Category Archives: Entrées

Keto Italian Parmesan Garlic Wings

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Keto Italian Parmesan Garlic WingsLow Carb Italian Parmesan Garlic WingsLow Carb Italian Parmesan Garlic WingsLow Carb Italian Parmesan Garlic WingsKeto Italian Parmesan Garlic Wings.  What kind of combo is Parmesan & garlic?  My taste buds say they are a marriage made in heaven and if you already have the dry herb ingredients used in Italian Dipping Oil you are in the home stretch.  These wings could not be much easier to make and most of your time will be spent waiting for them to finish in a hot oven.  I have listed the ingredients below so you have the whole recipe all together. I served mine with Brianna’s Asiago Caesar Dressing to dip my keto Italian Parmesan garlic wings into but they really didn’t need it as they are fabulous on their own.

The dry herb & spice mixture can just sit in a jar until further use.  I use it in Traditional Spaghetti Sauce over squash or mung bean sprouts, sprinkled on top of an occasional low carb pizza, on all kinds of vegetables, and any other thing you can think of where Italian herbs are called for. Think Ham & Cheese Pinwheels and maybe even some Carbalose Italian Parmesan Garlic Knots. This is an extremely easy and useful herb/spice blend.

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry Essentials.  I am NOT sponsor-compensated for recommending a product that I use*** And here, in one tidy package, are over 550 Keto~Paleo~Low Carb~Diabetic Chef’s Recipes

As I am a Type II diabetic, all recipes on this website are keto or low carb and diabetic friendly.

Italian Parmesan Garlic Wings
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Ingredients
  1. 3 Lbs Split Chicken Wings Or About 32 Pieces Room Temperature
Dry Ingredients
  1. 1 T Dried Basil
  2. 1 T Garlic Powder
  3. 1 T Dried Thyme
  4. 1 T Dried Oregano
  5. 1 T Dried Rosemary
  6. 1 T Dried Marjoram
  7. 1½ t Black Pepper
  8. 1½ t Salt
  9. ½ t Red Pepper Flakes
Finishing Ingredients
  1. ½ C Olive Oil
  2. 2 T Parmesan Cheese
  3. 1 T Crushed Garlic
Instructions
  1. Bring chicken wings to room temperature.
  2. Preheat oven to 425°.
  3. Line up wings on a sheet pan (on a Silpat if you have one) and put into hot oven.
  4. Bake 40-45 minutes.
  5. Combine all dried herbs & spices.
  6. When ready to serve wings combine 1 T spice blend, 1 T crushed garlic (or more to taste) with ½ C olive oil and 2 T Parmesan cheese, mix well, and put into a large bowl. Put wings into bowl and mix well-making sure all wings are well coated.
  7. 8 Servings As Appetizer
  8. 205 Calories, 11.8g Protein, 17.8g Fat, 0.5g Carbs, 0.0g Fiber, 0.5g Net Carbs
  9. 4 Servings As Dinner
  10. 410 Calories, 23.5g Protein, 35.6g Fat 1.0g Carbs, 0.0g Fiber, 1.0 Net Carbs
Notes
  1. You WILL NOT use all the herb mix as the recipe makes quite a bit. Just save herbs and spices in a small jar and when you next want them, you have them.
  2. If you want to test before making the full recipe (you'll be sorry) use 1 t of each herb and ½ t each salt & pepper with a pinch of red pepper flakes
  3. Makes a great salad dressing.
  4. Lots of fat and nearly zero carbs.
  5. This is a very garlicky so enjoy it with good friends.
  6. I guarantee the dry mix ingredients are FAR superior to a packaged mix and yours will have zero sugar in it.
Diabetic Chef's Recipes https://diabeticchefsrecipes.com/

Low Carb Beef Fajita Crêpes

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Low Carb Beef Fajita CrêpesLow Carb Beef Fajita CrêpesLow Carb Beef Fajita CrêpesLow Carb Beef Fajita CrêpesLow Carb Beef Fajita Crêpes. So, if you can have Low Carb Fajitas on a large cheese tortilla why couldn’t you have it inside a zero carb crepe?  I hope this is proof that you can.  All the flavor and none of the carbs in a flour tortilla and they are very easy to make.  If you happen to end up with any  of the meat-pepper mix, it makes a terrific breakfast with an egg or two on top and if truth be told, I try to always make a little extra to have a couple of days later for dinner.  You will need one recipe of 12 Flaxseed Meal Crêpes for your low carb beef fajita crepes.

