From my Instagram: Chicken and Vegetable Sheet Pan Dinner - Keto Friendly

Easy peasy - throw it all on a pan and roast. I posted this on my Instagram story today as I was making it - thought I'd pop it up on the blog quickly tonight before heading to bed to read myself into oblivion.

Amounts are dependent on how much you need, how much you want and yada yada.  Change up the vegetables too.  We are low carb, sugar free so although I'd love to have potatoes, we don't regularly eat them so I substituted turnips and radishes.  Broccoli is good in this - as is cauliflower.  I love it with tons of onions - but carbs and husbands mean little to no onions so I used some green onion tops.

Chicken and Vegetable Sheet Pan Dinner

Chicken thighs - bone in
Brussels Sprouts
Radishes
Turnips
Green onion tops
Bacon, cooked and crumbled
Mushrooms
Avocado Oil
Butter
Garlic
Salt and Pepper
Kinders Woodfire Garlic Seasoning or whatever seasoning you like

 

I used about 4 T butter, 2 t garlic, minced and some salt and pepper - mixed together and spread on the chicken.  Then sprinkled with one of my current favorite seasonings that I find myself putting on almost everything... Kinder's Woodfire Garlic. 

Clean and trim the turnips and radishes.  Cube.  I chose to soak the turnip cubes for an hour or so in a mixture of heavy cream with some salt and a little water, in order to draw out some of  the 'bite' so they would be more like potatoes. The sprouts were halved and put in a Ziploc with real bacon pieces, the mushrooms, green onion tops and radishes.  Add about 2-T avocado oil, some salt and pepper and let it marinate while the turnips soak.

Drain and rinse the turnips.  Add to the veggies.  Massage the bag to cover everything with the oil and seasoning.  Pour onto your baking sheet.  You can line it with parchment or foil if you wish first.  Then top the vegetables with the chicken.

Put into a preheated oven at 425 degrees and bake for about 40 minutes.  When the chicken is done and everything is golden, you can serve as is - or if you like the chicken extra crispy (we do) I flip the chicken pieces over onto another pan and place them under the broiler for a couple minutes.  When they are as crispy as you like, take them out and serve them with the veggies.

 

The chicken is topped with the butter garlic mixture and woodfire garlic seasoning

 

Soaking the turnips to take the bite out

 

 

The veggies are marinating while the turnips soak - the prep work is almost done.

 

Into the oven with you...... 

Out of the oven and done....

 

 

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Frequently Asked Questions to Amazon Fresh Grocery Pickup and Delivery - including "Can I use SNAP EBT to pay for Amazon groceries?"

This morning I found myself reading over the information available about Amazon's Fresh Grocery options.  It's something I probably will never use as I prefer to do all my own grocery shopping, but I have family members who love their grocery order/pickup from Walmart, Target, Sam's Club and Misfit's Market.  As I glanced at the news headlines and wondered if another lock-down was coming for Covid, I thought I'd click on the Amazon Fresh link on my Amazon page and see what it was all about.

Many of my readers probably already use it and know all about it.  But for those who don't, there were some things I found interesting and new to me.  

Mainly, it's free grocery delivery or pickup available to Prime members in select regions that meet the local free delivery or pickup threshold. 

I am not a Prime member - so this bit of information was important to me from the start.

Another surprise was this:  Can I get alcohol delivered?

Yes. If your order contains alcohol, you will be required to provide identification at the time of delivery. ID verification will be contact-free.

Another surprise to me... you can use your food benefits at Amazon.

In most states, you’ll be able to use your SNAP EBT card to pay for SNAP EBT eligible food items on Amazon Fresh and groceries on Amazon.com, without a Prime membership.

Amazon is part of a pilot run by the United States Department of Agriculture (USDA) to accept SNAP EBT online. Currently, customers with a valid SNAP EBT card in all states except Alaska, Hawaii, Louisiana and Montana can use their SNAP funds on Amazon.

