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macro calculator and more..
wishfullthinking79
Posts: 322 Member
My goodness. I have spent almost the entire day reading various things in the launch pad. I came across the macro calculator. It has confused the heck out of me. Not only do I not know what I am entering into it, I also do not understand what it is telling me. It doest help that my food scale does not measure in grams. SO i am really trying to learn how to convert the measurements but it is a little overwhelming.
I looked at several pictures trying to estimate my body fat percentage but I do not know if I am picking the right one. ugghhh. I really want to do this the right way eventually. I do believe it is going to take me some time to get the fat consumption up because I do not typically consume a lot of fat. So this is a work in progress for me.
For the first week I did not consume any vegetables at all. Then I ate a spinach and kale salad with turkey on it with feta. Now yesterday I ate some cucumber, snap peas, and olives. With just those added to my diet I ate way more carbs than I had eaten the week before. How do I eat vegetable if they have that many carbs. I love vegetables way more than meat so this is challenging for me. I also have this corn salsa that my boyfriend makes for me. Which is the only way I eat corn to begin with. Never been a fan. It has corn, onions, zucchini squash and a small amount of carrot shavings (because I do not like those either), and tomatos ( i love love but see I need to limit those). Oh man I love this stuff. He typically makes extra and freezes it so on nights when I am home alone I can though it out. I havent eaten any of it because I typically eat it with quiona and brown rice which I read is a no no. Basically I am still unsure if I can eat this with the califlower rice.
I am sorry this totally went in a direction that I wasnt intending it to. But I received so many awesome suggestions in my last post that I really trust the advice that I am getting versus my interpretations of what I have read so far.
I looked at several pictures trying to estimate my body fat percentage but I do not know if I am picking the right one. ugghhh. I really want to do this the right way eventually. I do believe it is going to take me some time to get the fat consumption up because I do not typically consume a lot of fat. So this is a work in progress for me.
For the first week I did not consume any vegetables at all. Then I ate a spinach and kale salad with turkey on it with feta. Now yesterday I ate some cucumber, snap peas, and olives. With just those added to my diet I ate way more carbs than I had eaten the week before. How do I eat vegetable if they have that many carbs. I love vegetables way more than meat so this is challenging for me. I also have this corn salsa that my boyfriend makes for me. Which is the only way I eat corn to begin with. Never been a fan. It has corn, onions, zucchini squash and a small amount of carrot shavings (because I do not like those either), and tomatos ( i love love but see I need to limit those). Oh man I love this stuff. He typically makes extra and freezes it so on nights when I am home alone I can though it out. I havent eaten any of it because I typically eat it with quiona and brown rice which I read is a no no. Basically I am still unsure if I can eat this with the califlower rice.
I am sorry this totally went in a direction that I wasnt intending it to. But I received so many awesome suggestions in my last post that I really trust the advice that I am getting versus my interpretations of what I have read so far.
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Replies
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The grams used in the macro calculations are not the same as the food weight. A 400 gram steak won't have 400 grams of protein (maybe a fourth of that). Most people do net carbs for the veggies.0
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There is a lot to learn in the beginning with this way of eating! Try not to over think it too much! The keto calculator should give you the amount of grams a day of carbs, protein, and fat a day. When you plug those into the mfp diary (set with the grams given by the calculator) it will give you the amount of grams of each. You will measure your food in ounces, if you are in the U.S., metric otherwise. Any starch (corn, rice quinoa.....)will continue the cycle of cravings for those trying to beat this issue. We all had some food we thought we loved before we began this woe, but for me I now realize that food was harming me. It made me unable to live the life I'm able to live today. So, I don't miss it. I'm sure most of us don't miss that food either.
I was reluctant to increase fat (after everything we've been told about it right?)! Once I did though I realized the full benefit of not being hungry and have achieved a healthier state than I've ever been able to achieve, while eating butter and using heavy whipping cream in my coffee everyday!! Let me tell you, we have been told terribly wrong! But high fat does not work with high carb! That would be disaster! But yea, try to not be afraid of fat! "Cholesterol Clarity" by Jimmy Moore is a great book to read on this topic!
