Category: Low Carb

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!

Quick & Tasty Breakfast Sandwich

eggswservedOn days like today, when I can have a breakfast that isn’t on the run, I love making a fried egg sandwich.  That I can choose between using olive oil spray and butter, depending on my fat needs for the day, to make it #KetoPerfect, makes me even happier!  #ThisGirlLovesToEat

Quick & Tasty Keto Breakfast Sandwich

  • 2 Slices Sola Sweet Oat Bread
  • 1 Large Egg
  • 1 Slice Cheese ( I used Colby Jack)
  • EITHER 1 TBLS Butter (divided) OR Olive Oil Cooking Spray

Heat your pan over a medium flame/setting.  Either spray with a shot of olive oil spray or drop about 1/4 of your butter into the center of the pan.  Crack your egg into a cup or ramekin so you can control the size of your egg in the pan.

Put your bread in the toaster and toast to desired degree of doneness.

eggUsing a spoon to control flow, add most of your egg white to the pan until and let it cook until a solid base starts to form (about 30 seconds).  Then, using your spoon to make sure you keep your yolk centered, add the rest of your egg on top of the set white in the pan.  Cook about 2 minutes and gently turn your egg.  Place your slice of cheese on top of the egg.  Cook another 30 – 45 seconds for a perfect Over-Medium.

Either spread your remaining butter between your slices of toasted bread or give each piece a quick spritz of olive oil cooking spray.  Slide or gently move your egg with a spatula, out of the pan and onto your toast.

openfaceIf desired you can add warmed ham, bacon, or Canadian bacon if you have some pre-made.

Nutrition Information (Serves 1)

  • 290 Calories (made w/olive oil spray)     392 Calories (made w/butter)
  • 20 g Fat (made w/olive oil spray)     31.52 g Fat (made w/butter)
  • 6 g Carbs
  • 21 g Protein

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

 

Keto Friendly Anytime Smoothie

AnytimeSmoothieDeciding how you spend your carb allowance, when you are following a #KetoLifestyle, presents you with many options, depending on what stage of Keto you are at.  When you are in your induction and weight loss phase, smoothies are generally not the way to spend your day’s allotted carbohydrates, but this one tops out at 9 Net Carbs so it can be included from day 1.  This light and frothy smoothie a great #PickMeUp for that late afternoon slump plus it gives you a big protein, vitamin and fiber boost without piling on the calories.

Once you’ve hit maintenance phase smoothies packed with a higher berry to spinach ratio are a great way to get your fruits and veggies in with relatively little impact on your carb count.

Keto Friendly Anytime Smoothie

  • 1 Cup Cold Water
  • 1 Cup Halved Strawberries
  • 2 Cups (packed) Fresh Baby Spinach
  • 1 Scoop No Carb Protein Powder (I use Isopure Zero Carb Creamy Vanilla)
  • 1 Cup Ice Cubes

Starting with your water, put all of your ingredients, except your ice, into your blender or Vitamix.  If you have a smoothie setting, like I do on my Vitamix, include the ice, switch to that mode and hit start.  Your Vitamix will stop when it’s ready.  Otherwise, start on a low setting until ingredients are combined then turn your machine up to medium high and blend until smooth.  Without turning your machine off, Open your ingredient addition port (hole in top of blender lid) and add in the ice until desired consistency.

Nutrition Information (Serves 1)

  • 162 Calories
  • 0 g Fat
  • 8 g Carbohydrates
  • 28 g Protein

Cheesy Keto Cauli-Grits

I like a big breakfast and thought that living a Keto Lifestyle limited my breakfast choices.  A little experimentation corrected that notion.

1

Truth be told, I failed miserably on my first attempt at this recipe.  I envisioned a perfectly browned patty that resembled hash browns on the outside but inside had the creamy deliciousness of cheesy grits.  Not so much.  The ingredients were fine, it was that I thought using a lightly oiled cast iron pan would give me the results I wanted.  Instead I ended up with a burned mess that was impossible to turn.  Strike One!

The second attempt though nailed it!  #ThisGirlLovesToEat

Cheesy Keto Cauli-Grits

  • 2 Cups Shredded Cauliflower
  • 4 oz Cream Cheese
  • 1/4 Cup Shredded Sharp Cheddar Cheese
  • 1/2 tsp Freshly Ground Pepper
  • 1/4 tsp Freshly Ground Sea Salt

Tip:  I used my Vitamix to pulse the cauliflower down to rice sized crumbles.

