Low Carb/Keto Recipe Thread

[Mike CHS]

Here is the recipe and I'm adding a link to the site that we got it. As I said in the previous post, these take some time to cook to get the right texture but they are worth every minute of the time:

https://www.recipetineats.com/truly-crispy-oven-baked-buffalo-wings-my-wings-cookbook/

This recipe uses a technique discovered by Cook's Illustrated to make chicken wings in the oven that come out so crispy that it's hard to believe they aren't deep fried. Tossed in a classic hot sauce and served with a side of blue cheese dip and celery sticks and you have one of the most genius food combinations this world has ever seen!
Prep Time15 mins
Cook Time1 hr 10 mins
Total Time1 hr 25 mins
Course: Chicken Wings, Party Food
Cuisine: American
Keyword: Baked chicken wings, Buffalo Wings
Servings: 8
Calories: 476kcal
Author: Nagi | RecipeTin Eats
Ingredients
Crispy Baked Wings

• 4 lb / 2 kg chicken wings, wingettes & drumettes (Note 1)
• 5 teaspoons baking powder (NOT baking soda / bi-carb soda) (Note 2)
• 3/4 teaspoons salt

Sauce

• 4 tbsp / 60g unsalted butter, melted
• 1/2 cup Frank’s Original Red Hot Sauce (Note 3)
• 1 tbsp brown sugar
• 1/4 tsp salt

Blue Cheese Dip

• 1/2 cup crumbled blue cheese, softened (I use gorgonzola)
• 1/2 cup sour cream
• 1/4 cup mayonnaise
• 1 clove small garlic, minced
• 1 - 3 tbsp milk
• 2 tbsp lemon juice
• 1/2 tsp salt
• Black pepper

To Serve

• Celery sticks
• Lots of beer

Instructions
Crispy Baked Wings

• Lay the wings on a rack on a rimmed baking tray and let them dry in the fridge overnight. Alternatively, pat them dry with paper towels.
• Preheat the oven to 250F / 120C (all oven types - standard/convection/fan). Put one oven shelf in the lower quarter of the oven and one in the top quarter.
• Place the wings in a large ziplock bag. Add the baking powder and salt. Shake the bag to coat the wings evenly.
• Line the tray with foil. Spray the rack on the baking tray with oil. Place the wings skin side up on the rack (ok if snug, they shrink). Bake on the lower shelf in the oven for 30 minutes.
• Then move the tray up to the higher shelf and turn the oven up to 425F / 220C. Bake for a further 40 to 50 minutes, rotating the tray halfway through. The wings do not need to be turned over. The wings are ready when they are dark golden brown and the skin is very crispy.
• Toss with Hot Sauce and serve immediately with Blue Cheese Dip and celery sticks. They can be served plain, with a dipping sauce or tossed in sauce.

Sauce

• Whisk together the Sauce ingredients. Keep warm or reheat just prior to using.

Blue Cheese Dip

• Mash the blue cheese with sour cream until smooth (or to your taste).
• Add remaining ingredients and mix well until combined, using milk to get it to the consistency you want.
• Store in the fridge until required. Remove from the fridge 15 minutes before serving.

