An Oldie But a Goodie... From Back In My Keto Days
Several years ago I did Keto for quite a long time and really enjoyed the food. However, after a while all that oil and grease really got to me and I quit. It was great for my diabetes and my weight, don't get me wrong, but I just couldn't maintain it full time... BTW, that was me; many people do great on that diet! For dinner tonight, we are doing one of the best recipes from that diet. I had to dig it up (it was lost on page 16 of my recipes in MyFitnessPal), but I'm revamping it tonight. Enjoy!
Breakfast: Eggs with Tomatoes, Olives and Feta (Greek island of Crete) - Mediterranean Living, Coffee, Half n Half
Lunch: Lemon Orzo Salad (recipe below)
Dinner: Roasted Chicken Thighs with Mustard Thyme Sauce, roasted potatoes, green salad
0.50 cup, Orzo
0.50 cup, Corn
9 oz, Chicken Breast
2 Tbsp, Lemon Juice
1.25 cup, Chicken Broth
1.25 medium, Zucchini
2.25 tsp(s), Extra Virgin Olive Oil
2.25 Tsp. (5g), Minced Garlic
1 ounce, Green Onions
Cook orzo per package instructions. Pan fry (or airfry) chicken breast with salt, pepper, and italian seasonings until done. Let cool. Chop up chicken and all vegetables. Mix and toss with lemon juice and olive oil (note: sometimes I use Brianna's French Vinegrette for this recipe and that's delicious too). Serve.
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Roasted Chicken Thighs with Mustard-Thyme Sauce
1 tablespoon, Oil - Olive0.50 tsp, Spices - Salt, table
0.50 tsp, Spices - Pepper, black
1 tsp (5 g), Dijon Mustard
1 tsp anchovy paste
4 fl oz, Wine - Table, red
4 fl oz, Wine - Table, red
2 tsp(s), Wheat flour - White, all-purpose, enriched, bleached
1 cup, whole, Mushrooms, white, raw
1 tsp, leaves, Spices - Thyme, dried
2 thigh (140g), Chicken Thighs
1 cup, whole, Mushrooms, white, raw
1 tsp, leaves, Spices - Thyme, dried
2 thigh (140g), Chicken Thighs
Directions
Step 1 - Preheat oven to 425°.
Step 2 - Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Sprinkle chicken with 1/4 teaspoon salt and 1/4 teaspoon pepper. Add chicken to pan; cook 4 minutes on each side or until lightly browned. Remove chicken from pan; place in an 11 x 7–inch glass or ceramic baking dish. Bake at 425° for 16 minutes or until a thermometer registers 165°. Remove chicken from dish; reserve drippings.
Step 3 - Return skillet to medium-high heat. Add butter; swirl to coat. Add onion and thyme; sauté 5 minutes or until tender. Combine 3 tablespoons stock and flour in a small bowl, stirring with a whisk until smooth. Add flour mixture, remaining stock, and reserved drippings to pan, scraping pan to loosen browned bits. Bring to a boil, and cook for 2 minutes or until slightly thickened. Remove from heat, and add mustard and anchovies, remaining 1/4 teaspoon salt, and 1/4 teaspoon pepper, stirring with a whisk. Serve sauce with chicken.
Step 2 - Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Sprinkle chicken with 1/4 teaspoon salt and 1/4 teaspoon pepper. Add chicken to pan; cook 4 minutes on each side or until lightly browned. Remove chicken from pan; place in an 11 x 7–inch glass or ceramic baking dish. Bake at 425° for 16 minutes or until a thermometer registers 165°. Remove chicken from dish; reserve drippings.
Step 3 - Return skillet to medium-high heat. Add butter; swirl to coat. Add onion and thyme; sauté 5 minutes or until tender. Combine 3 tablespoons stock and flour in a small bowl, stirring with a whisk until smooth. Add flour mixture, remaining stock, and reserved drippings to pan, scraping pan to loosen browned bits. Bring to a boil, and cook for 2 minutes or until slightly thickened. Remove from heat, and add mustard and anchovies, remaining 1/4 teaspoon salt, and 1/4 teaspoon pepper, stirring with a whisk. Serve sauce with chicken.
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