Cilantro Lime Chicken Thighs

1My favorite thing about chicken is the many different ways it can be served and the many different flavors that can be combined with it to keep it from being boring when you eat a lot of it, like I do.

This dish is perfect for anyone who follows the Keto or Paleo diet, you make it in your air fryer and it’s super quick & easy!  #ThisGirlLovesToEat

Cilantro Lime Chicken Thighs

  • 6 Bone-in, Skin-on Chicken Thighs (About 1+1/2 pounds)
  • 1 tsp Baking Powder
  • 1 tsp Garlic Powder
  • 4 tsp Chili Powder
  • 2 tsp Cumin
  • 2 Medium Limes (Cut 1 in 1/2 & 1 in qtrs)
  • 1/2 Cup Chopped Fresh Cilantro
  • Olive Oil Spray

Pat your chicken thighs as dry as possible with paper towels, then sprinkle all over with the baking powder.

Mix together your spices in a small bowl.  Sprinkle your spice mixture evenly between your chicken thighs.  Make sure to gently lift the skin away from the meat (without removing entirely) and massage some spices into the meat below the skin as well as into the skin.  Put a few leaves of cilantro beneath the skin if desired.

Cut one of your limes in half and squeeze the juice over the thighs.  Lightly spray the basket of your air fryer with olive oil spray then place the thighs, skin side up, in the basket. Give the skin side of your thighs a light spray with your olive oil spray, set your temperature to 380° F, and cook for 25 to 30 minutes.  Turn the thighs over 1/2 way through your cooking time to assure even browning.

When thighs reach 165° to 180° F remove them and serve with wedges of lime & sprinkled with the fresh cilantro.

Nutrition Information:

  • 435 Calories
  • 29 g Fat
  • .5 g Carbs
  • 32 g Protein

Buttermilk Air Fried Chicken

plated2

Yesterday was #NationalFriedChickenDay so, because I adore southern fried chicken, I tried to make it #KetoFriendly without losing texture or taste.  #ThisGirlLovesToEat

Buttermilk Air Fried Chicken

  • 1 pkg (4 – 5 lbs) 5 Chicken Leg & Thigh Quarters (or your favorite cut)
  • 3 tsp Lawry’s Seasoned Pepper
  • 3 tsp Salt
  • 3 tsp Paprika
  • 1 tsp Poultry Seasoning
  • 1 tsp Oregano
  • 1 tsp Thyme
  • 1 tsp Cayenne Pepper
  • 1 tsp Onion Powder
  • 1 tsp Garlic Powder
  • 4 Cups Buttermilk

Combine all of your spices in a bowl and stir until well mixed.

Place your chicken into a bowl large enough to hold your chicken pieces, with room for the liquid.  Wearing disposable gloves, rub each piece of chicken generously with the spice mixture.  Moving the pieces around in the bowl as you go, pour your buttermilk over and around the chicken.  Make sure you are moving the pieces around so the spices that come off the chicken mix into the buttermilk.  Once all pieces are covered, and remain submerged, in the buttermilk, cover the bowl and put it in the refrigerator to marinate for at least 2 but preferably 6 hours or more.  Ideally, if you can, marinate it overnight or all day while you are at work.

When you are ready to fry your chicken stir together your dredging mixture with a fork in a shallow baking pan.  TIP: I like to put my dredge mixture together at least an hour ahead of frying, if I have the time, so that my spices have extra time for their flavors to absorb into the flours.

  • 2 Cups Bob’s Red Mill Paleo Baking Flour
  • 1 Cup Superfine Almond Flour
  • 1 TBLS Baking Powder
  • 1 tsp Salt
  • 1 tsp Paprika
  • 1/2 tsp Garlic Powder
  • 1/2 tsp Onion Powder

When you’re ready to cook follow these steps for juicy fried chicken without the grease, extra fat and mess that you get when you fry in peanut or vegetable oil.

  1.  Lightly spray the basket of our air fryer with olive oil spray to keep your skin from sticking
  2. Take one piece of chicken out of the buttermilk marinade and hold it over the bowl until it stops dripping (you don’t want to drop a sopping wet quarter into the dredge mixture)
  3. Lay your chicken quarter in the pan of dredge mixture and spoon the mixture over the chicken.  Lift the chicken up by the drumstick end and lightly shake to release any extra mixture.  You want a thin coating so it crisps up perfectly and isn’t soggy between the coating and the chicken.
  4. Lay your chicken quarter in the basket of your air fryer skin side up.  Repeat with as many pieces of chicken as will fit in your basket but don’t crowd the pieces.  You want the air to flow around the pieces so they all cook evenly.  My quarters were large, so I cooked 3 at a time.
  5. Set your air fryer to 375° F and set your timer according to what pieces you are cooking (except where noted, all assume your chicken has bones/skin):  Leg Quarters 25 – 30 Minutes – Cook to 165° F to 180° F in the thickest part of the thigh.  Time will be solely based on the size/thickness of your pieces.  Cooking to a higher temp breaks down the fibers of the tougher thigh meat and gives you a more tender result.  Breasts: 22 to 25 Minutes – Cook to 165° F in the thickest part of the breast.  Boneless Chicken Tenders:  12-16 Minutes – Cook to 165° F in the thickest part.
  6. Using tongs, turn your chicken pieces over 15 minutes into cooking so that your chicken gets evenly browned.  Turn tenders over 1/2 way through your cooking time.
  7. When your chicken has reached the desired temperature, remove from the air fryer, set on a cooling rack (or your plate if your serving right away) and repeat the steps with your remaining chicken.

