Almond Meal Crusted (Baked!) Chicken Nuggets

Screen Shot 2015-02-21 at 3.48.30 PM.png

Ingredients:

  • 8 oz chicken breast or chicken tenders
  • 1 egg (beaten) or 3 egg whites
  • 1/4 cup almond meal
  • Spices - 1 tsp of each:
    • Paprika
    • Garlic powder
    • Onion powder
    • Salt
    • Pepper

Directions:

  1. Preheat oven to 375F
  2. Prepare crust mixture by combining almond meal and spice mixture.
  3. Cut chicken breast into two inch thick pieces.
  4. Lightly coat the chicken pieces in egg whites or egg
  5. Cover in the crust mixture.
  6. Place nuggets on a baking sheet (use parchment paper to avoid stickiness) and bake for around 20-30 minutes or until chicken is done cooking.

Vegetable Tian Recipe

There's no better way to embrace the natural flavors of summer vegetables than in a vegetable tian dish. The vegetables are sliced thin, seasoned with salt and pepper, and baked with a crusty cheese topping. Enjoy!

IMG_9623.JPG

Ingredients

  • 1 zucchini
  • 1 yellow squash
  • 1 onion
  • 1 russet potato
  • 1 tomato 
  • salt & pepper
  • spray olive oil
  • 1-2 garlic clove(s)
  • 1 cup shredded low-fat mozzarella cheese

Directions

  1. Preheat oven to 400F.
  2. Finely mince onion and garlic and pan fry until soft.
  3. Spray a baking dish with olive oil and evenly spread out onion/garlic mixture.
  4. Slice zucchini, squash, tomato, and potato into thin slices.
  5. Place thinly sliced vegetables into the baking dish vertically. 
  6. Bake for 30 minutes.
  7. Remove and spread 1 cup shredded low-fat mozzarella cheese and return to oven and bake for an additional 15 minutes or until cheese is golden brown and crusty. 

Easy Coconut Chia Seed Pudding

coconutchiapudding.png

Since making the decision to experiment with a ketogenic diet, I have been incorporating chia seeds into many of my meals. Chia seeds are packed with healthy omega 3 FA, and since they're carbohydrate content is primarily fiber, they have a low net carbohydrate value. In general, dietary fiber is not a significant source of usable energy in the body because fiber resists hydrolysis by digestive enzymes. Fiber doesn't provide energy to the body in the form of glucose, but will provide calories in the form of usable short-chain FAs as a byproduct of fermentation in the colon.  Fiber delays gastric emptying which effectively increases and prolongs satiety -- we feel fuller for longer periods of time.

You can mix them in with smoothies, oatmeal or yogurt, or sprinkle them on top of salads. There are multiple modes of chia seed concoctions, but pudding is amongst my favorite. 

Ingredients:

  • 3-4 tbsp Chia seeds
  • 1/2 cup coconut milk
  • Stevia to taste

Directions:

  1. Combine chia seeds with coconut milk and stevia. Mix well and let the chia seeds soak up the liquid in the fridge for around 2 hours. The longer they're soaking, the more chia seed goodness will get absorbed. 

For more information on the benefits of fiber, visit Mark's Daily Apple