Category: Keto Diet

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

Keto Lemon Cheesecake Bars

withberriesA light lemony cheesecake dessert on a buttery shortbread-like crust with a sweet-tart lemon layer covered by creamy cheesecake layer.  You can enjoy this guilt free because #ItsKeto!

Keto Lemon Cheesecake Bars

Preheat oven to 350° F and lightly butter a 13 x 9 Pyrex baking pan.

Using a pastry blender, forks, or your blender/Vitamix, combine the ingredients for your crust until coarse crumbs form.  TIP:  I like to use my Vitamix 750 Pro on the 2 setting, after pulsing to start, so that, instead of coarse crumbs, a light, fluffy dough forms.

  • 1+1/2 Cups Bob’s Red Mill Paleo Baking Flour
  • 1/2 Cup Swerve Confectioners Sugar Substitute
  • 3/4 Cup Cold Unsalted Butter, Cut into Cubes

Press the crumbs into the bottom of the baking dish.  Bake until golden brown, 18-21 minutes.  Don’t under cook the crust!  Remove from the oven and set aside.

Prepare the lemon layer by combining, in your blender:

  • 4 Large Eggs
  • 1 1/2 Cups Granulated Xylitol or Erithritol (Sugar Substitutes)
  • 1+1/2 TBLS Bob’s Red Mill Paleo Baking Flour
  • 2 TBLS Lemon Zest
  • 1 Cup Lemon Juice

Pour lemon mixture onto the baked crust.  Skim off any large bubbles from the surface of the lemon layer.

Prepare the cheesecake layer by combining, in your stand mixer or cleaned blender container:

  • 2 – 8 oz Packages Cream Cheese
  • 1 Cup Granulated Xylitol or Erithritol
  • 2 Large Eggs

BEWARE:  If you use Xylitol in this recipe, which I prefer because there’s no aftertaste or cool sensation, Xylitol IS NOT PET SAFE!  So, no sharing with your furry babies.

When well combined, pour and spread over the lemon mixture.  It’s ok if the lemon layer peeks through, the cheesecake layer rises to the top during baking.  Bake until the filling is set about 40 minutes.  Remove from oven and cool pan on a wire rack before putting into the refrigerator to chill.  Cut into 24 Bars and top with a couple of fresh berries if desired.  #ThisGirlLovesToEat

Nutrition Information (24 Servings):

  • 131 Calories (Savings of 125 Calories without real sugars & all purpose flour)
  • 1 g  Fat (Savings of 13 g Fat from traditional recipe)
  • 4 g  Carbs  (Savings of 27 g Carbs from traditional recipe)
  • 3 g  Protein

New Orleans Muffaletta Salad

muffaletta-salad.jpgI love anything New Orleans fare and the Muffaletta sandwich is no exception.  Unfortunately, when you are following a Keto lifestyle, Muffaletta sandwiches, on big French rolls, are out of the question.  Luckily, almost any sandwich can be made into a salad, and the Muffaletta is one of them that makes a great one.

It has a lot of ingredients, and involves a lot of chopping, but the end result is SO worth it!  #ThisGirlLovesToEat

New Orleans Muffaletta Salad

First, whisk together your dressing so it can chill while you are prepping the salad.  The dressing is a great one to have extra of for regular salads and even marinating chicken with, so I usually double or triple the recipe when I’m making this salad.  So I can store the extra for easy use later, I use an OXO Good Grips Salad Dressing Shaker:

  • 3 TBLS Red Wine Vinegar
  • 1/4 Cup Olive Oil
  • 1 Clove Garlic, Crushed (I use 1 tsp jarred crushed garlic)
  • 1/4 tsp Dried Oregano
  • 1/4 tsp Dried Basil
  • Freshly Ground Salt & Pepper to taste

To create the salad, combine and toss the following in a large bowl:

  • 1 Bag Romaine Lettuce (9 oz Size)
  • 1 Stalk Celery, Chopped
  • 1 Red Bell Pepper, Chopped
  • 1/2 Medium Red Onion, Finely Chopped
  • 4 ounces sliced salami, chopped
  • 4 ounces sliced Sopressata, chopped
  • 4 ounces sliced Mortadella, chopped
  • 4 ounces sliced Provolone cheese, chopped
  • 1 (16-ounce) jar Giardiniera salad, drained and chopped
  • 1/2 cup chopped Kalamata olives
  • 6-8 pepperoncini, finely chopped, plus extra for garnish
  • 2 tablespoons shredded Parmesan cheese

Once your salad is prepared, drizzle all of the dressing over the salad and toss thoroughly.  Serve cold.

