You won’t believe the main ingredient in this crazy pizza crust recipe…it’s CHICKEN!!

This recipe is based on the KetoConnect recipe which uses canned chicken (their recipe is inspired by the Real Good Food Chicken Pizza Crust).  I have made this crust both with canned chicken and fresh, cooked chicken. I prefer the latter because it is less salty and moister.

The crust doesn’t taste like chicken, and once it cools a bit, you can pick up a slice just like regular pizza. It’s crazy! Who would have thought to use chicken as a pizza crust…

It also makes delicious cheesy garlic bread 🙂

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Crazy Keto Pizza Crust

You won't believe the main ingredient in this pizza crust!

Course Main Course

Keyword keto, low carb

Prep Time 5 minutes minutes

Cook Time 20 minutes minutes

Servings 2

Calories 519kcal

Ingredients

• 3 Chicken thighs boneless, skinless -need to total 1.25 cups of minced chicken. Alternatively use 2 cans of chicken (about 10 oz total)
• 1/4 cup Parmesan cheese grated
• 1 large egg
• 2 tbsp Extra virgin olive oil
• 1/4 cup Tomato-Basil pasta sauce
• 1/2 cup shredded Mozzarella cheese

Instructions

• Preheat oven to 350.
• Cook chicken thighs in frying pan or oven. Allow to cool. Put through food processor or chop as finely as possible. You should have about 1.25 cups of minced chicken. Alternatively, use 2 cans of chicken (about 10oz total).
• Place in a mixing bowl.
• Add olive oil, cheese and egg to the bowl with chicken and mix.
• Put mixture onto baking sheet lined with a silicone mat or parchment and spread thin. Placing parchment paper on top and using a rolling pin makes this easier.
• Optional: Pinch the edges of the crust to form a ridge for the crust.
• Bake the crust for 5-10 minutes or until lightly browned.
• Remove crust from oven. Add desired toppings and bake for another 6-10 minutes. Toppings will dictate the final cook time.
• Remove from oven and allow to cool for a few minutes.

Notes

The nutrition values here are for the crust with tomato sauce and cheese only.

Additional toppings will change the final nutrition values.

Net Carbs per serving (1/2 the pizza): less than 5 grams

You might also like: My Favourite Low Carb Pasta and Rice Alternatives or Keto Bacon Cheeseburger Casserole

The post Crazy Keto Pizza Crust first appeared on Paulette Kydd RHN.

The post Crazy Keto Pizza Crust appeared first on Paulette Kydd RHN.

I love sheet pan meals. Meat, veggies and fat all cooking together in one pan. Easy assembly. Easy cleanup. The juices from the chicken in this Sheet Pan Hemp Seed Chicken and Veggies, flavours the cauliflower and broccoli!

It’s a great weeknight meal that you can easily put together and let bake while you wind down from your busy day.

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Sheet Pan Hemp Seed Chicken and Veggies

Course Main Course

Keyword keto, low carb

Prep Time 10 minutes minutes

Cook Time 25 minutes minutes

Servings 4

Ingredients

• 1 head broccoli raw (cut into pieces (not too small))
• 1/2 medium head cauliflower cut into pieces (not too small)
• 2 tbsp olive oil for veggies
• 1/2 tsp salt and pepper for veggies
• 4 chicken thighs boneless
• 1/3 cup mayonnaise with olive oil
• 1/4 cup parmesan cheese shredded
• 1/4 tsp salt and pepper each
• 1 tsp onion powder
• 1 tsp garlic powder
• 1/2 cup hulled hemp seeds shelled

Instructions

• Preheat oven to 375 degrees.
• Toss broccoli and cauliflower with olive oil and salt and pepper.
• Place on parchment-lined baking sheet and set aside.
• Pat the chicken dry with a paper towel.
• Mix together in a bowl, the mayo and seasonings, but not the hemp seed.
• Place chicken thighs individually into the mayo mix and coat all sides. If the mixture is too thick to coat the chicken, add a tsp of olive oil and stir well before coating the chicken.
• Coat each piece with hemp seeds and place on the baking sheet among the veggies.
• Bake for 20-25 minutes or until chicken is done.

Notes

Net carbs per serving: 9.7 grams

You might also like: Keto Thai Lemongrass Chicken

 

The post Sheet Pan Hemp Seed Chicken and Veggies first appeared on Paulette Kydd RHN.

The post Sheet Pan Hemp Seed Chicken and Veggies appeared first on Paulette Kydd RHN.