Stick to the lower carb veggies (cauliflower, cabbage, Brussels sprouts, mushrooms....). There are many that fit into a very low carb day (I'm not sure how lc you are, sorry!). When in doubt, pre log to see carb counts before eating. This is a big eye opener sometimes, and can change food selections! It will also keep you from feeling terribly from an after the fact carb overload situation.
Hang in there! Hugs!0 -
Btw: into the keto calculator you are entering percentages. I have mine set at 5% carbs, 20% protein, 75% fat. You choose your percentages. It gives you the grams per day that you put into mfp! Sorry, I missed that!0
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I tought it was telling me that I was entering something that was difficult to start with. I consider myself to be an intelligent person. But it made me feel otherwise.Btw: into the keto calculator you are entering percentages. I have mine set at 5% carbs, 20% protein, 75% fat. You choose your percentages. It gives you the grams per day that you put into mfp! Sorry, I missed that!
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I knew it was talking anout the weight of the meat you eat. But I typically eat like 6 oz of fish because it is low in calories. I do not eat rad meat and I eat nothing on a bone. I choose skinless because the idea of fat and skin makes my stomach turn. I do eat pork but not much of it and rarely sausage.The grams used in the macro calculations are not the same as the food weight. A 400 gram steak won't have 400 grams of protein (maybe a fourth of that). Most people do net carbs for the veggies.
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Did you try this macro calculator?
http://www.ruled.me/keto-calculator/
It doesn't really matter which one you use though.
This is what it just calculated for me. Notice it says you don't have to hit these numbers exactly.
So 65g is my basic goal for protein. So if I eat 4oz. of ribeye, I have about 28g of that protein eaten which also gives me about 340 calories.
So I should be looking to eat about another 30-35g of protein the rest of the day. I happened to get the rest from 6oz. of tilapia which gave me 34g of protein and 165 calories.
Does that help it make more sense?0 -
wishfullthinking79 wrote: »How do I eat vegetable if they have that many carbs. I love vegetables way more than meat so this is challenging for me. I also have this corn salsa that my boyfriend makes for me. Which is the only way I eat corn to begin with. Never been a fan. It has corn, onions, zucchini squash and a small amount of carrot shavings (because I do not like those either), and tomatoes ( i love love but see I need to limit those). Oh man I love this stuff. He typically makes extra and freezes it so on nights when I am home alone I can though it out. I haven eaten any of it because I typically eat it with quiona and brown rice which I read is a no no. Basically I am still unsure if I can eat this with the cauliflower rice.
You can still eat your vegetables, just do so judiciously, that is to say spread them out in small amounts throughout the week. Yeah, many of us on LCHF avoid most, if not all, grains because they are so high in carbs / sugars. Here's one tip re corn which would help bring down the carbs in the corn salsa your boyfriend makes for you: use baby corn instead of full grown ears of corn. The starch in baby corn hasn't fully developed whereas the starch in full-grown ears of corn has. This is why baby corn naturally contains less carbs / sugars than corn kernels from full grown ears of corn; however, I must point out that ALL of the other ingredients you mentioned onions, zucchini, carrots, tomatoes) are also high in carbs sugars. Yellow tomatoes are lower in carbs / sugars than any other color tomatoes. And I believe white onions are lowest in carbs / sugars as compared to other onions (yellow, red, green). Hope this info help somehow.
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The main veggies I eat are spinach, kale, lettuce, green beans, some pumpkin, and sometimes zucchini, yellow squash or spaghetti squash. I eat a lot of avocados which are fairly low in net carbs. My macros are 65% fat, 25% protein and 10% carbs (I try to stick to 20-30 gm net carbs per day so it's not hard to fit in 3-4 servings of veggies along w/some carbs of dairy, a few from lunchmeats, sometimes nuts, etc.).0
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wishfullthinking79 wrote: »
I knew it was talking anout the weight of the meat you eat. But I typically eat like 6 oz of fish because it is low in calories. I do not eat rad meat and I eat nothing on a bone. I choose skinless because the idea of fat and skin makes my stomach turn. I do eat pork but not much of it and rarely sausage.The grams used in the macro calculations are not the same as the food weight. A 400 gram steak won't have 400 grams of protein (maybe a fourth of that). Most people do net carbs for the veggies.
