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Remember Shake ‘n Bake? I used to love Shake ‘n Bake when I was a kid. My mom made it with wings and drummettes and it was a family favorite! Before we started eating healthy, I fed the same thing to my kids, and they loved it! But once we had to start eating gluten-free, Shake ‘n Bake was a big no no. As soon as Trim Healthy Mama came out with their baking blend, I knew what I wanted to make first – Shake ‘n Bake! So here is a low-carb, much healthier copycat of the boxed stuff. This gluten-free, low carb shake n bake copycat recipe is tasty and easy – and a great way to change up the menu if you're getting tired of your regular chicken recipes!
First you dump all of the ingredients into a gallon-sizedbag:
Then you rinse the chicken (any kind will work, but I really prefer bone-in) and put a few pieces in the bag. Zip it up, shake the chicken, and put it on a parchment or foil-lined baking sheet. Repeat until all the chicken is coated and on the baking sheet.
one whole cut-up chicken, or 2-3 pounds chicken drummettes, wings, or drumsticks
1 cup Trim Healthy Mama Baking Blend
1 teaspoon paprika
1/2 teaspoon rubbed sage
1 teaspoon salt
1/2 teaspoon black pepper
1 teaspoon nutritional yeast (optional)
If you want to experiment, add 1/2 teaspoon of other favorite seasonings, like garlic powder
4 Tablespoons butter, melted, or coconut oil or olive oil spray
Instructions
Preheat oven to 425 degrees.
Combine dry ingredients in a gallon-sized bag and shake to mix.
Rinse chicken well and add a few pieces at a time to the bag of seasoning mix.
Seal the bag and shake a few pieces at a time until coated.
Place the chicken pieces on a baking sheet lined with parchment paper or foil.
Brush melted butter onto each piece of chicken.
Bake until juices run clear (for wings, it's about 12 minutes each side. Drumsticks take about 20 minutes each side. Keep checking so they don't burn!)
Notes
TIP: Butter is delicious. But in this recipe, if you use too much you will get soggy chicken. I brush a tiny amount on each piece. You could skip the butter (actually, since I'm dairy-free right now I did skip it on my pieces), and while they didn't LOOK as pretty, and seemed like they would be dry and crumbly, they still tasted great! All of that to say, less is more when it comes to the butter. Another option to skip dairy is to lightly spray with olive oil or coconut oil.
By workingathoomeschool.com
https://thewellplannedkitchen.com/
P.S. – remember the commercials – “It's shake n' bake, and I helped!”? I say that to my kids every time we pass by the blue boxes in the grocery stores. They are always embarrassed. It's awesome.
P.P.S. – I was asked for the nutrition info for this recipe. Nutrition info is not so easy for me to come up with, because trying to calculate net carbs while using specialty ingredients can be a pain. So here's the nutrition label NOT INCLUDING the THM Baking Blend. Baking Blend is absolutely necessary to this recipe, but it's not available on food calculators, so you need to add 2 grams of fat and 3 grams of carbs per serving to the nutrition facts below. This is the nutrition information for one serving (the recipe feeds six). With less than 3.7 grams of carbs, this is a great THM “S” recipe.
P.S. – My new eBook, 365: One Year of Healthy Meals for Busy Families, is available now! It’s one full year of reusable gluten-free monthly meal plans (it’s undated, so you can start at any time of the year and use each month over and over again), with printable shopping lists, meal idea worksheets, and tons of bonuses. You can click here to learn more!
The most commonly used flour which is the lowest in carbs is coconut flour. Note: Psyllium has the lowest carbs, however, psyllium is generally not used to bake entire cakes or cookies, it's used in smaller quantities to add bulk, fiber, and elasticity.
People can use a variety of flours to replace almond flour, depending on their dietary requirements. Other nut flours such as walnut or macadamia have similar nutritional profiles and are suitable for people following low-carb or keto diets. People can also use flours made from seeds such as sunflower or flaxseed.
Almond flour and coconut flour are the most commonly used for baking, and high fiber additions like lupin flour, chia flour, flaxseed meal, psyllium husk powder, and oat fiber can be added to them to improve the texture and taste of baked foods.
Experiment with blending fresh fruit into your shake for added carbs and sweetness. Be creative — you can use strawberries, bananas, raspberries, blackberries, peaches, pineapple, mango, and many more. Blueberries and acai also contain antioxidants, which are good for your body because they fight free radicals.
It's Skinny rice is also known as shirataki rice. Like It's Skinny pasta, It's Skinny rice has ZERO carbs in a 1 cup serving and only 9 calories in the entire two-serving bag! That's right!
As you can see, almond flour is far higher in fat than coconut flour, making it superior for those following a Ketogenic Diet, or a Low Carb High Fat (LCHF) diet. Coconut flour is far higher in carbohydrates than almond flour.
1. Xanthan gum. Used for baking or thickening soups or sauces, xanthan gum has zero net carbs. Use in small amounts and be sure to sprinkle the thickener into soups or sauces a little at a time so that it doesn't clump.
Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.
Regular, unsweetened coconut milk naturally contains lots of fat and minimal carbs, making it a great option for most keto meal plans. However, certain varieties contain added sweeteners and may not be appropriate for a keto diet.
Honey is 100% carbohydrate, so it isn't part of the keto diet plan. For reference, one tablespoon of honey contains 17.2 grams of sugar. If you want to kick yourself out of ketosis, honey is a good way to do that. But what about other “healthy” sugar alternatives?
Is oatmeal keto-friendly? No, not unless you're interested in only a spoonful a day. Oatmeal is high in net carbs, which doesn't fit the low carb, high fat strategy needed to achieve ketosis.
Examples include pizza with a high-carb crust, chips and nachos, with carbs in the potato or corn in the chips, sandwiches, with carbs in the bread, granola bars, and breaded foods, such as fried chicken and fish, onion rings, and eggplant parmesan.
Christina Fasulo: Meal replacement shakes are pre-made shakes that are typically between 150-400 calories, with a combination of carbohydrates, fats, and protein. These shakes can serve as a convenient substitute to cooking a balanced meal or snack.
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Introduction: My name is Otha Schamberger, I am a vast, good, healthy, cheerful, energetic, gorgeous, magnificent person who loves writing and wants to share my knowledge and understanding with you.
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