Hey ! I hope you are doing well. I am writing this on a very nice rainy morning where I live and I had a few thought roll into my head. What is one way I can incorporate rainy days into my meals this week? So the answer that I came up with is that all of the meals that I provide this week are ones that would be perfect to do with the family! So grab your kids or your significant other and start cooking! Personally my girlfriend decided she was going to take a trip to Florida for business without me:( but I am still cooking! If you are viewing on a phone I would recommend you switch to a computer or tablet for better viewing.

Alright here is this weeks recipes! Remember that this week we have 5!!!!! So this will be a little bit of a longer email. All of the links provided are to products that you can purchase, they are all affiliate links, but are from trusted brands. Some of the grocery items I would not recommend you purchase on amazon, but if you do not know what something is there is probably a link for it.

1) Buffalo Chicken Tenders

• Chicken Tenders
• Pork Rinds
• Mayonnaise
• Unsalted Butter
• Blue Cheese Crumbles

Facts

• 395 calories,
• 28.1g fat,
• 0.6g total carbs (0.4g net carbs), and
• 39.1g protein

Before

1. After breading the tenders, transfer them to a parchment paper-lined baking sheet or wire rack and freeze them until solid, about 4 hours.
2. After fully frozen, transfer frozen tenders to a storage bag and transfer storage bag and freeze for up to 4 months.
3. When you’re ready to cook them, bake right from frozen at 425 degrees until cooked to internal temperature of 165 degrees, about 15-20 minutes.

• Preheat oven to 425 degrees and place baking rack atop a foil-lined baking sheet. Generously coat baking rack in nonstick cooking spray.
• Using paper towels, pat chicken tenders dry. Set aside.
• In a small mixing bowl, combine crushed pork rinds, thyme, paprika, garlic powder, salt, onion powder, pepper, and cayenne pepper. Whisk together until fully incorporated. Transfer half of dry ingredients to a shallow dish, keeping remaining half of spices in mixing bowl.
• In a separate small mixing bowl, whisk together 1 tbsp (15mL) hot sauce, mayonnaise, and eggs.
• One at a time, dip chicken tender into the egg mixture, then dredge chicken into dry ingredient mixture, flipping chicken tender over multiple times to fully bread chicken in dry ingredient mixture.
• Transfer breaded chicken to a prepared baking rack. After the first half of dry ingredients have been used, transfer remaining half to another shallow dish (this is done to avoid dry ingredients clumping together after coming into contact with egg mixture). Continue breading remaining chicken tenders.
• Bake chicken tenders until internal temperature reaches 165 degrees, about 15 minutes, depending on the thickness of chicken tender.
• To a large pan over medium heat, melt butter. Add remaining ½ cup + 3 tbsp (165mL) hot sauce and stir into melted butter until well-incorporated. Add baked chicken tenders and toss until coated in sauce. Serve chicken tenders topped with blue cheese crumbles and chives.

Rest of pictures

2) Chicken Bacon Ranch Taquitos

Ingredients

Meat

• 1/4 cup Bacon, cooked
• 1 1/2 cups Chicken, cooked

Produce

• 1 tsp Green onion

Condiments

• 1 tbsp Ranch dressing, low carb

Dairy

• 6 slices Mozzarella cheese

Directions

1. Combine the chicken, bacon, ranch and green onions, set aside.
2. Preheat your oven to 350 degrees. Line a large baking sheet with a silicone baking mat.
3. Place the mozzarella slices on the silicone baking sheet. Bake 5-7 minutes.
4. When the edges have browned and the cheese is bubbly remove from the oven. Allow them to cool about 1 minute, just so they cool enough you can handle, but still very pliable.
5. Place the chicken bacon ranch mixture on the edge of one slice and tightly roll them up, seam side down.