Here are a few ideas to make your prep easier. Choose the ideas that work for you based on how much time you have on prep day. Keep in mind that you don’t just have to do it all on a weekend afternoon. You can have some meat for future meals, cooking in the oven, while you’re eating your dinner. Or when you’re cutting up veggies for one meal, cut extras for another meal (even if they’re different veggies).

If you’re using a meal plan, take a look at the upcoming week to see what you can prepare ahead. Consider what will take the most time and try to do that on the weekend or a night when you have an hour or two: cook meat, chop veggies, put together the marinade, boil the eggs, make a batch of granola, fat bombs, muffins, or crackers. 

If taking a few consecutive hours on the weekend to cook, isn’t something you’re interested in or able to do, be creative about finding other pockets of time. Also, prep can be a 2 step process: measure out ingredients one day, put them together and cook them another day. YOU DON’T HAVE TO COMPLETE THE WHOLE MEAL.

Breakfast: You’ll find the *recipes in my Better Breakfast Recipe Book

*No Grain English Muffin recipe- put ingredients for single portions in small containers or bags. When you’re ready to eat, just empty the bag into a mug, add oil and an egg, stir and microwave for 90 seconds!

Make a triple batch of *Chia Pudding and store in the fridge so that you have breakfast for at least 3 mornings. It will keep in the fridge for 4 or 5 days.

Make up a jar of *No Oat Oatmeal dry mix so you can measure out 3-4 tbsp and add milk when you want it.

Meat/Protein

Hard-boiled eggs will keep in the fridge for up to 1 week. Just don’t peel them until you’re going to eat them. Use for snacks, for deviled eggs, quick breakfasts or as a topping of salad.

Cook one or more types of meat while you’re doing other things in the kitchen or around your house. The preparation is fairly quick, it’s the cooking that takes time. Either choose meat recipes that are in your meal plans or just cook up a bunch of simply seasoned meat to create meals in a hurry.  Just add vegetables or salad and healthy fats like avocado, olive oil, etc.

Take a large pack of chicken, pork or beef and separate into a few meals. Add a different marinade to each portion. Allow to marinate for at least 30 minutes and then cook. Freeze whatever you’re not going to use in the next couple of days. It’s easiest to freeze in zippered bags that lie flat in the freezer, and the meat will thaw in the fridge or cold water fairly quickly.

Cook a pork roast and a beef roast and slice up meal-sized portions and either freeze or refrigerate in zippered bags. Fry up some ground meat with some taco seasoning or just salt and pepper (to be used for any number of recipes). Bake a bunch of chicken wings with a simple seasoning of lemon pepper or salt and pepper. Cook some salmon fillets and portion for a few meals. Again, freeze what you aren’t going to use in the next few days.

Vegetables

Wash and cut some vegetables to eat raw or lightly cook. Cut raw veggies keep well in veggie bags (the ones with little holes in them) or the plastic storage containers meant for this (they usually have a trivet in the bottom to allow water to drain).

Salad: Thinly slice veggies and shred lettuce- place in an ice water bath to keep crispy until you need it (it will keep in the ice water in the fridge for a day or 2).

Soup

It’s fairly quick to toss a bunch of ingredients into a slow cooker and let it go all day.  Use some good quality boxed chicken or beef broth, add your favourite veggies and some meat.  Season with salt and pepper, onion or garlic powder. Add some heavy cream and butter or coconut milk at the end of cooking for additional flavour and fat.  You could even add some shirataki pasta or rice.

Freeze what you’re not going to use in the next 3 days, in individual serving sizes (ziplock bags work well AFTER the soup has cooled).

Snacks

Make a double batch of fat bombs if you have time and freeze some.

Assemble some small containers of mixed nuts and seeds and add a bit of dark chocolate if you like.

Portion out small containers of olives or cheese slices, ready to grab as a snack when you need it.

Other Tips

Once every couple of weeks, make up a batch of granola and muffins and freeze what you’re not going to eat in the next few days.

Connect with a friend or neighbour who might want to share some of those items and either get together to cook/bake or split what you make on your own.

I’m a big fan of freezing (in case you hadn’t noticed). Whenever I cook bacon, I always cook extra and freeze it. That way I can take out a piece or 2 to use on salad or soup or other recipes.  I also keep a knob of fresh ginger and a whole lemon in my freezer at all times. It’s so easy to grate frozen ginger or lemon (peel and all) to add flavour to stir-fries, soup, marinades or meat. (I use a rasp/zester like the one pictured below. It’s my favourite kitchen tool.)

