When I tried this day for the first time, I was not really impressed with the taste so I decided to re-create my own. You can enjoy this recipe the keto way with cauliflower mash or the normal way with mash potatoes.
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Let’s get started…..
Ingredients
Yields: 4 Servings
Green Gravy**
- 4 tablespoons unsalted butter
- 2 cups beef or chicken broth**
- 1/2 teaspoon onion powder
- 1/2 teaspoon garlic powder
- 1 teaspoon xanthan gum
- Green Food coloring
- salt and pepper to taste
**Note: You can use Vegetable or Turkey broth. If you do not want to make this from scratch, you can simply buy gravy from the store and add a few drops of green food coloring.
Fried Panko Chicken
- 1 lbs of Boneless Skinless Chicken Breast Tenders
- 2 large eggs
- 1 cup Panko Pork Crumb (Keto) or Bread Crumbs
- 2 tbsp of Cajun Seasoning
- 2 tbsp of Sugar Free Terkiyaki Sauce
- 1/4 tsp salt
- 1/4 tsp black pepper
Cauliflower Mash (Keto)
- 2 heads cauliflower
- 1/2 cup Parmesan cheese
- 3 tablespoons milk of choice
- 2 tablespoon butter
- 1/4 cup sour cream
- 1/2 teaspoon garlic salt
- freshly ground black pepper to taste
- 1/2 cup peas**
- 1/2 cup diced carrots**
Mashed Potatoes
- 1 1/2 pounds Idaho Potatoes, peeled and cut lengthwise into quarters
- 2 tablespoons unsalted butter
- 1/2 teaspoon salt
- 1 1/3 cup milk of choice
- 1/3 cup of heavy cream
- 1/2 cup peas**
- 1/2 cup diced carrots**
** Note: You can use frozen or canned peas and carrots. Peas are keto friendly in small amounts. 1/2 cup is 8 net carbs. Same as carrots. 2/3 cup of carrot contain 9.58 net carbs.
Directions
Green Gravy
- Add all the ingredients to a small pot and whisk until the xanthan is absorbed. Note: There may be a few clumps on the top, but don’t worry, those will cook out.
- Turn on your stove to medium-high heat. Bring your gravy to a boil and continue to whisk for one minute.
- Add a few drops of green food coloring to the desire color.
- Remove the gravy from the stove. Serve warm or hot.
Fried Chicken Tender
1. Preheat air fryer to 370 degrees F according to manufacturer’s directions.
2. Add chicken tenders to a shallow dish and pour Teriyaki Sauce over top, turning to coat the chicken. Let it marinated in the fridge for 20-30 minutes.
3. In a large freezer bag or baking dish, combine Panko crumbs, seasoning salt, Cajun seasoning, black pepper and salt.
4. In a medium size bowl, crack eggs and beat with fork. Then remove chicken from sauce and dip, one by one, chicken tenders until evenly coated. Removing excessive egg mixture before coating with crumbs.
5. Then coats each tender with with Panko mixture, pressing firmly with clean hands to ensure it sticks to the chicken.
5. Line air fryer basket with parchment paper, and add as much of the chicken as possible while leaving a space in between each piece (you may need to do two batches, depending on the size). I did about three at a time.
6. Place the basket in the air fryer and set the timer for 10 minutes. Flip the chicken and continue cooking for 3-4 minutes until the chicken is crispy and reaches an internal temperature of 165 degrees F.
7. Repeat cooking process with remaining chicken if necessary and serve.
Mashed Potatoes
1. Cook frozen or canned peas and carrots as instructed on the products. Then set aside.
2. Place the peeled and cut potatoes into a medium saucepan. Add cold water to the pan until the potatoes are covered by at least an inch. Add a half teaspoon of salt to the water.
3. Turn the heat to high and bring the water to a boil. Reduce the heat to low to maintain a simmer, and cover. Cook for 15 to 20 minutes, or until you can easily poke through the potatoes with a fork.
4. While the potatoes are cooking, melt the butter and warm the cream, and milk together in a pan on the stove or in a bowl in the microwave. About 1 minute.
5. When the potatoes are done, drain the water and place the steaming hot potatoes into a large bowl. Pour the butter mixture over the potatoes.
Fold in the pear and carrots
6. Using a potato masher, mash the potatoes. Then use a strong wooden spoon to beat further until smooth. Note: Don’t over-beat the potatoes or the mashed potatoes will end up gluey.
7. Using a rubber spatula, fold in peas and carrots.
8. Add salt and pepper to taste.
9. Same as number 6 below.
Cauliflower Mash
Same as step 1 in mashed potatoes: Cook frozen or canned peas and carrots as instructed on the products. Then set aside.
1. Cut and separate the cauliflower into florets and discard the core.
2. Bring about 2 cups of water to a simmer in a pot, then add the cauliflower. Cover and turn the heat to medium. Cook for 10-14 minutes or until very tender and soft .
3. Using a colander, drain and discard all of the water. Then squeeze in a kitchen towel or cheese cloth to remove the majority of the water in the cauliflower.n Note: The drier the cauliflower is, the better.
4. For a smoother texture, puree the squeezed cauliflower in a food processor with all the ingredients expect peas and carrots for about 1 minute, until smooth.
5. Remove mixtures into a large bowl and using a rubber spatula, fold in the pears and carrots.
6. Assemble plates as below and enjoy.
Did you make this?
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