Nutrition Information (Serves 6 Main Course Servings):

  • Calories:  295 – Salad  158 – Dressing  (453)
  • Fat:  22.5 – Salad  18 – Dressing  (40.5)
  • Carbs:  5.5 – Salad  0 – Dressing  (5.5)
  • Protein:  17 – Salad  0 – Dressing  (17)

Cheesy Jalapeno Cauliflower Cakes

cheddarjalapenocaulicakesThese little flavor bombs are #KetoFriendly and are a multi-meal side dish option.  They can be a nice hot side to meat, savory stews, or even beside eggs for breakfast.  You can even eat them cold, or at room temperature, beside a spicy bowl of chili!

Cheesy Jalapeño Cauliflower Cakes

  • 2 Cups Riced Raw Cauliflower
  • 1 Medium Jalapeño, chopped finely
  • 2 Large Eggs, beaten
  • 2 TBLS Melted Butter
  • 1/3 Cup Grated Parmesan Cheese
  • 1 Cup Grated Gouda Cheese
  • 1 Cup Grated Cheddar Cheese
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon garlic powder
  • 1/2 tsp onion powder
  • 1/2 teaspoon baking powder
  • 1/4 cup coconut flour

Preheat oven to 375° F.  Grease a 12 Cup muffin tin with olive oil spray and set aside.

Combine the cauliflower, egg, and jalapeno in a medium bowl.

Combine the grated cheeses and the rest of the dry ingredients, then stir into the cauliflower mixture.

Divide evenly between the 12 muffin cups and bake 30 minutes, or until tops are browned.  Turn off the oven and leave cakes in the oven for another 30-45 minutes.

Store any uneaten cakes in an airtight container in the refrigerator for up to 1 week or in the freezer for up to 3 months.  #ThisGirlLovesToEat

Chicken Bacon Ranch Balls

chickenbaconranchballsAppetizers and small plates are the easiest way to stay on target when I’m trying to lose a few pounds or clean up my diet.  These chicken, bacon, ranch meatballs are perfect with a small salad and a side of cauliflower mash for an easy weeknight dinner and a great way to snack without guilt at tailgate parties!  Low carb, nut free, gluten free, grain free, and, best of all for me, #KetoFriendly!

Chicken Bacon Ranch Balls

  • 1 Pound Ground Chicken
  • 12 Slices Thick Cut Bacon
  • 1/4 Cup Shredded Sharp Cheddar Cheese
  • 1 Large Egg, Beaten
  • 1 tsp Dried Dill
  • 1 tsp Garlic Powder
  • 1 tsp Onion Powder
  • 1/2 tsp Dried Parsley
  • 1/2 tsp Salt
  • 1/4 tsp Freshly Ground Pepper
  1. Preheat oven to 425° F and line baking sheet with foil and baking rack. Lay bacon strips on baking rack in even layer. Bake bacon in oven until crispy, about 15-20 minutes depending on thickness of bacon.  Crumble bacon into small pieces. (Dispose of foil from baking sheet or use second baking sheet.) Decrease oven heat to 375 degrees and line baking sheet with parchment paper.
  2. To a large mixing bowl, add ground chicken, crumbled bacon, shredded cheddar, egg, and spices. Using hands, mix together until thoroughly combined. Form mixture into equal-sized balls, about 1 1/2 tbsp of mixture per ball, place on prepared baking sheet, and lightly press down to slightly flatten. Bake until golden brown and cooked throughout, 25-30 minutes.
  3. Remove poppers from oven, allow to cool slightly, and serve with low carb ranch dressing drizzled on balls or on the side.  #ThisGirlLovesToEat

Nutrition Information – Serving 1 Ball (Makes 16 Balls)

  • 116  Calories
  • 9 g   Fat
  • 0 g   Carbs
  • 9 g   Protein

 

Moscow Mule Popsicles

moscowmulepopsiclesSummer is Coming!  Can you think of a better way to cool off on a hot summer day than with a boozy adult popsicle?  What if it was a Keto treat to boot?

Making them is as easy as combining 3 ingredients, pouring them into an ice pop mold, sliding them into the freezer, and keeping your grubby hands off of them until they have time (overnight is best) to form into decadent boozy refreshment on a stick.

Moscow Mule Popsicles



Combine ingredients in mixing glass or pitcher. Divide among 6 freezer pop molds, close securely,­ and freeze until solid (ideally overnight).

After pops are removed from freezer, they melt fairly quickly to a consistency like granita or firm slushy; serve with straws and cups, if you like.  Makes 6.

