Keto Chicken and Dumplings with Protein Sparing Bread
Ingredients
- 1 1/4 pound boneless skinless chicken breasts (or boneless chicken thighs)
- 2 teaspoons Redmond Real salt
- 1/2 teaspoon fresh ground pepper
- 1 1/2 tablespoons butter flavored coconut oil or bacon fat
- 1 small onion chopped
- 2 celery ribs chopped
- 3 cloves garlic minced
- 3 tablespoons fresh sage
- 2 tablespoons lemon juice or apple cider vinegar
- 4 1/2 cups FOND chicken broth use code MARIA to save!
- 2 bay leaves
- 8 oz cream cheese softened (or Kite Hill dairy free cream cheese for PSMF macros)
PSMF DUMPLINGS:
- 4 large egg whites
- 1 1/4 tablespoons powdered allulose
- 1/4 teaspoon Redmond Real salt or Redmond season salt
- 1/4 teaspoon cream of tartar to stabilize the egg whites
- 1/3 cup unflavored egg white protein powder
- Optional: add back in 1 tablespoon egg yolk or egg yolk powder to improve texture but this will add fat
Instructions
- Season the chicken breast on all sides with salt and pepper. Heat a large Dutch oven to medium high heat. Add the coconut oil. Once hot, add the chicken and cook on both sides for 3 minutes per side. Remove the chicken breasts and set aside.
- Add the onion and celery and cook for 3 minutes or until soft. Place the garlic and fresh sage in with the onions and saute another minute. Add the lemon juice or vinegar to deglaze the pan, scraping the bits off the bottom then the FOND chicken broth and bay leaves.
- Return the chicken and bring to a simmer and cook for 12-15 minutes or until chicken is cooked through and no longer pink inside.
- While the soup is simmering, make the protein sparing dumplings. To make the dumplings, preheat the oven to 325 degrees F. Place a piece of parchment onto a rimmed baking sheet and spray with avocado oil spray.
- Separate the eggs (save the yolks for another recipe like my keto ice cream, hollandaise, mayo or lemon curd), and place the whites into a large bowl or stand mixer. Add the allulose, salt and cream of tartar if using and whip the whites for a few minutes until VERY stiff. Turn the mixer to low and gently mix the egg white protein powder into the whites. Use a small 2 inch ice cream scooper or spoon to form small 2 inch dumplings and place onto the prepared baking sheet.
- Bake for 8 minutes or until light golden brown. Set aside.
- Once the chicken is cooked through, remove from the pot and shred with 2 forks. Place the softened cream cheese into a small bowl and slowly add in a few tablespoons of the soup. Use a fork to whisk well and loosen the cream cheese. Add a few more tablespoons and stir until there are no clumps in the cream cheese then add the mixture to the soup. Place the shredded chicken back into the pot. Place the dumplings into the soup and simmer for 5 minutes or until dumplings are soft.
- Serve hot with fresh herbs if desired.
Nutrition
Calories: 420 | Fat: 20g | Protein: 52g | Carbohydrates: 7g | P:E Ratio: 1.9