Recipes & Meal Planning

Low-Carb/Low-Glycemic Ground Chicken Recipe

Low-Carb/Low-Glycemic Rosemary and Sausage Sauce

Low-Carb/Low-Glycemic Parmesan Crisps

Low-Carb/Low-Glycemic Meatball Recipe (coming soon)

Low-Carb/Low-Glycemic Roasted Chicken Recipe (coming soon)


Low-Carb/Low-Glycemic Ground Chicken Recipe

6 pounds Ground chicken

1 large finely chopped Yellow Onion – 2 cups (300 grams)

6 large finely chopped Garlic Cloves – ¼ cup (36 grams)

Peeled and finely chopped Ginger – ¼ cup (23 grams)

1 Jalapeno (I fire roast mine) finely chopped, leaving a few seeds

1 can Water Chestnuts (drained and finely chopped)

1 tablespoon Sesame Oil

1 teaspoon chopped Lemongrass

Place Chicken in a large pot with a tight lid. DO NOT USE ANY OIL in that pot, it adds to the calorie count. Set range to medium high (setting #6 on my gas range) and cook chicken until thoroughly cooked (no pink!), stirring every 5 minutes and then setting lid into place so the meat cooks through. 

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Once the Chicken is cooked, drain the meat in colander, collecting the flavorful broth in a bowl to set aside for use in soups or sauces.

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Place Jalapeno directly on gas grill with flame set to high, and char all sides (about 1 minute total). Finely chop Jalapeno (stripping most of the seeds but leaving a few for added heat, which is great for the taste buds as well as the metabolism!) and set aside. 

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Finely Chop Garlic, Ginger, Onion, Water Chestnuts. Place a splash of Sesame Seed oil in a frying pan and saute Onions on medium until golden. Add the Jalapeno and rest of the chopped ingredients, lemongrass and Sesame Oil to the pan and then set aside.

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Return cooked chicken meat into the large pot and stir contents of sauce pan into the meat, stirring until well combined.

Your Chicken dish is now ready to be separated into individual containers for meals. Max places 8 ounces of chicken with two ounces of Frozen Broccoli into every container, which serves as two meals per day.

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This ground Chicken is also delicious served in Low Carb/Low Sugar options like Lettuce wraps, a hollowed out pepper (we love red peppers for the vibrant color or Poblano Peppers, and they can be roasted in the oven or eaten raw), served over a Parmesan Crisp (recipe below), over a salad or used with other Indian, Asian or other sauces/spices to create some variety. If you’d prefer a Mexican style ground chicken, don’t add the ginger or lemongrass, but switch it up with your favorite Mexican seasonings (watch how much you add for calories and sugar content!) and veggies.

This chicken is extremely versatile and will last you for at least 5 days. Enjoy!


6 pounds of ground chicken breast = roughly 80 ounces of cooked meat.

2 meals a day at 8 ounces each.

Each 8 ounce serving has:

375 Calories

70 grams Protein

0 Carbs

0 Sugar

70% Daily Vitamin B

Added Ingredients spread out over :

* 300 grams (2 cups) yellow onion = 125 calories and 30 grams carbs (totaling 16 calories & 2 carbs per meal)

* 1 Tablespoon Sesame Oil = 130 calories and 0 grams carbs (totaling 18 calories per meal)

* 1 can Water Chestnuts = 90 calories and 20 grams carbs (totaling 10 calories & 1.5 carbs per meal)

INCLUDING Jalapeno, water chestnuts, onion, garlic, ginger, lemongrass and sesame oil – TOTAL ADDITIONS = 40 calories and 3 carbs per meal.

TOTAL MEAL = 410 calories

3 carbs

70 grams protein

Total Cost of Ingredients =

6 pounds Ground Chicken $25

Head of Garlic .49 cents

Ginger Root .25 cents

1 Yellow Onion . 90 cents

1 Jalapeno .10 cents

Tube crushed Lemongrass $4.49

Bottle of Sesame Oil $3.50

1 large Frozen Bag of Broccoli $6.50

1 can Water Chestnuts .90 cents


80 ounces = .52 cents an ounce

Each 8 ounce meal costs $4.16

A high protein to calorie ratio – low carb, low glycemic and Keto friendly meal.






