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Monday, February 19, 2018

TOFFEE FUDGE




TOFFEE FUDGE

Difficult to describe this amazing confection.  It is sweet, fudge-like and it tastes like toffee and has a chewy consistency as well, just like toffee, but at the same time it is also somewhat like fudge-like.  Very addictive!  Not often one finds a candy that also has plenty of protein!  I don’t feel guilty eating this confection, even although I tend to overdo it.  Still, it doesn’t make me gain weight, which is good.

2 oz unsweetened carob chips, OR (60 g)
1 tbsp light olive oil (15 mL)
1/2 cup unsalted butter, melted (125 mL)
Liquid sweetener (sucralose or stevia) to equal 1 cup (250 mL)
  sugar
11/4 cups Vanilla Whey Protein (300 mL)
  (GNC French Vanilla Cream, sugarless)
1 cup whole milk powder, OR (250 mL)
  coconut milk powder*
1/4 cup powdered erythritol, OR (60 mL)
  6 coffee sweetener packets
1/4 cup whipping cream, OR heavy cream (60 mL)
2 tbsp water (30 mL)
1/4 tsp butterscotch, OR caramel extract** (1 mL)
  (optional)
1/4 cup Gluten-Free Bake Mix 2, page­­­___ (60 mL)

In double boiler combine carob chips, OR sugar-free chocolate chips and olive oil.  Melt the carob, OR chocolate chips over medium heat.

Meanwhile in food processor, process, butter, liquid sweetener, vanilla whey protein powder, whole milk powder, OR coconut milk powder, erythritol, OR coffee sweetener, whipping cream and water; process.  Add melted carob, OR chocolate chips; process.  Add Gluten-Free Bake Mix 2, page___; process.  Place mixture in 9-inch (23 cm) square glass dish.  Press evenly into dish using plastic wrap or back of a large spoon.  Using a paper towel, mop up any excess grease.  Freeze half an hour and refrigerate or simply refrigerate until thoroughly chilled.  Keep refrigerated.

Helpful Hints: *I have not tested this recipe with coconut milk powder (available on Amazon) or heavy cream powder (probably be even better! HERE).  I would imagine that it would work.  It is perfect with whole milk powder, however, you may be doing stricter low-carbing. **I didn’t add any extracts, however, I can imagine those extracts would complement this confection very well.

Yield:  50 pieces

1 piece/carob/chocolate
34/ 34.6calories
2.5/2.4 g protein
1.9/1.9 g fat
0.2/0 g fiber
1.7/1.3 g net carbs 


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Sunday, February 18, 2018

MEAL REPLACEMENT SHAKE



MEAL REPLACEMENT SHAKE

This delicious shake may be used occasionally in place of a meal.   You can have more than 1 cup (250 mL) as the calories are not really very high.

1 cup ice cold water (250 mL)
1 cup ice blocks (250 mL)
1/2  cup vanilla, OR chocolate (125 mL)
  whey protein powder
Liquid sweetener (sucralose or stevia) to equal 1/2  cup (125 mL)
  sugar
1/4  cup cocoa, OR carob powder (60 mL)
1/4  cup whipping cream (60 mL)
1 egg
2 tbsp powdered erythritol, OR (30 mL)
  3 coffee sweetener packets
1 tbsp coconut oil (15 mL)
1/2  tsp xanthan gum (2 mL)

In blender, combine ice cold water, ice, vanilla, OR chocolate whey protein powder, liquid sweetener, cocoa, OR carob powder, whipping cream, egg, erythritol, coconut oil and xanthan gum.  Blend well until smooth and thickened.  Pour into a glass and using a wide straw, if desired, enjoy!

Yield:  3 servings
1 cup/cocoa/carob
189.3/209.2 calories
14.6/13.2 g protein
13.8 /13.2g fat
3.8/2.2 g fiber
2.3/6.4 g net carbs

<3 COMPLETELY NEW  vol. 6 and 7 in the LCAF's cookbook series  - 70 plus color photos in each - pretty matching coil binding to color of book - AmongFriends.us/FreeShipping.php πŸ’



For other great Low-Carb, Gluten-Free recipes by the team & me:

Saturday, February 10, 2018

CREAMY STUFFED CHICKEN WITH RICH MUSHROOM SAUCE





CREAMY STUFFED CHICKEN WITH RICH MUSHROOM SAUCE

Creamy, cheesy stuffed “breaded” chicken breasts smothered in a rich mushroom sauce.  This meal goes well with mashed cauliflower and tender green beans or any other vegetable of your choice. 

