Keto Banana Muffin Tops

bananamufftopsGetting rear-ended by a #TextingTeenager in my Shiny Red Porsche has left me incredibly sore, unable to exercise, do most things with my hands, lift just about everything, go just about anywhere, and, worst of all for my followers, type my blog. 😦  Unfortunately, for my hard earned weight loss gains, it has allowed me to, once again, sit on my butt and eat. #ThisGirlLovesToEat

Thankfully I have good Keto recipes, a stand mixer to stir for me, and a good friend willing to fix my one fingered typing errors, so I’m kind of back.

Keto Banana Muffin Tops

  • 6 TBLS Egg Whites
  • 1 Whole Large Egg
  • 3 VERY Ripe Small to Medium Bananas
  • 1+1/2 Cups Bob’s Red Mill Paleo Baking Flour
  • 2 TBLS Butter Melted
  • 2 TBLS Truvia
  • 2 tsp Cinnamon
  • 1 tsp Baking Powder
  • 1/4 Cup Macadamia Nuts, Walnuts or Pecans (if desired)

In medium bowl combine your baking flour, baking powder, and cinnamon.

In stand mixer combine your egg whites and truvia.  Beat on medium/high speed until stiff peaks form then turn off.

In a third bowl combine the whole egg, bananas, butter and nuts (if using).

Add the banana mixture to the dry mixture. Stir until well combined then fold in egg whites.

Spoon mixture into muffin top pan and bake at 350° F for 14 – 16 minutes or until bottoms are browned.  You can also line mini-muffin pans with parchment paper and bake for 18 – 23 minutes or until toothpick inserted in middle comes out clean.

Nutrition Information

  • 56  Calories
  • 1 g  Fat
  • 4.5 g Carbs
  • 3 g Protein

 

Grilled Flank Steak with Lemon Herb Sauce

Pure Wow posted this yummy steak recipe that’s #KetoFriendly! #ThisGirlLovesToEat

STEAK

  • 1½ pounds flank steak

  • ⅓ cup olive oil

  • ¼ cup Worcestershire sauce

  • ¼ cup malt vinegar

  • 3 garlic cloves, smashed

  • 2 teaspoons chile powder

  • 1 tablespoon dried herbs (such as tarragon, thyme or oregano, or a combination)

  • Salt and freshly ground black pepper

LEMON HERB SAUCE

  • ⅓ cup olive oil

  • 3 anchovies, smashed into a paste

  • 1 garlic clove, finely minced

  • 1 tablespoon whole-grain mustard

  • 2 lemons, zested and juiced

  • ¾ cup chopped fresh parsley

  • ½ cup chopped fresh basil

  • ¼ cup chopped fresh mint

  • Salt and freshly ground black pepper

Prep Time: 1 hr 30 min |Cook Time: 30 min

1. PREPARE THE STEAK: Place the flank steak in a large plastic ziplock bag. In a medium bowl, whisk the oil with the Worcestershire sauce, vinegar, garlic, chile powder and herbs to combine. Pour the mixture over the steak and seal the bag. Marinate, refrigerated, for up to 1 hour.

2. WHILE THE STEAK MARINATES, MAKE THE SAUCE: Whisk the oil with the anchovies, garlic, mustard, lemon zest and lemon juice to combine. Stir in the herbs and season with salt and pepper.

  1. When the steak is finished marinating, remove it from the bag and brush off the excess marinade. Season with salt and pepper.

4. GRILL THE STEAK: Cook the steak on a hot grill (or grill pan) until it is well browned on the outside and reaches the desired doneness, about 5 to 7 minutes per side for medium rare.

  1. Remove the steak from the grill and let it rest for 15 minutes. Slice the steak and serve immediately with the sauce.

Nutrition Information

Steak

311 calories

22g fat

4g carbs

24g protein

1g sugars

Lemon Herb Sauce

123 calories

12g fat

3g carbs

1g protein

1g sugars

Keto Strawberry Ice Cream

strawberryiceecream

It’s amazing how easy it can be to make something forbidden on the #KetoDiet suddenly OK just by changing a few ingredients!  I am an admitted ice cream addict and have missed my Ben & Jerry’s Cherry Garcia more than I ever imagined I would.  After seeing how easily I made this strawberry ice cream #KetoFriendly, I’ll be trying my hand at a Copy Cat of my favorite frozen guilty pleasure!  Next time I may even add a tablespoon or two of Grand Marnier to the strawberries (instead of the lemon juice) as they are macerating for a little kick of adult enjoyment!  #ThisGirlLovesToEat

Keto Strawberry Ice Cream

  • 2 Cups Hulled and Chopped Fresh Strawberries (I like mine chunky)
  • 3 TBLS Truvia Cane Sugar/Stevia Blend
  • 4 tsp (1+1/2 TBLS) Fresh Lemon Juice (juice from 1 small lemon)
  • 2 tsp Vanilla Extract
  • 1 Cup Heavy Whipping Cream
  • 1/2 Cup Half & Half

In sealed container, combine the strawberries, Truvia and lemon juice and refrigerate for at least 30 minutes.  Meanwhile combine vanilla, heavy whipping cream, and 1/2 & 1/2 in a 2 cup measuring cup or bowl and refrigerate or 30 minutes.