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Frequently Asked Questions About Amazon Fresh

How is Amazon getting groceries to customers during COVID-19?
As we continue to increase our ability to get groceries to customers and ensure the health and safety of our employees, we'll also continue to find more ways to serve customers like reserving the first hour of pickup at Whole Foods Market for at-risk customers, expanding grocery pickup, launching new features, adding additional grocery delivery windows across Amazon Fresh and Whole Foods on Amazon and more.

What qualifies for FREE delivery?
FREE grocery delivery or pickup is available to Prime members in select regions on Amazon Fresh orders that meet the local free delivery or pickup threshold. To check region eligibility, sign into your Amazon account or enter your zip code on this page.

Can I get a single delivery from Amazon Fresh and Whole Foods Market on Amazon?
No. If you have access to multiple stores in your area, your order from Amazon Fresh and Whole Foods are fulfilled from each store individually so we can deliver them ultrafast. If you've selected items from more than one store, you'll need to select a delivery or pickup window and check out separately for each cart. You'll receive separate order confirmations from each store.

What happens if I want to cancel after I've placed my order?
You may cancel your Amazon Fresh or Whole Foods Market order at any point up until your shopper begins picking your groceries.

Can I get alcohol delivered?
Yes. If your order contains alcohol, you will be required to provide identification at the time of delivery. ID verification will be contact-free.

Can I get a contact-free delivery or pickup?
Yes. Customers ordering delivery from Amazon Fresh and Whole Foods Market can select "unattended delivery" during checkout and your order will be left at your doorstep. (Orders containing alcohol are not eligible for unattended delivery.) With curbside pickup, we'll place your order directly in the trunk of your car.

What is the process for Whole Foods pickup?
You'll receive a text notification when your order is ready for pickup. For the fastest experience, 'Check in' when you're on your way by clicking the link in the text or your order confirmation email on your Amazon mobile app. While checking in, enable location so that we are ready and waiting with your order as you arrive, and select whether you want us to bring your order to your car at the designated pickup parking space (Curbside), or at the in-store pickup point (In-store). Once you reach the store, park in one of the designated pickup spaces. (Note: Some stores do not have the Curbside option. You may be instructed in the app to park anywhere in the lot, or go inside the store to pick up your order.) If you chose Curbside, the store associate will bring your order to your car. If you chose In-store, walk into the store at the 'In-store pickup point' mentioned in the app, and we'll meet you there.

Are tips required?
Tipping is completely optional. If you elect to leave a tip, the entire tip goes to your courier. Information about your tip, such as the amount and who has issued it, isn't shared.

How long will my order stay at its proper temperature in its packaging?
Our packaging is designed to keep your delivery at the proper temperature during transit. Please be sure to chill any perishables upon delivery.

Can I use my SNAP EBT card on Amazon for groceries?
In most states, you’ll be able to use your SNAP EBT card to pay for SNAP EBT eligible food items on Amazon Fresh and groceries on Amazon.com, without a Prime membership. You will also enjoy free delivery when your purchase is above the minimum order value.

Can I get groceries delivered inside my garage?
In-garage grocery delivery from Key by Amazon is FREE for Prime members and available in select areas. It's a secure, convenient way to receive Whole Foods Market and Amazon Fresh deliveries. It's contactless, too, because there’s no interaction between you and the delivery associate, or the delivery associate and the garage door.

 

 

My latest low-carb grocery trip to Sam's Club (insert Costco for other times)

I get my receipts sent to me electronically, since I use the Scan N Go app to grocery shop.  I just deleted it out of my email, but it's what prompted me to do a quick post on An American Housewife, as it's food related and I'm not in the mood to post a recipe today anyway.

Our family is generally sugar free, low carb, keto and we never go out to eat or get food delivered or use fast food - so all meals, every day, are made at home. 

Most are prepared completely from scratch, as I don't buy many prepared foods.  Not only are prepared foods more expensive and have preservatives and chemicals in them we just don't want; but when you eat low carb or keto, most processed or prepared foods have ingredients that are not good for you and almost always have added sugar.