3 lbs chicken breasts (1.4 kg)
4 tbsp olive oil, divided (60 mL)
Breading:
2/3 cup Gluten-Free Bake Mix 2, OR (150 mL)
  1/2 cup almond flour and 2 tbsp coconut flour (for grain-free)
3 tbsp grated Parmesan cheese (45 mL)
  (the kind in a can)
1/2 tsp salt (2 mL)
1/8 tsp black pepper (0.5 mL)
1/8 tsp paprika (0.5 mL)
Cheese Stuffing:
7 oz cream cheese, softened (210 g)
1 cup grated Mozzarella cheese (250 mL)
3/4 cup grated Cheddar cheese (175 mL)
1/2 tsp black pepper (2 mL)
1/4 tsp salt (1 mL)
Mushroom Sauce:
2 tbsp olive oil, divided (30 mL)
2/3 cup chopped onion, thinly sliced (150 mL)
1 lb mushrooms, thinly sliced (0.45 kg)
1 cup homemade chicken broth (250 mL)
4 oz cream cheese (125 g)
1/2 cup whipping cream (125 mL)
1/2 tsp black pepper (2 mL)
1/4 tsp salt (1 mL)

Preheat the oven to 350°F (180°C).

Slice chicken breasts in half horizontally but not all the way through to butterfly them and get them ready for the stuffing. 

Breading:  On dinner plate combine Gluten-Free Bake Mix2, Parmesan cheese, salt, black pepper and paprika. 

Cheese Stuffing:  In medium bowl, combine cream cheese, Mozzarella cheese, Cheddar cheese, black pepper and salt.

Stuff chicken breasts and carefully fold chicken over the filling.  Spoon breading over both sides of chicken.

In large frying pan in 2 tbsp (30 mL) olive oil and over medium heat, cook chicken breasts until browned on both sides, about 2 minutes per side.  Place in 9 x 13-inch (23 x 33 cm) casserole dish.  Pour mushroom sauce over all and bake 28 to 30 minutes, or until chicken is no longer pink inside. 

Mushroom Sauce:  In frying pan, in 1 tbsp (15 mL) olive oil over medium heat, cook onions until turning soft and brown.  Remove.  Add remaining oil and mushrooms and fry until tender.  Set aside. To frying pan, add chicken broth, cream cheese (broken up), whipping cream, black pepper and salt.  Cook until sauce is boiling and smooth; stirring frequently.  Add back onions and mushrooms.


Yield:  8 servings
1 serving
551.7 calories
41.5 g protein
39.1 g fat
1.0 g fiber

6.83 g net carbs

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Tuesday, February 6, 2018

TRIPLE CHOCOLATE CHEESECAKE







TRIPLE CHOCOLATE CHEESECAKE

A very special cheesecake!  If you love chocolate cheesecake, then this one is one to try as it doesn’t make you think “low-carb.”  The crust is thick and substantial and chocolaty with a firm, yet creamy chocolate cheesecake filling and a whipped cream chocolate topping.  If you decide to skip the topping, this cheesecake typically does not leave cracks after baking.  Carob powder and unsweetened carob chips may be used instead.