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry Essentials.  I am NOT sponsor-compensated for recommending a product that I use*** And here, in one tidy package, are over 550 Keto~Paleo~Low Carb~Diabetic Chef’s Recipes

As I am a Type II diabetic, all recipes on this website are keto or low carb and diabetic friendly.

Beef Fajita Crêpes
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Ingredients
  1. 1 Recipe Flaxseed Meal Crêpes
  2. 1 Lb Good Steak Meat Cut Into ¼” Pieces & Then Into Thin Strips. (I Used A Flat Iron Steak)
  3. 1 Onion Sliced Into Slivers
  4. 1-1½ Lbs Red, Yellow, Or Orange Pepper Seeded And Slivered (I Mix Mine If I Have Them)
  5. 3 T Olive Oil (Divided)
  6. 1 T Lime Juice
  7. 1 t Crushed Garlic
  8. ½ t Chili Powder
  9. ½ t Cumin
  10. ½ t Oregano
  11. ½ t Pepper Flakes
  12. ½ t Salt
  13. ½ t Pepper
Instructions
  1. In large bowl mix 1½ T oil, lime, garlic, and all spices/herbs. Add meat, massaging mix into the meat.
  2. Add rest of oil to sauté pan and cook peppers & onions until softened. Set aside.
  3. Add meat to sauté pan and quickly cook only until just seared. Over cooking meat will always toughen it. Add peppers and onion back to meat just to heat.
  4. Lay out crêpes, add meat-pepper mixture and roll.
  5. Serve with side condiments of your choice.
  6. 6 Servings 2 Each
  7. 486 Calories, 31.7g Protein, 35.3g Fat, 11.4g Carbs, 6.0g Fiber, 5.4g Net Carbs
Diabetic Chef's Recipes https://diabeticchefsrecipes.com/

Keto Spinach Mushroom Bacon Crêpes

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Low Carb Spinach Mushroom Bacon CrêpesLow Carb Spinach Mushroom Bacon CrêpesLow Carb Spinach Mushroom Bacon CrêpesKeto Spinach Mushroom Bacon Crêpes.  I am having so much fun doing this series of crêpe recipes, I can’t even tell you.  Not only do I make them, I get to eat them- so, it’s a best of both worlds kind of scenario.  The combination of ingredients in these particular crêpes is that of a good quiche so maybe, since real men don’t eat quiche-you can get them to eat these. You will need one recipe of 12 Flaxseed Meal Crêpes to make these keto spinach mushroom bacon crêpes.

I have quite a few new crêpes recipes now and to see a few of them check these out too.  Crab Rangoon Bundles With Asian Drizzle,  Strawberry Orange Crêpes  and there are now many more-some savory and some for dessert.

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry Essentials.  I am NOT sponsor-compensated for recommending a product that I use*** And here, in one tidy package, are over 550 Keto~Paleo~Low Carb~Diabetic Chef’s Recipes

As I am a Type II diabetic, all recipes on this website are keto or low carb and diabetic friendly.

Spinach Mushroom Bacon Crêpes
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Ingredients
  1. 1 Recipe Flaxseed Meal Crêpes
  2. 12 Oz Shredded Swiss Cheese (I Used Gruyere)
  3. 10-12 Oz Bacon
  4. 10-12 Oz Packaged Frozen Spinach
  5. ½ Medium Onion Minced
  6. ¾ Lb Sautéed Chopped Mushrooms -Reserve ½ C
  7. 1 Cup Heavy Cream
  8. 1 t Porcini Mushroom Dust***
  9. Salt & Pepper
Instructions
  1. Sauté and crumble the bacon, reserving the fat.
  2. Cook the onion in fat until trasluscent. Set aside.
  3. Finely chop the mushrooms and lightly sauté in bacon grease reserving ¼ C for gravy.
  4. Squeeze out some of the moisture from the spinach.
  5. Combine bacon, mushrooms, spinach, & onions mixing & heating. Add salt & pepper to taste.
  6. In separate pan heat heavy cream, porcini dust and reserved chopped mushrooms until just barely beginning to thicken. Salt & pepper to taste.
  7. Lay out crêpes and sprinkle with cheese.
  8. Put warm spinach mixture on cheese and roll.
  9. Spoon heavy cream mushroom sauce over all.
  10. 6 Servings 2 Each
  11. 545 Calories, 22.6g Protein, 45.4g Fat, 6.0g Carbs, 4.6g Fiber, 1.4g Net Carbs
Notes
  1. May also be dusted with a little parmesan cheese on top.
Diabetic Chef's Recipes https://diabeticchefsrecipes.com/

