Southern Keto
Page 11
4 ounces white mushrooms, sliced
4 ounces cream cheese (½ cup), softened
1 cup beef broth
¼ cup heavy whipping cream
¼ cup water
1 tablespoon Worcestershire sauce
Salt and ground black pepper
½ cup sour cream
1. In a large skillet over medium heat, cook the ground beef with the onions, garlic, and mushrooms, crumbling the meat with a large spoon it as cooks, until the meat is browned and the onions are softened and translucent, about 10 minutes. Drain the fat, if necessary.
2. Stir in the cream cheese and cook until melted. Add the broth, cream, water, and Worcestershire sauce and stir to combine. Continue to simmer for 5 minutes.
3. Season to taste with salt and pepper. Stir in the sour cream and serve. Leftovers can be stored in an airtight container in the refrigerator for up to 5 days.
Southern Fish Fry
yield: 4 servings
prep time: 20 minutes
cook time: 20 minutes
You need something to go with those Hushpuppies (here), right? Fried fish and hushpuppies were made for one another. I think it’s time for a fish fry! You can find my sample menu on here.
High-quality oil, for frying
1 pound white fish fillets
½ cup finely crushed pork rinds
½ cup grated Parmesan cheese
1 large egg
2 tablespoons heavy whipping cream
FOR SERVING:
Lemon wedges
½ cup Tartar Sauce (here)
1. Attach a candy thermometer to a Dutch oven or other large heavy pot, then pour in 3 inches of oil and set the pot over medium-high heat. Heat the oil to 350°F.
2. While the oil is heating, pat the fish dry and set aside. In a shallow dish, combine the pork rinds and Parmesan cheese. In another shallow dish, whisk together the egg and cream.
3. Dip a fish fillet into the egg mixture and coat both sides, allowing the excess to drip back into the bowl. Gently press the pork rind mixture onto both sides of the fish. Repeat with the remaining fillets. Refrigerate the breaded fish for 10 minutes.
4. Working in small batches, fry the fish for about 2 minutes per side, until the outside is golden brown and the inside is opaque and flaky. Serve immediately with lemon wedges and tartar sauce.
SPECIAL EQUIPMENT: Candy thermometer
Barbecue Chicken Drumsticks
yield: 4 servings
prep time: 5 minutes
cook time: 1 hour
My family thinks these drumsticks are finger-licking good! You can use store-bought sugar-free barbecue sauce, but they’re really yummy when made with my homemade barbecue sauce.
10 to 12 large chicken drumsticks (about 1 pound)
Salt
1 cup Easy BBQ Sauce (here), divided
1. Preheat the oven to 400°F. Line a sheet pan with parchment paper.
2. Place the drumsticks in a single layer on the lined sheet pan. Lightly sprinkle both sides of the chicken with salt, then brush both sides with ½ cup of the BBQ sauce.
3. Bake for 30 minutes, then remove from the oven, turn the chicken over, and brush the chicken with the remaining ½ cup of BBQ sauce. Return to the oven and bake for 30 more minutes or until cooked through. To determine doneness, pierce the meat to the bone; if the juices run clear, it’s done.
4. For crispier skin, turn the oven to broil and broil the chicken for 1 to 2 minutes, watching carefully so that it doesn’t burn. Serve immediately. Leftovers can be stored in an airtight container in the refrigerator for up to 5 days.
Reverse Sear Garlic Rosemary Rib-Eye Steaks
yield: 2 servings
prep time: 5 minutes, plus 30 minutes for the steaks to come to room temperature and 15 minutes to rest
cook time: 27 minutes
We are blessed to have an abundance of grass-fed beef that is raised locally by friends of ours. This preparation method has you slow-cook the steaks in the oven before finishing them off with a hot sear. Reverse searing creates wonderfully juicy medium-rare meat, and it’s my family’s favorite way to eat steak. The extra time it takes to cook steaks this way is worth it. The herbed browned butter spooned over the top makes this dish extra decadent.
