Diabetics Rejoice!: Keto Creamed Chicken over Chaffles (or Riced Cauliflower)

Wednesday, April 21, 2021

Keto Creamed Chicken over Chaffles (or Riced Cauliflower)

I had some leftover chicken in the refrigerator and, wondering what to do with it, I remembered an old-fashioned Creamed Chicken recipe I used to love when I was first married. In the 1970’s and 80’s, Creamed Chicken was a popular dish served over puffed pastry shells. With a few substitutions, you can create the same, comforting meal in a keto version! Using xanthan gum instead of flour to thicken the sauce and served over toasted chaffles or riced cauliflower, this entire meal is only about 2 carbs per serving! Tonight’s dinner was a wonderful trip down Memory Lane...one I won’t forget anytime soon!

Keto Creamed Chicken

Makes 4 servings

1 cup chicken broth

1/2 cup heavy cream

1/2 teaspoon poultry seasoning

1 teaspoon chopped fresh chives or parsley

1/2 to 3/4 teaspoon xanthan gum

2 cups cooked chicken, cubed or shredded

1 tablespoon white wine or sherry

Salt and pepper to taste

Optional for serving:

Toasted Chaffles

Riced cauliflower

1. In a saucepan over medium heat, whisk together the chicken broth, heavy cream and herbs and heat to a simmer. While whisking, add the xanthan gum and continue whisking until thickened and smooth.

2. Add the cooked chicken, white wine or sherry and season with salt and pepper to taste. Simmer until the sauce is thicken to desired consistency, stirring occasionally. (If desired and if your diet allows a few more carbs, add any optional vegetables you might like, such as broccoli, one (4 oz) can of mushrooms and their liquid, a tablespoon of peas or carrots.)

3. Serve warm over toasted chaffles or cooked riced cauliflower. Enjoy!

Creamed Chicken and Vegetables over Chaffles

Nutritional Information per serving (1/4 recipe, no vegetables or optional ingredients): 221 calories, 0.5 g carbohydrates (0.1 g dietary fiber, 0.3 g sugars), 14.3 g total fat (7.6 g saturated fat, 0 g trans fat), 99 mg cholesterol, 223 mg sodium, 12 mg calcium, 182 mg potassium, 1 mg iron, 129 IU Vit A, 22.7 g protein. Net carbs per serving: 0.4 grams

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More about my experience with Type 2 diabetes:

After experiencing gestational diabetes while pregnant in 1988, it wasn't long before a diagnosis of Type 2 diabetes was made, and then, much later, I was correctly diagnosed with autoimmune Type 1.5 (Latent Autoimmune Diabetes in Adults, also known as LADA).

Like many people newly diagnosed, I had to read and learn what diabetes was all about. I did everything my doctor told me to do, took my medication exactly as prescribed, began to exercise more, I consulted with a diabetic nutritionist, I changed my carb-loving lifestyle to within the dietary guideline of my nutritionist and lost some weight. For many years, following the advice of the experts, I managed the disease fairly well. Yet, it concerned me that my need for medication continued to rise steadily, but I was told by my doctor that diabetes is a progressive disease and that what I was experiencing was normal. In a few years of trying diet change, exercise and oral medication alone, I was prescribed insulin to go along with the oral meds. My blood sugars stabilized, but my need for more and more insulin over time to manage good control continued to go slowly and steadily upward, along with my weight. With the larger and larger amounts of insulin (the fat storage hormone), it didn’t take long for me to become obese! I was not pleased because at the rate my need for meds was growing, it appeared that it wouldn't be long before my condition would be too difficult to control.

Finally, I said "enough!" Something had to change! I read The Diet Cure by Julia Ross and began a diet overhaul unlike anything ever suggested by my diabetic team. Two other books I highly recommend are The Blood Sugar Solution by Dr. Mark Hyman for a T2 diabetic and Dr. Bernstein’s Diabetes Solution by Dr. Richard Bernstein for a T1 or any diabetic on insulin. I cut out all white starches and grains from my diet and went 100% sugar free. (No expert had ever suggested I look at the sugar grams in the foods I ate before and I was shocked to discover large amounts hidden in most processed foods, even items not meant to be sweet!) I began to eat mainly fresh vegetables, very small amounts of fruit and only when it's in season (I love summer berries!), plenty of healthy fats and a moderate amount of high-quality protein. I now follow a Ketogenic diet which allows about 20-30 grams of good carbs per day, mainly in the form of non-starchy vegetables. I don't go out often but, when I do, I go to a restaurant where I know I can eat within my diet. By living this lifestyle, I lost over 65 pounds but, more than that, my need for medication grew less and less. I now need only very small amounts of insulin at meals and 4 units of long-acting insulin at bedtime (down from over 25 units when I was eating higher carb). The best part is that I’ve been able to stop all other oral prescription medications, as well! My blood glucose is always steady, in a normal range and hardly ever goes above 100 mg/dl. My A1c is consistently 4.9 or lower. These excellent health outcomes keep me motivated to stick with a keto lifestyle, plus I really enjoy the food!

I am now at my ideal weight and have kept it steady for over six years. My cravings for carbohydrates and my voracious "sweet tooth" are well controlled. I am motivated to cook and have made cooking healthy my #1 hobby. I'm excited about incorporating the alternative flours into my baking so I can occasionally still enjoy a dessert or bread product in my diet. The outlook of managing my diabetes and the future of my health is extremely positive.

If you're reading this and dealing with similar issues, take heart! You can make the necessary changes to your diet and lifestyle to share in this positive outlook, too. Just take it one day at a time, be good to yourself, and do not depend solely on medication. I had to face the fact: There is no "magic pill" out there! Instead, I needed to commit to eating well to heal myself from within. Remember, it's your future and your health; no one can do this for you! You owe it to yourself and your loved ones!

Wednesday, April 21, 2021

Keto Creamed Chicken over Chaffles (or Riced Cauliflower)

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Diabetics Rejoice!