Lazy Pulled BBQ Chicken – Keto Style – Low Carb

I came up with this BBQ Chicken recipe when I needed to find a way to add fat to a bag of skinless, boneless chicken breasts I had bought before I went Keto. I now use mostly chicken thighs and legs with skin. If I do use chicken breasts, it’s usually in a recipe such as this.

I placed the contents of a big bag of Costco frozen seasoned chicken breasts in my slow cooker along with the following:
One onion cut in half. Unpeeled but washed well.
2 whole carrots, scrubbed, cut in half.
3 stalks celery, washed, left whole.
1/2 cup Organic chicken broth.

Cook in slow cooker on high for 3 – 5 hours

Once the chicken breasts are cooked through, discarded the veggies.
Drain the broth into air tight container. Use within 2-3 days.
Once the chicken is cool enough to touch, shred it by using two forks.
Weigh 100g (3.5 oz) servings and place in zip-lock bags. Freeze until needed

Make sure to read the nutritional label on the frozen chicken breast bag – some frozen breasts have sugar added.

Now on to the Lazy BBQ Chicken Recipe!

Ingredients:
1 heaping tsp Zero Carb BBQ dry spice mix
1/4 tsp Garlic Powder
1/4 tsp Cayenne Pepper (Optional)
2 tbsp mayonnaise (not low-fat)
1 green onion (Scallion) chopped fine
3 tbsp low carb ketchup
1 tsp apple cider vinegar
A few drops of stevia or favourite sweetener
Salt/Pepper to taste
Hot sauce to taste – Hidden sugar alert! Read labels well!
100g Shredded chicken
45g (1.5 oz) Shredded Cheddar Cheese divided into two equal portions

Nutritional Values for full Keto Style Pulled BBQ Chicken recipe:
Calories 533
Protein 42g
Carb (Net) 6g
Fat 40g

Directions:
Mix everything together, except for 1/2 the cheese.
The mixture should be moist and should hold together somewhat.
Add more mayo or a bit of softened cream cheese if need be to ensure it holds together.
Allow the flavours to blend by putting in the fridge for about 1/2 hour or so.
At that point, adjust the seasoning to your liking.

Preheat oven to 400F

Place silicone sheet on a baking sheet

Place the chicken mixture on the silicone sheet. Make a heaping mound, then flatten slightly but don’t spread it out too much. Top with remaining cheese. Bake about 15 – 20 minutes until the cheese is bubbly and the chicken mixture is warmed through.

Serve with large romaine lettuce leaves; the leaves can be used as wraps.

1 large serving (entree) or 2 appetizers/snacks

Items used:
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©2016 Katherine Walden

All Amazon links are either the actual supplements, kitchen tools, and foods that I actually use or they are close proximities. While I do receive a small affiliate payment from Amazon for providing you with these links, I will not post links to products that I cannot endorse with a good conscience.

Keto Salmon or Tuna Salad With Cheese Crisps

Keto Friendly, Budget Conscious Salmon or Tuna Salad with Cheese Crisps. Very simple to make!

Did I mention I live on a pretty tight budget? Canned fish is the only way I can afford to eat fish. This Salmon or Tuna Salad is yummy and colourful, full of protein, and full of heart-healthy Omega-3 Fats. I try to have two meals a week featuring fish.

The cheese crisps are so simple to make, and they taste like the delicious crispy, cheesy bits on pizza or casseroles that everyone fights over!

The secret to a good tuna or salmon salad is to allow the flavours get to know one another before tossing them on lettuce leafs. Don’t rush the process. I make this a good hour ahead of meal time and assemble it right before serving. I prefer salmon over tuna salad, but you can use either fish in this recipe. As this salad is packed with protein and healthy fat, it should be considered a main meal of the day.

Keto Salmon or Tuna Salad with Cheese Crisps

Drained Wild-caught Tuna Fish or Salmon (212 g)
2 tbsp Mayonnaise (not low fat)
2 tsp full-fat sour cream if needed
1 tsp onion flakes
1/2 tsp Mrs Dash original
salt and pepper to taste
Mix the above and let sit in your fridge for at least 15 minutes to give the flavours a chance to blend.

Serve on a bed of 100g of washed, hand-torn romaine lettuce, with 20g of bell pepper, thinly sliced, Decorate with seven grape tomatoes and serve with Cheese Crisps. This salad is very low carb as long as you go easy on the tomatoes! One substantial serving

Nutritional Value for the Tuna Salad version, without crisps:
Calories: 525
Fat: 28g
Protein 57.2
Net Carb 7.1

Cheese Crisps:
Preheat oven to 350F
Line a baking sheet with either a silicone baking sheet or parchment paper or tin foil (spray foil with a bit of Pam)

Ingredients:
Shredded cheddar cheese or a mixture of cheddar and any hard cheese that can be shredded.

Don’t buy pre-shredded cheese if you are strict Keto. They add stuff to the shredded cheese to keep it from sticking together

Place one tbsp of shredded cheese at a time of the cheese mixture on your baking sheet.
Space well apart as this will spread.

Bake for about 10-15 minutes max, but watch your oven! The crisps should be golden brown all over, and the edges should be dark brown. Remove the sheet from oven. If there is a lot of grease on the crisps, blot it off with a paper towel. Carefully slide the cheese crisps onto a plate and allow them to cool. Store in an airtight container. These have a shelf life for about 3-4 days. They never last that long as they are addictive!

Nutritional Value varies depending on the cheese you use. Weigh the cheese before baking and use that weight as your guide to looking up the nutritional value.

©2016 Katherine Walden

All Amazon links are either the actual supplements, kitchen tools, and foods that I actually use or they are close proximities. While I do receive a small affiliate payment from Amazon for providing you with these links, I will not post links to products that I cannot endorse with a good conscience.