Crust:
11/2 cups Gluten-Free Bake Mix 2 (375 mL)
1/3 cup cocoa, OR carob powder (75 mL)
2/3 cup butter, melted (150 mL)
Liquid sweetener (sucralose or stevia) to equal 2/3 cup (150 mL)
  sugar
1/8 tsp almond extract (0.5 mL)
Filling:
16 oz cream cheese, softened (500 g)
2 eggs
Liquid sweetener (sucralose or stevia) to equal 3/4 cup sugar (175 mL)
1/4 cup powdered erythritol, OR xylitol* (60 mL)
1/4 cup whipping cream (60 mL)
4 oz sugar-free chocolate chips, OR (125 g)
1 tbsp olive oil (15 mL)
1 tbsp coconut oil, optional (15 mL)
Whipped Cream Chocolate Topping:
1 cup whipping cream, chilled (250 mL)
1/8 tsp cream of tartar (0.5 mL)
1/4 cup sour cream (60 mL)
2 tbsp cocoa, OR carob powder (on Amazon) (30 mL)
Liquid sweetener (sucralose or stevia) to equal 2/3 cup sugar (150 mL)
1 tsp vanilla extract (5 mL)

Preheat oven to 325°F (160°C).

Crust:  In medium bowl, combine Gluten-Free Bake Mix2, cocoa, OR carob powder.  In small bowl, combine melted butter, liquid sweetener and almond extract.  Add to dry ingredients.  Press into bottom of an 8 or 9-inch (20 or 23 cm) springform pan.  I use plastic wrap to make it easier for me.

Filling:  In food processor or bowl of mixer, add cream cheese; process.  Add eggs, liquid sweetener, powdered erythritol, OR xylitol and whipping cream; process.

In double boiler add chocolate chips or carob chips, olive oil and coconut oil, if using.  Melt the chocolate, OR carob chips.  Add to cream cheese mixture and process until well-combined.  Pour cheesecake batter over crust.  Bake 35 to 40 minutes until center is almost set.  Allow to come to room temperature and spread Whipped Cream Chocolate Topping over the top.  Cover and refrigerate cheesecake.

Whipped Cream Chocolate Topping:  Whip cream in bowl of mixer and while it is whipping at high speed, sprinkle in cream of tartar.  Once the cream has thickened up quite a bit, add the sour cream and continue to whip for a brief while.  Add cocoa, OR carob powder, liquid sweetener and vanilla extract.  Continue whipping until the mixture is thick, homogeneous and smooth.

Helpful Hints:  *Xylitol is deadly for dogs as it causes prolonged hypoglycemia.  It is fine for humans to consume, but everything in moderation.  You can powder the xylitol in a coffee bean grinder, or leave it in granular form.

Yield:  12 servings
1 chocolate/carob
435.3/433.2 calories
8.8/9.5 g protein
39.6/39.1 g fat
1.5/2.6 g fiber
6.0/9.7 g net carbs

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Monday, February 5, 2018

BROCCOLI CARROT FRITTERS






BROCCOLI CARROT FRITTERS

Not only do these fritters taste wonderful, they also look attractive on a dinner plate.  That’s always a plus in my opinion.  Ever heard of first eating with your eyes?  In my opinion carrots got a bad rap, very unfairly, in the low-carb world, as carrots actually feature very low on the glycemic load scale, which is what counts!

3 cups finely chopped broccoli, (750 mL)
  cooked
1 cup grated carrot, and chopped (250 mL)
1 cup grated Mozzarella cheese (250 mL)
1/2  cup Gluten-Free Bake Mix 2, OR (125 mL)
  use a combination of almond flour and coconut flour
1 tsp minced garlic (5 mL)
2 eggs, fork beaten
1 tsp dried parsley (5 mL)
3/4 tsp salt (3 mL)
1/4 tsp black pepper (1 mL)
Sour cream for serving

In medium bowl, combine cooked broccoli, carrot, Mozzarella cheese, Gluten-Free BakeMix 2 and garlic.  In small bowl, combine eggs, parsley, salt and pepper.  Add to broccoli mixture and mix well.  Form 1/cupfuls (60 mL) of the vegetable mixture.  Place in oil in frying pan over medium heat.  Flatten with the back of a spatula.  Flip after 2 minutes and cook the other side as well until golden brown, lowering the heat, if necessary.  Remove and drain on paper towels.  Serve with sour cream.