Preheat oven to 350° F.

Line a baking sheet with parchment paper.

Using a food processor, blender, or Vitamix, combine the cream cheese, cheddar cheese, salt & pepper, and cauliflower.  Process until combined but not completely smooth.

Scoop the mixture (about 1/4 cup) into mounds about 2 inches apart on the baking sheet.  Lightly press each mound down to about 1/2″ thickness.

Bake in 350° oven for 18-20 minutes, or until tops turn golden brown.  Remove from oven and leave on baking sheet to cool for 5 minutes.

Serve alongside scrambled eggs and bacon for a perfect Keto breakfast, or alongside beef, chicken, or fish for a perfect dinner side dish.

Nutrition Information per Patty (8 Servings)

  • 83.25 Calories
  • 7.2 g Fat
  • 1 g Carbs
  • 3.32 g Protein

22 Minute Chicken Schwarma

Earlier today I posted recipes for #KetoFlatbread and Lemon Tahini Sauce.  Now, thanks to this #HowToVideo, here’s something to top your Keto flatbread with! #ThisGirlLovesToEat

22 Minute Chicken Schwarma

  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon ground coriander
  • 1/4 teaspoon paprika
  • 1/8 teaspoon cayenne pepper
  • 1/8 teaspoon ground cinnamon
  • 4 tablespoons olive oil, divided
  • 1 teaspoons kosher salt, divided
  • 1/2 teaspoon freshly ground black pepper, divided
  • 1 1/2 pounds boneless, skinless chicken thighs, trimmed
  • 4 Keto Flatbreads
  • 2 tablespoons fresh lemon juice, divided
  • 1/2 large English hothouse cucumber, halved lengthwise, cut into 1/4″-thick half-moons (about 1 cup)
  • 2 cups shredded romaine lettuce
  • 3/4 cup small cherry or grape tomatoes, halved (about 5 ounces)
  • 1/3 cup thinly sliced red onion
  1. Preheat oven to 425°F. Combine cumin, coriander, paprika, cayenne, cinnamon, 2 Tbsp. oil, 3/4 tsp. salt, and 1/4 tsp. pepper in a large bowl. Add chicken and toss to coat. Spread on a rimmed baking sheet and roast until an instant-read thermometer inserted into the thickest part of thigh registers 165°F, 12–15 minutes; wrap pitas in foil and warm in oven during the last 5 minutes of cooking.
  2. Toss cucumber, lettuce, tomatoes, onion, 2 Tbsp. lemon juice, 2 Tbsp. oil, 1/4 tsp. salt, and 1/4 tsp. pepper in another medium bowl.
  3. Thinly slice chicken. Place 1 warmed Keto Flatbread on each plate and top evenly with chicken and tomato-cucumber salad. Drizzle each Keto Flatbread with 2 Tbsp. Lemon Tahini Sauce; top with dill and mint. Serve remaining Lemon Tahini Sauce alongside.

Keto Flatbread & Lemon Tahini Sauce

My next post is going to be for Chicken Shawarma, but I was really sad that, in order to really enjoy it I’d need to cheat with a high carb Pita and Tahini sauce.

After doing some research and taking a couple of tries in the kitchen though, I discovered that making an acceptable Keto flatbread to host the deliciousness of the flavorful chicken dish, kebabs, or any other Middle Eastern delicacy isn’t that hard at all!

flatbread

Keto Flatbread

  • 2 Large Eggs
  • 2 tsp Baking Powder
  • 1/2 tsp Kosher Salt
  • 2 Cups (6 oz) Shredded Full Fat Mozzarella Cheese
  • 1+1/2 Cups Finely Ground Almond Flour
  • 1/2 tsp Dried Thyme

Preheat the oven to 400° F.

In a large bowl, beat the eggs until they are light and frothy then add the salt and baking powder in, making sure to mix well.  Mix the mozzarella in with a spatula.  Add in the almond flour and mix everything well.

Wearing rubber prep gloves, put some oil on your hands and continue mixing with your hands, then separate the dough in 5 equal balls.   Flatten each section of dough into a disc and spread them out on a piece of parchment paper.  Place another piece of parchment paper on top of the flattened discs.