Once in awhile, make up some casseroles or keto lasagna that take more time but definitely worth the effort! These typically freeze well. You can just assemble and freeze so they’re ready to thaw and cook, OR fully prepare/cook and divide into smaller portions for freezing. Then you can just take out of the freezer what you want when you need it and quickly reheat it.

Order low carb ingredients/products online. If you don’t need the items immediately, you will often save money and eliminate the time spent in a store, so you can do more important things! I am an affiliate for Well.ca because I like their selection, prices, and free shipping if I buy $35 or more. If you purchase anything from Well.ca using any link in my website or blog, I receive a small commission at no additional cost to you 🙂

I hope these tips will make meal preparation easier for you. Comment below and tell me what tip you find most helpful, or share your favourite meal prep tip!

The post Meal Prep Ideas first appeared on Paulette Kydd RHN.

The post Meal Prep Ideas appeared first on Paulette Kydd RHN.

Prep ahead tip: As soon as you bring chicken home from the store, take it out of the packaging and put it in a large ziplock bag. Add the marinade and make sure each piece of chicken is covered with it. If you’re going to use it in the next 24 hours, just place it in the fridge. However, if you want it for later, put it in the freezer. Then, simply take it out of the freezer the day before you need it, and thaw it in the fridge. It will thaw faster if you place the bag in a bowl of cold water.

You can find lemongrass in the produce section of your grocery store, and use a food processor to mince it (or you can do it with a knife).  You can also find it in frozen and already minced at Asian grocery stores. If you can’t find it, use a tablespoon more lemon juice and a teaspoon of grated ginger instead.

Don’t be afraid of the fish sauce- some people wrinkle up their noses at the thought of it 🙂 However, it’s delicious (and essential) in the marinade.

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Keto Thai Lemongrass Chicken

I learned this simple recipe from my friend and business partner Jed Lau. It's probably my favourite way to eat chicken. Quick and easy to prepare, but for the best flavour, be sure to marinate at least 30 minutes.

Course Main Course

Cuisine Thai

Keyword keto, low carb

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Marinating time 30 minutes minutes

Total Time 30 minutes minutes

Servings 4

Calories 524kcal

Ingredients

• 4 Chicken thighs, with skin
• 1/4 tsp Black pepper to taste
• 1/4 tsp Kosher salt
• 3 tbsp Extra virgin olive oil
• 2 tbsp Lemon grass minced
• 1 tbsp Fish sauce add more if desired
• 2 clove Garlic minced
• 3 tbsp Lemon juice
• 1 tsp Coconut sugar or brown sugar or honey

Instructions

• Place chicken into bowl or large ziplock bag.
• Add marinade ingredients and massage into the chicken.
• Allow to marinate at least 30 minutes or overnight.
• Remove from marinade and set the marinade aside. Sear chicken in hot frying pan or grill until browned.
• Place in oven proof pan, pour reserved marinade on top and bake at 350 for 15-20 until it reaches 165 degrees.
• Serve with cauliflower rice, shirataki rice or mashed cauliflower.
• Also very good on a bed of lettuce.

Notes

I love the flavour of this chicken when it is grilled on a BBQ and then finished in the oven!

Net Carbs per Serving: 3.3 grams

You might also like: Lemongrass Chicken Soup or Baked Chicken Wings

The post Keto Thai Lemongrass Chicken first appeared on Paulette Kydd RHN.

The post Keto Thai Lemongrass Chicken appeared first on Paulette Kydd RHN.

It’s National Soup It Forward Day, created by an organization in Calgary, called Soup Sisters. For the past 10 years, Soups Sisters and Broth Brothers have helped millions of victims affected by domestic violence. Today they will continue this tradition on National Soup It Forward Day, March 3, 2019, by hosting soup-making events for local shelters and people in need in North America.  Don’t you just love this idea?

We often reach for a comforting bowl of soup when we’re sick but it can provide comfort and nourishment at any time for anyone. As the Soup Sisters say, it’s a Hug in a Bowl.

You could make a difference in someone’s life with soup. It’s easy. The next time you make soup, consider making a double batch and bringing some over to someone in need. It doesn’t have to be today. It could be ANY DAY and it doesn’t even have to be soup. Maybe you have a neighbour or a friend who is struggling right now…maybe he or she has lost a spouse recently or is going through a divorce or is struggling with a parenting issue…or is just simply having a bad day.

Soup Sharing

If you’re looking for inspiration, here is my current collection of soup recipes.

Lemon Grass Chicken Soup,  Keto Chili,  Mini Meatball Soup,  Keto Clam Chowder

And of course, there’s also Homemade Bone Broth which is wonderful on its own but can also be the base of any soup you make.

