KETO Friendly Chicken Enchiladas

KETO enchiladas with a salad.

Ingredients:

1 1/2 - 2 cups shredded chicken (see recipe in notes below)

2 cups medium cheddar cheese or  1 cup cheddar & 1 cup monterey jack cheese

1/2 - 2/3 cup ranchero enchilada sauce (see recipe in notes below)

sliced avocado

4 tablespoons sour cream (optional garnish)

3 tablespoons sliced black olives (optional garnish)

2 - 3 tablespoons chopped green onions (optional garnish)

parchment paper

Method:

Preheat oven to 350* Line a large baking sheet with parchment paper. Cut the parchment paper into 4 equal sections. Sprinkle a 1/2 cup of the shredded cheese, in a circle, onto each of the parchment sections. 

Bake for about 7 minutes, or until the cheese is bubbling and the edges just begin to become browned and crisp.  

Place the ranchero sauce in a glass measuring cup or bowl. Cover with a paper towel and heat in a microwave oven for 2 minutes. Set aside. 

Warm the shredded chicken, in a microwave oven, for about a minute. Divide the warmed chicken evenly between the melted cheese circles, near the edge that is closest to you. Roll the cheese carefully over the chicken to form a cylinder enchilada. 

Place on serving plates and spoon or pour sauce on top of the enchiladas. Top with desired garnishes, such as sliced avocados, sour cream, olives and green onions.

Nutritional info per enchilada with garnishes:
approximately 470 calories ~ 15.8 grams fat ~ 5.2 grams net carbs
~ 31.9 grams protein

Notes:
These enchiladas are delicious and satisfying!

For simple Mexican Shredded Chicken, please see: 
https://www.youtube.com/watch?v=PmAHieLiAVA

For a super simple and quick enchilada sauce, please see:   
https://carriekitchencreations.blogspot.com/2018/07/easy-enchilada-sauce-keto-friendly.html

Low Carb Bacon Wrapped Stuffed Chicken

This is a flavorful and moist serving of chicken!

Ingredients:
3 large or 4 medium sized boneless, skinless chicken breasts
4 tablespoons (1/2 stick) butter, at room temperature
1/2 teaspoon garlic powder
1/2 teaspoon smoked paprika
1 teaspoon dehydrated minced onion
1 cup chopped fresh spinach or shredded tri color cabbage/coleslaw mix 
2 - 3 ounces Muenster, Havarti or Swiss cheese
8 or 9 slices of nitrate free bacon

Sauce Ingredients:
4 tablespoons butter (1/2 stick)
1/2 cup heavy whipping cream
1/2 cup grated Parmesan cheese, Monterey Jack cheese, or crumbled Feta cheese
1/2 teaspoon black pepper
1/4 teaspoon nutmeg

Method:
Preheat oven to 375*. Place the butter in a bowl. Blend in the garlic powder, paprika and minced onion. Stir in the cabbage , or spinach. Set aside. Slice the chicken breasts in half, without cutting all the way through the meat. 

I place wax paper on my counter or cutting
board before cutting the chicken,

Slice the cheese into 3 or 4 portions. Spread equal amounts of the butter and vegetable mixture inside of each chicken breast. Place a portion of cheese on top of of the vegetables. 

Close the chicken and wrap with 2 to 3 slices of bacon. Secure with toothpicks. Arrange the chicken in a lightly greased, foil lined baking pan. 

Ready for the oven.

 Bake for 40 minutes. Place under the broiler for a couple of minutes. Turn over and broil a couple minutes more. Remove from the oven. Let stand for a couple of minutes before slicing. While the chicken is under the broiler, in a small sauce pan, prepare the sauce. Over medium low heat, cook and stir all of the sauce ingredients, until the cheese is melted and the sauce is creamy. Spoon over the baked chicken. Makes 3 to 4 servings. Enjoy.

Note: This recipe creates a very flavorful and moist low carb chicken breast.

Nutritional info per one serving (made with 4 chicken breasts, muenster cheese, spinach & Parmesan sauce) approximately: 
772 calories ~ 58.15 grams fat ~ 4.9 grams net carbs ~ 56.9 grams protein

KETO Lemonade (Boosts the Immune System, Energizes & Detoxifies)

Very refreshing & healthy.

