Tequilla Chicken

This is a “keeper” recipe that I slightly adapted from George Stella.  If you do not want to use the 2 tablespoons of tequila in your recipe, a good substitute would be lime juice.  This recipe comes out great no matter how I change it up.  Yield: 4 servings; net carbs: 2 grams per serving.


  • Vegetable oil cooking spray
  • 2 tablespoons extra-virgin olive oil
  • 1 pound boneless, skinless chicken breast, butterfly cut into 4 separate fillets
  • 2 tablespoons tequila
  • 2 tablespoons chopped red onion
  • 2 tablespoons chopped fresh cilantro
  • 1/4 teaspoon minced fresh garlic
  • 1 1/2 tablespoons ground cumin
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/8 teaspoon cayenne pepper (2 dashes)
  • 4 ounces Colby Jack cheese, shredded (you may also use Cheddar, Monterey Jack or another similar cheese)
  • 4 tablespoons sour cream, optional
  • 4 tablespoons salsa picante (as long as it doesn’t have any added sugars), optional


  1. PREHEAT the oven to 400 degrees.  Spray a baking sheet with cooking spray and set aside.
  2. PLACE the olive oil, the chicken breast fillets and all other ingredients except the cheese, sour cream and salsa into a bowl.  Toss until coated.
  3. PLACE the coated fillets on the baking sheet and bake for 25 to 30 minutes, until a meat thermometer inserted into the thickest piece of chicken registers at least 165 degrees.
  4. REMOVE the cooked chicken from the oven, top with the shredded cheese and return to the oven just long enough for the cheese to melt, about 2 minutes.
  5. SERVE each piece topped with 1 tablespoon each of sour cream and salsa (optional).

Grain-Free Chicken Tenders

This is a recipe I took from Allrecipes.com and is a definite keeper.  Ready in 40 minutes.

  • 1 cup almond flour
  • 1 cup finely grated Parmesan cheese
  • 1/2 teaspoon dried basil, or to taste
  • 1/2 teaspoon dried thyme, or to taste
  • salt and ground black pepper to taste
  • 1 1/2 pounds skinless, boneless chicken breast halves, cut into strips
  • 1/2 cup butter, melted


  1. PREHEAT oven to 375 degrees.  Line a baking sheet with aluminum foil.
  2. MIX almond flour, Parmesan cheese, basil, thyme, salt and pepper together in a bowl.
  3. DIP chicken strips in the melted butter; press strips into almond flour mixture until completely coated.  Transfer coated strips to the prepared baking sheet.
  4. BAKE in the preheated oven on the middle rack until strips are golden brown and no longer pink in the center, at least 20 minutes.

Total net carbs per serving: 6 g.  Servings per recipe: 6.  YUM!!