Keto Beef Burrito Crêpes

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Keto Beef Burrito CrêpesKeto Beef Burrito Crêpes.  These Burrito crêpes are a very quick dinner and always a hit with children.  One of the great things about kids is when they are young they don’t have any preconceived ideas about the way something should be or look.  Think about this; if keto beef burrito crepes were the first ones they had ever had, they might think Taco Bell’s burritos were a little strange so…context is everything.  These are very easy to make even if you don’t have any of what you see on the plate.  I served mine with Pico de Gallo,  Creamy Smooth Guacamole and sour cream and of course these items can also be purchase at you local grocery store.  The Flaxseed Meal Crêpes are zero carb which makes the burritos nearly zero carb too. To make your low carb beef burrito crêpes you will need one recipe of the crêpes.  I also of course used my own Taco Seasoning but you may use your own or again, something you can buy in the grocery.

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry Essentials.  I am NOT sponsor-compensated for recommending a product that I use*** And here, in one tidy package, are over 550 Keto~Paleo~Low Carb~Diabetic Chef’s Recipes

As I am a Type II diabetic, all recipes on this website are keto or low carb and diabetic friendly.

Beef Burrito Crêpes
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Ingredients
  1. 1 Recipe Flaxseed Meal Crêpes
  2. 1½ Lbs Good Quality Hamburger Meat (At Least 15% Fat)
  3. 1½ Lbs Finely Shredded Cheese
  4. 1 Medium Onion Sliced Thinly Into About 1-1½” Strips
  5. 1½-2 T Taco Seasoning (More Or Less To Your Personal Taste)
Instructions
  1. Put onions and ground beef in pan set to medium-low and slowly brown meat and until onions are transluscent.
  2. Spread 1 oz. shredded cheese on each crêpe.
  3. Divide meat & onion mixture onto each crêpe and roll.
  4. Top each two crêpes with 2 oz. more cheese. You may need to nuke then to completely melt the cheese.
  5. Garnish as desired.
  6. 6 Servings 2 Each
  7. 914 Calories, 57.4g Protein, 72.4g Fat, 6.1g Carbs, 4.5g Fiber, 1.6g Net Carbs
Diabetic Chef's Recipes https://diabeticchefsrecipes.com/

Low Carb Shrimp Taco Crêpes

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Low Carb Shrimp Taco CrêpesLow Carb Shrimp Taco CrêpesLow Carb Shrimp Taco CrêpesLow Carb Shrimp Taco Crêpes.  All of the taste and zero carb crêpes instead of who know how many from two 6″ flour tortillas-I think maybe about 18-20g and they taste for all the world just like a good shrimp taco should taste. Hoping that you are able to see from all the crêpes recipes I have recently posted that you can put a whole lot more than just ham and cheese in them. Those white sticks in the background on the plate are jicama sticks sprinkled with lime juice and chili powder and they are so, so good.  You will need one recipe of Flaxseed Meal Crêpes  and if you are so inclined to make your own here is a good recipe for Taco Seasoning which is so much less expensive than the purchased kind and which may have sugar in it.

Don’t make the mistake of using imitation seafood anything.  It is NOT low carb.  It is filled with starch as a binder and has 13g carbs in 3 measly oz.  I made the mistake and paid for it in my BS testing after dinner and I couldn’t figure out why and/but…now I know.

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry Essentials.  I am NOT sponsor-compensated for recommending a product that I use*** And here, in one tidy package, are over 550 Keto~Paleo~Low Carb~Diabetic Chef’s Recipes And here, in one tidy package, are over 550 Keto~Paleo~Low Carb~Diabetic Chef’s Recipes

As I am a Type II diabetic, all recipes on this website are keto or low carb and diabetic friendly.

Seafood Taco Crepes
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Ingredients
  1. 1 Recipe Flaxseed Meal Crêpes
  2. 1½ Lb Bay Shrimp
  3. 1 T Taco Seasoning
  4. 2 T Minced Jalapeno Peppers (I Use Pickled)
  5. 1 Medium Small Diced Tomato (Garnish)
  6. ½ C Red Onion (Garnish)
  7. ½ C Chopped Cilantro (Garnish)
  8. 1-2 Large Avocados
  9. 1 C Green Onions (Divided)
  10. 1 C Sour Cream (Divided)
  11. 2 Wedged Limes (12 Pieces)
Instructions
  1. Blend ¼ C sour cream with shrimp, crab, taco seasoning and jalapeno peppers.
  2. Add ½ C green onions to avocado and using a stick blender, mix until smooth.
  3. Lay out crêpes and smear with avocado mix.
  4. Lay shrimp & crab mix on lower ⅓ of the each crêpe and roll.
  5. Garnish with red onion, tomato, cilantro, and remaining green onions.
  6. Put a dollop of sour cream and remaining avocado mix on top of each 2 crêpes.
  7. Garnish each plate with 2 small lime wedges.
  8. 6 Servings 2 Each
  9. 461 Calories, 10.1g Protein, 35.0g Fat, 13.7g Carbs, 9.0g Fiber, 4.7g Net Carbs
Notes
  1. I included two avocados in the nutritionals.
Diabetic Chef's Recipes https://diabeticchefsrecipes.com/