The bolded right there is going to be your largest hurdle if you're going to eat very low carb. You can't really live on boneless, skinless chicken breasts and are going to need to branch out somewhere. Whether this is increasing your carbs a little and using the net carb route and being mostly vegetarian, or biting the bullet and making a pointed effort to get used to fatty meats, you're going to need to increase your fat intake in order to make this a sustainable way of life.
Is there a particular reason you don't eat red meat?
As for fats in general, a lot of people can better stomach things like avocado, coconut, and butter better than the richer animal fats. That might be a place to start. Pork rinds are a common snack that might be another good way to start getting used to eating animal-based fats.
Additionally, don't obsess over "low calorie." When you're getting sufficient fat, it tends to be satiating, and even though it's more calories per gram, you tend to eat fewer grams of it, so the net result is equal or less caloric intake. Gravitating to things because they're "low calorie" is going to perpetuate carb eating and make it difficult to reduce carb intake and get into the low carb mindset.0 -
@Dragonwolf all my life I have never been much of a meat eater. As far as red meat is considered, I just do not like it. There is just something about the way it taste that does not agree with me. I even worked in a steak house as a teenager. I love the way is smells when it is cooking but not the taste. My boyfried and son love it. I havent even ever cooked it. I use to eat hamburger meat but I have even drifted from that. I have replaced it with ground turkey. I didnt even eat pork until 8 years ago when I had my first blt. I love bacon and pork loin but do not like ham. Now I love me some fish. Seafood period is my favorite. I love love love it!!! I grew up in Florida so that was a staple in my house. I can eat fish everyday and be completely happy. A lot of times I eat fish while my boyfriend and son eat something else. On the nights that I am alone I would typically just eat the veggie stir fry that I have already mentioned but now I know the carbs corn and sugar have in them. SO maybe I can eat a little of that in moderation. The whole bone thing is a phobia. I cannot deal with eating the meat right off the bone. Dont get me wrong when I make enchiladas and white chili I use chicken thighs. I pick the meat off the bone in order to make those. But now I cant eat either of those. So thats that!!
I take coconut capsules in the morning, but I can always take more. I have cooked with it a few times but no one likes it but me. I love avocado, so that is a win win for me. I am learning to eat more butter than I ever have in the past. We have always kept butter in the house for me because my bofriend eat margerine. Now I am adding it to my meat.
I am a vegetable eater. But i am really trying to grow in this process. A lot of this goes against every rule I have followed my entire life.
On any given day I am doing really good on the protein (i think) and the carbs, but fat is my struggle but getting better. I think last night it was like 40 g which is way more than it has been. Carbs will be where I am the most concerned. Oh my how I want my reeses pieces and white chocolate reese cups. I use to drink one cherry coke a day but I gave that up like 2 weeks ago. I was drinking about 8 oz of gatorade also but I have given that up also. I have always been a bigh water drinker so that is not a problem for me. But I need something else that I can drink. You know my body needs it. or so it feels.
So tell me is there any alternative sweets I can eat? What about drink? I am committed to this. So if not I will learn to deal. I have been eating the sugar free pops but even those have 3 grams of carbs.
side note* this weekend I did eat me some chantilly cake from the whole foods store and some green tea ice cream. The green tea ice cream I have always loved. It is served at this japanese restuarant that I love. The cake that was the first time I have tried it. It was so so good. I felt guilty. I also ate some dip made with cream cheese. That was the first time I ate any dairy.0 -
Why coconut capsules instead of actual coconut oil?0
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How about heavy whipping cream in your coffee? Cheese as a "side dish"? Cream cheese / cheese stuffed chicken?
I have approx. 2oz of HWC every day just from a couple cups of tea or coffee. It's delicious and high in fat. Win win!0 -
Sunny_Bunny_ wrote: »Why coconut capsules instead of actual coconut oil?
I was about to ask the same thing.0 -
Curious mind here too!0
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When we have boneless skinless chicken breasts, I'll sometimes find ways to make them higher fat: a low-carb version of butter chicken/chicken tikka masala in the crockpot with full fat coconut milk and butter ... buffalo chicken dip (if you're OK with a good amount of dairy), etc.0
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@wishfullthinking79 about the coconut oil capsules. Unless they are different than I think they are, you can save a bunch of money by using coconut oil instead.
