NORTHWOODS COOKS: Maintaining a healthy diet with Keto recipes


Keto Chicken Parmesan

8 ounces. Skinless and boneless chicken breasts

1 egg

1 tablespoon. fat whipped cream

1-1 / 2 oz. Rinds, crushed

1 ounce of 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 spice

1/2 cup tomato sauce

1/4 cup of grated mozzarella cheese

1 tablespoon of ghee (clarified butter)

Set the oven rack about 6 inches away from the heat source and preheat the grill of the oven.

Cut the chicken breast horizontally through the middle from one side to a space of 1 cm to the other side. Open the two pages and spread them out like an open book. Pound chicken flat to about 1/2-inch thick.

Whisk egg and cream in a bowl.

Combine the chopped rind, parmesan, salt, garlic powder, red pepper flakes, ground black pepper and Italian seasoning in a bowl. Transfer the breading to a plate.

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

Heat a pan over medium to high heat. Add the ghee. Put the chicken in the pan. Cook until the center is no longer pink and the juices are clear, about 3 minutes per side. An instantly readable thermometer in the center should read at least 165 degrees. Make sure to hold the breading in place.

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

Keto Fathead Bread

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

3/4 cup crushed mozzarella cheese

2 ounces. cream cheese

1 egg

1/3 cup almond flour

2 TEA SPOONS. baking powder

1/4 tsp. Garlic powder

1/2 cup of grated cheddar cheese

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

Whisk the egg in a bowl until it is beaten. Mix in the almond flour, baking powder and garlic powder until everything is well mixed. Work the mozzarella mixture into the batter until it is sticky. Stir in cheddar cheese. Transfer the dough onto a sheet of plastic wrap and fold the plastic wrap over the dough. Carefully work the dough into a ball. Store in the refrigerator for 30 minutes.

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

Take the dough out of the refrigerator and unpack. Cut the 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 the dough with the cut side down on the prepared baking sheet. Bake in the preheated oven until golden brown and set up for 10 to 12 minutes.

Easy cauliflower keto casserole

1/2 head cauliflower flowers

1 cup of grated cheddar cheese

1/2 cup of heavy cream

1 pinch of salt and freshly ground black pepper to taste

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

Combine the cheddar cheese, heavy cream, salt, and pepper in a large bowl. Place the cauliflower in a baking dish and cover with the cheese mixture.

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

Coconut fat bombs

1/2 cup coconut oil

2 cups unsweetened coconut

2 TBSP. honey

1/3 tsp. Vanilla extract

1 tablespoon of dark chocolate chips

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

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

Keto Peanut Butter Cookies

1 cup of peanut butter

1/2 cup low calorie natural sweetener

1 egg

1 teaspoon. sugar-free vanilla extract

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

Mix the peanut butter, sweetener, egg, and vanilla extract in a bowl. Mix well until a batter forms.

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

Bake in the preheated oven for 12 to 15 minutes until the edges are golden brown. Allow 1 minute to cool on the baking sheet before placing it on a rack to cool completely.

Readers are invited to submit four to five of their favorite recipes for enjoyment, along with a note on what makes them special. Send recipes to or email Park Rapids Enterprise, 203 Henrietta Ave. North, Park Rapids, MN 56470, and may appear in a future issue.