2 (6-ounce) bone-in rib-eye steaks (1½ inches thick)
Salt and ground black pepper
2 tablespoons salted butter
2 fresh rosemary sprigs
2 cloves garlic, minced
1. Take the steaks out of the refrigerator. Generously salt and pepper both sides of the steaks. Allow to sit at room temperature for 30 minutes.
2. Preheat the oven to 275°F. Line a sheet pan with foil and place a wire cooling rack on top.
3. Place the steaks on the rack on top of the foil-lined pan. Bake for 25 minutes or until the internal temperature of the meat reaches 125°F. Remove from the oven and let rest for 15 minutes.
4. Preheat a cast-iron skillet over medium-high heat. Put the butter in the hot pan; it will melt quickly. Place the steaks in the skillet and hard sear the first side for 1 minute (see Note), then flip the steaks. Add the rosemary and garlic to the pan and swirl it around. Hard sear the steaks for 1 more minute, tilting the pan to spoon the melted butter and herbs over them. Serve immediately.
Notes:
A hard sear involves cooking meat at a high temperature to form a crust while cooking the inside as little as possible. Use a cast-iron skillet for best results.
Cajun Sausage and Rice
yield: 4 servings
prep time: 10 minutes
cook time: 25 minutes
If you enjoy spicy food, then this dish is for you! It’s one of my husband’s favorites. So easy to prepare, it makes a great weeknight meal.
2 tablespoons avocado oil
14 ounces fully cooked andouille sausage, sliced
½ cup diced onions
½ cup diced green bell peppers
1 rib celery, diced
1 (12-ounce) bag frozen riced cauliflower
1 cup vegetable broth
1 teaspoon Creole Seasoning (here)
1 bay leaf
1. Heat the oil in a large, deep skillet over medium heat. Brown the sausage for 2 to 3 minutes. Add the onions, green peppers, and celery to the skillet and cook until the vegetables are tender and the onions are translucent.
2. Add the cauliflower, broth, Creole seasoning, and bay leaf to the skillet. Continue cooking, stirring occasionally, until the cauliflower is tender.
3. Reduce the heat to low and simmer for 10 more minutes, until the mixture is slightly thickened. Remove the bay leaf before serving.
Slow Cooker Bourbon Chicken
yield: 4 servings
prep time: 10 minutes
cook time: 2 to 3 hours
Bring a taste of the South to your table with this spirited chicken dish. It’s sweet and savory, and the best part is how easy it is to make!
1 pound chicken tenderloins
2 cloves garlic, minced
¼ cup gluten-free soy sauce
¼ cup bourbon
¼ cup sugar-free ketchup
¼ cup brown sugar substitute
1 tablespoon apple cider vinegar
1 teaspoon ginger powder
½ teaspoon xanthan gum (see Note)
1 recipe Basic Caulirice (here), for serving (optional)
Sliced green onions, for garnish (optional)
1. Grease the inside of a slow cooker with oil. Place the chicken in the slow cooker.
2. In a small bowl, combine the garlic, soy sauce, bourbon, ketchup, brown sugar substitute, vinegar, and ginger powder. Stir to blend well. Pour the mixture evenly over the chicken.
3. Place the lid on the slow cooker and cook on low for 2 to 3 hours, until the chicken is no longer pink in the center. Remove the chicken from the slow cooker and shred with two forks.
4. If using the xanthan gum, stir it into the juices in the slow cooker. Turn the slow cooker up to hi
gh for 5 minutes and stir frequently until the sauce has thickened.
5. Return the chicken to the slow cooker and stir to coat the meat in the sauce. Serve over caulirice and garnish with sliced green onions, if desired.
Notes:
If you don’t have xanthan gum on hand, you can leave it out. It won’t affect the flavor of the dish; it just acts as a thickener for the juices.
