[Keto in the Kitchen] General Tao’s Crunchy Chicken

IMG_20160118_173307

Please excuse the picture which was taken after microwaving the wings the day after. They came out of the oven crispy but for some reason I didn’t take a picture. There are a few ways to make your wings crispy without using carbs. For this recipie I chose pork rind crumbs. In a completely dunce move, I used tamari sauce instead of soy sauce. Since it has less wheat and is gluten-free I naturally assumed it had less carbs but in fact it (or at least mine) had 3 times the carbs than my soy sauce! Macros aside it turned out pretty decent and was actually fairly easy to make. I got a Kg of wings which turned out to be 17 wings. YMMV.

Ingredients

  • 1Kg chicken wings (~17 wings)
  • 1 tsbp sesame oil
  • 2 tsbp rice vinegar
  • 3 tsbp soy sauce
  • 2.5 tsbp water
  • Chopped green onion bunch
  • Bag of roughly 80g pork rinds

 

Recipe

  • Preheat oven to 400
  • Mix all liquid ingredients in a bowl
  • Crush pork rinds and put into bag
  • Dip wings in bowl so they are fully coated and place in bag
  • Shake bag till wings are all fully covered in pork rind crumbs
  • Put in oven for half an hour, turn over once

 

Cost and Macro Breakdown For 1 Kg of Wings:

  • Fat: 92.5g (832 cal)
  • Carbs: 9g (36 cal)
  • Protein: 164.5g (658 cal)
  • Total Calories: 1499 cal
  • Fat/Protein Ratio (g): 0.56
  • Cost: $12.40

Cost and Macro Breakdown For 1 Wing:

  • Fat: 5.44g (48.9 cal)
  • Carbs: 0.53g (2.18 cal)
  • Protein: 9.68g (38.7 cal)
  • Total Calories: 89.82 cal
  • Fat/Protein Ratio (g): 0.56
  • Cost: $0.73

Verdict:
It was crispy when it came out of the oven, not so much when reheated in the microwave. Didn’t get enough of the flavor as I wanted and I think that can only be improved by marinating the chicken in the sauces instead just dipping it. Also, too much protein for a keto meal, but I’m not sure what I expected from cooking wings. I’ll give the texture a 7 and the flavor an 8 for an overall score of 7.5.

Next Time:
I think I turned the chicken over too many times and so the pork rinds fell off for the most part. I need to be more patient next time. There are other ways to bread chicken with out bread like using almond flour or baking powder. I think I’ll take a stab at the baking powder approach using this recipe.

[Keto in the Kitchen] – Cheese Crust Pizza

IMG_20160110_194547

To make this pizza I combined the recipe from here (but doubled the ingredients) with some techniques from this video. It came up to about 12″ in diameter.

Cost and Macro Breakdown For Whole Pizza:

  • Fat: 141.33g (1271.97 cal)
  • Carbs: 2g (8 cal)
  • Protein: 134.5g (538 cal)
  • Total Calories: 1817.97 cal
  • Fat/Protein Ratio (g): 0.95
  • Cost: $4.02

Cost and Macro Breakdown For 1/6th Slice:

  • Fat: 23.5g (211.5 cal)
  • Carbs: 0.33g (1.32 cal)
  • Protein: 22.4g (89.6 cal)
  • Total Calories: 302.42 cal
  • Fat/Protein Ratio (g): 0.95
  • Cost: $0.67

Verdict:
Meh. Wasn’t at all crispy even though I nearly burnt the cheese crust by broiling it. It was as greasy as you would expect crust entirely made of cheese to be. And very floppy too. I couldn’t hold up a slice without folding it in half first. The flavor was very good however. I’d give the flavor a 8/10 and the texture a 4/10 giving an overall score of 6/10.

Next Time:
There are many, many variations on this recipe, most involving cream cheese and almond flour to give the pizza more rigidity. I have some leftover ground up flax so maybe I can incorporate that into the crust as well. As this pizza did not yield as much food as I wanted, I’ll probably have to make this new pizza in a couple days.