Keto Mu Shu Pork Crêpes

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Low Carb Mu Shu Pork CrêpesLow Carb Mu Shu Pork CrêpesKeto Mu Shu Pork Crêpes.  I doubt there are too many people in this country who have never had either Mu Shu Pork or Peking Duck at one time or another in their lives and the predominate flavor in both is Hoisin Sauce.  In most restaurants all the ingredients are cooked in a wok, bound together with egg and served in a large bowl with a side of Chinese pancakes which is fine if that’s what you know but it is my opinion that people love to make their own food at a communal table and this is the perfect meal with which to do it.  It does not take much of each ingredient to make one crêpe and if served in small bowls on the table, each person can pick and choose their own ingredients.  And there is a big bonus, you can actually taste each flavor.  Soooo with all that said, I am going to show you two ways to fix this.  One is probably just as good as the other but the second way is…a lot faster and sometimes when we are putting a meal on the table, faster is better.

You will need a recipe for both Flaxseed Meal Crêpes and Hoisin Sauce.  It is also my opinion that once you have made both of these Keto Mu Shu Pork Crêpes recipes you will make them again and again as there are so many recipes, just on this site alone that use them, and of course you are welcome to make up your own.

I have now made a completely Separate Crepes Category for the many crêpe recipes I am developing but for now here are a few of them.  Raspberry Almond Crêpes,  Crab Rangoon Bundles/Asian Drizzle,  Chicken Enchiladas,  Mushroom Ham Cheese Quesadillas and more.

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry Essentials.  I am NOT sponsor-compensated for recommending a product that I use*** And here, in one tidy package, are over 550 Keto~Paleo~Low Carb~Diabetic Chef’s Recipes

As I am a Type II diabetic, all recipes on this website are keto or low carb and diabetic friendly.

Mu Shu Pork Crêpes
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Ingredients
  1. 1 Recipe Flaxseed Meal Crêpes (12)
  2. 12 Oz Slivered Pork Loin
  3. 1 T Olive Oil
  4. 4 Eggs
  5. 1 T Butter
  6. ½ C Boiled 5 Minute Mung Bean Sprouts (Optional) & (Only If You Have Them-I Did)
  7. 4 Oz Very Thinly Sliced Roughly Chopped Mushrooms
  8. 1 C Thinly Sliced Diagonally Cut Green Onions
  9. 1 T Tamari
  10. 2 t Rice Wine Vinegar
  11. 2 t Allulose***
  12. ¾ C Hoisin Sauce
The Fun Way
  1. Make Crêpes & Hoisin Sauce
  2. Slice semi-frozen pork into as thin a piece as possible, turn and cut again in about 1½” pieces. (Let come to room temperature before frying).
  3. Add tamari, Allulose*** and rice wine vinegar to pork and mix.
  4. Slice green onions.
  5. Boil bean sprouts (if using).
  6. Chop and sauté mushrooms in 1 T butter.
  7. Scramble slightly beaten eggs.
  8. Put all ingredients in small bowls and put on table for service.
  9. Lay out 1 crêpe, spread thin layer hoisin sauce, place wanted ingredients in center and roll.
The Fast Way
  1. Make Crêpes & Hoisin Sauce
  2. Cut and make ready all ingredients.
  3. Slice semi-frozen pork into as thin a piece as possible, turn and cut again in about 1½” pieces. (Let come to room temperature before frying).
  4. Sauté mushrooms in 1 T Butter and set aside.
  5. Add olive oil to hot pan, add room temperature meat and cook 1 minute.
  6. Add bean sprouts (if using), mushrooms, green onions, heat to hot, add eggs until very lightly scrambled.
  7. Serve in large bowl.
  8. Lay out 1 crêpe, spread thin layer hoisin sauce, and add mixture to center and roll.
  9. 6 Servings 2 Crêpes Each
  10. 587 Calories, 27.8g Protein, 45.0g Fat, 9.4g Carbs, 6.0g Fiber, 3.4g Net Carbs
Notes
  1. Nutritionals include crêpes and hoisin sauce.
  2. Leftovers? No problem. Just mix them, add another egg or two, cook and serve it for breakfast.
  3. I keep mung bean sprouts in the fridge most all the time as I use them in salads and as a vegetable.
  4. This is a great way to introduce your kids to Chinese tastes and I guarantee they will LOVE making their own and if they taste the hoisin maybe, just maybe, they will taste the peanut butter too.
Diabetic Chef's Recipes https://diabeticchefsrecipes.com/

