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Keto Chicken Cordon Bleu

2/10/2020

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Chicken with ham and cheese, breaded and fried—how glorious does that sound? Chicken Cordon Bleu is one of those recipes that add a little pizazz to the humdrum baked chicken recipes. Whenever my family gets tired of baked or grilled chicken, I make chicken cordon bleu. The ingredients make this an easy choice to incorporate in any keto meal plan. Substitutions for non-keto ingredients are simple and the end product is just as tasty, if not even more so.
 
The cheese traditionally used in a cordon bleu is swiss cheese, but lately I’ve been partial to gouda and let me tell you, the flavors are perfect. If you’re neither a swiss cheese nor gouda fan, don’t fret, any cheese will do really though I’d suggest provolone or a mild cheddar. Sub any cheese but don’t omit it. The cheese is actually what helps keep the chicken breast moist during the cooking process. So choose you favorite and get cooking!
 
Serves:
4-6 People
 
Ingredients:
6 boneless, skinless chicken thighs (you can use chicken breasts too)
6-8 slices deli ham
6-8 slices gouda cheese
3 eggs, beaten
1/4 cup parmesan cheese, grated
1/4 cup almond flour
1/2 cup panko pork crumbs
Salt, pepper, garlic powder
Avocado oil spray
 
Directions:
  1. Between 2 pieces of seran wrap pound the chicken thighs until they are an even thickness throughout.
  2. Season both sides of the chicken pieces liberally with salt, pepper and garlic powder.
  3. On top of each chicken piece lay a layer or two each of ham and cheese. Trim the edges so that the ham nor the cheese stick out of the chicken.
  4. Gently roll the chicken, ham, cheese layer into a log. (Tip you can use a toothpick to hold it closed)
  5. In a shallow bowl mix the almond flour, panko pork crumbs and parmesan cheese. Stir to mix completely.
  6. Dip the chicken log into the beaten eggs.
  7. Then roll it in the almond/panko pork mixture to coat.
  8. Place it on your air fryer basket and spray the top with avocado oil-spray.
  9. In your preheated air fryer, air fry the chicken for 20-25 minutes or until you reach an internal temperature of 160°.

​If you do not have an air fryer you can pan fry the chicken in avocado oil and finish the cooking process in the oven 350º until you reach an internal temperature of 160º. Note using the oven will not make your outer coating as crispy, but it will still be delicious! Enjoy.

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Instant Pot Keto Beef Stew

2/4/2020

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When you have a recipe that is (1) quick, (2) easy, (3) made in one pot and (4) EVERYONE has seconds of, you count that as a MOM WIN. I've been hoping for the best with my Instant Pot since I got it this past Christmas. I will say though that although the meals I've made were good, they were all slightly under seasoned ...until this one. 
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I doubled the seasoning (I know scary). Everything I read about pressure cookers is that the flavors don't reduce down like normal cooking (duh! I guess I should have expected that) and that you may need to up the flavor. So I took a chance, and wowzer! This keto instant pot recipe had everyone asking for seconds and my youngest asking to have this everyday for the rest of the week. LOL

"Potatoes" were subbed for celery root and the carrots I kept those in for color (and since my kids are more low carb, it worked nicely). I served it over cauliflower rice and mashed cauliflower. This will definitely be a new staple in our house! 
Ingredients:
2-3 lbs beef chuck roast, cubbed
1 celery root, cubed (yields about 1 cup and a half)
2 carrots, cubed (Note: omit if you are strict keto)
1 medium onion cubed
2 cloves garlic
1 tablespoon avocado oil
(Broth/Sauce)
1 cup bone broth
1 cup tomato sauce (Note: Watch for added sugars. We love Muir Glen brand)
1 tablespoon liquid aminos
1 tablespoon fish sauce
1 tablespoon worcestershire sauce
1 tablespoon ketchup, unsweetened (We love this one)
1 teaspoon garlic powder
1 teaspoon onion powder
2 bay leaves
1/2 teaspoon salt
1/8 teaspoon pepper

Directions:
  1. Using sauté setting, add avocado oil and brown the beef roast. Season with salt and pepper.
  2. Add onions and garlic and sauté until translucent. 
  3. Meanwhile, mix together all ingredients for the broth. Add broth mixture to the beef and onions.
  4. Reset your Instant Pot to "high, pressure cook" for 50 minutes.
  5. When done, de-pressurize and add celery root and carrots for another 5 minutes..
  6. ​Once done allow the stew to sit (don’t de pressure) for another 3-5 minutes.
  7. Serve on top of rice, mashed cauliflower or a keto dinner roll! Enjoy!