Low-Carb/Low-Glycemic Rosemary and Sausage Gravy/Sauce

This is my favorite sauce/gravy. It is not low-calorie, but a little goes a very long way in terms of richness and flavor, so use sparingly and enjoy!

This sauce is the perfect base for other sauces, too. You can make a vegetarian or non-sausage version of this, adding fresh garlic or any number of spices for a decadent, full-flavored addition to any meal!



1 package Breakfast Sausage (I recommend Jimmy Dean’s Hot)

1 and 1/2 cups Heavy Whipping Cream

1 Tablespoon chopped Fresh Rosemary

1 Large Yellow Onion

2 Tablespoons Unsalted Butter

Olive Oil



In a large frying pan, add a little olive oil and sausage, brown on medium-high heat until brown and crispy. Remove from pan while leaving the oil and drippings in that pan.

Chop the onion and add to that same pan, heated to medium-high, until golden brown.


Remove onion with a slotted spoon and set aside this fried onion for another meal, but will not be using it for this gravy/sauce unless that’s your preference. This onion is being fried for the delicious taste it leaves in the oil being used for the remainder of the sauce, imparting a fragrant yet subtle tone/flavor. Leave the remaining oil and sausage drippings in the pan.

Turn the heat down to medium. Add the butter, Heavy Whipping Cream and chopped Rosemary to the onion/sausage-infused oil.


Stir often with a whisk until it thickens, bubbles, browns and coats a spoon (see pic below). On average, this gravy thickens in about 7 minutes. Add Salt and pepper to your preferred taste.

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Drizzle a couple Tablespoons over a serving of sausage for an unbelievably delicious and satisfying protein meal. It’s my opinion that it’s so delicious, you’ll never miss the carb-heavy, high-glycemic biscuit … Yes, it’s THAT good!

This gravy is also fabulous over grilled chicken, beef and fish. I store this gravy/sauce in an air-tight container, separately from the meat, because it will harden into a semi-soft, spoonable spread in the refrigerator and remains more versatile without the meat added into it. It lasts for at least a week in the refrigerator. Just add a couple of spoonfuls, as needed, and can be warmed over food or melted in the microwave.

I’ve made this sauce by replacing the rosemary with Italian herbs and fresh garlic, for a home-made Alfredo sauce that is out of this world. I’ve also made this sauce using Aleppo Chile Pepper, Ras El Hanout and Baharat for a Moroccan twist that is to die for over chicken or oven-roasted veggies. If you do not eat Pork or meat, you can substitute or eliminate the meat all together.

This is, by far, my favorite sauce to eat. While it is calorie-dense, it remains low-glycemic and low-carb, and a little goes a very long way – so it’s HUGE on taste and low in carbs – perfection!



Low-Carb/Low-Glycemic Parmesan Crisps

Need salty crunch while following a low-carb meal plan? When you can’t have potato chips/taco shells or need a delicious base for eating meats, sauces or veggies, here is the perfect option! I use my crepe pan, a large crepe/pancake spatula, non-stick spray and shredded Parmesan Cheese.


Spray the pan and place on medium heat. Fill a 1/4 measuring cup with your shredded cheese and dump in the middle of the pan, spreading the pile outward if necessary.

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When the bottom gets to a tannish brown color, it will slide easily to the edge of the pan – use the spatula to flip it into the center of the pan and wait till that side browns.

Each 1/4 cup serving/crisp is 100 calories – it’s perfect for all toppings! I do make many at a time because they keep easily in the refrigerator for many days, but I have noticed that they are crispest fresh off the pan. They reheat well in the microwave but will become even more crispy thrown onto a hot pan for re-heating, too.

I have tried making these using all of my different frying pans and the crepe pan truly makes these a breeze to whip up. They are very versatile. If you want them a little more bendy and malleable so they fit around your protein source/stuffing, just fry them less on each side.