Notes
1. Wings - While this recipe can be used for whole chicken wings, I prefer to cut them into wingettes and drumettes to make them easier to eat. See below for how to cut wings. You will need 2.15kg / 4.3 lb of whole wings to make 2kg/4lb of wingettes and drumettes, after taking into account the wing tips which are discarded. 2. Baking powder - Use aluminium free baking powder, if you can find it, the flavour is neutral. If you can't find it, it's totally fine - just be sure to toss the wings well to coat evenly, you do not want thick patches of the baking powder anywhere. Baking powder is the secret to outrageously crispy baked wings, discovered by Cooks' Illustrated / America's Test Kitchen. DO NOT mistake with baking soda /bi-carbonate soda - if you use baking soda accidentally, it is inedible. 3. Franks Hot Sauce - If you are in Australia, you can find Frank's Hot Sauce at Coles and Woolworths in the section where tomato sauce, tabasco etc are. It costs around the same as other hot sauces. If you can't find Franks, then any other hot sauce will do just fine. Even sriracha works - just add 1 tsp of sugar. 4. General notes:* Salt - only a small amount is required, it's a phenomenon I can't explain but this small amount perfectly seasons 2kg/4lb of wings using this baking method.* These shrink when baked because the fat under the skin renders out (melts) which is how these become super crisp. So they can be snug on the rack.* They are JUICY not dry, despite the long cook time. This is because the first bake at the lower temp barely cooks them, it only melts the fat.* These bake to a golden brown, not a deep golden brown. You will know they are done because the skin will be lovely and crispy. 5. Source: The recipe for the wings is from Cook's Illustrated "Meats Book" cookbook. The sauce recipe is my own. 6. To reheat: Allow to cool, then cover and refrigerate - do not coat with sauce. The skin will wrinkle and soften. Preheat oven to 200C/390F. Spread wings out on tray, skin side up, and bake for 5 to 8 minutes or until the skin puffs up so the wrinkles smooth out and becomes crisp again. 7. Make Ahead: These stay crispy for as long as the wings are warm, so around 20 – 30 minutes. The skin stays crispy for around 10 – 15 minutes after tossing in the sauce, then after that they start to soften but not go soggy, up to around 30 minutes. If you reheat after tossing in sauce, they go soggy. 8. Comprehensive FAQ is available in the original Truly Crispy Oven Baked Wings. 8. Oven Baked Buffalo Wings nutrition for just plain crispy wings (419 cal) and including the hot sauce (476 cal), both assuming 8 servings. Note that the wings have been adjusted to reflect the amount of fat that is rendered out (I measured the fat I poured off the tray ).
Nutrition
Serving: 247g | Calories: 476kcal | Carbohydrates: 3.1g | Protein: 63.3g | Fat: 22g | Saturated Fat: 8.1g | Cholesterol: 210mg | Sodium: 1195mg | Potassium: 934mg | Sugar: 1.3g | Vitamin A: 2% | Calcium: 20% | Iron: 16%

 

[Devonviolet]

Rutabagas have almost no taste raw but they get almost a sweet potato taste when cooked.

According to My Fitness Pal, one cup of cooked Rutabega has 15g of carbs.

 

[Devonviolet]

WOW @Mike CHS, those crispy wings sure look good! And really low carb! It says it is 8 servings. So, how many wing pieces would that come to per serving?

 

[Rammy]

We did a couple of batches of chicken wings last night, one using coconut flour and the other with no flour with both being done in the oven so they were both pretty low carbs. I must have thrown the recipe away but I'll dig it up and post it as the batch not breaded was some of the best chicken wings I have ever had.

We stopped at KFC after my annual wellness check with my doctor and using the Myfitnesspal link see that I about undid all of the good done in the last few weeks.

Bad, Mike! Bad, Mike!

 

[Mike CHS]

We looked at several different recipes and I'm pretty sure it counts each piece of the wing as one.

Also, I know rutabagas are high in carbs but I'm keeping my total day count down but 15 compared to the whole day is relatively low for me.

 

[Mike CHS]

According to My Fitness Pal, one cup of cooked Rutabega has 15g of carbs.

I'm also finding several sites that don't agree with My Fitness Pal on several things but it's been right on for several. I looked at a couple of sites and they are showing rutabagas as 4-7 gms of carbs for 1/2 cup which I find ok for a somewhat starchy food.

 

[Devonviolet]

Now that I am past thee hunger stage and losing weight, I am getting serious about the low carb diet - not Keto. I’m starting to revisit the recipes here, on this thread, for ideas, because there are times I don’t know what to eat.

I get daily emails from Dr. Mercola, about health issues. Some I read, and some I read the synopsis and delete. The one today turned out to be very interesting, about the importance of glycine, for multiple body systems and overall health. The bottom line (for me) was that you can buy a glycine supplement ($$$) or better yet, you can get your glycine from your food. I prefer food ala my quote: “Let food be your medicine”.

From what I have read, there is no upper limit for a safe amount of glycine (although that I saw a suggestion of 15-65g of glycine was reasonable). Most people get about 2g per day, which really isn’t enough for optimal health.

So, I started looking online for food sources of glycine. It turns out that plain organic beef gelatin powder is 30% glycine, which is the highest food sourcee of glycine in the world.