Nutrition Information & Comparison to Traditionally Fried Chicken (1 Leg/Thigh Quarter)

  • Air Fried:  290 Calories     Deep Fried: 1262 Calories (972 Less)
  • Air Fried:  5 g Fat     Deep Fried:  85 g Fat (80 g Less)
  • Air Fried:  7 g Carbs     Deep Fried: 56 g Carbs (49 g Less)
  • Air Fried:  23 g Protein     Deep Fried: 66 g Protein (43 g Less)

What you give up in apples to apples crispiness, you more than make up in the health benefits of converting this to a Keto Air Fried recipe!

Protein Packed Meatballs

proteinpackedmeatballs

I am guilty of not getting enough protein in my diet and need to take every chance I can to pack extra grams in where I can.  These #KetoFriendly meatballs can be served as an appetizer, between meal snack, light lunch main with a salad or vegetables, or even added to a sauce with zoodles for a perfect #KetoMeal.  Of course, if you aren’t Keto, feel free to add them to any rice, potato, or pasta dish you choose!

Protein Packed Meatballs

Combine everything except the ground beef in the container for your blender, food processor, or Vitamix.  Set your speed to the lowest, or start with a pulse, to begin chopping your spinach up.  Once the spinach is broken down, turn the speed up to medium to make sure your ingredients are combined but not liquified.  It should only take about 15 – 20 seconds.

Put your ground beef into a medium mixing bowl and pour/scrape the blender contents on top.  I put on rubber gloves at this point and use my hands to mix everything thoroughly.

Give the bottom of the basket of your air fryer a very light, quick spritz with olive oil spray.  Roll balls with about 1 TBLS of the meat mixture (doesn’t have to be exact) and set them into your air fryer basket.  Leave a bit of space between them, you want the air to circulate around them so they cook evenly.

When you’ve filled your basket with 12-15 about 1″ meatballs (that’s how many fit in my Dash Deluxe 6 Qt Air Fryer basket), set your timer for 9 minutes at 375° F.

Shake your basket at about 6 minutes to make sure the bottoms release and get browned.  When they’re lightly browned all over, remove them from the basket and cook the rest of the meatballs.  You should end up with about 30.

If desired, serve with your favorite low-carb / sugar free marinara sauce.  Some good ones are Rao’s, Newman’s Own and Yo Mama’s.  You can see all of them (and their nutrition information) at this link#ThisGirlLovesToEat

Nutrition Information (Serving Size 5 Meatballs)

  • 231 Calories
  • 15 g Fat
  • <1 g Carbs
  • 18 g Protein

 

Air Fryer Chicken Kebabs

chickenonrachOne way to meal prep for the week is to do kebabs in the air fryer.  Not only is it fast, but it’s a perfect way to measure out exactly what you’re eating.  Today I made chicken kebabs and put them together with 3 different sides for 3 different healthy meals this week.  These can easily be laid atop a bed of fresh spinach topped with olive oil and salt & pepper, beside a green salad, or on a mound of cauliflower mash.  Except for needing to remove and heat the kebabs separately with the salad, it’s a quick & easy minute in the microwave for a hearty weekday lunch or dinner.  #ThisGirlLovesToEat

Air Fryer Chicken Kebabs

  • 1 – 12 oz Chicken Breast, Trimmed (I used chicken breast fillets)
  • 1 Medium Zucchini, Cut into 1/2″ Slices
  • 18 Plum or Cherry Tomatoes
  • 6 Bamboo Skewers or metal skewers supplied with rack
  • 3 TBLS Low Carb BBQ Sauce

Cut the skewers (if using bamboo skewers & necessary) with a pair of kitchen shears, down to just short of the length of your Air Fryer Tray.  Soak the skewers in water for 10-15 minutes.

Cut your chicken into about 1″ Chunks and toss in 3 TBLS low carb BBQ sauce.

Thread each skewer with 3 slices Zucchini (About 1 oz), 3 plum or cherry tomatoes, 2 oz chicken breast cut into 4 chunks.  Start and end with a piece of zucchini for stability and alternate pieces of chicken and cherry tomato with a piece of zucchini in the middle.

If you have a rack for your air fryer (for holding skewers), place as many skewers as will fit without crowding (mine holds 3).  Cook for 9-10 minutes at 350° F then remove cooked skewers and finish cooking the rest.  Brush with more BBQ if desired.