After strawberries have macerated at least 30 minutes, mash them up a bit with a potato masher or meat tenderizer then add them to your frozen ice cream maker bowl.  Pour your liquid ingredients into the ice cream maker bowl on top of the strawberries.

Turn your machine and process the ice cream until it reaches your desired consistency.  It took me 15 minutes to reach a solid soft serve in my Cuisinart 2 Quart Frozen Yogurt & Ice Cream Maker.

If you want your ice cream to have a firmer consistency you can scoop it into a single container with a lid or, like I did, scoop it in 2 oz portions, into small containers for single servings.

Nutrition Information (8 – 2 oz servings)

  • 140 Calories
  • 12 g Fat
  • 4 g Carbs
  • 2 g Protein

Low Carb Fruits & Veggies

#ThisGirlLovesToEat

Pepper-Jelly Cream Cheese Chicken

plated

When I am in a snacking mood, I adore spreading hot pepper jelly on crackers topped with cream cheese.  I don’t get to indulge in that guilty pleasure very often on my #KetoDietPlan, but I had a couple of tablespoons left in a jar of my favorite cranberry, pomegranate, pepper jelly and wondered why I couldn’t use the same combination with chicken, and still stay in my Keto guidelines, so I did.  #ThisGirlLovesToEat

Pepper Jelly Cream Cheese Chicken

  • 4 Skin-on, Bone-in Chicken Thighs (about 8 oz each)
  • 4 TBLS Cream Cheese (softened)
  • 3 Cups Fresh Baby Spinach Leaves
  • 1 tsp Nutmeg (divided)
  • 2 TBLS Pepper Jelly (Any Flavor)
  • Olive Oil Spray

Preheat oven to 375° F and spray the bottom of an 8 x 8 Pyrex baking dish with olive oil cooking spray.

Using your hands (I wear disposable gloves) combine the  softened cream cheese, 1/2 tsp nutmeg, and the spinach leaves in a medium bowl.

Place the thighs in your backing dish and gently lift the skin away from the meat to form a pocket sos you can divide the spinach mixture and fill each thigh with it.  Once you’ve filled each thigh pocket (A.K.A. Saddlebag LOL) spray the skin lightly with olive oil spray then sprinkle the remaining 1/2 tsp of nutmeg & spoon 1/2 tbls of the jelly on top of each thigh.

inthepan

Bake for 40 minutes, or until a thermometer registers 165° – 180° F.  The higher the temperature the more the muscle fiber breaks down and the more tender your meat will be.

Nutrition Information (Serving Size 1 Thigh)

  • 280 Calories
  • 19 g Fat
  • 7 g Carbs
  • 21 g Protein

 

Spinach Stuffed Chicken

thighsWhen I’m prepping for meals there is nothing that brings me more inspiration than chicken thighs.  There are so many ways to dress them up and keep them from being boring and they don’t take forever to cook!  #ThisGirlLovesToEat

Spinach Stuffed Chicken Thighs

  • 6 Bone-in, Skin-on Chicken Thighs (about 8 oz each)
  • 3 Cups Fresh Baby Spinach
  • 1 TBLS Olive Oil
  • 2 tsp Dried Basil
  • 1 tsp Onion Powder
  • 1 tsp Garlic Powder
  • 1 tsp Freshly Ground Sea Salt
  • 1/2 tsp Freshly Ground Black Pepper
  • Olive Oil Cooking Spray

Preheat oven to 375° F and spray the bottom of a 13 x 9 Pyrex Baking Dish with Olive Oil Spray.  Mix together your spices in a small bowl.

Toss Spinach with 1 TBLS Olive Oil and 2 tsp of your dried spice mix in a medium bowl.

Sprinkle each thigh with some of the spice mix and massage into both top and bottom.  Leave about 1 tsp of spice mix to sprinkle over tops at the end.

Gently lift the skin away from the meat and make a pocket for the spinach leaves.  Stuff each thigh with the spinach leaves until equally distributed.

Place the thighs in the baking dish and spray tops lightly with olive oil spray.  Sprinkle remaining tsp spice mix over thighs and put into preheated oven.  Bake for 30 minutes.

After 30 minutes divide the Parmesan cheese evenly between the breasts and put back into the oven until cheese is melted and begins to brown, about 15 minutes more.

Nutrition Information (Serving Size 1 Thigh)

  • 306 Calories
  • 22 g Fat
  • 1 g Carbs
  • 24 g Protein

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