Category: lunch

Skinny Buffalo Chicken Burritos

I saw this video on #TikTok and got inspired to use the method but slim down the ingredients used to make it #KetoFriendly and not just low fat, like the original intended. Thanks, Nikita Fair for the inspiration!

  • 1 Pound Chicken Breast, cut into 4 equal pieces
  • 1/4 Cup Franks Red Hot Buffalo Sauce
  • 1 Cup Cottage Cheese
  • 1 TBLS Ranch Seasoning (Homemade or Store Bought)
  • Paprika
  • Garlic Salt
  • Ground Pepper
  • 1 Cup Shredded Cheddar Cheese
  • 4 Mission Carb Balance Flour Tortillas

Sprinkle the chicken breasts with the garlic salt, pepper, and paprika and cook at 375°F in the air fryer for 10-12 minutes until internal temperature reaches 160°F. Remove chicken, cover with foil and set aside while you prepare the sauce.

In mini (or full size) blender jar, combine cottage cheese, buffalo sauce, and ranch seasoning and blend on medium-high until smooth.

Uncover chicken and chop into about 1/2” chunks. Combine with sauce and cheese. Divide chicken mixture equally onto the 4 tortillas. Fold the tortillas and place seam side down on a hot sauté pan. Brown burrito on both sides and wrap in foil to keep warm if not serving immediately. Can be stored in refrigerator or freezer and warmed back up.

Nutrition information: 541 Calories 27.5 g Fat 5.5 g Carbs 61.5 g Protein

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Low-Carb Bread Machine Bread

One of the biggest complaints I, and many others, have about Keto Bread is that it tends to taste too eggy.  I’ve been on a mission to eliminate that and discovered that, with my new bread machine, I can bake #KetoFriendly, #EggFree, loaves of bread. 

Of course, buying a new bread machine means yet another tool I need to find a home for in my #StorageChallengedKitchen.  But #ThisGirlLovesToEat, so I’ll find a corner somewhere. 😉

My machine is a Cuisinart Convection Breadmaker and does have a low-carb setting, so that is a bonus.

Keto Bread Machine White Bread

  • 2+1/2 tsp Bread Machine Instant Yeast
  • 1 + 1/3 Cup 90º F Tap Water
  • 2 TBLS Sugar
  • 1/4 Cup Neutral Oil (Vegetable or Canola) – unless you want the flavor in your bread, then you can use Olive Oil (I like to use a blend of Olive-Avocado Oil)
  • 3 tsp Vital Wheat Gluten
  • 3 Cups/300 g (weigh it if you can) Carbalose® Lo-Carb Flour (I have used Bob’s Paleo Flour as well)
  • Salt or other seasonings as desired (I always add a bit of salt)

Using a paper towel, lightly oil the inside of your bread machine pan and the kneading paddle.  Plug in your bread machine (but do not preheat), add your yeast, sugar and warm water to the pan and close the machine lid.  Set a timer for 12 minutes to allow your yeast to activate (start bubbling).

As soon as your yeast is nice and foamy, add (in this order) your oil, the wheat gluten, any spices you are using, and the flour.

Close your lid and set the machine to Low Carb setting (if it has one) or bake at basic mode for a 1.5 pound loaf.

**Tip:  To keep your loaf from having a hole in the middle, when the rise cycle starts, remove the paddle and center your loaf back in the pan without handling it too much.

Allow loaf to cool in the pan then slice into 12 slices.

Nutrition Information Per Slice (with Canola Oil)

    • Calories   120
    • Protein     8.25 g
    • Carbs        4.83 g
    • Fat             7.42 g

Are you on Facebook? You might be interested in the things I may not devote an entire blog post to: food news, recipes, food facts, nutritional information, photos and other things that make my mouth water. If so, visit my This Girl Loves To Eat community at: https://www.facebook.com/ThisGirlLovesHerFood

Cheesy Poblano Chicken Bake

PoblanoChickenBrocBakePlaying around during #Keto meal prep this weekend, I came up with a high protein/low carb chicken and broccoli casserole that’s a great dinner with a salad or perfect for a grab-and-go lunch that can easily be reheated in the microwave at work!  #ThisGirlLovesToEat