Ingredients:
1 whole lemon
4 cups cold water
2 tablespoons extra virgin olive oil 
10 - 16 drops liquid monkfruit sweetener, or sweetener of choice  (optional)
ice (optional)

Method:
Cut the lemon (peel and all) into 8 sections. Add the cut lemon, olive oil and sweetener to a blender. Blend for 45 seconds to 1 minute. Strain the liquid and discard the leftover pulp and seeds. If desired, serve over ice. Makes 4 servings.

Nutritional info per serving without alcohol:
65-5 calories ~ 7 grams fat ~ 1.35 grams net carbs ~ .2 grams protein

Notes:
This makes a delicious and refreshing lemonade with several possible health benefits:
1. Energizes
2. Boosts the immune system
3. Gently detoxifies the liver
4. Aids the lymphatic system

 If you are not consuming this beverage to detoxify your liver, tequila or rum can be blended with the lemonade. (Even though tequila, rum, whiskey and vodka have zero carbs and are permitted, in moderation, on a KETO plan, they do slow down weight loss. Also, you may become intoxicated quicker and experience a more severe hangover. So, I prefer my KETO lemonade without hard liquor.) 

SUPER EASY Ranchero Enchilada Sauce (KETO Friendly)

Simmering sauce for Enchiladas and
Huevos Rancheros & more.

Ingredients;
1 15 ounce can tomato sauce (I prefer a low salt, or no salt, sauce.)
1 cup beef, chicken or vegetable broth
2 teaspoons chili powder
1 teaspoon ground cumin
1 teaspoon dried minced onion

Tomato sauce and the only "bouillon"
I use, because it has no MSG or chemicals.

Method:
Add all of the ingredients to a saucepan and still to blend.
Heat oven medium heat, until the mixture comes to a boil.
Reduce heat and simmer for 5 minutes.
Use right away, or allow to cool before transfering to a glass
jar. Store in the refrigerator for  7 to 10 days, until ready to use.
Makes about 3 cups of sauce. (Enough to make both: 4 enchiladas & 4 huevos rancheros.) 

A saved pickle jar is perfect for storing this sauce.

Nutritional info for 1/2 cup sauce:
approximately 25.7 calories ~ ,51 grams fat ~ 3.28 grams net carbs
~ 1.56 grams protein

Notes: This recipe may be doubled.

When I prepare salsa seasoned chicken, in the crockpot, 
(see recipe: https://www.youtube.com/watch?v=PmAHieLiAVA), 
I strain the chicken broth & salsa liquid. I save the liquid for Ranchero 
Sauce and I add the vegetable bits to the shredded chicken.

I use this sauce to make:
Keto Friendly Chicken Enchiladas
https://carriekitchencreations.blogspot.com/2018/07/keto-friendly-chicken-enchiladas.html

Grandma's Old Fashioned Banana Cookies (Family)

This old fashioned recipe makes soft,
tasty cookies. (Just like banana bread, the
flavor is better the day after they are baked.)

Ingredients:
1/2 cup butter (1 stick) at room temperature
1 cup sugar
1 egg
1 cup pureed banana (about 3 medium sized bananas)
1 teaspoon baking soda
2 cups all purpose flour
1/2 teaspoon nutmeg
1/2 teaspoon cinnamon
1 cup chopped pecans (optional)

Method:
In a large bowl, beat the butter and sugar until thoroughly blended together. Add the egg and continue to beat until the mixture is light and fluffy. In a separate bowl, mix the pureed bananas and baking soda. Set aside and allow to sit for at least two minutes. Sift together the flour, nutmeg and cinnamon. Set aside.
Add the bananas to the butter mixture. Mix. Add the flour and spices to the butter and banana mixture, mixing just until all are combined. Carefully stir in the pecans. Cover and chill for 1 hour.
Preheat oven to 350*. Line cookie sheets with parchment paper. Drop dough by spoonfuls onto the lined cookie sheets. Bake for 5 minutes. Turn cookie sheets around and cook for 5 minutes more, or until golden brown. Cool slightly on the cookie sheet and then continue cooling on a wire baking rack. Makes about 2 1/2 dozen cookies. Store in an airtight container in the refrigerator.