Yield:  12 fritters
1 fritter
76.2 calories
4.8 g protein
4.9 g fat
0.8 g fiber
2.6 g net carbs

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Sunday, February 4, 2018

MEAT LOAF WITH APPLE AND MILD CURRY FLAVOR



APPLE CURRY MEAT LOAF
The sweet taste of apple and “ketchup” contrasted with curry, makes this meat loaf really tasty. My son, Jonathan, absolutely loves this meatloaf and he is not really a meat loaf fan.   After many years and many meat loaf recipes later, this is still one of my favorites.



1 1/2 lb lean ground beef (0.680 kg)
1 apple, peeled, cored and grated
1/4 cup Gluten-Free Bake Mix, OR oat bran (50 mL)
2 tbsp dehydrated chopped onion (25 mL)
2 eggs
1 tbsp tomato paste (15 mL)
Sweetener to equal 1 tbsp sugar (15 mL)
1 tbsp MILD curry powder (15 mL)
1 tsp Worcestershire sauce (5 mL)
3/4 tsp salt (3 mL)
1/2 tsp black pepper (2 mL)
Topping:
3 tbsp tomato paste (45 mL)
Sweetener to equal 1 tbsp sugar (15 mL)
1 tsp white vinegar (5 mL)

In large bowl, combine ground beef, apple, wheat bran and onion. In small bowl, combine eggs, tomato paste, sweetener, curry powder, Worcestershire sauce, salt and pepper. Add to ground beef and mix well. Press mixture into 9 x 5 x 3-inch (2 L) loaf pan.

Topping: In small bowl, combine tomato paste, sweetener and vinegar. Cover meat loaf with topping.  Bake in 350°F (180°C) oven 11/2 hours.

Nutritional Analysis: Yield: 8 servings, 1 serving
241.2 calories; 18.6 g protein; 15.4 g fat; 0.9 g fiber; 5.5 g carbs

Variation: Apple Meat Loaf: Omit curry powder.

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FUDGY PEANUT BUTTER COCONUT SQUARES



FUDGY PEANUT BUTTER COCONUT SQUARES
These sweet fudge-like squares are very rich but quite low in carbs. They may be frozen or refrigerated. I prefer them frozen, but if using chocolate chips, they would be better refrigerated, as the chips would freeze too hard and one would not taste them so well.  This  recipe was well-tested and enjoyed on lowcarbfriends.com  It's a flexible recipe and you can play with it.  Here you can go over to the thread on lowcarbfriends.com and see what folks said about it and how they played with the recipe:  OVER HERE

1/2 cup granulated erythritol
1/4 cup whipping cream or evaporated milk
Liquid sweetener (sucralose or stevia) to equal 1 cup sugar, OR to taste (250 mL)
1/2 cup butter
1/2 cup smooth peanut butter (sugar free, salted is fine)
1 1/2 cups unsweetened, medium dessicated coconut
1 cup vanilla whey protein powder (available at places like GNC)
1/3 cup chopped walnuts or pecans
1/2 cup sugar free chocolate chips, OR 70% Lindt Bar, chopped (optional)

In double boiler or in heavy-bottomed saucepan, combine erythritol, cream, sweetener and butter. Over medium heat, stir mixture until very hot and erythritol has dissolved. Stir in peanut butter until incorporated. Then add coconut, vanilla whey protein powder and chopped nuts of choice. Stir well and turn out into an 8 x 8-inch square glass dish.  Allow to cool before pressing some chocolate chips over the top, if using (otherwise the chocolate will melt).  Freeze and later when set, refrigerate, if desired.

Nutritional Analysis: 25 squares, 1 square:
131.5 calories; 4.0 g protein; 11.7 g fat; 1.7 g carbs

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Thursday, January 18, 2018

CHOCOLATE PEANUT BUTTER PIE







CHOCOLATE PEANUT BUTTER PIE

Ridiculously good!  It is firmer the next day.  My husband adores this pie and cuts himself slivers to go alongside his coffee.  He tries to make it last as he knows I won’t be making it too often as I myself cannot eat this pie due to the chocolate in it.  This pie can be made with unsweetened carob chips instead.  This is actually a no-bake pie and technically you do not need to bake the crust either as it will firm up beautifully in the refrigerator.  This can be a NO BAKE pie - simply don't bake the crust.  It is not necessary as the crust firms up beautifully in the refrigerator anyway.