Bring someone a Hug in a Bowl. It may do more good for them than you’ll ever realize. 

The post Soup It Forward first appeared on Paulette Kydd RHN.

The post Soup It Forward appeared first on Paulette Kydd RHN.

The post Stomach Flu Got You Down? first appeared on Paulette Kydd RHN.

The post Stomach Flu Got You Down? appeared first on Paulette Kydd RHN.

I was feeling a little under the weather yesterday. It’s that time of year when everyone passes around the ‘cold germs’. So, I took my immune-boosting probiotics and put on a pot of soup. I made this soup in the Instant Pot pressure cooker. I just threw in all of the ingredients, except the coconut milk and cilantro, which I added at the end. The instructions included here are for making this recipe on the stovetop for those of you who don’t yet have an Instant Pot.

There was plenty of bone broth in my freezer from the huge pot of broth I made last week so that part was already done.  If you don’t have any homemade bone broth go ahead and use store bought but try to get a good quality broth made from organic or free range animals if possible. I’m not claiming that my homemade bone broth is magical by any means but I certainly feel a lot better today than I did yesterday! It’s difficult to get through cold and flu season without catching something but if I can reduce the chances or minimize the symptoms but eating some homemade immune-boosting soup, I’m going to do it.

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Lemon Grass Chicken Soup

Tasty Thai inspired chicken soup....add no carb noodles or zucchini noodles if you like.

Course Main Course, Soup

Cuisine Thai

Keyword Low Carb

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 4

Calories 468kcal

Ingredients

• 5 Chicken thighs, boneless, skinless
• 2 tbsp Olive oil
• 1 tbsp Butter, unsalted
• 1 Medium Carrot, chopped
• 1 Medium White Onion, diced
• 1 Clove of Garlic
• 1 tbsp Lemongrass, grated
• 1 tsp Ginger Root (grated)
• 1 Dash Salt and Pepper, to taste
• 1 tbsp Fish Sauce
• 4 cup Chicken Broth
• 1 1/2 cup Coconut Milk, or to taste
• 4 tbsp Cilantro (chopped- 1 tbsp per serving)
• 1 Package of No-Carb Noodles, optional- could also use zucchini noodles

Instructions

• Add butter and olive oil to a heated pot.
• Add chicken and brown on both sides.
• Add carrots and onion and saute for 3 minutes.
• Add garlic, lemongrass, ginger, salt and pepper.
• Add chicken stock and fish sauce.
• Bring to a boil, and then reduce heat and allow to simmer for 20- 30 minutes, or until vegetables are soft.
• Remove chicken thighs and either shred or cut into bite-sized pieces. Return chicken to soup.
• Add coconut milk.
• If using noodles, place noodles in individual bowls, and ladle soup on top.
• Top with chopped cilantro if desired.

Notes

There are a few brands of no-carb noodles that I like: Zeroodles, nuPasta and Organic Konjac Noodles are ones that I recommend. You can usually find them in the health food section of your grocery store or at Bulk Barn.

I keep a knob of ginger in my freezer and grate it into the soup (skin and all) with a nutmeg grater/rasper. You could also grate some frozen lemon into the soup (you guessed it - I keep a whole lemon in my freezer at all times) or some of the solid creamed coconut that we use for fat bombs.

Net Carbs per Serving: 7g

The post Lemon Grass Chicken Soup first appeared on Paulette Kydd RHN.

The post Lemon Grass Chicken Soup appeared first on Paulette Kydd RHN.

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Baked Chicken Wings

Great Super Bowl Food! These low carb chicken wings are lightly dusted with coconut flour and seasonings. They taste breaded but don't have the carbs.

Course Main Course

Keyword Keto, Low Carb

Prep Time 10 minutes minutes

Cook Time 35 minutes minutes

Total Time 45 minutes minutes

Servings 4

Calories 612kcal

Ingredients

• 20 Chicken Wings
• 1/2 cup Coconut flour
• 1/2 tsp Salt or to taste
• 1/2 tsp Black Pepper

Instructions

• Preheat oven to 375°F. Line a large shallow baking pan with parchment.
• Mix coconut flour and seasonings in a bowl. Add wings (or wingettes) to mix, a couple at a time, tossing to coat.
• Arrange wings (or wingettes) in 1 layer in baking pan. Spray lightly with olive oil.  
• Bake for 35 minutes or until done, turning over halfway through.

Notes

Feel free to add other seasonings for variety. I really like lemon pepper!

The post Low Carb Baked Chicken Wings first appeared on Paulette Kydd RHN.

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