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Keto King Ranch Chicken

Keto King Ranch Chicken

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I loved my old King Ranch Chicken recipe and have been trying to convert it to keto ever since I’ve been on this way of eating. I knew when I came up with a good tortilla recipe the rest would fall into place. Now that I have that tortilla recipe, I am happy to say I now have the keto version of King Ranch Chicken! I hope you enjoy it as much as we do!

 

makes 12 servings

Ingredients

  • 3 cups chicken (or turkey), cut up in bite sized pieces*
  • 1 cup turkey or chicken broth (preferably homemade)
  • 1-2 Tbs butter or coconut oil
  • 1/2 small onion, diced
  • 1 medium red bell pepper, diced
  • 1 Tbs red chile powder
  • 1 tsp cumin
  • 1 tsp garlic salt
  • 4 oz can of chopped green chile
  • 6 oz of red salsa
  • 1/2 cup heavy cream
  • 1/3 cup yogurt or sour cream
  • 16 oz grated cheese (I used creamy Jack)
  • 6-7 homemade tortillas (or low carb tortillas of choice)

*You can use raw chicken or already cooked chicken

Ingredients

Yes, that’s 5 lbs of raw milk creamy Jack goodness!!

Creamy Jack

Cut up chicken into bite sized pieces if using raw. Dice onion and bell pepper.

Diced pepper and onion

If you are using raw chicken, melt 1 Tbs of the butter or coconut oil in a pan and cook the chicken until done.

Cooking chicken

Remove from pan and set aside. Melt additional 1 Tbs of butter or coconut oil and cook bell pepper and onion on medium low until soft, about 5 minutes.

Add spices to pan.

Add spices

Mix them well with onions and peppers and cook for approximately 3 minutes, stirring constantly. You want to release the fragrance of the spices and have people wander into the kitchen and ask what smells so delicious. Be careful not to burn them.

Cook spices

Add the cup of broth (I used homemade turkey) and stir it until you’ve loosened up all the pieces of spice on the bottom of the pan.

Add broth

Add cream, chile, and salsa, mixing well.

Add salsa, chile, and cream

Cover and cook over medium low heat for 15 minutes, stirring occasionally. At the end of 15 minutes, very carefully remove 1 1/2 cups of the hot mixture and put into an emulsion beaker or blender. (PLEASE use caution here!)

beaker

Using caution, blend mixture until thickened. If using stick blender, keep blender in the bottom of the beaker to avoid being burned. Carefully pour blended mixture back into pan.

Blended mixture

Stir well and then add yogurt.

add yogurt

After mixing yogurt in well, add meat. Here I am actually using some chicken I cooked and some leftover turkey.

add meat

Mix meat into sauce and gather sauce, tortillas, and cheese. Preheat oven to 350o.

Gather ingredients

In a 9×13 baking dish, begin by layering sauce/meat mixture. Just put enough to wet the bottom of the pan.

Sauce on bottom

Place whole tortillas in bottom (do not overlap), then tear another tortilla and fit it in around the empty spots.

Tortillas next

Ladle half the sauce/meat mixture on top of the tortillas.

Ladle mixture

Evenly spread 1/2 of the cheese over the sauce/meat mixture.

Cheese

Repeat for second layer, layering tortillas, then sauce, and ending with remaining cheese mixture. It’s ready for the oven!

Ready for oven

Bake at 350o for 30 minutes. Remove from oven and let cool for 10 minutes.

Ready to eat

Serve and enjoy! May be topped with additional sour cream.

shoppinglowcarb

Cuisinart CSB-75 Smart Stick 2-Speed 200-Watt Immersion Hand Blender
Spectrum Expeller Pressed Organic Coconut Oil
Sunbeam 76893.05 Kitchen Bake 5-Piece Bakeware Set

This makes 12 servings and each serving has: 351 Calories, 19g Fat, 9g Carbs, 5g Net Carbs, 18g Protein