Low Carb Lox And Cream Cheese Crêpes

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Low Carb Lox And Cream Cheese CrêpesLow Carb Lox And Cream Cheese CrêpesLow Carb Lox And Cream Cheese CrêpesLow Carb Lox And Cream Cheese CrêpesLow Carb Lox And Cream Cheese Crêpes.  I haven’t had any lox for a long time and it’s not because I don’t love it, it’s because I already have so many other wonderful lowcarb things to eat.  Life is not boring in the small village of Kruegerville. I would normally have this concoction on one of my Low Carb Carbalose English Muffins but this is an even lower carb keto version without the Carbalose Flour.  Nearly all the same ingredients, just presented in a different form so instead of even the few carbs in the muffins there are zero in the crêpes.  They are easy to make and fun to eat to your heart’s content. I now have a whole catagory of Crêpes listed to the right.  Some are savory and some are sweet.  These Low Carb Lox And Cream Cheese Crêpes are very versatile and can be eaten for breakfast, lunch, or dinner and you will need a recipe of Flaxseed Meal Crêpes.

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry Essentials.  I am NOT sponsor-compensated for recommending a product that I use*** And here, in one tidy package, are over 550 Keto~Paleo~Low Carb~Diabetic Chef’s Recipes

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Lox And Cream Cheese Crêpes
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Ingredients
  1. 1 Recipe Flaxseed Meal Crêpes
  2. 16 Oz Smoked Lox (You May Use A Little Less Depending How Thinly It’s Cut)
  3. 12 Oz Softened Cream Cheese
  4. 1½ C Finely Chopped Tomato (Divided)
  5. ¾ C Minced Purple Onion
  6. ¾ C Capers
  7. Freshly Ground Pepper
Instructions
  1. Mix cream cheese with ½ C small diced tomatoes.
  2. Lay crêpes on counter and smear with the cream cheese.
  3. Sprinkle with purple onions and capers.
  4. Lay down thinly sliced smoked salmon (lox) and grind on pepper.
  5. Roll crêpes, plate, and sprinkle with additional onions & more capers
  6. Give a final grind of pepper.
  7. 12 Servings
  8. 225 Calories, 14.1g Protein, 16.7g Fat, 3.9g Carbs, 2.2g Fiber, 1.7g Net Carbs
  9. 6 Servings
  10. 449 Calories, 28.3g Protein, 33.5g Fat, 7.7g Carbs, 4.3g Fiber, 3.4g Net Carbs
Notes
  1. As you can see I plated what ended as three crêpes which I COULD NOT eat. So the picture shows three but I could barely eat two so if you can actually eat three no biggie...ya piggie.
  2. 16 oz. lox and crêpes are included in nutritionals.
Diabetic Chef's Recipes https://diabeticchefsrecipes.com/

Keto Garlic Wings

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Keto Garlic WingsKeto Garlic WingsKeto Garlic Wings. When I say GARLIC, I mean business and these wings are about as garlicky as it gets.  They are super simple to make but that is about where super simple stops. I have posted more than a couple of chicken wing recipes and all of them are really good but if you like garlic, and I do, then these keto garlic wings will work for you. Some others might be:  Spicy Korean Chicken Wings,  Sweet And Spicy Asian Chicken Wings, and the Buffalo Wings.

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry Essentials.  I am NOT sponsor-compensated for recommending a product that I use*** And here, in one tidy package, are over 550 Keto~Paleo~Low Carb~Diabetic Chef’s Recipes

As I am a Type II diabetic, all recipes on this website are keto or low carb and diabetic friendly.