Fried Chicken
yield: 4 servings
prep time: 15 minutes
cook time: 35 minutes
Is there anything more Southern than fried chicken? I grew up in Kentucky, and that’s where the world-famous fried chicken restaurant chain originated. (A little reminder: KFC stands for Kentucky Fried Chicken.) The truth is, however, that most Southerners I know prefer fried chicken from a regional chain called Lee’s Famous Recipe; it is fried chicken from Lee’s, not KFC, that shows up at potlucks and impromptu family gatherings. All my family members love my low-carb recipe, by the way, including my very picky son. You might have thought that you couldn’t have fried chicken on keto, but this recipe will change your mind!
High-quality oil, for frying
2 large eggs
¼ cup heavy whipping cream
¼ cup water
1 cup whey protein powder (unflavored and unsweetened)
1 tablespoon paprika
1 teaspoon ground black pepper
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon salt
4 bone-in, skin-on chicken breast halves or thighs, or 8 drumsticks (1¾ to 2¾ pounds)
1. Attach a candy thermometer to a Dutch oven or other large heavy pot, then pour in 3 inches of oil and set the pot over medium-high heat. Heat the oil to 350°F.
2. While the oil is heating, beat the eggs, cream, and water together in a shallow dish.
3. Put the whey powder, spices, and salt in a gallon-sized resealable plastic bag. Seal and gently shake.
4. Dip both sides of a chicken piece in the egg mixture, allowing the excess to drip back into the bowl, then place the chicken in the bag with the spice mixture. Repeat with one or two more pieces of chicken, depending on the size of the pieces. Seal the bag and gently shake to coat the chicken. Repeat until all the chicken pieces are coated.
5. Working in small batches, fry the chicken, turning with tongs every 1 to 2 minutes, until the skin is deep golden brown and a meat thermometer inserted into the thickest part of the chicken registers 165°F, 10 to 12 minutes. Use the tongs to remove the chicken from the pot and transfer it to a wire rack. Repeat with the remaining chicken. Allow the fried chicken to rest for 10 minutes before serving.
SPECIAL EQUIPMENT: Candy thermometer
Notes:
Do not use an air fryer for this recipe! The whey protein powder requires hot oil for the right results. Though it’s not a traditional breading, whey powder gives breaded and fried foods a light and crispy texture, making it perfect for this fried chicken recipe.
Barbecue Pulled Pork Pizza
yield: 4 servings
prep time: 20 minutes
cook time: 30 minutes
The crust of this Southern-themed pizza is made with the famous keto mozzarella dough. I’ve found that chilling the dough before rolling it out makes it easier to work with. Don’t be intimidated by making your own pizza crust; it takes a few extra steps, but it’s worth it!
CRUST:
2 cups shredded mozzarella cheese
2 ounces cream cheese (¼ cup)
¾ cup finely ground blanched almond flour
1 large egg
2 teaspoons baking powder
1 teaspoon garlic powder
TOPPINGS:
½ cup Easy BBQ Sauce (here), plus extra for serving
1 cup shredded mozzarella cheese
1 cup shredded Slow Cooker Pulled Pork (here) or store-bought pulled pork
2 mini sweet peppers, sliced
1. Preheat the oven to 425°F.
2. Make the crust: Put the mozzarella and cream cheese in a large microwave-safe bowl. Microwave for 90 seconds, stirring every 30 seconds. Remove from the microwave and stir until melted and smooth.
3. Add the almond flour, egg, and baking powder to the cheese mixture and stir to combine. Microwave for 10 seconds and stir again. Using your hands, mix the ingredients until they’re completely combined and a firm dough comes together. If the dough sticks to your hands, put a little olive oil on your hands and continue. Place the dough in the refrigerator for 10 minutes.
4. Remove the dough from the refrigerator and place it between two sheets of parchment paper. Use a rolling pin to roll the dough to a ¼-inch thickness in your desired shape. Remove the top sheet of parchment.
