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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!
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 is a 100% keto-approved baking flour. It is also the most widely used keto flour on shelves. However, what it lacks in carbs, it makes up for in calories. Though almond flour is significantly higher in calories than many other flours, it also contains considerable amounts of protein and fiber.
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.
Mix 1.5 cups bread crumbs with 1 envelope Lipton Onion soup mix. Using 1 cut up chicken, coat the pieces with 1/4 cup mayonnaise, then roll in the bread crumbs mixture. Baked on a greased cookie sheet at 375-400* for 30-40 minutes until chicken is done.
Commercial shake and bake mixes are high in sodium, and contain hydrogenated oils (trans fats) and artificial colours. Eating too much sodium can raise blood pressure and trans fats can lead to heart disease. Try this homemade version for a healthy alternative.
With only 2 net carbs per 28g, almond flour qualifies as being keto-friendly. Not just is this keto-friendly, but it also provides micronutrients that help the body heal and stay fresh on the keto diet.
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.
A 1/4 cup of blanched almond flour has 6 grams of carbohydrates and 3 grams of fiber, so it has 3 grams of net carbs. For comparison, a 1/4 cup of all-purpose flour has nearly 24 grams of carbohydrates and less than 1 gram of fiber.
The problem with a high intake of oxalate-rich food is that it might contribute to calcium oxalate crystal formation, which, is a major component to some kinds of kidney stone. Also, it's been implicated in gout, and also has been associated with microcrystalline-associated arthritis.
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.
Peanut butter contains 2 grams of net carbs, 8 grams of fat, and 4 grams of protein in a tablespoon serving, making it a keto-friendly food[*]. With its low net carb count and high fat content, anyone can incorporate peanut butter into their keto lifestyle within reason.
If you're craving baked goods, try swapping out white flour for whole grain flour, which has more fiber and a better nutritional profile ( 32 ). You might also consider subbing coconut or almond flour for white flour, as these alternative options tend to be lower in carbs.
Can you Substitute Almond Flour for Regular Flour? Almond flour can be substituted for regular flour at a 1:1 ratio. It is important to note that almond flour may require more egg to bind the flour. Check out our almond flour recipe book here for more information on a specific recipe!
Introduction: My name is Aron Pacocha, I am a happy, tasty, innocent, proud, talented, courageous, magnificent person who loves writing and wants to share my knowledge and understanding with you.
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