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October 10, 2018 By Dr Mélanie DesChâtelets, ND

Garlic-Herb Whole Roasted Chicken

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Garlic-Herb Whole Roasted Chicken

Course dinner, lunch
Cuisine ketogenic

Ingredients

  • 1 large white onion cut into thick slices
  • 1 5-6 lb. whole chicken
  • Sea salt and black pepper to taste
  • 1 small container fresh poultry herbs thyme, rosemary, & sage, rinsed and divided
  • ¼ c. unsalted butter room temperature
  • 6-8 cloves garlic finely minced, divided
  • 1 c. sugar-free organic chicken broth

Instructions

  1. Preheat oven to 425° F and arrange onion slices in bottom of a large, heavy-duty 12” skillet with high sides.
  2. Remove and discard neck and giblets from chicken and place bird breast-side up on top of onion slices in skillet. Pat chicken dry with paper towels and generously season the outside with salt and black pepper.
  3. Separate out approximately 1/3 of the fresh thyme, rosemary, and sage from the bundle. Remove and discard the tough stems from the thyme and rosemary leaves. Combine the leaves with the sage before roughly chopping.
  4. Add the softened butter, half the minced garlic, and the chopped fresh poultry herbs in a small bowl and stir to combine. Divide the herb butter into small chunks before tucking evenly under the chicken skin covering the breast meat.
  5. Massage the remaining minced garlic inside the cavity of the bird before stuffing with the remaining fresh poultry herbs. Secure legs together with kitchen string, and then add the chicken broth to the skillet.
  6. Place skillet in pre-heated oven and roast for 1 hour and 30 minutes or until a meat thermometer inserted into the thickest part of the thigh reads 165° F. Check every 30 minutes while cooking to make sure the skin isn’t becoming too brown. If it is, cover with aluminum foil after 1 hour and check for doneness after another 15-20 minutes.
  7. Remove skillet from oven and carefully transfer chicken to a serving platter. Cover loosely with aluminum foil to keep warm and let rest for 15-20 minutes.
  8. While the chicken rests, discard the onion slices in the skillet and heat the remaining liquid over medium-high heat. Scrape the bottom of the skillet with a spatula or wooden spoon to remove the browned bits. Continue cooking until the liquid is reduced by one half. Once reduced, taste and season with salt and black pepper, if desired.
  9. To serve, carve the chicken and top each serving with a spoonful of the warm pan sauce. Enjoy!

Recipe Notes

Carbs/Serving:* Total carbs: 3.7g Fiber: 1.7g Net carbs: 2g *Source: VeryWell.com recipe analyzer

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October 10, 2018 By Dr Mélanie DesChâtelets, ND

Easy Wedge Salad with Homemade Blue Cheese Dressing

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Easy Wedge Salad with Homemade Blue Cheese Dressing

Course Salad
Cuisine ketogenic

Ingredients

  • Dressing Ingredients:
  • 2 T. avocado mayonnaise
  • 2 oz. blue cheese crumbles
  • 2 T. Greek yogurt
  • 2 T. full fat sour cream
  • 1 t. garlic salt
  • Sea salt and black pepper to taste
  • 2-3 T. half & half optional
  • Ingredients:
  • 1 large head iceberg lettuce cut into 6 wedges
  • 2 large avocados diced
  • 3 strips sugar-free bacon cooked crispy and crumbled
  • 3 hard-boiled eggs peeled and chopped
  • 1 large stalk celery chopped
  • Sea salt and black pepper to taste

Instructions

  1. To make the blue cheese dressing, combine the avocado mayonnaise, blue cheese, Greek yogurt, sour cream, and garlic salt in a medium glass or other non-reactive bowl. Stir enough half & half into the blue cheese mixture to reach the desired consistency. Season with salt and black pepper, to taste, and stir to combine. Cover and refrigerate until ready to use.
  2. When ready to serve, place each wedge of iceberg lettuce onto individual chilled serving plates. Drizzle each wedge with some homemade blue cheese dressing, and then top each with an equal amount of avocado, crumbled bacon, chopped hard-boiled eggs, and chopped celery. Season with salt and black pepper, to taste, and serve immediately. Enjoy!

Recipe Notes

Carbs/Serving:* Total carbs: 11.6 g Fiber: 4.9 g Net carbs: 7.0 g *Source: VeryWell.com recipe analyzer

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October 10, 2018 By Dr Mélanie DesChâtelets, ND

Creamed Spinach Stuffed Pork Chops

 

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Creamed Spinach Stuffed Pork Chops

Course dinner, lunch
Cuisine ketogenic

Ingredients

  • 4 boneless pork chops 1” thick
  • Salt and black pepper to taste
  • 2 T. extra virgin olive oil divided
  • 2-3 cloves fresh garlic finely minced
  • 12 oz. fresh spinach rinsed and dried
  • 4 oz. cream cheese softened and divided
  • 2 T. sour cream
  • 1 c. organic sugar-free chicken broth