Garlic Wings
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Ingredients
  1. 3 Lbs Split Chicken Wings Or About 16 Wings (32 Pieces)
  2. 2 T Melted Butter
  3. 2 T Olive Oil
  4. 2 T Crushed Garlic
  5. 2 T Tamari Sauce
  6. 1 T Oyster Sauce
  7. ½ C Sliced Green Onion Tops (Garnish)
  8. ½ C Cilantro (Garnish)
Instructions
  1. Bring chicken wings to room temperature.
  2. Preheat oven to 425°.
  3. Line wings on a sheet pan with parchment paper, drizzle with butter, and put into hot oven.
  4. Mix rest of ingredients and cut garnishes.
  5. Bake 40-45 minutes.
  6. Put into large bowl and mix sauce over all.
  7. Serve on a large platter and scatter the garnish all over.
  8. 8 Servings 2 Whole Wings (4 Pieces) As Appetizer
  9. 170 Calories, 11.3g Protein, 13.6g Fat, 1.0g Carbs, 0.1g Fiber, 0.9g Net Carbs
  10. 4 Servings 4 Whole Wings (8 Pieces) As Dinner
  11. 338 Calories, 22.5g Protein, 27.1g Fat, 2.0g Carbs, 0.1g Fiber, 1.9g Net Carbs
Notes
  1. Did I mention these are garlicky? This is what finger lickin should be.
  2. If you want these a tad sweet and you have it, add 2 T Allulose*** to the sauce.
Diabetic Chef's Recipes https://diabeticchefsrecipes.com/

Low Carb Puttanesca Over Mung Bean Sprouts

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Low Carb Puttanesca Over Mung Bean SproutsLow Carb Puttanesca Over Mung Bean SproutsLow Carb Puttanesca Over Mung Bean Sprouts.  I’m going out on a limb with this recipe but as I have eaten and cooked with mung bean sprouts, I realize what a truly versatile vegetable it is.  It has virtually no flavor of its own so it takes on the flavor of whatever it is cooked with and of course we see this time and again in Asian cuisine.  Why not use it as your “noodle” or pasta for pretty much anything and with this recipe, it is exactly what I have done.  I am pairing it with a zesty Puttanesca Sauce and in one word it is delicious.  If you have your own favorite tomato based marinara sauce then by all means use it but Puttanesca is not just any normal red sauce.  As far as I’m concerned, mung bean sprouts could replace pasta in many, many other dishes. Not all but again, many.  Other sprouts recipes include Mung Bean Sprouts Salad,  Stir Fried Mung Bean Sprouts,  Chicken Parmesan, and they play a small role in the Vietnamese Shrimp Bowl.

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry Essentials.  I am NOT sponsor-compensated for recommending a product that I use*** And here, in one tidy package, are over 550 Keto~Paleo~Low Carb~Diabetic Chef’s Recipes

As I am a Type II diabetic, all recipes on this website are keto or low carb and diabetic friendly.

Puttanesca Over Mung Bean Sprouts
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Ingredients
  1. 1 Lb Mung Bean Sprouts
  2. 2 T Olive Oil
  3. 1 Medium Yellow Onion Small Chopped
  4. One Can Anchovies Packed In Oil
  5. 2 T Crushed Garlic
  6. 2 T Tomato Paste
  7. 2 16 Oz Cans Diced Or Crushed Tomatoes
  8. ¼ C Drained Capers
  9. ½ C Rough Chopped Kalamata Olives
  10. ½ t Crushed Red Peppers Flakes
  11. 2 T Fresh Chopped Basil
  12. Parmesan Cheese (Omit For Paleo)
  13. Salt & Pepper To Taste
Sprouts
  1. Simmer sprout 4-5 minutes or until just beginning to turn translucent, and drain well.
Sauce
  1. Put olive oil in a sauce pan over medium heat, add onions, stir occasionally, and cook until soft.
  2. Add anchovies & garlic cooking and stirring until the anchovies disintegrate.
  3. Stir in tomato paste, add the tomatoes, capers, olives, & red pepper flakes.
  4. Cover pan, turn down heat, simmer gently, and cook, stirring occasionally, until thick and saucy.
  5. Blend in basil, taste, and adjust flavors to your liking.
  6. Serve over whatever you choose. I have always used spaghetti squash but the mung sprouts are terrific and fewer carbs.
  7. 6 Servings
  8. 225 Calories, 3.7g Protein, 19.2g Fat, 8.9g Carbs, 1.4g Fiber, 7.5g Net Carbs
  9. 4 Servings
  10. 378 Calories, 5.6g Protein, 13.8g Fat, 13.3g Carbs, 2.2g Fiber, 11.1g Net Carbs
Diabetic Chef's Recipes https://diabeticchefsrecipes.com/

Low Carb Chicken Parmesan Over Sprouts

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Low Carb Chicken Parmesan Over SproutsLow Carb Chicken Parmesan Over SproutsLow Carb Chicken Parmesan Over Sprouts. A pretty study in the Italian flag colors of red, white, and green.  It is ridiculous that I have never posted a recipe for Chicken Parmesan but I am only human and as I was doing the Puttanesca Over Mung Bean Sprouts I realized instead of doing this over something like spaghetti squash why not also make a low carb chicken Parmesan over mung bean sprouts too. Heaven only knows how many recipes I have replaced flour using pork skins but this is at least the latest.  You need to trust me on this, fried pork skins keep EVERYTHING moist.  I have said I fry my own pellets but you can easily enough buy pork skins and even buy the ground Pork Dust here.  This is a very simple & easy recipe and I can’t imagine what the carb difference would be between real pasta and mung bean sprouts but I do know this, I can eat sprouts and I can’t eat pasta.