Rest of pictures

3) Maple Waffles

Ingredients

• 4 eggs
• 1 tablespoon of keto friendly sweetener
• 1 cup almond flour
• 4 oz cream cheese
• Pinch of salt
• 1/4 teaspoon baking powder
• 1/4 teaspoon maple flavoring

Directions

1. Whisk 4 eggs with 1 Tablespoon of sweetener
2. In another bowl mix 1 cup of almond flour with 4oz of cream cheese and 1/4 teaspoon baking powder (mix until smooth)
3. Add in 1/4 Teaspoon of maple flavoring into second bowl.
4. Mix eggs
5. Put in waffle iron

Full recipe

4) Alfredo Casserole

Ingredients

• Cauliflower florets – Cut them into bite-size pieces before using. You can get either pre cut florets or a full head of cauliflower.
• Chicken breast – I seasoned and cooked chicken breast for this recipe but you could easily use chicken thighs instead, or a mix of the two. You could also make a batch of Crock Pot Shredded Chicken and use that instead!
• Seasoning – To give the chicken a punch of flavor we used a mix of garlic powder, onion powder, salt, and pepper.
• Mozzarella cheese – Mozzarella is one of my favorite cheeses because it is so stretchy! I used a pre-shredded variety to save time.
• Keto Alfredo Sauce – You can use a store-bought alfredo sauce- just read the label to make sure it’s low carb.

Directions

1. Prepare the cauliflower. Place the pre cut cauliflower pieces and one cup of water in a microwave safe bowl. Cover the bowl with a damp paper towel and microwave on high for about 3-5 minutes or until the cauliflower is tender enough to easily put a fork in it. Don’t over cook the cauliflower!
2. Carefully drain the water from the bowl. Place the cauliflower on a paper towel and pat the pieces dry using additional paper towels in order to remove as much extra moisture as possible.
3. Prepare the chicken. Cut the chicken into 1 inch cubes (no need to be precise you just want them bite size) and sprinkle with onion powder, garlic powder, salt and pepper. Then heat a skillet over medium high heat add your olive oil and the cubed chicken. Cook for approximately 10 minute, or until chicken is cooked through. Set the chicken aside.
4. Prep the oven and dish. Preheat your oven to 350 degrees. As it heats, spray a 13×9 inch casserole dish with non-stick cooking spray. Pour about a 1/2 cup of the alfredo sauce and spread it around the bottom of the pan.
5. Prepare the sauce. In a small pot heat the keto alfredo sauce over medium low heat. When it is hot add 3 ounces of mozzarella cheese to the sauce and stir until it is melted and the sauce is smooth.
6. Assemble. For this part we’re going to make layers. Start by adding half of the cauliflower to the dish making a layer of it on the bottom. Then add half of the cooked chicken. Let the chicken fill in the spaces between the cauliflower to make a mixed layer of chicken and cauliflower.
7. Pour ¾ cup of keto alfredo sauce over the cauliflower and chicken and then top it with half of the mozzarella.
8. Repeat steps using the remaining cauliflower and chicken to make a layer, followed by the remaining keto alfredo sauce, and topped with the last of the mozzarella cheese.
9. Bake and serve. Place the prepared casserole in the oven and bake for 30 minutes or until the casserole is warmed through. The cheese should be fully melted and gooey. Allow the casserole to sit for a few minutes before slicing and serving hot.

Rest of pictures

5) Bacon Wrapped Chicken Thighs

Ingredients

• 6 boneless skinless chicken thighs
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/2 tsp garlic powder
• 1/2 tsp paprika
• 1/4 tsp Vegeta seasoning — optional
• 6-8 slices bacon — usually 1 slice per chicken thigh, but you may need more, if they are bigger
• 1 tbsp olive oil

Directions

1. Preheat your oven to 400 F.
2. Oil a baking dish or a cast iron skillet.
3. Season the chicken thighs.
4. Continue by wrapping each thigh in bacon. One slice of bacon will be enough for one small chicken thigh.
5. Next place thighs in the baking dish and bake for 30-35minutes or until a thermometer inserted in the chicken reads 165 F.
6. Broil for 1 minute to cook the bacon more and make it golden.

Rest of pictures

Thank you for reading this weeks issue of KetoGoMeals! I hope you enjoyed all the recipes that were shared this week. The newsletter is starting a new segment that at the end of every issue we are going to be showing you guys and your cooking skills! We will also be shouting out any social media that you would like to be shown. If you are interested in this please email [email protected] with the subject "shoutout submission" and I will answer as soon as I can.

If you guys need any help or need someone to talk to please just shoot me an email I would love to talk! If you have still not received your free recipe book, please email me ASAP so I can get that to you!

Thank you so much,

Isaac Christian