Tip:  I used the Ozera Reusable Popsicle Molds with Tray & Cleaning Brush.  The popsicles released quick & clean, they are dishwasher safe, BPA free, and have a build in drip tray for catching any boozy goodness that tries to melt away.  #ThisGirlLovesToEat
View the recipe on Wine Enthusiast Magazine

Low Carb Spinach Wraps

spinachwrapsSince going Keto, I’ve missed sandwiches and wraps, so I’m always on the lookout for a low carb replacement.  Today I tripped across a simple recipe I could adapt for spinach based wraps that I can use for lunches or even burritos! #ThisGirlLovesToEat

Quick & Easy Spinach Wraps

  • 1/2 – of a 16 oz bag of Frozen Spinach (defrosted)
  • 3 Large Eggs
  • 1/2 tsp Psyllium Husk Powder
  • 1/4 tsp Xanthan Gum
  • 1/8 tsp Freshly Ground Sea Salt
  • 1/8 tsp Freshly Ground Black Pepper
  • 1/4 Cup Mozzarella Cheese
  • Olive Oil Cooking Spray
  1. Defrost spinach, then squeeze out all of the water.
  2. Put the spinach and all other ingredients in your blender or Vitamix.
  3. Process for 1-2 Minutes, gradually increasing your speed, until all ingredients are combined and very smooth.
  4. Add in 1/2 Cup Mozzarella Cheese.  Blend another 15-30 Seconds.
  5. Lightly spray a small skillet with the olive oil spray (I used a 6 1/3″ Le Crueset Skillet) and put on stove with flame set to medium-high heat.
  6. After about 30 seconds, lower heat to medium and pour about 1/2 of the batter in the middle of the pan.
  7. Using a spatula spread the batter out to make a tortilla shape – the mix will be thick but not unspreadable, just keep spreading until you have created an even, thin disc.
  8. Cook for 2-3 minutes, you should see bubbles popping like when cooking a pancake, or until the edges start to shrink away; check if cooked by lifting the edge: if it lifts easily, you can now flip your tortilla over and cook the other side for about another minute.
  9. Remove from pan, cool on a wire rack, and fill with your favorite sandwich or wrap fillings.

Cool completely and make sure wraps are dry before storing in a sealed container, between pieces of parchment or waxed paper, in the refrigerator.  Can be frozen in zip bags as well.

Nutrition Information per wrap (makes 3 large wraps):

  • 168  Calories
  • 6 g  Fat
  • 3 g  Carbs
  • 9 g  Protein

Sausage, Spinach & Feta Egg Muffins

MuffinStack1I eat a lot of portable egg breakfasts on Keto, like: Bacon Wrapped Omelettes, Pizza Egg Cups; Crustless Veggie Quiche; and Pressure Cooker Egg Bites.  I add in days of berries and yogurt but getting enough protein at breakfast is hard if I don’t include eggs.  Unfortunately I get tired of the same foods, so I need to keep experimenting in the morning.

Sausage, Spinach & Feta Egg Muffins

  • 12 Large Eggs
  • 12 oz Raw Ground Breakfast Sausage
  • 1/2 of a 5 oz Bag Fresh Baby Spinach
  • 1/2 Cup Feta Cheese
  • 1 Cup Half & Half
  • 1/2 tsp Pepper
  • 1/2 tsp Ground Nutmeg
  • 1/2 tsp Crushed Red Pepper Flakes (if desired)
  • Olive Oil Cooking Spray

Spray jumbo muffin tins with olive oil cooking spray & pre-heat oven to 375° F.

Roll spinach leaves and slice thinly.  Combine spinach, feta and raw, crumbled sausage in a bowl and combine.  Divide the mixture evenly between the muffin tins but do not pack down.

Lightly beat the eggs in a medium bowl, beat in the spices, and then the half & half.  Divide the egg mixture between the muffin tins and bake for 30 minutes (if using jumbo muffin tins) or 25 minutes for standard sized muffin tins.  Egg muffins are done when they brown around the edges, pull away slightly from the sides and are set in the middle.

muffintin

Nutrition Information (1 egg muffin)

  • 108 Calories
  • 4 g Fat
  • 1 g Carbs
  • 8 g Protein

Muffins can be kept in a sealed container in the refrigerator for a week or the freezer for a month.  Heat in the microwave 30-45 seconds.  #ThisGirlLovesToEat