5. Leaving the crust on the bottom sheet of parchment paper, transfer it to a pizza pan or baking sheet. Use a fork to lightly prick holes throughout the crust. Par-bake the crust for 10 minutes, then remove it from the oven and use a fork to pop any bubbles that have formed. Return the crust to the oven and bake until golden brown, 5 to 8 more minutes. Leave the oven on.
6. Spread the BBQ sauce evenly over the par-baked crust. Top the sauce with the mozzarella, pulled pork, and sliced peppers. Bake the pizza for 10 minutes or until the cheese is melted. Serve with additional BBQ sauce.
Salmon Patties
yield: 6 patties (2 per serving)
prep time: 10 minutes, plus 20 minutes to chill
cook time: 24 minutes
Growing up, salmon patties were one of my favorite foods to find left over on the stovetop when I visited my grandparents. That and potato soup! My grandma made the best salmon patties, and I’m pretty sure they had crushed crackers in them. You can eat these salmon patties without worrying about hidden carbs!
1 (14¾-ounce) can wild-caught pink salmon
1 large egg
¼ cup finely ground blanched almond flour
¼ cup grated Parmesan cheese
2 tablespoons mayonnaise
1 tablespoon finely chopped onions
1 tablespoon chopped fresh chives
1 tablespoon dried parsley
1 teaspoon freshly squeezed lemon juice
½ teaspoon ground black pepper
¼ teaspoon garlic powder
¼ teaspoon salt
High-quality oil, for frying
Sliced fresh chives, for garnish (optional)
1. Drain the salmon and put it in a large mixing bowl. If you prefer, remove any pieces of skin or bone.
2. To the bowl, add the egg, almond flour, Parmesan cheese, mayonnaise, onions, chives, parsley, lemon juice, pepper, garlic powder, and salt. Use a spoon to thoroughly combine the ingredients.
3. Shape the salmon mixture into 6 equal patties. Place the salmon patties in the refrigerator for 20 minutes. This will help them hold together better when cooked.
4. Heat enough oil to cover the bottom of a medium-sized skillet. Over medium-high heat, pan-fry the patties in two batches for 5 to 6 minutes on each side, until golden brown. Serve immediately. Garnish with more chives, if desired.
Pizza-Stuffed Peppers
yield: 4 servings
prep time: 20 minutes
cook time: 25 minutes
My husband isn’t a picky eater, but there are two foods he’s always told me he won’t eat: stuffed peppers and any preparation of eggplant. Well, I changed his mind with these pizza-stuffed peppers! It turns out that he’s not a fan of stuffed green peppers, but any other color is fine. And you can’t go wrong with a pizza-inspired filling!
1 pound Italian sausage, casings removed
1 cup marinara sauce
4 bell peppers (red, orange, yellow, or a combination)
1 cup shredded mozzarella cheese
16 slices pepperoni
Italian seasoning, for sprinkling
Grated Parmesan cheese, for garnish
1. In a medium-sized skillet over medium heat, cook the sausage until browned and no longer pink, crumbling th
e meat with a large spoon as it cooks. Drain the fat, if necessary. Stir in the marinara sauce and set aside.
2. Preheat the oven to 375°F. Line a sheet pan with parchment paper.
3. Cut each pepper in half lengthwise and remove the seeds. Fill the pepper halves with the sausage mixture, then top each pepper half with 2 tablespoons of the mozzarella and 2 slices of pepperoni. Sprinkle each pepper half with Italian seasoning.
4. Bake for 20 to 25 minutes, until the peppers are tender and the cheese is bubbly. Garnish with grated Parmesan.
Butter Roasted Turkey
yield: 12 servings
prep time: 20 minutes
cook time: 3 hours 30 minutes
My husband makes this turkey every year for Thanksgiving, and it is the star of our Southern table. No dry turkey here; it’s so moist and tender!
1 (12-pound) whole turkey
¾ cup (1½ sticks) unsalted butter, cut into 1-tablespoon portions
4 cups chicken broth
¼ cup finely chopped onions
¼ cup chopped fresh flat-leaf parsley
2 tablespoons seasoning salt