Because of our way of cooking and eating, membership stores like Costco and Sam's Club work well for us.  They are the "main" grocery store and then I fill in the other items we need and use from either Walmart grocery or our other local grocery store chain. 

This trip is 'fairly' typical but not entirely as there were a couple other factors - like we had just returned home from a weeks vacation away.  Prior to vacation I was using up all the fresh foods that could go bad while we were away, and I shopped out of our own freezers and pantry to pack many of the foods we took with us to prepare and eat all our meals in the rental house.  

This is the most recent trip to the grocery store (from my receipt)

Cheddar Cheese
Heavy Cream
Half and Half
Butter
Chicken Thighs - skinless, boneless
Chicken Thighs - bone in and skin on
Almond Milk - unsweetened
Broccoli - fresh
Avocados
Bananas (for baby and husband)
Mushrooms
Limes
Chuck Roasts (3 pks) - for grinding into hamburger and for roasting
Pork Loin (2) - to cut for pork roasts, pulled pork and into pork chops
Bread - Keto for me and Dave's for my husband (who can have far more carbs than I can)
Lemon Juice
Taco Seasoning, Cilantro, Minced Onion and Black Pepper
Bacon Pieces (the real, cooked bacon pieces - not imitation bits)
Crushed Tomatoes
Salsa
Black Olives
Alfredo Sauce
Olive Oil
Avocado Oil
Vinegar
Apple Cider Vinegar

Normally I'd also have these items but either we didn't need them yet - OR they weren't in the budget this time around since I had to buy a lot of meat/chicken to replenish our freezer stores.  These items will be on the next trip after next pay day.

Sliced Cheese
Hard cheeses
Eggs
Sour Cream
Cream Cheese
Almond Flour
Chicken Breasts
Rib-Eye Steaks
Shrimp
Salmon
Tilapia
Low Carb Tortillas
Feta Cheese
Blue Cheese
Shredded Cabbage
Lettuce Mix
Peppers - red, yellow, orange
Cauliflower - riced, frozen
Cauliflower - fresh if they have it (Costco and Sam's don't always carry this item)
Cucumbers
Ranch Dressing - refrigerated section
Mayonnaise
Pulled Chicken (BBQ) Pre-made
Smoked Turkey
Deli Ham
Bacon - thick sliced
Salted Mixed Nuts
Gum

For filling in at the local grocery level this list is usually:

Natural sweeteners like erythritol with monk fruit - (Lakanto, Swerve, etc.)
sugar free ketchup
sugar free bbq sauce
sugar free condiment sauces (G Hughes is a must for their 'famous cluckin' sauce & BBQ Sauce)
Sugar free pancake syrup
Zucchini and yellow squash
green onions
Beef Ribs for BBQ Ribs (we don't like pork for our BBQ Ribs and prefer Beef)
Taylor Farms Cabbage Salad mixes (I check for the lowest carb and sugar counts (8 carbs, 2/3 sugars)
Strawberries, and sometimes watermelon or pineapple
Tomato Paste
Spices - especially coriander, cayenne, chipotle
Hot dogs - sometimes
Liquid Aminos or coconut aminos
Sugar Free Coffee Creamer (for my husband)
Sugar free vanilla syrup
Cocoa Nibs for baking
Sugar Free chocolate chips
Unsweetened baking chocolate
Low Carb, Sugar Free Hard Seltzers

Gosh... I'm sure there are more but that's about the end of my brain thinking power on this subject right now!  ha ha.

Final Notes:  A lot of the keto or low carb items we use, I buy online through Netrition or Amazon, etc. Although I've found my local Publix grocery store currently carries a number of items I love (yay!) but low carb, keto or sugar free items are usually 'hit or miss' in the stores and often they carry them for a few months and stop.