Cheesy Poblano Chicken Bake

  • 1 Poblano Chili, seeded & finely chopped
  • 4 TBLS Butter, divided
  • 8 oz Fresh Broccoli Florets, trimmed
  • 1.75 lb (28 oz) Chicken Breast (uncooked and cut into appx 2 x 2 chunks)
  • 2 TBLS Bob’s Red Mill Paleo Baking Flour
  • 1/2 Cup Water
  • 1 Cup Half & Half
  • 6 oz Sharp Cheddar Cheese, shredded
  • 1/4 tsp Black Pepper
  • 1/4 tsp Salt
  • 1/4 tsp Garlic Powder

Preheat the oven to 350º F and spray the bottom of a 9 x 11 inch Pyrex baking dish with olive oil cooking spray.

In a microwave steamer, cook the raw broccoli on high power for 4 minutes.  Layer the cooked broccoli into the Pyrex baking dish.

Using the same steamer, cook the chicken in the microwave for 5 – 6 minutes, just until cooked thru.  Remove the chicken to your stand mixer with the paddle attachment and shred the chicken on low (about 2 minutes).  Layer the chicken on top of the  broccoli layer.

In a medium saucepan, combine 2 TBLS of the butter and the chopped Poblano pepper and saute until the peppers are soft and the butter has turned green (5-7 minutes).  Add the remaining 2 TBLS butter, salt, pepper and garlic powder, and, once melted, stir in the flour.  Cook while stirring constantly for about 2 minutes, over medium heat, until the mixture is bubbling and very well combined.

Add milk then water, and whisk until smooth, scraping roux out of the corners of the saucepan.  Increase heat to medium high, bring to a simmer, stirring constantly until the mixture thickens, 2 to 4 minutes.  Remove from heat and stir in the cheese until smooth.  Add the paprika.

Pour the cheese sauce over the top of the chicken layer and spread to the edges of the pan.

Bake 20-30 minutes, or until sauce is bubbling and the casserole is warm throughout.

Nutrition Information (6 Servings)

  • 350 Calories
  • 20 g Fat
  • 2 g Carbohydrates
  • 37 g Protein

Are you on Facebook? You might be interested in the things I may not devote an entire blog post to: food news, recipes, food facts, nutritional information, photos and other things that make my mouth water. If so, visit my This Girl Loves To Eat community at: https://www.facebook.com/ThisGirlLovesHerFood

 

Chicken Bacon Ranch Meatballs

chickbaconranchmb2

Ground chicken breast is one of my favorite ways to build a base for a #Keto meal!  It’s so versatile, mixes so well with most of my favorite ingredients, and is so easy to meal prep for the week ahead, that it’s become my go-to for creating new #KetoRecipes. 

This recipe for #ChickenBaconRanchMeatballs is fun because you can eat them all alone or pop them on a skewer between a piece of lettuce and 1/2 a plum or cherry tomato and drizzle with some ranch dressing for a fun lunch, light dinner, or appetizer.  #ThisGirlLovesToEat

Chicken Bacon Ranch Meatballs

  • 2 Pounds Ground Chicken Breast
  • 4 Pieces Thick Cut Bacon
  • 3 Pieces Thick Cut Peppered Bacon
  • 1 Large Egg
  • 2 Cups Fresh Baby Spinach
  • 1 TBLS Olive Oil
  • 4 TBLS Ranch Dressing
  • 1/2 Cup Panko
  • Olive Oil Spray

 

Using your hands, combine all of the ingredients in a medium bowl until well mixed.

Spray the basket in your air fryer lightly with olive oil spray, place a layer of meatballs, with space between for the air to flow around, set the temperature to 380° F, and set the timer for 8 minutes. Cook the meatballs, shaking them to turn them about halfway through so they brown evenly.

Quick, easy and oh so tasty!

 

Instant Pot Spicy Tomato Bisque

TomatoBisque

I bought some organic tomatoes on the vine and a pint of grape tomatoes that I hadn’t finished but didn’t want to go to waste.  Tomato soup is my favorite, but the canned variety is SO full of carbs…enter the #InstantPot and, 20 minutes later, viola #LowCarbTomatoBisque!

