PCOS Meal Planner

Dinner: Keto King Ranch Chicken

Ingredients

3 cups chicken (or turkey), cut up in bite sized pieces*
1 cup turkey or chicken broth (preferably homemade)
1-2 Tbs butter or coconut oil
1/2 small onion, diced
1 medium red bell pepper, diced
1 Tbs red chile powder
1 tsp cumin
1 tsp garlic salt
4 oz can of chopped green chile
6 oz of red salsa
1/2 cup heavy cream
1/3 cup yogurt or sour cream
16 oz grated cheese (I used creamy Jack)
6-7 homemade tortillas (or low carb tortillas of choice)

Instructions

1.You can use raw chicken or already cooked chicken
2. Yes, that’s 5 lbs of raw milk creamy Jack goodness!!
3. Cut up chicken into bite sized pieces if using raw. Dice onion and bell pepper.
4. If you are using raw chicken, melt 1 Tbs of the butter or coconut oil in a pan and cook the chicken until done.
5. Remove from pan and set aside. Melt additional 1 Tbs of butter or coconut oil and cook bell pepper and onion on medium low until soft, about 5 minutes.
6. Add spices to pan.
7. Mix them well with onions and peppers and cook for approximately 3 minutes, stirring constantly. You want to release the fragrance of the spices and have people wander into the kitchen and ask what smells so delicious. Be careful not to burn them.
8. Add the cup of broth (I used homemade turkey) and stir it until you’ve loosened up all the pieces of spice on the bottom of the pan.
9. Add cream, chile, and salsa, mixing well.
10. Cover and cook over medium low heat for 15 minutes, stirring occasionally. At the end of 15 minutes, very carefully remove 1 1/2 cups of the hot mixture and put into an emulsion beaker or blender. (PLEASE use caution here!)
11. Using caution, blend mixture until thickened. If using stick blender, keep blender in the bottom of the beaker to avoid being burned. Carefully pour blended mixture back into pan.
12. Stir well and then add yogurt.
13. After mixing yogurt in well, add meat. Here I am actually using some chicken I cooked and some leftover turkey
14. Mix meat into sauce and gather sauce, tortillas, and cheese. Preheat oven to 350o.
15. In a 9×13 baking dish, begin by layering sauce/meat mixture. Just put enough to wet the bottom of the pan.
16. Place whole tortillas in bottom (do not overlap), then tear another tortilla and fit it in around the empty spots.
17. Ladle half the sauce/meat mixture on top of the tortillas.
18. Evenly spread 1/2 of the cheese over the sauce/meat mixture.
19. Repeat for second layer, layering tortillas, then sauce, and ending with remaining cheese mixture. It’s ready for the oven!
20. Bake at 350o for 30 minutes. Remove from oven and let cool for 10 minutes.
21. Serve and enjoy! May be topped with additional sour cream.

Keto King Ranch Chicken

Nutrition Facts

Serving Size: 12

Amount Per ONE Serving
Calories 4209 kcal
Fat 232.65 g
Carbohydrate 112.75 g
Protein 214.6 g

Managing PCOS can be challenging, but you don't have to do it alone. Join our supportive community to connect with others who understand what you're going through, share tips, and get encouragement. Here's how you can get involved:

Subscribe to our Newsletter: Receive PCOS-friendly recipes, tips, research updates, and more delivered straight to your inbox. Stay informed and empowered with the latest information and support.

Join our Telegram Channel: Stay updated with the latest tips and advice on managing PCOS.

Follow us on Facebook: Engage with our community, participate in discussions, and get support from others.

PCOS Coach AI: Access our 24/7 AI PCOS Coach and Meal Planner for personalized guidance and support anytime you need it.

Register to learn what this meal can do for you

Create a new plan every week and get full access to our premium planner

JOIN FREE

Comments about this recipe "Keto King Ranch Chicken"


Register or log in to add a comment

Tired of ineffective PCOS advice?

Break the cycle with the PCOS Meal Planner - your personalized guide to eating better, feeling better, and managing PCOS symptoms. Take control today!

Image of a woman who is cooking a PCOS friendly meal in a pot

About the PCOS Meal Planner

Forget the frustrating cycle of weight loss attempts, endless medications, and living in discomfort. Introducing the PCOS Meal Planner. A meal planning guide that goes beyond temporary fixes to offer a comprehensive strategy, empowering you to ignite a transformation towards lasting health and happiness. Step into a world where you control your PCOS, not the other way around.

Unlock Your PCOS Freedom Now.

Recent Blog Posts

If You Have PCOS and Want Protein Pancakes Stick to This

Protein pancakes can be a perfect breakfast option for women with PCOS

If You Have PCOS and Want to Eat Chinese Food, Read This

Chinese cuisine is beloved worldwide, and having PCOS doesn't mean you have to miss out

If You Have PCOS and Want to Eat Chinese Food, Read This

Chinese cuisine is beloved worldwide, and having PCOS doesn't mean you have to miss out

Alkaline Reset Diet and PCOS: A Comprehensive Guide

The alkaline reset diet has gained attention for its potential benefits in hormone balance and inflammation reduction.

Alkaline Reset Diet and PCOS: A Comprehensive Guide

The alkaline reset diet has gained attention for its potential benefits in hormone balance and inflammation reduction.

PCOS Telegram Channel: Your Daily Support for PCOS Diet

Looking for a supportive PCOS Telegram channel?

How to Go Plant Based with PCOS

Learn how to transition to a plant-based diet with PCOS safely and effectively. Discover essential nutrients, meal plans, and practical tips for managing PCOS

If You Have PCOS and Want to Order Pizza, Stick to This Guide

A practical guide for enjoying pizza while managing PCOS symptoms, including smart ordering tips and nutritious topping choices.

If You Have PCOS and Want to Eat Mexican Food, Stick to This Guide

Learn how to enjoy Mexican cuisine while managing PCOS with smart choices, substitutions, and cooking tips.