Ingredients:

• 1 tbsp Butter
• 1/4 Cup Diced Onion
• 1 tsp Minced Garlic
• 1 tsp Ground Cumin
• 1 tsp Dried Oregano
• 1/2 tsp Salt
• 1/2 tsp Pepper ( I use Crushed Red Pepper)
• 4 Cups Chicken Broth
• 1 Can Rotel Tomatoes & Chilis Original 10 oz
• 4 oz Cream Cheese
• 2 Cups Shredded Chicken
• 1 Cup Shredded Mexican Blend Cheese

Saute onion in butter, add garlic and spices. When onions are translucent, add broth and Rotel tomatoes. Stir and let come to a boil. Once chili reaches a boil, add cheeses and chicken, stir until combined. Reduce heat and let simmer for about 10 minutes.

6 Servings

One Serving, one cup has:

• Carbs 5g
• Protein 29g
• Fat 15g
• Calories 271

Ingredients:

• 1 tbsp. Olive Oil
• 1/2 Cup Diced Onions
• 2 Garlic Cloves, Minced
• 1/2 tsp Salt
• 2 Cups Cooked Shredded Chicken
• 2 tsp. Chili Powder
• 1 tsp. Dried Oregano
• 28 oz. Diced Tomatoes
• 2 Cups Chicken Stock
• 1 4 oz. Can Diced Green Chilies
• 1/2 Cup Cilantro Chopped
• Instructions:
• Sauté onions about 5 min. add garlic and saute another 2 minutes. add remaining ingredients and simmer about 20-30 minuets.
• Makes 2 quarts

Macros:

Serving size one cup

7g Total Carbs

2g Fiber

5g Net Carbs

28g Protein

5g Fat

195 Calories

Bone broth is very nutritious. It is perfect for a ketogenic diet. I use mine in soups and my Chili Recipe . The broth gives the chili an amazing beefy flavor.

I make mine in the Instant Pot. It can be made in a slow cooker but it’s much quicker in the Instant Pot

Start with beef soup bones. We got these in our half cow package. They are very meaty which gives the broth an even better flavor.

I use Redmonds Real Salt to generously salt the bones on both sides then I roast them in a 425 degree preheated oven for 20 minutes. Roasting the bones first gives them a richer flavor.

This is what they look like after 20 minutes of roasting.

Put the bones in instant pot then fill with water to the fill line.

Pressure cook for two hours then release pressure.

Let cool and then strain.

I use a nut bag to strain with. Make sure the jars are really clean. Fill to the top and place a lid on it.

Store in the refrigerator.

Ingredients:

• 2 lb boneless skinless Chicken breasts

• 1 (8-oz) packages Cream Cheese

• 2 heaping tablespoons Taco seasoning

• 1 10 oz can Rotel

• 4 cups Chicken Broth

• 8 oz shredded Mexican cheese

• 2 tablespoons Heavy Cream

• 1 tsp Xanthan Gum

Place first five ingredients into crockpot. Cook on low for 6-8 hours. Remove chicken from crock pot and shred with a fork. Add chicken back to crockpot and add shredded cheese, heavy cream and Xanthan Gum. Stir until cheese is melted. Cook for an additional 30 minutes. Leave on low until ready to serve.

6 Servings

One Cup

Total Carbs: 6g

Fiber 1g

Protein 29g

Fat 32g

Calories 425

Topping Ideas:

Sour cream, Cilantro, Cheese, Jalapeños

This recipe is so easy and just two base ingredients. You can add whatever seasoning you want.

Ingredients:

• 1 Cup Almond Flour
• 1 Cup Real Grated Parmesan Cheese
• Seasonings

Mix almond flour and cheese together and add 2-3 tablespoons of water until a soft dough forms.

Roll dough out really thin in between two pieces of parchment paper.

Cut into bite size pieces with a pizza cutter.

Place parchment onto a baking sheet and bake dough for 15 minutes at 350 degrees.

Remove from oven and let completely cool, then break apart and store in an airtight container.

I don’t provide nutritional information on my recipes. I may include the carb count. I count total carbs and that’s it. With all of my recipes I recommend using Carb Manager for your Macros. Just enter your ingredients there to get your nutritional information.
Different brands of the same
ingredient can contain a different amount of carbohydrates. “SERVING SIZE” perception can also be different from one
person to another.

Ingredients for tomato soup:

• 1 24 oz Jar Rao’s Marinara Sauce
• 1 Cup Chicken Broth
• 1/4 Cup Heavy Cream

Heat all together on stove top. You can use an immersion blender if you want a smoother soup.

Total Carbs 8g

Fiber 1g

Protein 4g

Fat 14g

Calories 163

Servings 1 Cup

• 4 Tbsp Butter
• 1/2 Cup Onion Diced
• 1 tsp Salt
• 1/2 tsp Pepper
• 1 tsp Chopped Garlic
• 32 oz Chicken Broth
• 1 Large Bunch of Broccoli cut into bite size pieces, including stem
• 4 oz Cream Cheese cubed
• 8-oz Deli American cheese
• 1/2 tsp xanthan gum
• 8 oz diced ham

Sauté onion and Broccoli stalk in butter for a few minutes, add garlic, salt & pepper. Sauté until onions are translucent. Add chicken stock.

Add broccoli pieces. Once it starts boiling, reduce heat and simmer covered with lid for about 10 minutes or until broccoli is fork tender. Add cream cheese and American cheese, ham and sprinkle xanthan gum across the top. The xanthan gum acts as a thickener. Stir until melted and thick.

Serve with additional cheese on top

6 servings,

One Serving:

Carbs 6g

Fiber 1g

Protein 10g

Fat 16g

Calories 200

Ingredients:

• 2 lbs Ground beef
• 1/2 Cup Onion Diced
• 4 Tbsp Chili Powder
• 2 tsp Garlic Powder
• 2 tsp Onion Powder
• 1 tsp Salt (I use Redmond Hickory Smoked Salt)
• 2 tsp Paprika
• 2 tsp Cumin
• 1 tsp Oregano
• 1/2 tsp Pepper
• 28 oz Can Crushed Tomatoes
• 1 Can Rotel Tomatoes
• 2 Cups Beef Bone Broth

I use a 3 quart Pot.

I used Bacon grease to saute my onions. You could use butter, ghee, tallow, etc

Saute onions for a couple of minutes then add ground beef and brown.

Drain fat.

Add all spices and stir into beef.

Add liquids and simmer for about 20-30 minutes.

Serving Size One Cup

240 calories

8g Carbs

3g Fiber

22g Protein

13g Fat

Top with Cheese & Onion