I was curious about them, so I wanted to check the info to make sure there wasn't something different about them from coconut oil and I didn't find any that were.
They are basically 1g of CO per capsule, the cheapest I found equals $.07 per capsule. It takes 14 capsules to equal the 14g you get from a Tablespoon of CO. So 14g in capsule form is $.98 and 14g of CO at the cheapest I know of is $.15.
I compared this Now Foods capsules: NOW Foods Virgin Coconut Oil 1000mg, 120 Softgels https://www.amazon.com/dp/B0019LTJ7O/ref=cm_sw_r_cp_awd_EqZUwbE4RMPFB to this Carrington Farms: Carrington Farms Organic Extra Virgin Coconut Oil, 54 Ounce https://www.amazon.com/dp/B00CPZPYLS/ref=cm_sw_r_cp_awd_9hZUwb631362F
Something else to consider is that the capsules also contain glycerin and water.
One reviewer said this about it.
"Although these capsules look like they contain a lot of coconut oil, the size is meaningless because they also contain glycerin and water. It's worth noting that glycerin is categorized as a carbohydrate and classified as a sugar alcohol. The FDA has a requirement that glycerin be included in the "total carbs" section on the nutrition label. How many carbs these capsules contain is anyone's guess, since the label doesn't have a section for total carbohydrates."
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Sunny_Bunny_ wrote: »Why coconut capsules instead of actual coconut oil?
I have coconut oil as well. I tried adding it my hot tea or coffee, but I cant get it down. Just the thought that I am drinking oil turns my stomach. I have added it to my fish and chicken but no one likes it but me.0 -
macchiatto wrote: »When we have boneless skinless chicken breasts, I'll sometimes find ways to make them higher fat: a low-carb version of butter chicken/chicken tikka masala in the crockpot with full fat coconut milk and butter ... buffalo chicken dip (if you're OK with a good amount of dairy), etc.
Oh my goodness. SO this weekend my girlfriend made some buffalo chicken dip. I thought it was so yummy. I actually made some myself yesterday. DO you just use cream cheeese, a little blu cheese, canned chicken and buffalo sauce? That is how I made mine. I didnt eat any of it though.0 -
@Sunny_Bunny_ I was not aware about the capsules. I have found it just made more sense for me in the past. I definitely do not want to be consuming an unknown amount of carbs by taking them. I just do not know how else to stomach the oil by itself. I have a really weak stomach. When it comes to food it doesnt take much to make it turn. I have always been what I thought was a good eater. I just didnt take into account the amount of hidden carbs I was consuming. Plus of course the carbs from my guilty pleasure for reeses. This transition to making things contain more fat is very difficult for me but I am trying.0
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I don't particularly care for fatty meat either, but I get in plenty of fats with avocado, butter, olive oil, and coconut oil. And cheese and heavy cream, when I'm not on a dairy strike.
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wishfullthinking79 wrote: »@Dragonwolf all my life I have never been much of a meat eater. As far as red meat is considered, I just do not like it. There is just something about the way it taste that does not agree with me. I even worked in a steak house as a teenager. I love the way is smells when it is cooking but not the taste. My boyfried and son love it. I havent even ever cooked it. I use to eat hamburger meat but I have even drifted from that. I have replaced it with ground turkey. I didnt even eat pork until 8 years ago when I had my first blt. I love bacon and pork loin but do not like ham. Now I love me some fish. Seafood period is my favorite. I love love love it!!! I grew up in Florida so that was a staple in my house. I can eat fish everyday and be completely happy. A lot of times I eat fish while my boyfriend and son eat something else. On the nights that I am alone I would typically just eat the veggie stir fry that I have already mentioned but now I know the carbs corn and sugar have in them. SO maybe I can eat a little of that in moderation. The whole bone thing is a phobia. I cannot deal with eating the meat right off the bone. Dont get me wrong when I make enchiladas and white chili I use chicken thighs. I pick the meat off the bone in order to make those. But now I cant eat either of those. So thats that!!
Don't be so quick to nix the enchiladas. You just might need to tweak them a little. Make a bake out of it:
http://www.ibreatheimhungry.com/2015/10/green-chicken-enchilada-cauliflower-casserole-low-carb.html
If you enjoy fish that much, make a point to eat fattier fish. Choose Atlantic salmon over sockeye, for example. Oysters are a good, fatty seafood, too, if you do shellfish.
