This is the second meal in my series of perfect ratio cooking. The last one was Caveman Chili. What I mean by “perfect ratio” is that as prepared the meal already conforms to the 65/30/5 fat/protein/carb rule of a ketogenic diet. This meal is a variation of my favorite lunch, Chicken Thighs. If there is one flaw to the chicken thighs meal it is that it is pretty high in protein. Today I try and fix that.
The first step, as before, is to cook the chicken thighs. Here I have seasoned them and added water to the pan. These are the same thighs I was using before, but you’ll notice we’re using less so that we get a lower protein percentage.
While you’re waiting for the chicken to cook, now is a good time to fill your refrigerator with grated cheese for the week. I’ve mentioned it before, but there are hidden carbs in everything. Pregrated cheese is a good example. I have yet to find a 0g shredded cheese because I believe they add potato starch during the process to help the cheese not stick to each other. Instead of buying that, I buy 4 lb blocks of cheese and cut it into three sections. I then grate the cheese in my food processor. It literally takes 3 seconds to grate the cheese shown. You can also use a hand grater but it would be a lot of work. I mention this now because the recipe today is going to end up with 12 oz of grated cheese.
Now add the cream and cheese. Stir it all together. Let it heat up and thicken the sauce. It ended up more like a really thick soup but it was a still really good! I think next time I would make the cheese sauce in a separate pan and combine at the end. The mixing of the sauce really broke apart the meat.
- Serves: 8
- Serving size: 1
- Calories: 508
- Fat: 36
- Carbohydrates: 8
- Fiber: 3
- Protein: 30
- 8 Chicken Thighs
- 4 Slices Bacon
- 780 g Broccoli
- 12 oz Cheddar Cheese, Shredded
- 1.5 cups Heavy Cream
- 1 Can Chicken Broth
- To Taste Salt, pepper, garlic powder and onion powder
- Preheat oven to 350 degrees
- Place chicken thighs in pan with a lid, season, and add water
- Cook chicken for 2 hours
- While chicken is cooking, fry 4 slices bacon
- Fry Broccoli in bacon grease, break up broccoli as much as possible with spatula
- When chicken is done and cooled, hand pull and put into pot
- Add broccoli and bacon, mix over medium heat
- Add cheese, heavy cream and broth
- Heat until thickened