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This Keto Family  is a participant of the Amazon affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites.
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Easy Keto Ranch Dressing

2/4/2020

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Who doesn't LOVE ranch dressing? As a kid (and even as an adult pre-Keto) I used to eat ranch with EVERYTHING—chicken wings, french fries, pizza. My youngest is a ketchup lover and me, ranch all the way baby! ha!

Now that we are keto and I understand the core concepts of this lifestyle, normal ranch dressing (like Hidden Valley) is LOADED with inflammation-causing vegetable oils (like soybean and canola). These oils are NOT keto-friendly because they are all highly processed and typically come from NON-GMO and non-organic facilities. They disrupt the omega-6 and omega-3 balance in our bodies and ultimately contribute to chronic inflammation. (Think about it. If your body is under constant duress from inflammation, our immune systems are constantly being triggered, on override; leading us vulnerable to disease and chronic sickness). Ok more on this in a separate blog post.

Enter this EASY, make-your-own in 5 minutes ranch dressing keto recipe. It's quite simple, with ingredients I already have in my pantry. What makes this Keto? I use may that is already full of healthy fats from avocado oil. I love that I can control the ingredients and choose the best quality items. It keeps well in the fridge in a airtight container.

Ingredients:
1 cup avocado mayo (we love Sir Kensington's brand)
1 cup sour cream
1/2 teaspoon dried dill
1/2 teaspoon dried garlic powder
1/2 teaspoon dried minced onion
1/2 teaspoon dried chives (optional)
1 teaspoon avocado oil 
1/2 lime, juiced
salt and pepper to taste

Directions:
  1. Combine all ingredients in a bowl. Stir until well combined.
  2. If you want your dressing to be thinner, add water (add 1 tablespoon at a time) until you reach your desired consistency.
  3. Enjoy right away or put it in the fridge for an hour (at least) so that all the flavors can combine.

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This Keto Family  is a participant of the Amazon affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites.
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Easy Garlic Cauliflower Rice

2/1/2020

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When you grow up in an Asian household like I did, rice is a staple at almost every meal. Growing up I used to eat white rice for breakfast, lunch and dinner. Even many Filipino desserts incorporate rice or sweet rice as cakes, sticky rice rolls and more.

Surprisingly as I became more fat adapted I craved less and less rice. I would go to family parties, look at the rice and not even blink and eye. To me it was an easy thing to let go of. Cauliflower rice became a great alternative in our house. I won't lie—it does not even remotely taste like rice (LOL) but it is a neutral flavor (or it can soak up any flavor you cook it with) and its a nice grain alternative. If you're eating a dish that is traditionally eaten with rice, psychologically it seems more complete when there's caulirice associated with it. (Funny how our brains work).

It has taken a long time for my children to accept it, but they all have slowly learned to embraced the dish. They also occasionally get a nice "real rice" treat (LOL) mostly when we're eating out or at a family party. We don't limit them and know that an occasional "wheat treat" is totally fine.

Frozen cauliflower or grate your own? Ok, who has the time to grate their own cauliflower? I mean really LOL. I personally use the pre-grated, frozen kind. One it makes it super easy and two I think it helps cook the cauli pieces to the right doneness—soft with a little bite; similar to real rice. There's nothing worse than crunchy cauliflower rice.

I add a little garlic powder to help enhance the flavor. An my other secret? Tallow. I've been cooking a lot lately with beef tallow and it adds another layer of flavor, almost a nutty, buttery flavor that can't be beat. This dish is super easy to make and it comes together in less than 10 minutes—no joke. 

Ingredients:
10 oz frozen riced cauliflower 
1 tablespoon  beef tallow (or Kerrygold butter)
1/2 teaspoon garlic powder
salt and pepper to taste

Directions:
  1. In a medium sauce pan melt the tallow and add the frozen cauliflower.
  2. Season with salt, pepper and garlic powder and stir.
  3. Cook on medium for 8-10 minutes until done and the water has evaporated.
​Follow us on Social Media  |  Did you try the recipe? Tag us! @thisketofamily
This Keto Family  is a participant of the Amazon and other affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites.
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    Author

    Hi! I'm Arlene – wife, mother of 3, entrepreneur and keto foodie. I love to make, share and try different, delicious keto food recipes that are easy to make and most-importantly kid-friendly. Life is hard as it is, feeding our families should be easy, fun and nutritious. 

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