Sunday Sup: Chicken Bake

Anyone ever eaten a Chicken Bake from Costco? We all know there is nothing healthy in there. But man are they tasty.

I found this recipe over at Our Paleo Life.  They’ve been one of my fave go to Paleo sites for years. Apparently they went Keto a bit back but I didn’t notice until we went Keto. I  stumbled across this recipe for Cheesy Chicken Broccoli, but I didn’t like how fat heavy, low protein it was so I played with it and the end product – tasted like a Chicken Bake from Costco. Without further ado, I give you…..

The Keto Style Chicken Bake

Turn on your broiler and cook up some chicken thighs or pull apart a rotisserie chicken if you have one. You want 3 cups of cooked chicken, 1/2 inch chop.

Chop and cook 4 strips of bacon in a skillet.

While the meat is cooking:

Place 4 ounces of cream cheese, 2.5 oz cheddar cheese, and 1/2 c Paleo Chipotle Lime Mayo in a large bowl. You’ll need mixing room.

Quick before the bacon finishes, chop one small red onion, aim for 1 c chopped when done to match the macros I’ll give you at the bottom.

Turn over the thighs, probably. Fish out the bacon to drain on a paper towel.

Add the red onions and 1 tbsp minced garlic to the bacon grease pan. Stir occasionally, til soft and fragrant.

Add the onions, garlic, and bacon to your cheese/mayo bowl. Give it a minute for the warm stuff to work on your cream cheese, then start mixing. Add the chicken. Finally add 2.5 c riced broccoli (or Caulif).

When nicely combined evenly spread it into an 8×8 pan. No need to grease it.

Melt 2 tbsp butter and add that to 2 oz of pork rinds blended into dust. Makes a nice crumb topping. Spread evenly over the top.

Bake at 350 for 30 minutes. Heaven

for 1/9th the pan: 32.5 fat, 20.7 protein, 2.2 carb, 1 net carb.

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Sunday Sup: Scallops

I cobbled together this meal earlier this week and it was madly tasty. I might have posted something similar before, who can remember.

Bacon Spinach Scallops

Cook 1/2 lb bacon in a large skillet over medium heat.

Start defrosting your scallops if frozen. (You know, colander with cold water running?)

Mince a shallot. Mince two garlic cloves (Or get out the premade equivalent.)I put this is a little glass bowl, ready and waiting.

Stir the bacon. Turn over the scallops in the colander.

Zest a lemon, juice two lemons, add 1/2 teaspoon red pepper flakes. I put this is a little glass bowl, ready and waiting.

Stir the bacon. Turn over the scallops in the colander.

Fish out the crispy bacon, set on paper towel to drain a bit.

Dry the scallops. Cook the scallops in bacon grease. Two minutes per side should have them opaque and slightly browned.

Remove scallops.

Add shallot and garlic to bacon grease pan. Stir round for a minute.

Add Lemon juice, etc mixture to pan, stir round and scrape up all the good bits on the bottom of the pan. Add 4 c baby spinach and stir to wilt, 1-2 minutes.

Add the scallops and bacon back and give everything a good mix.

This was too yummy for a picture to get taken but I do have macros for you….

1/4 the pan: 10.3 fat, 24 protein, 6.3 total carb, 4.3 net carbs.