Crust:
11/2 cups Gluten-Free Bake Mix 2 (375 mL)
1/3 cup cocoa (75 mL)
2/3 cup butter, melted (150 mL)
Liquid sweetener to equal 2/3 cup (150 mL)
  sugar
1/8 tsp almond extract (0.5 mL)
Filling:
8 oz cream cheese (250 g)
1/cup peanut butter (125 mL)
Liquid sweetener to equal 1/2 cup sugar (125 mL)
1/cup powdered erythritol, OR (75 mL)
  8 coffee sweetener packets
1/cup heavy cream (60 mL)
Chocolate Topping:
1/2 cup whole milk powder, OR skim milk powder, finely ground (125 mL)
Liquid sweetener (sucralose or stevia) to equal 1/2 cup sugar (125 mL)
1/cup powdered erythritol (75 mL)
1/cup heavy cream (60 mL)
1/cup butter, melted (60 mL)
2 tbsp water (30 mL)
2 tsp olive oil (10 mL)
1 tsp vanilla extract (5 mL)
2 oz unsweetened chocolate, melted* (60 g)

Crust:  In medium bowl, combine Gluten-Free Bake Mix 2 and cocoa. In small bowl, combine melted butter, liquid sweetener and almond extract.  Add to dry ingredients.  Press into bottom of an 8 or 9-inch (20 or 23 cm) springform pan.  I use plastic wrap to make it easier for me.  If you like you can bake the crust in 350°F (180°C) oven for 10 minutes, however, you can simply elect not to bake the crust as it will firm up perfectly once chilled.

Filling:  In food processor, process cream cheese.  Add peanut butter, liquid sweetener and erythritol, OR coffee sweetener; process.  Add heavy cream; process. Pour over crust and smooth out.  Pour Chocolate Topping over top and spread evenly, but leave some of the peanut butter filling showing.

Chocolate Topping:  In food processor with sharp S-blade, process milk powder, liquid sweetener, powdered erythritol, heavy cream, butter, water, olive oil (if not used together with the chocolate for melting it) and vanilla extract until smooth.  Add melted chocolate; process. 

Helpful Hints:  *To melt chocolate, place in small cereal bowl and pour boiling water over the squares.  When soft to the tip of a knife, pour boiling water off.  You may need to do this twice.  Trust me, the chocolate will not seize.  Or, you could place the chocolate in top of a double boiler with the 2 tsp olive oil or a little more and melt it that way.  Chocolate may also be replaced with unsweetened carob chips.  Melt them following the second method.  Some people melt chocolate in the microwave oven.  I’ve not often been very successful with this method … usually my chocolate seizes.  You need to nuke at very brief intervals, but I grow impatient.  I think I would have even less success with trying to melt carob chips in the microwave oven (if you do try, remember to add the olive oil).

Yield:  12 to 16 servings
1 serving
405.8/304.3 calories
9.1/6.8 g protein
37.8/28.4 g fat
1.8/1.4 g fiber

8.3/6.2 g net carbs

Wednesday, January 17, 2018

"HONEY" GARLIC MEATBALLS



 Steam rising ..... not really a bad pic. ;)




“HONEY” GARLIC MEATBALLS
So good to be able to make something like this again!  We have our own low-carb “honey” which is pretty good used in certain dishes.I used sugar-free honey.  You can get this either at Wal-Mart, called Honey Tree® or online at Netrition they have one called Nature’s Hollow® which uses xylitol instead of maltitol which is in the Wal-Mart honey, which can be problematic for some people.


2.2 lbs ground beef, (1 kg)
1 tbsp coconut flour (15 mL)
2 eggs
11/2  tsp salt (7 mL)
1/tsp black pepper (2 mL)
1/cup sugar-free  “honey” (75 mL)
1 tbsp soy sauce, optional (15 mL)
1 tbsp butter (15 mL)
1 tbsp crushed garlic (15 mL)
Sugar-Free Ketchup:
6 oz can tomato paste (170 g)
1/cup water (125 mL)
1 tbsp lemon juice (15 mL)
Liquid sweetener to equal 2 tsp sugar (10 mL)
1/tsp onion salt (2 mL)
1/tsp garlic powder (1 mL)
1/tsp black pepper (1 mL)

Preheat the oven to 375°F (190°C) and line a sheet pan with foil.  Grease the foil. 