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry Essentials.  I am NOT sponsor-compensated for recommending a product that I use*** And here, in one tidy package, are over 550 Keto~Paleo~Low Carb~Diabetic Chef’s Recipes

As I am a Type II diabetic, all recipes on this website are keto or low carb and diabetic friendly.

Chicken Parmesan Atop Mung Sprouts
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For The Chicken
  1. 6 Boneless Skinless Chicken Thighs (Room Temperature)
  2. 2 Eggs (Room Temperature)
  3. ¼ C Sour Cream (Or Yogurt)
  4. 1 C Parmesan Cheese
  5. 1 C Ground Pork Skins***
  6. 1 T Garlic Powder
  7. ¾ t Pepper
  8. ¼ C Olive Oil For Shallow Frying + More If Needed
  9. 1 Lb Shredded Mozzarella Cheese (To Top)
  10. Fresh Chopped Basil (Garnish)
For The Sauce
  1. 2 Cans Plain Good Quality Tomato Sauce
  2. 2 T Good Red Wine+More To Taste
  3. 2 t Crushed Garlic
  4. 2 t Dried Italian Herbs
  5. 1 t Salt
  6. ½ t Pepper
For The Mung Bean Sprouts
  1. 1 Lb Fresh Bean Sprouts
  2. Boiling Water
For The Chicken
  1. Flatten thighs a bit but not too thin.
  2. Beat eggs and sour cream.
  3. Mix Parmesan cheese, ground pork skins, garlic powder, and pepper well.
  4. Add ½ of your oil to large sauté pan and heat to between medium and Medium-high. Do not smoke the oil.
  5. Add 3 thighs, cooking until crispy and juices come to the top, turn, and finish cooking.
  6. Cook remaining thighs repeating same steps.
For The Sauce
  1. Dump all sauce ingredients in medium sauce pan and heat.
For The Mung Bean Sprouts
  1. Boil water, dump sprouts in, turn to medium, simmer 4-5 minutes and drain well.
  2. Place sprouts on plate, top with chicken, immediately followed by the cheese to melt.
  3. Garnish with basil and ring the meat with sauce.
  4. Drizzle with additional olive oil if wanted and I did.
  5. Alternately, you can put all thighs on a sheet pan, top with sauce & cheese. and broil until melted. It’s what I do. I also top with a little extra Parmesan cheese.
  6. 6 Servings
  7. 501 Calories, 41.0g Protein, 33.6g Fat, 10.3g Carbs, 1.5g Fiber, 8.8g Net Carbs
Notes
  1. Depending on the quality and thickness of the tomato sauce you use, you may need to thin it a bit with water. I use Kirkland organic tomato sauce and I did need to thin mine.
Diabetic Chef's Recipes https://diabeticchefsrecipes.com/

Keto Cinnamon Flan

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Low Carb Cinnamon FlanLow Carb Cinnamon FlanLow Carb Cinnamon FlanKeto Cinnamon Flan. I had a really hard time naming this concoction but finally came up with the word “Flan” because it has a sugar-free syrup served with it which is a little reminiscent of a real flan. Doesn’t really matter what you call it, it is delicious.  I can already think of a couple variations and one might be with raspberries and a couple of drops of almond extract as the two flavors go so well together.  Very, very easy to make.  Keto cinnamon flan can be eaten as breakfast or dinner, which I did with a sausage patty and small salad or just as a fabulous keto low carb dessert.  Anyway you cut it, it’s good, it’s easy and…your kids will love it.

This was a test cake that Sandra, a twitter friend, altered and made from this Flan recipe. I don’t have the information for everything she altered so I can’t put up a new recipe for you it but like WOW, it looks spectacular. It will never cease to amaze me how inventive people can be with their food.

I have started using Ceylon “True” Cinnamon and what a difference it makes.  I will be using the rest of the small bag and have purchased a one lb. bag which should last well beyond me and I am thinking of sharing it with someone I already have in mind.  Ceylon Cinnamon is kind of a taste altering experience if you have never had it, and I personally would never go back.  It is available on Amazon (not my favorite place to shop) as well as other places.  There is no mistaking it for regular cinnamon as it is MUCH lighter in color with a more subtle flavor. Recipes I have already used it in are the Carbalose Cinnamon Walnut Rolls but hey, I just got the stuff so give me a little time.