Skip the Take-Out Beef & Broccoli

Clean eating isn’t hard if you put a little thought into it.  I love Chinese take-out but hate all of the carb-heavy thickeners and calorie bomb, sugary sauces that are used in restaurant fare.  A few tweaks, and a little make-ahead prep, lets me put this weeknight staple on the table in under 15 minutes after work!  The substitutions I made are also #KetoFriendly, which is something this busy Keto girl definitely loves. #ThisGirlLovesToEat

BeefAndBroccoli

Keto Beef & Broccoli

  • 3 TBLS Low Sodium Soy Sauce
  • 2 TBLS Olive Oil (I used garlic infused)
  • 2 TBLS Toasted Sesame Oil
  • 2 TBLS Clam Juice
  • 1 TBLS Apple Cider Vinegar
  • 1 tsp Garlic Powder
  • 1 tsp Onion Powder
  • 1 tsp Freshly Grated Ginger
  • 1/2 tsp Red Pepper Flakes (or more to taste)
  • 1/2 tsp Xanthan Gum

In a small bowl, whisk together all ingredients EXCEPT the Xanthan gum and set aside.

  • 1 Pound Lean Beef Sirloin, Boneless Ribeye, Flat Iron, or Flank Steak, sliced very thinly across the grain
  • 2 Cups Broccoli Florets
  • 1 TLS Olive Oil
  • 2 Crushed Garlic Cloves (I use 2 tsp jarred crushed garlic)
  • 1/2 tsp Freshly Ground Sea Salt
  • 1/2 tsp Freshly Ground Black Pepper
  • 1 TBLS Sliced Green Onions  (Scallions)
  • 2 TBLS Sliced Almonds (if desired)
  • 1 TBLS Toasted Sesame Seeds (if desired)

Put the sliced beef and 1/3 of the marinade in a quart sized zip bag, seal and put in the refrigerator to marinate for 4-6 hours (while your’re at work all day) or overnight.

Do ahead tip:  Stir fry the broccoli until it’s just crisp-tender (3-4 minutes) in 1 – 2 TBLS olive oil over medium-high heat, then remove from pan to a large zip bag or covered bowl and put in the refrigerator.

When you are ready to assemble your dish, using a large skillet, (I use my 4.5 quart high sided Dutch oven) heat the olive oil over medium-high heat.  Discard the marinade and place the beef into your pan.  If you’ve sliced your beef nice and thin, it should take only 2-3 minutes per side to brown.  Remove the beef to the bowl with the broccoli and add the reserved 2/3 marinade, salt & pepper to the pan.  Cook for about 2 minutes then stir the Xanthan Gum into the sauce.  Cook another minute or two, or until the sauce has thickened to a desired consistency and add the meat & broccoli back to the pan to coat in the sauce and warm through.  Add the Green Onions in the last few seconds of cooking.

Serve over cooked cauliflower rice and top with sliced almonds & toasted sesame seeds if desired.

Nutrition Information (Serves 6)

  • 203 Calories
  • 14 g Fat
  • 1.3 g Carbs
  • 15.5 g Protein

Coconut Lime Cauliflower Rice

Lime-Coconut-Cauliflower-Rice

A new spin on a Keto staple.

This recipe is so versatile that it could be:

 

  • A side dish for chicken, seafood, beef, pork, or grilled vegetables
  • A base layer for a sweet flavored (like Keto Sweet & Sour Chicken) Asian inspired main dish bowl
  • A bed for kebabs
  • A layer in a cold chicken salad
  • A taco or burrito ingredient, or even
  • Chilled and served as a “rice pudding” type dessert.

Tip:  This dish is better a day (or at least a few hours) after it’s been made and refrigerated, then reheated.

Coconut Lime Cauliflower Rice

  • 1 TBLS Butter
  • 1 Clove Garlic, Crushed into a Paste (I use jarred, crushed garlic)
  • 1 Medium-Large Head Cauliflower, Riced (About 6 Cups)
  • 1/4 tsp Salt
  • 1 Cup Lite Coconut Milk
  • 1 TBLS Lime Juice
  • Zest from 1 Lime

Heat the butter and garlic in a skillet over medium heat.

Steam the riced cauliflower in a microwave steamer for 3 minutes.  Add the cauliflower rice to the skillet, sprinkle with salt and cook for 2 minutes before adding in the coconut milk and lime juice. Cook the rice for 8 minutes stirring frequently until the rice has completely softened and most of the liquid has evaporated.

Sprinkle the rice with lime zest before serving.  #ThisGirlLovesToEat

Nutrition Information per serving – 6 Servings

  • 68 Calories
  • 2.5 g Fat
  • 6 g Carbohydrates
  • 2 g Protein