Notes: 
In 1981, I inherited this recipe from my Grandma. (It was in a small paperback edition devoted entirely to recipes using bananas.) The original recipe did not include nuts, but I think the cookies are better with them.
If you wish to double this recipe, use 4 1/2 cups of flour, instead of just 4 cups.
I save ripe bananas (with the peel on) in the freezer, until I have enough to make a recipe. When defrosted, they will be soft and ready to use.

Fluffy Microwave Scrambled Eggs In A Cup (Keto Friendly & VERY LOW CARB!)

Fluffy and delicious microwave eggs in a
cup are quick & simple enough for kids and
adults to make for breakfast, lunch or dinner!

Ingredients:
olive or coconut oil cooking spray
2 eggs
2 tablespoons heavy whipping cream**
2 tablespoons grated cheese
salt and pepper to taste

Method:
Coat the inside of a 12 ounce, microwave safe coffee mug with cooking spray.
Crack the eggs into the cup. Add the cream to the eggs in the cup.
Beat with a fork or mini whip until blended together.
Microwave, on high, for 45 seconds. Remove and stir.
Return to the microwave and cook for another 20 to 30 seconds.
Top with desired seasoning and grated cheese.
Makes 1 serving.

**Half & Half or milk may be substituted for the cream, if you are not following a Keto meal plan.

Note: My young granddaughter Evie has enjoyed making these for breakfast, since she was 7 years old.

Nutritional info:
304 calories ~ 25.2 grams fat ~ 1.9 grams net carbs ~ 16.6 grams protein

Sean's Peanut Butter & Jelly Coffee Cake

A slice of warm coffee cake.

Ingredients:
2 cups baking mix
2 tablespoons sugar
1/4 cup peanut butter
1 egg, lightly beaten
2/3 cup milk
1/2 cup grape jelly

Method:
Preheat oven to 400*.  
Lightly grease an 8 inch square pan or a round 9 inch cake pan.
Stir together the baking mix and sugar. 
Cut in the peanut butter. 
Add the egg and milk. 
Beat vigorously for a 1/2 minute and then spread the batter into the prepared pan.
Spoon the jelly over the batter, spreading thinly.

unbaked

Bake for 25 to 30 minutes.  Cool in pan for 10 minutes.
Slice and serve warm, or at room temperature. Makes 8 to 9 servings.

baked

Notes: 
In 1986, when he was five years old, this was the first recipe that my oldest son, Sean made. I supervised, while he read, measured and mixed the ingredients. Afterwards, he wrote the recipe onto a page for his own cookbook. It was a fun way to practice math, reading and writing.(He still has and uses that cookbook, today.)
If you want to make your own baking mix, please see my recipe for "Homemade All Purpose Baking Mix (A Bisquick Substitute)" 

https://carriekitchencreations.blogspot.com/2016/09/homemade-all-purpose-baking-mix.html

Soothing Lavender Detox Bath Salts

A jar of bath salts is appreciated by
anyone who enjoys a a relaxing soak in a tub!

Ingredients:
2 cups epsom salts
1 cup baking soda
8 to 10 drops of pure lavender essential oil

Method:
Add all of the ingredients directly to a hot bath and soak for 20 to 30 minutes.
Or, mix in an airtight container or storage bag, to use later or give as a gift.
Makes one portion to create a therapeutic bath.

Benefits:
Relaxes and relieves stress.
Soothes aching muscles.
Reduces edema.
Removes and neutralizes toxins.
Recommended treatment for fibromyalgia pain.
Soaking in a detox bath, after receiving a massage, adds to the benefits of the massage.

Notes:
The epsom salts draw excess water and toxins out of the body. The baking soda neutralizes the toxins and keeps them from re-entering. Lavender has antibiotic properties and aids in relaxation.
Once, when I was suffering from edema, I weighed myself before and after soaking. I weighed 2 pounds less, after my bath!
Whenever I have suffered from a migraine, sinus headache. cold, nausea or flu, a soak in this solution always eased my symptoms and made me feel better.