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NORTHWOODS COOKS: Eating healthy with Keto recipes

NORTHWOODS COOKS: Eating healthy with Keto recipes

  • January 26, 2021
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Keto Chicken Parmesan

8-oz. skinless, boneless chicken breast

1 egg

1 Tbsp. heavy whipping cream

1-1/2 oz. pork rinds, crushed

1 ounce grated Parmesan cheese

1/2 tsp. salt

1/2 tsp. garlic powder

1/2 tsp. red pepper flakes (optional)

1/2 tsp. ground black pepper

1/2 tsp. Italian seasoning

1/2 cup jarred tomato sauce

1/4 cup shredded mozzarella cheese

1 tablespoon ghee (clarified butter)

Set the oven rack about 6 inches from the heat source and preheat the oven’s broiler.

Slice chicken breast through the middle horizontally from one side to within 1/2 inch of the other side. Open the two sides and spread them out like an open book. Pound chicken flat until about 1/2-inch thick.

Beat egg and cream together in a bowl.

Combine crushed pork rinds, Parmesan cheese, salt, garlic powder, red pepper flakes, ground black pepper, and Italian seasoning in a bowl. Transfer the breading to a plate.

Dip chicken into egg mixture and coat completely. Press chicken into breading and thickly coat both sides.

Heat a skillet over medium-high heat; add ghee. Place chicken in the pan; cook until no longer pink in the center and the juices run clear, about 3 minutes per side. An instant-read thermometer inserted into the center should read at least 165 degrees. Be careful to keep the breading in place.

Transfer chicken to a baking sheet. Cover with tomato sauce and top with mozzarella cheese. Broil until the cheese is bubbling and barely browned, about 2 minutes.

Keto Fathead Bread

This low- to net zero-carb bread can be used for bagels, pizza dough and breakfast bread rolls.

3/4 cup shredded mozzarella cheese

2 oz. cream cheese

1 egg

1/3 cup almond flour

2 tsp. baking powder

1/4 tsp. garlic powder

1/2 cup shredded cheddar cheese

Place mozzarella cheese and cream cheese in a microwave-safe bowl. Microwave on high, 20 seconds at a time, until melted.

Whisk egg in a bowl until beaten. Mix in almond flour, baking powder, and garlic powder until well combined. Work mozzarella mixture into the dough until sticky. Stir in cheddar cheese. Transfer the dough to a sheet of plastic wrap and fold plastic wrap over the dough. Gently work the dough into a ball. Refrigerate for 30 minutes.

Preheat the oven to 425 degrees. Grease a baking sheet or line with parchment paper.

Remove dough from the refrigerator and unwrap. Cut dough into four equal pieces and roll each piece into a ball. Cut each ball in 1/2 to form a top and bottom bun. Place dough, cut-sides down, on the prepared baking sheet. Bake in the preheated oven until golden and set up, 10 to 12 minutes.

Simple Cauliflower Keto Casserole

1/2 head cauliflower florets

1 cup shredded cheddar cheese

1/2 cup heavy cream

1 pinch salt and freshly ground black pepper to taste

Preheat the oven to 400 degrees. Bring a large pot of slightly salted water to a boil and cook cauliflower until tender but firm to the bite, about 10 minutes. Drain.

Combine cheddar cheese, cream, salt, and pepper in a large bowl. Arrange cauliflower in a casserole dish and cover with cheese mixture.

Bake in the preheated oven until the cheese is bubbly and golden brown, about 25 minutes.

Coconut Fat Bombs

1/2 cup coconut oil

2 cups unsweetened coconut

2 Tbsp. honey

1/3 tsp. vanilla extract

1 tablespoon dark chocolate chips

Place coconut oil in a large microwave-safe bowl; warm in the microwave, about 1 minute. Stir in coconut, honey, and vanilla extract. Form into balls and place on a freezer-safe plate. Freeze until solid, about 10 minutes.

While fat bombs are chilling, melt chocolate chips in a microwave-safe bowl in the microwave, about 1 minute. Drizzle melted chocolate over fat bombs. Return to the freezer until chocolate is set, about 10 minutes more.

Keto Peanut Butter Cookies

1 cup peanut butter

1/2 cup low-calorie natural sweetener

1 egg

1 tsp. sugar-free vanilla extract

Preheat the oven to 350 degrees. Line a baking sheet with parchment paper.

Combine peanut butter, sweetener, egg and vanilla extract in a bowl. Mix well until a dough is formed.

Roll dough into 1-inch balls. Place on the prepared baking sheet and press down twice with a fork in a criss-cross pattern.

Bake in the preheated oven until the edges are golden, 12 to 15 minutes. Cool on the baking sheet for 1 minute before removing to a wire rack to cool completely.

Readers are invited to submit four to five of their favorite recipes to enjoy, along with a note about what makes them special. Send recipes to or by mail to the Park Rapids Enterprise, 203 Henrietta Ave. North, Park Rapids, MN 56470 and they may appear in a future issue.

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