Here's a list of a bunch of fish and their fat and protein contents. Try to choose the ones with higher fats:
http://www.bodybuilding.com/fun/drryan42.htm
Regarding red meat -- simply not liking it is okay. Pork chops are an awesome cut to increase fat intake, in my opinion. Try to get chops that have a layer of fat on them. Then, when you cut up your pieces to eat, include a bit of the fat with a piece. It will probably take a while to get more than a tiny, tiny bit of fat with the lean, but it should help you get used to it (though if you like bacon, it might be an easier transition, since it's the same fat).
You can also see what other meats you have available to you -- venison is awesome, in my opinion, as is bison. Some places around here sell goat, too, and don't forget lamb. You never know what might appeal to you!
And don't forget eggs! Whole eggs are great little protein and fat powerhouses!I take coconut capsules in the morning, but I can always take more. I have cooked with it a few times but no one likes it but me. I love avocado, so that is a win win for me. I am learning to eat more butter than I ever have in the past. We have always kept butter in the house for me because my bofriend eat margerine. Now I am adding it to my meat.
Eww...margarine. Even if he changes nothing else, odds are good your boyfriend would be healthier using butter. As for the coconut oil, try the refined varieties. It doesn't have the taste that virgin does and might be better accepted.
I cook all of my meats in a fat of some sort. Usually, it's butter, but sometimes I'll do coconut oil.I am a vegetable eater. But i am really trying to grow in this process. A lot of this goes against every rule I have followed my entire life.
Yep, it takes some getting used to.
Two words for you -- cheesy broccoli/cauliflower
You can thank me later.
On any given day I am doing really good on the protein (i think) and the carbs, but fat is my struggle but getting better. I think last night it was like 40 g which is way more than it has been. Carbs will be where I am the most concerned. Oh my how I want my reeses pieces and white chocolate reese cups. I use to drink one cherry coke a day but I gave that up like 2 weeks ago. I was drinking about 8 oz of gatorade also but I have given that up also. I have always been a bigh water drinker so that is not a problem for me. But I need something else that I can drink. You know my body needs it. or so it feels.
So tell me is there any alternative sweets I can eat? What about drink? I am committed to this. So if not I will learn to deal. I have been eating the sugar free pops but even those have 3 grams of carbs.
side note* this weekend I did eat me some chantilly cake from the whole foods store and some green tea ice cream. The green tea ice cream I have always loved. It is served at this japanese restuarant that I love. The cake that was the first time I have tried it. It was so so good. I felt guilty. I also ate some dip made with cream cheese. That was the first time I ate any dairy.
I don't recommend sweet substitutes, because they're very often not the same as the real deal and are rather disappointing, and they just perpetuate the sweet cravings and addiction. At the very least, try to go a month without any sweeteners at all, to break the old habits and allow new ones for form.
Your body does not need anything other than water to drink, but your mind might try to tell you otherwise. If you want some variety, go for unsweetened teas or add lemon or lime to your water.wishfullthinking79 wrote: »Sunny_Bunny_ wrote: »Why coconut capsules instead of actual coconut oil?
I have coconut oil as well. I tried adding it my hot tea or coffee, but I cant get it down. Just the thought that I am drinking oil turns my stomach. I have added it to my fish and chicken but no one likes it but me.
Ever drink those meal or protein shakes? Hot chocolate powder? Ever look at the ingredients? One of Ensure's first ingredients is soybean oil. Hot cocoa powder contains hydrogenated coconut oil. How about Cool Whip and its ilk? Cream, if you get the good stuff. Vegetable oil otherwise.
When you think about it, it's not really any different than eating it with your meats or vegetables, it's just in a liquid carrier instead of a solid one (the meat/cheese/vegetables).
Butter in coffee really isn't much different than cream in coffee, except the butter doesn't have the proteins and sugars, so you get all of the fatty goodness. Just blend it in and it emulsifies into a creamy, latte-like texture. 0 -
@Dragonwolf.. Your post made me tear up. I so appreciate all your suggestions. BUT, it created a lot of fear for me. I know I need to just step out of my comfort zone but its hard to go against everything you have lived by. I read the success stories so I know this works and I really want it bad.