Keto King Ranch Chicken Calories Fat (g) Carbs (g) Fiber (g) Net Carbs (g) Protein (g)
3 cups chicken 693 15 0 0 0 129
1 cup broth 45 0 3 0 3 9
2 Tsp butter 28 22 0 0 0 0
1/2 small onion 14 0 3.5 0.5 3 0.5
1 red bell pepper 37 0 7 2 5 1
4 oz green chile 20 0 4 2 2 0
6 oz red salsa 80 0 18 0 18 0
1/2 cup heavy cream 410.5 44 3.5 0 3.5 2.5
1/3 cup yogurt 97.5 8.25 3.75 0 3.75 3
16 oz Jack cheese 1760 64 0 0 0 56
1 Tbsp chili powder 24 1 4 3 1 1
1 tsp cumin 7 0 1 0 1 0
1 tsp garlic salt 9 0 2 0 2 0
7 homemade tortillas 984.2 78.4 63 44.8 18.2 12.6
Totals 4209.2 232.65 112.75 52.3 60.45 214.6

Recipe Notes

This dish is a little high on the carb side, but one serving is very filling.
I only used 6 1/2 tortillas, so actual macros are slightly lower.
If you are using pre-cooked chicken, you can deduct the additional 1 Tbs butter from macros.

Keto King Ranch Chicken

The Preparation

  • 3 cups chicken (or turkey), cut up in bite sized pieces*
  • 1 cup turkey or chicken broth (preferably homemade)
  • 1-2 Tbs butter or coconut oil
  • 1/2 small onion, diced
  • 1 medium red bell pepper, diced
  • 1 Tbs red chile powder
  • 1 tsp cumin
  • 1 tsp garlic salt
  • 4 oz can of chopped green chile
  • 6 oz of red salsa
  • 1/2 cup heavy cream
  • 1/3 cup yogurt or sour cream
  • 16 oz grated cheese (I used creamy Jack)
  • 6-7 homemade tortillas (or low carb tortillas of choice)

The Execution

  1. Cut up chicken into bite sized pieces if using raw. Dice onion and bell pepper.
  2. If you are using raw chicken, melt 1 Tbs of the butter or coconut oil in a pan and cook the chicken until done.
  3. Remove from pan and set aside. Melt additional 1 Tbs of butter or coconut oil and cook bell pepper and onion on medium low until soft, about 5 minutes.
  4. Add spices to pan. Mix them well with onions and peppers and cook for approximately 3 minutes, stirring constantly.
  5. Add the cup of broth and stir it until you've loosened up all the pieces of spice on the bottom of the pan.
  6. Add cream, chile, and salsa, mixing well.
  7. Cover and cook over medium low heat for 15 minutes, stirring occasionally.
  8. At the end of 15 minutes, very carefully remove 1 1/2 cups of the hot mixture and put into an emulsion beaker or blender. (PLEASE use caution here!)
  9. Blend mixture until thickened. If using stick blender, keep blender in the bottom of the beaker to avoid being burned.
  10. Carefully pour blended mixture back into pan.
  11. Stir well and then add yogurt. After it’s all combined, add meat.
  12. Mix meat into sauce and gather sauce, tortillas, and cheese. Preheat oven to 350 F.
  13. In a 9x13 baking dish, begin by layering sauce/meat mixture. Just put enough to wet the bottom of the pan.
  14. Place whole tortillas in bottom (do not overlap), then tear another tortilla and fit it in around the empty spots.
  15. Ladle half the sauce/meat mixture on top of the tortillas.
  16. Evenly spread 1/2 of the cheese over the sauce/meat mixture.
  17. Repeat for second layer, layering tortillas, then sauce, and ending with remaining cheese mixture. It's ready for the oven!
  18. Bake at 350o for 30 minutes. Remove from oven and let cool for 10 minutes.
  19. Serve and enjoy! May be topped with additional sour cream.

Notes

This dish is a little high on the carb side, but one serving is very filling. I only used 6 1/2 tortillas, so actual macros are slightly lower. If you are using pre-cooked chicken, you can deduct the additional 1 Tbs butter from macros

This makes 12 servings and each serving has: 351 Calories, 19g Fat, 9g Carbs, 5g Net Carbs, 18g Protein

http://www.ruled.me/keto-king-ranch-chicken/

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