Because I order many of these items online, those items aren't on my local shopping list above.  These include items like: 

Keto Pastas
Keto Bagels
Sugar Free Marshmallows
Natural Sweeteners in place of sugar
Sugar Free Candies
Sugar Free Syrup
Keto Ice Cream Cones
Zero Carb, Zero Sugar Whey Protein Powder
Torani Sugar Free Syrups

And more...

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You might also be interested in these related items available through Amazon; 

The original low-carb way of eating pioneered by Atkins.

 

 

 

The complete ketogenic diet for beginners

  

 

 

 

 

 

 

Low Carb Spaghetti Puttanesca - (Even with some substitutions using things I had on hand to work with, it was fabulous!)

 

 

 

"Spaghetti Puttanesca" How can so little ingredients taste so good? 

 

Last weekend we returned home after a long week away at the beach for vacation.  Because I had been carefully using up all the fresh ingredients we had before we left (so nothing would go bad or go to waste while we were gone) we had very little in the house by way of 'fresh' to use for an easy dinner.

I was needing some inspiration for a meal so I opened one of my bajillion 3-ring notebooks where I have typed out, collected and hand written recipes.  I saw two little tiny pink pieces of paper where I had jotted down the ingredients for "Puttanesca".

Glancing over the ingredients I thought to myself "This would be a great way to use some of that tube of anchovy paste I have in the refrigerator that has never seen the light of day since that one recipe made with it... so long ago now that I don't even recall what it was!"

Let's see...

Anchovies?  Check.
Olive oil?  No problem.
Garlic?  Of course.
Canned tomatoes.  Absolutely.
Kalamata olives... shoot.  I used them up right before vacation.  But we have green olives!  Just as salty and yummy.
Capers.  Nope... only have those on hand when I make my homemade tartar sauce.  But oh well.
Crushed Red Pepper Flakes.  Oh yes.  Always!

And I had low carb pasta on hand as well since I had ordered a few bags of it a couple months ago!

Woowhoooo!  Let's do this thing!

 

Even with the substitutions I had to make, it was incredible!  Surprisingly, my HUSBAND loved it, which I wasn't sure he would even give it a chance considering it had green olives and anchovies in it.  He loved it and raved about it two different times so I know he wasn't just being polite.  Ha ha.

 

 

  

The photos for this post are the ones I took to post on my Instagram that night (so if you follow me on Instagram, you'll have already seen them!)      

 

Substitutions were needed based on what we had on hand...

Low Carb Spaghetti Puttanesca

3 T olive oil or avocado oil
4 cloves garlic, minced
2-3 t anchovy paste
1 - 28 oz. (ish) can diced tomatoes
1/3 - 1/2 c green olives, sliced
1/2 t oregano
1 t crushed red pepper flakes
Low Carb Pasta of choice (spaghetti, rotini, penne - or use spiralized zucchini or Palmini Angel Hair Pasta)

 

Boil your pasta while you are making the sauce.  If you are using the Low Carb Bread Company pasta like I did, you only need about 1/2 - 3/4 of the 8 oz. bag.  I used 3/4 of the bag in the photos here.  Next time I'll just use half so we have more sauce, less pasta.

Put the oil in a saucepan on the stove and heat over medium high heat.  Add the garlic and anchovy paste, stir and cook just a minute then add your tomatoes.  When it starts to simmer/boil, lower the heat and simmer it for a few minutes while you finish the pasta, and drain it. Add the sliced olives, oregano and red pepper flakes.  Stir and let simmer 2-3 minutes - toss with the pasta and serve. 

I sprinkled a bit of black pepper and Parmesan on ours and a bit of fresh minced basil from my kitchen window planter.

(I whipped up some garlic bread using keto bread to serve with it... totally up to you of course!)

 

 

SUBSTITUTIONS
Obviously if you have the original ingredients on hand you can use them.

Kalamata Olives for the green olives
Add 1-2 T capers
Regular pasta if you aren't keto or low carb
3 anchovy fillets instead of the paste