Use a rolling pin to flatten each disc further until they are about 5-6 inches in diameter.

Transfer the dough and bottom piece of parchment to a sheet tray, sprinkle with dried thyme, and bake for 13-15 minutes, or until golden brown.  When the flat breads have finished cooking, remove from the oven and set on a wire rack to cool.

TIP:  Flatbread will keep 3-4 days in the refrigerator in a zip bag, or can be frozen for 3 months.

lemontahini

Lemon Tahini Sauce

  • 1/3 Cup Sesame Tahini – I use Kevala Organic Sesame Tahini
  • 2 Cloves Garlic Crushed (2 tsp jarred crushed garlic)
  • Juice of 1 Medium Lemon
  • 1/4 tsp Freshly Ground Sea Salt
  • Ice Water
  • 1 tsp Freshly Chopped Parsley

Put garlic in a small bowl and cover with the juice of 1 lemon.

Let sit for 5-15 minutes until the raw flavor of the garlic goes away.  Add the tahini to a blender or small food processor, or use a handheld immersion bender in a tall and narrow jar.

Add the garlic/lemon juice blend, the parsley, and the salt, and blend for a few seconds.  Add some ice water(about 2-4 tablespoons) while blending and keep going until the texture is smooth and creamy.  If you need to add more water, do so. If the tahini gets too loose, add more tahini.  Check the seasoning and put in the refrigerator in a sealed container until needed.

The tahini sauce will last for 5 days in the refrigerator but can’t be frozen.

Use the flatbread as your base to build your kebab or Schwarma plate and dress with the tahini sauce.  #ThisGirlLovesToEat

Keto Breakfast Griddler

Now that I’ve gone to #2ADays with original recipes plus a little something extra, I thought the perfect way to start is with this breakfast to grab and go!

#ThisGirlLovesToEat

Foolproof Cauliflower Crust

If at first you don’t succeed…listen to the experts and get a pizza stone if you don’t have one.  I got mine at Pampered Chef, but this Weber 8836 with the carrying tray is a great one too:

Next, find a video how-to on Epicurious.com.


Cauliflower Crust Pizza with Tomatoes & Mozzarella

  • 1 small head of cauliflower (about 1 pound), coarsely chopped
  • 1 large egg, lightly beaten
  • 1 cup grated Parmesan (about 3 ounces)
  • 3/4 cup finely ground almond meal or almond flour
  • 1 garlic clove, finely chopped
  • 1/2 teaspoon dried Italian seasoning
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 1/2 cups shredded part-skim mozzarella (about 5 ounces), divided
  • Vegetable oil (for brushing)
  • 1/2 cup marinara sauce
  • 1/4 cup basil leaves, torn
  • 1/2 teaspoon red pepper flakes (optional)
  1. Arrange a rack in middle of oven; place pizza stone or inverted (if rimmed) baking sheet on rack. Preheat to 425°F.
  2. Working in batches if needed, pulse cauliflower in a food processor fitted with the blade, or grate using the medium holes of a box grater, until fine crumbs form and are rice-like in texture. Transfer to a clean kitchen towel and tightly squeeze to remove as much liquid as possible.
  3. Mix cauliflower, egg, Parmesan, almond meal, garlic, Italian seasoning, salt, and black pepper in a medium bowl until mixture holds together when pinched.
  4. Line pizza peel or second baking sheet with parchment paper; generously brush with oil. Form cauliflower mixture into a 12″ circle with your hands on parchment. Using a rolling pin, make thickness as even as possible. Carefully slide parchment onto preheated pizza stone or baking sheet.
  5. Bake cauliflower crust until golden brown and firm to the touch, rotating halfway through, 20–22 minutes.
  6. Remove from oven. Sprinkle with 1 1/4 cups mozzarella. Top with sauce, using the back of a spoon to spread over cheese. Sprinkle with remaining 1/4 cup mozzarella.
  7. Slide pizza back onto pizza stone or baking sheet and continue to bake until bubbly and browned in spots, 5–7 minutes. Top with basil and red pepper, if using. Let sit 5 minutes, then cut into 6–8 wedges.  #ThisGirlLovesToEat