There are actually three ways to get glycine:
1. Bone broth (the best way)
2. Beef gelatin
3. Collagen Peptides (as opposed to just collagen)
Both have glycine and multiple health benefits. The 2 real differences between the two are:
1. The gelatin is long chain amino acid, and collegen peptide is a short chain amino acid.
2. Gelatin gels and collegen peptide doesn’t.

So, then I started looking for low carb ways to use gelatin. I ultimately found recipes for Aspic. I couldn’t find a recipe I like, that was low carb. So, I got some ingredients out and started making up my own recipe. According to My Fitness Pal, it fits nicely within my low carb diet, and it is quite tasty! I’m thinking it would make a nice, safe, mid-meal snack. So, I thought I would share it with you.

Pork or Chicken Aspic

4 cups broth or stock from cooking meat (or organic broth from the store)
8 tsp organic gelatin powder
3/4 Cup cook chicken or pork, chop finely
1 Tbsp of healthy fat (coconut oil, rendered lard, grapeseed oil, etc)
1 medium onion, medium chop
1 Tbsp water
1 cup greens (Collards, Spinach, Kale or other greens of choice)
1 Tbsp minced garlic
1/2 tsp sea salt
1/4 tsp Southwest seasoning

Directions

Pour about 1-1/2 cups of the broth into a medium size bowl and gradually sprinkle gelatin on top. As the gelatin absorbs the liquid, stir it in, so you can sprinkle a little more. Do this until all of the gelatin is incorporated into the broth

Pour remaining broth into a sauce pan on the stove and heat until hot. It is not necessary to boil it. Turn heat off.

Add the hydrated gelatin to the broth and stir until dissolved. This is plain aspic.

Pour the aspic into an 8x8” cake pan and place in the refrigerator for approximately 1 hour, to slightly gel.

Melt fat in a fry pan and add onions and 1 Tbsp water, over medium heat. Place lid on the pan. Lower heat and simmer for approximately 3-4 minutes, until the onions are tender. Remove lid, increase heat to medium high, and stir until onions are slightly browned.

Lower head to medium. Add minced garlic and stir until it becomes opaque. Over heating garlic makes it bitter.

Chop greens to about 1/2” and add to onions. Stir for 3-4 minutes until greens are tender. You can use frozen, chopped greens. However, they should be heated in the microwave for about 1-1/2 to 2 minutes, to soften before stirring into the onions.

Add salt and Southwest Seasonings, and stir to combine. If you don’t have Southwest seasoning, you could use a few sprinkles of chili powder, paprika and cumin (to equal approximately 1/4 tsp).

When finished cooking the vegetables, check the aspic, to see if it has slightly gelled. If so, add the chopped meat and vegetables and stir to combine.

Return pan to the refrigerator for 2+ hours, until firm. Cut into 8 squares to serve.

Calories: 69 Carbs: 4 Fat: 3 Protein: 7 Sodium: 588

 

[Mike CHS]

That is some interesting reading and Thank You for the recipe.

 

[Devonviolet]

Here are two articles that I found.

This is the Dr. Mercola article. It gets a bit scientific, but if you keep going, you will find the info on glycine, which is more in layman’s terms.

https://articles.mercola.com/sites/...190204Z1_UCM&et_cid=DM265574&et_rid=536493587

This link is an article talkiing about the difference between gelatin and collogen. It also gives the health benefits of both:

https://blog.kettleandfire.com/gelatin-vs-collagen

 

[Ridgetop]

It is interesting that the rutabagas have more carbs than I thought. However, since none of us liked them, it is not a problem. I am going to mash them up with the liquid from the lamb stew and give it to the dogs in their kibble. they will like it (I hope) and I can preen about making homemade dog food. LOL

DH has been sticking to his no carb diet, and has now lost 20 lbs. He thinks. He wore the same outfit he wore several weeks ago to the first doctor and the scale said he was 20 lbs less. BUT it was not the same doctor nor the same scale so . . . . He is eating less and his stomach is shrinking in that he is not so hungry. He is drinking bouillon when he is hungry which has few calories but a ton of salt. I am eating the same as he is, but do put heavy cream on stuff. I have only lost half a pound but am not really dieting so at least I haven't gained.

I am considering the cattle rod, Baymule . . . . I am pretty sure I can order one from Jeffers! I think I need a shock collar for myself though.