I do have protein shakes that are low carbs. I just havent drank any in a long time. I also had my boyfriend buy me some heavy whipping cream.. I have no clue what I am going to do with it but I do have it.
side note* I ate a few slices of bacon and fried eggs yesterday for lunch. Then I had my boyfriend make some meatloaf with half ground turkey half ground beef. I woke up this morning and weighed myself. I weigh 3 more pounds. The entire time I have been eating low carbs my weight has gone down except for today!!! That is very discouraging for me. I hate to admit it but I am addicted to my scale. It is automatic for me to weigh myself every morning. I lost 9 pounds in like 10 days. In just one day I put 3 pounds on. That makes me very sad because it feels like i am failing.0 -
wishfullthinking79 wrote: »@Dragonwolf.. Your post made me tear up. I so appreciate all your suggestions. BUT, it created a lot of fear for me. I know I need to just step out of my comfort zone but its hard to go against everything you have lived by. I read the success stories so I know this works and I really want it bad.
I do have protein shakes that are low carbs. I just havent drank any in a long time. I also had my boyfriend buy me some heavy whipping cream.. I have no clue what I am going to do with it but I do have it.
side note* I ate a few slices of bacon and fried eggs yesterday for lunch. Then I had my boyfriend make some meatloaf with half ground turkey half ground beef. I woke up this morning and weighed myself. I weigh 3 more pounds. The entire time I have been eating low carbs my weight has gone down except for today!!! That is very discouraging for me. I hate to admit it but I am addicted to my scale. It is automatic for me to weigh myself every morning. I lost 9 pounds in like 10 days. In just one day I put 3 pounds on. That makes me very sad because it feels like i am failing.
Read this thread ASAP! You're not failing and it has NOTHING TO DO WITH WHAT YOU ATE YESTERDAY.
https://community.myfitnesspal.com/en/discussion/10330684/doing-what-i-am-supposed-to-do-getting-frustrated#latest0 -
@Sunny_Bunny_ Thank you for directing me to that. My hope has been restored. I have never been very good at patience when it comes to this sort of stuff. You know I suffer from wanting it to all happen overnight. I will try to relax and let my body runs its course.
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wishfullthinking79 wrote: »@Sunny_Bunny_ Thank you for directing me to that. My hope has been restored. I have never been very good at patience when it comes to this sort of stuff. You know I suffer from wanting it to all happen overnight. I will try to relax and let my body runs its course.
We all suffer from that! No worries. Even once you come out the other side feeling relieved that something you perceived as a setback wasn't actually a setback at all, your head tries to take you back to that thinking as soon as it "thinks" another setback happens.
It's a constant state of self coaching to keep it in perspective.0 -
I understand the impatience; I get antsy too. I also weigh in every day and while I try to take it all with a grain of salt, it's hard not to get frustrated at times.
Here's the buffalo chicken dip recipe I used:
Buffalo Chicken Dip
Ingredients:
2 (14 ounce) cans chunk chicken, drained
2 (8 ounce) packages cream cheese, softened
1 cup ranch dressing
¾ cup pepper sauce (i.e. Frank’s Red Hot)
1 1/2 cup shredded cheddar cheese (or Kraft Casserole cheese, your choice)
Directions:
Preheat oven to 350 degrees F.
Heat chicken and hot sauce in a skillet over medium heat, until heated through. (TIP: I try to shred the chicken chunks).
Stir in the cream cheese and ranch dressing. Cook, stirring until well blended and warm.
Mix in half the shredded cheese and transfer to an oven-proof baking dish (i.e. corning)
Sprinkle the remaining cheese over the top and bake in oven until bubbly. Approximately 20-25 minutes. Serve with crackers, celery, etc.0 -
I used poached shredded chicken breast but you can definitely use canned if you prefer, and you can swap out the ranch dressing for bleu cheese if you like that.0
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i did not cook mine or added the additional cheese to it. I guess I could try that because I feel like it is too thick. good to know that you can use ranch dressing. i just followed my girlfriends recipe. she did metion putting shredded cheese on the top and backing it. I just didnt do that. I havent eaten any of it since I made it.0
This discussion has been closed.