Spicy Tomato Bisque

  • 2 TBLS Olive Oil
  • 1/2 Cup Chopped Onion (1 Small to Medium Onion)
  • 3 Ribs Celery, Chopped (About 3/4 Cup)
  • 2 Medium Carrots, Peeled & Cut into 1/2″ Slices
  • 3 Cloves Garlic, Peeled
  • 4-6 Medium Tomatoes, Quartered (I used 4 + 2/3 Pint of Grape Tomatoes)
  • 1/2 TBLS Dried Oregano
  • 1/2 TBLS Dried Parsley
  • 1/2 TBLS Dried Basil
  • 1 – 10.5 oz Can Beef Consommé (or Vegetable Broth for Vegetarian) + 1/2 Can Water
  • Dried Red Pepper Flakes (if desired)
  • 1/2 Cup Heavy Cream
  • Salt & Pepper to taste
  • Grated Parmesan Cheese (if desired)

Set the Instant Pot to saute mode and add the oil to warm.  Add onion, celery, garlic, carrots, tomatoes, oregano, basil and parsley cook for about 3 minutes.

Add Consommé/Broth and red pepper if using.  Mix well.  Close the Instant Pot with pressure valve to sealing and set to cook for 9 minutes.

When cycle is complete, set valve to quick release, open the Instant Pot, and puree the soup using an immersion blender.  I prefer mine a little bit chunky.

Set the Instant Pot to Saute mode.  Stir in cream and adjust spices with salt & pepper as needed. Ladle into bowls, and sprinkle with grated Parmesan cheese if desired.

Nutrition Information:  Serves 6

  • 152.5  Calories
  • 13g  Fat
  • 6.5 g  Carbs
  • 2 g  Protein

Are you on Facebook?  You might be interested in the things I may not devote an entire blog post to:  recipes, food facts, nutritional information, photos and other things that make my mouth water. If so, visit my This Girl Loves To Eat community at:  https://www.facebook.com/ThisGirlLovesHerFood

Cheesy Spicy Italian Sausage Casserole

plateI love dishes that can be anything: breakfast, lunch or dinner.  This one fits that description, plus it’s Keto Friendly!

Cheesy Italian Sausage Casserole

  • 1 Pound Mild Italian Sausage ( I use Johnsonville)
  • 1 Cup Shredded Mozzarella Cheese
  • 1 TBLS Dried Crushed Red Pepper Flakes
  • 1 tsp Onion Powder
  • 1 tsp Garlic Powder
  • 1 TBLS Parsley Flakes
  • 1/4 Chopped Yellow Onion
  • 1/4 tsp Freshly Grated Sea Salt
  • Olive Oil Cooking Spray
  • 1 Cup Heavy Whipping Cream
  • 3 Large Eggs
  • 1 TBLS Cajun Spice Blend (I use Zatarain’s)
  • 1 Cup Frozen Chopped Broccoli Rabe, Defrosted and Drained

Preheat oven to 375 and spray bottom of a 13 x 9 glass baking dish with olive oil spray.casserole

Sprinkle 1/2 of cheese then 1/2 of the broccoli rabe in bottom of baking dish and set aside.  In a 4 cup measuring cup, combine the eggs, heavy whipping cream, and Cajun spice and set aside.

Spray a medium skillet lightly with olive oil spray and break ground sausage apart into the bottom of the pan.  Sprinkle the red pepper flakes, garlic powder, onion powder, and parsley flakes over the top of the sausage.  Brown the sausage over medium heat, stirring until browned but not cooked all the way through.

Layer the sausage over the top of the broccoli rabe in the baking dish.

Lightly spray the pan again with the olive oil spray and quickly saute the onions until translucent, then stir in the remaining broccoli rabe until just combined.  Layer over the sausage then give the egg mixture a quick stir and pour it over the top of the broccoli rabe layer.  Sprinkle the remaining cheese on top.

Cook in the preheated oven for 25-28 minutes, or until lightly browned on top.  Allow to set for about 5 minutes before cutting into squares and serving.  Great with a dollop of sour cream!  #ThisGirlLovesToEat

Nutrition Information (15 Servings)

  • 109.3  Calories
  • 9.6 g  Fat
  • .5 g  Carbs
  • 6.13 g  Protein

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

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