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry Essentials.  I am NOT sponsor-compensated for recommending a product that I use*** And here, in one tidy package, are over 550 Keto~Paleo~Low Carb~Diabetic Chef’s Recipes

As I am a Type II diabetic, all recipes on this website are keto-low carb and diabetic friendly.

Cinnamon Flan
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Ingredients
  1. 6 Oz Cream Cheese ROOM Temperature
  2. 6 T Barely Melted Butter + 2 t Smeared In Bottom Of Baking Dish
  3. 6 Eggs ROOM Temperature
  4. ⅓ C Allulose
  5. ¼ t Cinnamon
  6. 12 Medium Strawberries Cut Into At Least 8-12 Pieces Each
  7. 2 T Sugar-Free Syrup Per Person
Instructions
  1. Beat room temperature cream cheese, cinnamon and Allulose.
  2. Slowly add melted butter and mix until smooth, scraping as necessary.
  3. In a separate bowl, beat eggs then slowly add to cream cheese, scraping bowl several times, and making sure there are NO lumps.
  4. Begin heating oven to 360°.
  5. Grease 8”x8” glass baking dish with 2 t butter and put into oven. You want the butter just beginning to brown and the dish hot. Watch it closely or it will blacken and burn.
  6. Pour into heated 8”x8” baking pan and bake for 22-24 minutes. It will not happen immediately but IF your batter was at room temperature it should puff up like a balloon like Yorkshire Pudding only---it might not collapse.
  7. Your finished product should have the color and texture of a firm flan.
  8. 8 Servings
  9. 182 Calories, 5.7g Protein, 16.0g Fat, 2.0g Carbs, 0.3g Fiber, 1.7g Net Carbs
Notes
  1. The "secret" to this fluffy flan is to have everything at room temperature. I don't mean for 15 minutes, I mean for at least 1½-2 hours.
  2. Nutritionals include all ingredients listed.
  3. I'll update if it freezes well if, I can get some in the freezer.
Diabetic Chef's Recipes https://diabeticchefsrecipes.com/

Keto Chicken Piccata

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Low Carb Chicken PiccataLow Carb Chicken PiccataKeto Chicken Piccata. You are looking at that very rare commodity known as a chicken tender.  They are pretty hard to find anymore as they command a higher price because of their uses in restaurants over the last 20 years.  My sweet little neighborhood Beaumont Market got a new (but actually retired) butcher and has decided to order them.  Yes, they are a little more expensive but in my world well worth it, because they are so easily portion controlled and how quickly they cook without drying out.  This can certainly also be made with juicy thigh meat but then you have dark meat.  I have made it known how much I prefer dark chicken meat over white but chicken tenders are a game changer.  I will purchase and eat these for as long as Jim continues to get and sell them and they are perfect for you and your kids fixed any number of ways including Crunchy Deep Fried Chicken Chips. Pretty much everybody knows how much kids like the crummy McNuggets served by McDonald’s but my keto chicken piccata are a terrific healthy alternative.

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry Essentials.  I am NOT sponsor-compensated for recommending a product that I use*** And here, in one tidy package, are over 550 Keto~Paleo~Low Carb~Diabetic Chef’s Recipes

As I am a Type II diabetic, all recipes on this website are keto or low carb and diabetic friendly.

Chicken Piccata
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Ingredients
  1. 12-16 Chicken Tenders Or about 1-1¼ Lbs (Do Not Flatten)
  2. 6 T Olive Oil
  3. 8 T Butter
  4. ⅓ C Lemon Juice Or About 1½ Lemons
  5. ½ C Water (Chicken Stock)
  6. 2 T Chicken Base (Omit If Using Stock)
  7. ¼ C White Wine
  8. ¼ C Capers
  9. Salt & Pepper
Instructions
  1. Heat 3 T olive oil + 3 T butter until butter is browning. Add half of the tenders, cook for 1-2 minutes per side. Set aside. Repeat for 2nd half tenders.
  2. Add wine and reduce by ½.
  3. Add water, chicken base, & lemon and reduce.
  4. Add capers to heat and swirl in remaining butter 1 T at a time.
  5. Plate tenders and spoon sauce over all.
  6. 4 Servings
  7. 531 Calories, 27.0g Protein, 45.6g Fat, 2.4g Carbs, 0.4g Fiber, 2.0g Net Carbs
Notes
  1. You will need to do this as two batches since trying to cook this many tenders would only cool your pan and stew the chicken instead of sauteing it.
Diabetic Chef's Recipes https://diabeticchefsrecipes.com/