26g carbs, 10.48g fiber, 3.78g NET CARBS, 14.4g protein, 430 mg sodium

Chicken in Sofrito Cream

This was absolutely delicious and so incredibly quick to make!  I keep the Sofrito Sauce made up in my freezer in a plastic zip bag and just break off what I need for a recipe.  Once my chicken was seared, this took all of about 8-10 minutes to simmer to delectable deliciousness.  This recipe is suitable for all phases of Atkins and Keto diets.  Primal followers can enjoy if you do dairy but Paleo folks will want to use coconut milk instead of cream.

INGREDIENTS:

1 large chicken breast, skin on (1o oz. of deboned meat)

1½ T. butter

1 c. homemade chicken stock

½ c. heavy cream (use 2 T. less if still on Induction)

Sprinkle xanthan gum

2 T. Sofrito sauce

DIRECTIONS:   Melt butter in a non-stick skillet over high heat.  Slice meat at an angle laterally into 4 smaller filets.   I pounded mine, but that isn’t necessary.  Just a habit with me and chicken.  🙂   Sear the chicken in the hot butter, both sides, until golden.  Lower to medium when both sides are golden and the meat is fully done.  Add chicken stock around the meat.  Add cream and Sofrito sauce and simmer a couple minutes.  Lightly dust with xanthan (less than 1/8 tsp.).  Simmer until it slightly thickens, stirring constantly.  Remove from heat and serve at once with you favorite sides or a nice salad.

NUTRITIONAL INFO:    Makes two adult servings, each contains:

590 calories

46.3 g  fat

2.6 g carbs, 0.3 g fiber, 2.3 g NET CARBS

37.4 g protein

470 mg sodium

Chicken & Italian Sausage on Zoodles

Mmm, mmm, mmm.  This colorful dish was just as tasty as it looks!  And super, duper fast to get on the table for your hungry family!!  Just creamy enough without being too “heavy”.  My husband specifically asked for something light tonight since we went out for steak last night, had  oysters and the whole shebang.  🙂  He said I accomplished that goal of “light” with this wonderful new dish.  This is elegant-looking when served and most worthy of company fare.  It is suitable for all phases of Atkins, Keto diets, Primal folks who eat dairy, and Paleo followers provided you use coconut milk instead of the cream.

INGREDIENTS:

2   6-oz. zucchini (two 6″), cut into zucchini noodles or ribbons

2 boneless, skinless chicken breasts around 11-12 oz. each

2 T. total olive oil

4 T. total butter (or ghee)

1 link Italian sausage, casing removed & cut into chunks

2 oz. onion, chopped

2 cloves garlic, minced

½ c. parsley, chopped (reserve 1T. for garnish)

8 cherry tomatoes, halved (or more if you like)

Several shakes coarse black pepper

Dash salt

½ c. heavy cream

DIRECTIONS:  Place a non-stick skillet or wok on your burner.  Add 1 T. oil and coat entire pan surface.  Cut zoodles with a noodling tool, julienne peeler or ribbons using a vegetable peeler.  Slow saute over medium heat until they are no longer opaque and just barely beginning to soften.  Remove, dip out nicely onto a serving platter and keep in warming oven while you make the sauce.

Cut each chicken breast laterally into 2 thinner filets, cover with plastic wrap and pound with the flat side of a meat tenderizer or wooden kitchen mallet. I don’t pound them too thin, however.

Wipe skillet out with paper towel if any zoodles are hanging on for dear life.  🙂  Add the other tablespoon of olive oil, 1 T. of the butter and heat over high heat.  Sear the chicken breasts on both sides until golden and remove to a temporary plate.  Add remaining 3 T. butter, sausage, garlic and onion.    Saute until onion is tender and sausage is no longer pink and begins to brown.  Add parsley and tomatoes next. Saute 1 minute and tomatoes barely begin to soften.  Finally, add cream, salt and pepper.  Simmer just a couple minutes until cream thickens up for you.

Remove platter with your zoodles from warming oven.  Place chicken filets across the top.  Spoon the creamy sausage sauce on top and garnish with that reserved tablespoon parsley.  Serve at once.

NUTRITIONAL INFO:   Makes 4 servings, each contains:

531 cals, 39g fat, 7.8g carbs, 1.8g fiber, 7g NET CARBS, 38g protein, 703 mg sodium

 

I keep seeing recipes on air fryer Facebook groups that use baking powder to coat chicken for frying.  Well, I’m here to tell you that flat WORKS!  You will simply be amazed!  I can’t convey how crisp this chicken came out.  My husband said I could “do this one again and SOON!”  I want to caution people who must restrict potassium this techniques is not for you, as 4 tsp. baking powder has 2020 mg potassium.  You could substitute 1/4 c. almond, coconut, low-carb bake mix or Parmesan cheese instead of the baking powder if you are potassium shy.  Might not come out quite as crisp, but doable.  The sauce I made for this is one I’ve used in many of my recipes, as I find Puerto Rican Sofrito to be almost addictive it is so delicious!  This dinner tonight, served with steamed cauliflower and fresh green beans, was a big hit with my husband!

Added note:  Please don’t think MORE is better when it comes to this coating.  This isn’t like flour coatings, where more may be better.  With the baking powder coating, MORE is NOT BETTER!  Too much baking powder will taste sharp, almost bitter.  Been there.

INGREDIENTS FOR THE CHICKEN: 

2 medium chicken breasts, skin left on

4 tsp. baking powder (I use aluminum free)

¼ tsp. each onion and garlic

¼ tsp. sea salt

1/8 tsp. coarse black pepper

INGREDIENTS FOR THE SAUCE:

2 T. butter, unsalted

1 T. my Sofrito Sauce

1 Roma tomato, chopped

Dash each salt and pepper

½ c. heavy cream

½ c. water

(thickener of choice if you feel a need)

DIRECTIONS:  De-bone the chicken breasts (I buy with the rib frame so I can boil the bones for broth and any bits of meat for my dog).  If your chicken breasts are quite large, often these days, slice them laterally and splay them out for more even cooking.  Measure and stir the baking powder and spices on a paper plate and coat the chicken pieces well on all surfaces.  Set aside for a few minutes.  Preheat your air fryer.  Place breasts into basket skin-side down on piece of parchment paper lining, as mine tended to want to stick to my basket.  Set fryer to 375º and cook 18 minutes skin-side down.  Open fryer, turn and cook skin-side up another 18 minutes.  Check them at 15 minutes both sides if your chicken breasts are small…….also air fryers can vary.

While they are cooking, melt the butter in a medium skillet.  Add the Sofrito Sauce and simmer on low heat for 2 minutes.  Add chopped tomato and simmer 3-4 minutes to break them down a bit.  Finally add cream and water and simmer 3-4 more minutes, allowing to reduce and slightly thicken.  If not thick enough for you preference, add a light dusting of your favorite thickener, stir and simmer 1-2 more minutes.  Serve with sauce spooned over each breast.

NUTRITIONAL INFO:  Makes 2 servings, each contains:

736 cals, 51.5g fat, 9.1g carbs, 1.9g fiber, 7.2g NET CARBS, 60g protein, 1180 mg sodium, 1010 mg potassium

 

 

 

 


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