Keto - JRPerk - Page 3

Pesto

INGREDIENTS: INSTRUCTIONS:

Smoked Ribs (Myron Mixon-ish St. Louis 3-2-1)

Ingredients: Rub: 1 part BBQ Salt (RANDY’S ALTERNATE LOWER SODIUM FROM-SCRATCH) 1 part brown sugar Other: Yellow Mustard Apple juice and a spray bottle. Instructions: Wash ribs and remove membrane. Rub ribs with a thin coat of mustard so the rub will stick. Coat ribs with the rub mixture: Per the “proper salting techniques” in the Food Trivia post,… Continue reading Smoked Ribs (Myron Mixon-ish St. Louis 3-2-1)

Tortilla Soup – Pressure Cooker

This recipe is adapted from the traditional tortilla soup recipe on this site. I eliminated the water because the pressure cooker does not lose as much from evaporation. There is no need to pre-cook the chicken when you use a pressure cooker. If you double this recipe, it will not fit safely in an 8… Continue reading Tortilla Soup – Pressure Cooker

Chicken Stir Fry

This is a twist on a stir fry recipe that allows you to prep the chicken and marinade in advance and sous vide it from frozen while you prepare the vegetables. Serves 4 Serve this with 5 cups of cooked white rice (2 cups rice and 3 cups water or whatever the recipe calls for)… Continue reading Chicken Stir Fry

Buffalo Chicken – Danielle’s

Ingredients: 1 can (20 oz) of pre-cooked chicken breast 1 (8 oz.) stick cream cheese 1/2 cup ranch 1/2 cup franks buffalo sauce 1/2 cup shredded cheese (I use sharp cheddar) You may have to add more ranch or buffalo sauce depending on preference. Instructions: Place ingredients in a crockpot or in sauce pan on… Continue reading Buffalo Chicken – Danielle’s

Baked Cauliflower

INGREDIENTS: 1 head of cauliflower 1/4 cup butter (melted) 1 clove garlic (minced) 1/4 tsp lemon pepper 1/4 tsp. salt 1/4 tsp. ground black pepper 2 Tbsp. chopped parsley 2 Tbsp. parmesan cheese (grated) INSTRUCTIONS: Heat oven to 425 degrees Trim leaves, brown spots, etc. form cauliflower head Place in baking dish. Combine all ingredients… Continue reading Baked Cauliflower

Chicken Cordon Bleu with White Aged-cheddar Cheese Mornay

Andrew’s Recipe. INGREDIENTS: Chicken: Large chicken breasts Ham Swiss cheese Herb and garlic spices Mornay: (approximate measurements) 5 tablespoons Butter 3 tablespoons Flour (substitute 3 teaspoons of xanthan gum for low carb/keto) 2 cups Milk 2 cups Aged white cheddar cheese 1 tablespoon of garlic herb spices INSTRUCTIONS: Preheat Sous Vide to 158 degrees. Cut… Continue reading Chicken Cordon Bleu with White Aged-cheddar Cheese Mornay

Omelette – Microwave

These are super easy and cook from frozen in about 5 minutes. It is also low in carbohydrates (about 1 gram). INGREDIENTS: 2 eggs 2 Tablespoons of Sour Cream 1/2 cup pre-cooked sausage or ham 1/3 cup grated cheese (sharp cheddar, Mexican, etc.) Salt and Pepper to taste (about 1/4 tsp salt and 1/8 tsp… Continue reading Omelette – Microwave

Spaghetti Squash – Oven Baked

Tips: Spaghetti squash strands circle around the middle (not end-to-end). if you cut the squash around the middle, you will get longer strands. The skin on a spaghetti squash is very hard to cut. Using a standard knife can be dangerous. Use a serrated or bread knife instead. INGREDIENTS: 2 lb. Spaghetti Squash Try to… Continue reading Spaghetti Squash – Oven Baked

Chicken Breasts and Thighs (Sous Vide)

Notes: Don’t buy bone-in or skin-on thighs or breasts. The loss during cooking is 40%. If you buy boneless, skinless, the loss is more like 12.5% (or almost zero after you add the canned goods). Ingredients: 3 lbs boneless-skinless chicken breasts 3 lbs boneless-skinless chicken thighs 4 bay leaves Randy’s Poultry Rub Salt and pepper… Continue reading Chicken Breasts and Thighs (Sous Vide)