One of these days, I'll blog about why the keto diet is so healthy for everyone - and why it's the best thing for diabetics. But today, let me just say that you should not be afraid of fat. Healthy fats are so good for your heath, and they make weight loss so much easier! In fact, before the obesity epidemic, people ate lots of fat. (Things that make you go hmm...) And did you know your body does not require you to eat carbs - that it can create them itself through a process called gluconeogenesis? On the other hand, did you know you absolutely must eat fats to stay healthy?
That said, here's one of my family's favorite keto (low carb, high fat) recipes. It's really delish and I make it frequently. In fact, it tastes a lot like the topping on Papa Murphy's Creamy Chicken Garlic pizza!
Creamy Chicken Garlic Recipe
Serves 3. (I usually double the recipe for my family of 4, and end up with some leftovers.)
1
1/2 lbs. boneless skinless chicken breasts
2
tablespoons+ bacon drippings or coconut oil
1/2
cup beef stock
3
garlic cloves, minced
1
teaspoon garlic powder
1
teaspoon Italian seasoning
1
cup heavy cream
1
large tomato, chopped (or use grape or cherry tomatoes cut in half)
2
cups baby spinach
1/2
cup shredded Parmesan cheese
1.
Cut the chicken breasts into 1/2 inch wide strips and sprinkle with salt and pepper.
2. Place a large skillet over medium high heat and add the bacon drippings. When the drippings are melted and the pan is hot, add the prepared chicken. You may need to work in batches. Cook about 5 minutes on each side, or until the chicken is cooked through and lightly browned. Remove cooked chicken to a plate and set aside.
 |
| Cooking the chicken. |
 |
| Making the garlic sauce. |
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| Mixing everything together. |
Why make your own? It's cheaper, for sure. But it also means you don't have to worry about any added, unwanted ingredients, like preservatives.
2 tablespoons dried basil
2 tablespoons dried oregano
2 tablespoons dried thyme
2 tablespoons dried marjoram
2 tablespoons dried rosemary
2 tablespoons dried sage
Mix ingredients together. For a finer texture (more like what you'd buy bottled), run through a food processor or clean coffee grinder for about a minute, or until desired texture is reached.
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