Nutrition Information (Serving Size 2 Skewers)

  • 166  Calories
  • 1.2 g  Fat
  • 10 g  Carbs
  • 28 g  Protein

Air Fryer Mini Keto Pizza Crust / Flat Bread

Finally, I have settled on a recipe for dough that satisfies my need for pizza!  That it’s fast & easy to assemble and I get to make it in my Dash Air Fryer is just a bonus!  Even better, it tastes so good that it can be rolled out into a square, cut in half and used as a thin, savory sandwich bread.

hampestopizza
Ham & Pesto Mini Keto Pizza

Air Fried Mini Pizza Crust / Flat Bread

  • 8 oz Shredded Mozzarella Cheese
  • 2 oz Cream Cheese
  • 1 Large Egg at Room Temperature
  • 2/3 Cup Finely Ground Almond Flour
  • 1/3 Cup Coconut Flour
  • 1/2 tsp Dried Oregano or Basil
  • 1/4 tsp Onion Powder

Put egg, flours and spices into the bowl of your stand mixer fitted with the dough hook.  Do not mix yet.

In a 4 cup microwave safe measuring cup, cook mozzarella cheese and cream cheese on high for one minute.  Stir then cook in additional 30 second increments until all of the cheese is melted and it looks like cheese fondue.

Add to the egg and dry ingredients.  Stir on low speed until combined and a ball forms.

Remove the dough from your bowl roll into a large ball and cut into 4 sections.

Roll 1 section into a ball and, on a piece of parchment paper that will fit in your Air Fryer, roll out the dough and flatten into either a circle or square.

For Mini Pizza Dough:  Put your dough into the air fryer and cook at 350° for 5-7 minutes until the top is browned.  Turn the dough over and remove the parchment paper from the unbrowned side of the dough.  Cook for an additional 3-5 minutes then remove, top with your desired toppings, return to the air fryer and cook until your cheese is melted and begins to brown.  Don’t over sauce your pizza, this is a thin crust.

For Flat Bread:  Put your dough into the air fryer and cook at 350° for 5-7 minutes until the top is browned.  Turn the dough over and remove the parchment paper from the unbrowned side of the dough.  Cook for an additional 5-6 minutes until browned, then remove.  Slice in half and fill with your favorite sandwich ingredients.  #ThisGirlLovesToEat

Air Fried Coconut Shrimp

You might be able to tell I’m obsessed with my air fryer.  It’s so stinkin’ easy to use, clean up, and it’s great for healthy cooking!  The best part of having the air fryer is that the possibilities with it are endless.  All I’ve had to do so far is go to Google for recipe inspiration.  Today’s ingredient: raw shrimp.

airfriedcoconutshrimp

Coconut Shrimp with Honey Lime Sauce

  • 1/2 Cup Bob’s Red Mill Paleo Baking Flour
  • 1+1/2 tsp Freshly Ground Black Pepper
  • 2 Large Eggs (I use Eggland’s Best)
  • 2/3 Cup Unsweetened Flaked Coconut
  • 1/3 Cup Panko Crumbs
  • 24 Medium Peeled, Deveined Raw Shrimp, Tail-on
  • Olive Oil Cooking Spray
  • 1/2 tsp Kosher Salt
  • 1/4 Cup Honey
  • 1/4 Cup Lime Juice
  • 1 Serrano Chile, thinly sliced
  • 2 tsp Chopped Fresh Cilantro (Optional)

Stir together flour and pepper in a shallow dish.  Lightly beat eggs in a second shallow dish.  Stir together coconut and Panko in a third shallow dish.  Holding each shrimp by the tail, dredge shrimp in flour mixture, making sure not to coat tail; shake off excess.  Dip in egg, allowing any excess to drip off.  Dredge in coconut mixture, pressing to adhere.  Coat shrimp well with cooking spray.

Place half of the shrimp in air fryer basket in a single layer, and cook at 400°F until golden, 6 to 8 minutes, turning shrimp over halfway through cooking.  If you have larger shrimp it may take up to 10 minutes.  Season with 1/4 teaspoon of the salt.  Repeat with remaining shrimp and salt.

While shrimp cook, whisk together honey, lime juice, and Serrano chile in small bowl. Sprinkle shrimp with cilantro, if desired.  Serve with sauce.  Note: If you are keeping to a Keto lifestyle, skip the honey based sauce and just squeeze a bit of lime juice on instead.

Serving size 6 shrimp.  #ThisGirlLovesToEat

Nutrition Information per serving (Shrimp only – no sauce):  Calories 213  Fat 11  CarbsProtein 14

Recipe adapted from Cooking Light Magazine

Air Frying Time Chart

The instruction guides that come with most appliances are brief and don’t give the precise times to cook the wide variety foods that people prepare.  I found a pretty handy time guide that covers most everyday cooking situations when I’m using my Dash Air Fryer.

Air-Fryer-Cooking-Chart

When all else fails I head to Google and use the search term:  Air frying time for… whatever food I’m trying to cook.  #ThisGirlLovesToEat