In large bowl, combine ground beef and coconut flour.  In small bowl, whisk together eggs, salt and black pepper.  Add to ground beef and stir well to combine.  Form 2 tablespoonfuls (30 mL) and place on prepared sheet pan.  Bake 17 to 20 minutes.

Sugar-Free Ketchup:  In small bowl, combine tomato paste, water, lemon juice, liquid sweetener, onion salt, garlic powder and black pepper.  Stir in sugar-free “honey” and soy sauce, if using.

In frying pan in butter, and over medium heat, cook garlic until turning fragrant.  Add the sugar-free Ketchup.  Add meatballs, spooning sauce over them, and simmer over low heat 3 to 5 minutes, or until sauce thickens sufficiently.

Yield:  4 servings
4 per serving
649.6 calories
51.9 g protein
43.5 g fat
2.7 g fiber
8.2 g net carbs 

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Saturday, January 13, 2018

SALISBURY STEAK WITH ONION GRAVY




SALISBURY STEAK WITH ONION GRAVY

I have made this meal with mushroom gravy and one day I was really in the mood for Salisbury steak as was my husband, however, I didn’t have any mushrooms in the house!  This recipe was the result.  It was excellent and for those who don’t like mushrooms, this is a very tasty alternative. 

3 lbs ground beef (1.4 kg)
6 tbsp fresh parsley, minced, OR (90 mL)
  3 tbsp dried parsley (45 mL)
2 tbsp coconut flour (30 mL)
1 tbsp minced garlic (15 mL)
2 eggs
2 tsp Montreal® Steak Seasoning (10 mL)
11/4 tsp salt (6 mL)
1 tsp black pepper (5 mL)
1/4 cup butter, OR bacon fat (60 mL)
Onion Gravy:
1 tbsp butter, OR bacon fat (15 mL)
2 cups chopped onions (500 mL)
8 oz cream cheese, chopped up (250 g)
3 cups chicken stock, OR beef stock* (750 mL)
2 tbsp olive oil (30 mL)
1/4 tsp salt (1 mL)
1/4 tsp white pepper (1 mL)
1 tsp cornstarch, OR arrowroot powder (5 mL)

In large bowl, combine ground beef, parsley, coconut flour and garlic.  In small bowl, beat eggs with a fork and add Montreal® Steak Seasoning, salt and black pepper.  Beat again with the fork to combine.  Add to ground beef mixture and combine very well, using your hands.  Make 20 oblong patties (I didn’t worry about the shape too much).  I believe I used an ice cream scoop for each patty.

In nonstick frying pan, over medium heat and in some butter, fry the patties until they are brown on both sides and almost cooked through, but not quite.

In large pot, in butter and over medium heat, cook onions until soft.  Remove and set aside.  In the same pot, combine cream cheese, chicken stock, olive oil, salt and white pepper and cook over medium heat.  Place some of the sauce in a small bowl and stir in the cornstarch, OR arrowroot powder and add back to the pot, stirring to combine.  Bring the sauce to a boil.  Add the patties and onions.  Simmer 10 minutes.

Helpful Hints:  *I only ever have homemade chicken stock on hand in the freezer and that is what I used.  It was perfectly yummy with this dish and no one can tell it has chicken flavor.  If you use commercial stock/broth, you might want to reduce the salt in this dish. It is so easy to make homemade chicken stock if you have a slow cooker or a pressure cooker.  Place rotisserie chicken carcass in the slow cooker or pressure cooker along with a chopped onion, carrot, some dried parsley, thyme (optional), salt and pepper.  Cover with water completely.  Set on low heat for 8 hours and follow directions for the pressure cooker.  Strain and place in a container in the freezer.

Yield: 10 servings
2 per serving
495.5 calories
31.5 g protein
37.8 g fat
1.2 g fiber
4.8 g net carbs

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