Instructions

  1. Cut each pork chop with a sharp knife along one side to form a pocket, being careful not to cut all the way through. Season each side with salt and black pepper, to taste, and set aside.
  2. Heat 1 tablespoon olive oil and garlic over medium heat in a large, high-sided skillet. Cook until garlic turns fragrant and golden brown, approximately 2-3 minutes.
  3. Working in batches if necessary, add fresh spinach to the skillet and cook until it wilts, stirring constantly.
  4. Add 3 ounces of the cream cheese and sour cream to the skillet and stir until spinach is coated and the cheese is completely melted. Season with salt and black pepper, to taste, and remove from heat. Let cool slightly before stuffing each pork chop with an equal amount of the spinach mixture, removing all of the spinach mixture from the pan in the process.
  5. Add remaining tablespoon olive oil to the same skillet and heat over medium-high heat. Add stuffed pork chops to hot skillet and cook approximately 3-4 minutes per side or until pork is browned and cooked through. Remove pork chops from skillet and transfer to a serving dish. Cover with foil to keep warm and set aside.
  6. Add chicken broth and remaining cream cheese to the skillet and cook over medium-high heat. Scrape up brown bits from bottom of the pan while stirring to incorporate the cream cheese into the sauce. Continue cooking until sauce is reduced by one half, approximately 6-8 minutes. Remove from heat and season with additional salt and black pepper, if desired.
  7. To serve, spoon some pan sauce over each stuffed pork chop and enjoy immediately.

Recipe Notes

Carbs/Serving:* Total carbs: 4.5 g Fiber: 1.9 g Net carbs: 2.6 g *Source: VeryWell.com recipe analyzer

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October 10, 2018 By Dr Mélanie DesChâtelets, ND

Easy Weeknight Keto Pepperoni Pizza

 

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Easy Weeknight Keto Pepperoni Pizza

Course dinner, lunch
Cuisine ketogenic

Ingredients

  • 8 oz. cream cheese room temperature
  • 2 large eggs
  • 1/3 c. Parmesan cheese freshly grated
  • 1½ t. dried basil divided
  • 1½ t. dried oregano divided
  • 1 t. garlic powder divided
  • Sea salt and black pepper to taste
  • 1½ T. tomato paste
  • 3 T. sugar-free tomato sauce
  • 4 oz. pepperoni thinly sliced
  • 1 c. Mozzarella cheese shredded

Instructions

  1. Preheat oven to 375° F and line a large rimmed baking sheet with parchment paper. Set aside.
  2. Combine cream cheese, eggs, Parmesan cheese, 1 teaspoon basil and oregano, and ½ teaspoon garlic powder in a medium-sized bowl. Season with salt and black pepper, to taste, and whisk until mixture is completely blended and smooth.
  3. Spread the cream cheese mixture onto the prepared baking sheet into the desired shape and thickness. (For thicker crusts, reduce oven temperature to 350° F and increase baking times for best results).
  4. Place the crust in the pre-heated oven for 8-10 minutes, or until slightly puffed and golden brown. Check halfway through cooking time to ensure the crust bakes evenly and does not become too brown.
  5. In the meantime, whisk the tomato paste, tomato sauce, the remaining dried herbs, and the garlic powder in a small bowl. Lightly season with salt and black pepper, to taste, and stir to combine. Set aside.
  6. Remove the pizza base from the oven and let cool for 5-10 minutes before topping with tomato sauce, sliced pepperoni, and shredded Mozzarella cheese.
  7. Return pizza to oven and bake for another 10 minutes, or just until the cheese is melted and bubbly. Remove from oven and garnish with fresh basil, if desired, and serve immediately. Enjoy!

Recipe Notes

Total carbs: 5.3 g Fiber: 0.9 g Net carbs: 4.4 g *Source: VeryWell.com recipe analyzer

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October 10, 2018 By Dr Mélanie DesChâtelets, ND

Loaded Avocado Baked Eggs

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Loaded Avocado Baked Eggs

Course Snack
Cuisine ketogenic

Ingredients

  • 2 large ripe avocados
  • 4 medium eggs
  • Sea salt and black pepper to taste
  • ½ c. Cheddar Jack Cheese shredded
  • 3 strips sugar-free bacon cooked crispy and crumbled

Instructions

  1. Preheat oven to 350° F and line a rimmed baking sheet with parchment paper.
  2. Cut avocados in half lengthwise and remove the pits. Use a spoon to carefully remove some of the avocado flesh around the pit to create more space for the egg. Reserve removed flesh for another use (or smash, season with salt and pepper to taste, and top each baked avocado half with a spoonful before serving).
  3. Crack one egg into a small bowl and then carefully transfer the egg into one of the prepared avocado halves. Place the filled avocado onto the prepared baking sheet and repeat this process with the remaining avocado halves and eggs. Season each with salt and black pepper, to taste.
  4. Place filled avocado halves in pre-heated oven to bake for 20-25 minutes, or until the eggs are cooked according to your preference.
  5. Remove from oven and top each avocado half with shredded Cheddar Jack cheese and crispy bacon pieces. Garnish with chives or sliced green onions, if desired, and serve immediately. Enjoy!

Recipe Notes

Carbs/Serving:* Total carbs: 7.9 g Fiber: 5.9 g Net carbs: 2 g *Source: VeryWell.com recipe analyzer

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About Dr Melanie

Naturopathic Doctor offering consulting, specialty lab tests, professional grade supplements and dedicated wellness programs to BC residents via telemedicine, with offices in Burnaby – since 2010.

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